10+ Quick High Protein Dinner Easy Recipes for a Delicious Weeknight Meal

When you’re pressed for time but want a nutritious meal, quick high-protein dinners can be a lifesaver. These easy recipes will help you prepare delicious meals in no time, making it simple to stay healthy even on your busiest nights.

Planning dinners that are both quick and packed with protein is easier than you think. With the right ingredients and a few simple techniques, you can whip up tasty meals that satisfy your cravings and support your dietary goals.

Grilled Lemon Herb Chicken

Grilled Lemon Herb Chicken is a tasty and quick dinner option. It’s juicy, flavorful, and perfect for busy nights. This dish uses fresh ingredients that add a burst of flavor.

To start, you’ll marinate the chicken in a mix of lemon juice, garlic, and herbs. This adds delicious taste and keeps the chicken moist. You can use boneless skinless chicken breasts for a healthy choice.

Grill the chicken on medium-high heat. Cook for about 5-6 minutes on each side, or until the internal temperature reaches 165°F (74°C). Let it rest for a few minutes before serving.

This dish is great on its own or served with veggies or grains. It’s perfect for meal prep or family dinners.

Ingredients

• 4 boneless skinless chicken breasts
• 1/4 cup olive oil
• Juice of 2 lemons
• 2 cloves garlic, minced
• Fresh herbs (like thyme or rosemary)
• Salt and pepper to taste

Cooking Instructions

1. In a bowl, mix olive oil, lemon juice, minced garlic, herbs, salt, and pepper.
2. Marinate chicken in the mixture for at least 30 minutes.
3. Preheat the grill to medium-high.
4. Grill chicken for 5-6 minutes on each side until cooked through.
5. Let the chicken rest for a few minutes before serving.

Quinoa Black Bean Salad

Quinoa black bean salad is an easy and healthy choice for dinner. It’s packed with protein and full of flavor. Plus, it’s quick to make!

To prepare, start by cooking the quinoa. Combine rinsed quinoa with water and a pinch of salt. Bring it to a boil, then let it simmer for about 15 minutes. This will help the quinoa fluff up perfectly.

Next, mix in rinsed black beans and your choice of fresh veggies, like bell peppers and cucumbers. For a tasty dressing, whisk together olive oil and lime juice. This adds a zesty kick!

Feel free to customize it with your favorite toppings or herbs. This salad can be served cold or at room temperature, making it perfect for meal prep.

Ingredients

• 1 cup quinoa
• 1 can black beans, rinsed
• 1 bell pepper, diced
• 1 cucumber, diced
• 1 lime, juiced
• 2 tablespoons olive oil
• Salt to taste

Cooking Instructions

1. Rinse the quinoa under cold water.
2. Combine quinoa, 2 cups water, and a pinch of salt in a pot.
3. Bring to a boil, then reduce heat and simmer for 15 minutes.
4. Fluff quinoa with a fork and let it cool.
5. In a large bowl, mix quinoa, black beans, bell pepper, and cucumber.
6. In a small bowl, whisk lime juice and olive oil, then pour over the salad.
7. Toss everything together and season with salt. Enjoy!

3) Spicy Shrimp Stir-Fry

Spicy shrimp stir-fry is a quick and tasty dinner option. It cooks in about 15 minutes and is packed with protein and flavor. You’ll love how easy it is to whip up after a busy day.

To prepare, gather fresh vegetables like bell peppers, broccoli, and snap peas. The crunchiness adds great texture to the dish. You’ll also need shrimp, which are low in calories and high in protein.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 2 cups mixed vegetables (bell peppers, broccoli, snap peas)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons soy sauce
• 1 teaspoon chili paste (adjust to taste)

Cooking Instructions:

1. Heat olive oil in a pan over medium-high heat (about 375°F or 190°C).
2. Add garlic and ginger, sauté for 30 seconds.
3. Add shrimp and cook until pink, about 3-4 minutes.
4. Toss in mixed vegetables and stir-fry for another 3 minutes.
5. Add soy sauce and chili paste, mixing well.
6. Serve hot over rice or noodles. Enjoy!

4) Turkey and Spinach Stuffed Peppers

Turkey and Spinach Stuffed Peppers make a tasty and healthy dinner. They are filled with lean turkey, fresh spinach, and flavorful herbs. This dish is not only easy to prepare but also high in protein.

To start, you will need large bell peppers. Cut off the tops and remove the seeds. This creates a perfect bowl for your filling. Then, cook ground turkey in a skillet until it’s browned. Add onions, garlic, and spices to enhance the flavor.

Mix in the fresh spinach until it’s wilted. Finally, stuff the peppers with this delicious mixture. Bake them in the oven at 375°F (190°C) until the peppers are tender.

Ingredients

• 4 large bell peppers
• 1 lb (400g) ground turkey
• 2 cups fresh spinach, chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• Salt and pepper to taste
• Olive oil

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Slice the tops off the bell peppers and remove the seeds.
3. Cook ground turkey in a skillet until browned.
4. Add onion and garlic, cooking until soft.
5. Stir in spinach until wilted.
6. Stuff the mixture into the peppers.
7. Bake in the oven for 25-30 minutes.

5) Lentil and Vegetable Soup

Lentil and vegetable soup is a quick and healthy dinner option. This dish is packed with protein and fiber, making it filling and nutritious. You can easily prepare it in one pot, saving you time on cleanup.

You will need lentils, a mix of your favorite vegetables, and some tasty spices. This soup is perfect for cozy nights and can be made in under an hour. You can also make it ahead for meal prep.

Feel free to customize it with ingredients you have on hand. Pair it with bread or a salad for a complete meal that your whole family will love.

Ingredients

• 1 cup lentils
• 2 carrots, diced
• 1 onion, chopped
• 2 cups spinach
• 1 teaspoon garlic powder
• 4 cups vegetable broth
• Salt and pepper to taste

Cooking Instructions

1. Rinse the lentils under cold water.
2. In a large pot, sauté onions and carrots for 5 minutes.
3. Add lentils and vegetable broth. Bring to a boil.
4. Reduce heat and simmer for 25 minutes.
5. Stir in spinach and cook for an additional 5 minutes.
6. Season with garlic powder, salt, and pepper before serving.

Baked Salmon with Dill

Baked salmon with dill is a tasty and healthy choice for dinner. It’s quick to prepare and packed with protein. The fresh flavor of dill pairs perfectly with the salmon, making each bite delicious.

You will need salmon fillets, olive oil, and fresh dill for this recipe. A sprinkle of lemon juice adds a nice zing. Preheat your oven to 400°F (200°C) to get started.

To bake the salmon, brush the fillets with olive oil. Then, season them with salt and pepper to taste. Top with chopped dill and squeeze lemon juice on each fillet. Place the salmon on a baking sheet.

Bake for about 12-15 minutes or until the salmon is cooked through. You’ll know it’s done when it flakes easily with a fork.

Enjoy your protein-packed meal!

Ingredients

• 4 salmon fillets
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/2 cup fresh dill, chopped
• Juice of 1/2 lemon

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Brush the salmon fillets with olive oil.
3. Season with salt and pepper.
4. Top with chopped dill and lemon juice.
5. Place on a baking sheet and bake for 12-15 minutes.

7) Chickpea and Tuna Salad

Chickpea and tuna salad is a quick, protein-packed meal you can whip up in no time. It’s not only tasty but also very filling. You can enjoy it alone or on whole-grain bread.

Start by draining and rinsing a can of chickpeas and tuna. In a bowl, mix them with diced red onion, chopped celery, and some olives. For extra flavor, add diced pickles or capers.

To make it creamy, you can use Greek yogurt instead of mayo. This keeps it light and boosts the protein content. Add your favorite spices, like dill or black pepper, for a finishing touch.

This salad is versatile. Serve it with crackers or in a pita for a fun twist. It also pairs well with fresh veggies.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 can tuna, drained
• 1/4 cup red onion, diced
• 1/4 cup celery, chopped
• 1/4 cup olives, sliced
• 1/2 cup Greek yogurt
• 1 tablespoon dill or other spices

Cooking Instructions

1. Drain and rinse chickpeas and tuna.
2. In a bowl, combine chickpeas, tuna, onion, celery, and olives.
3. Stir in Greek yogurt and mix well.
4. Add spices to taste.
5. Serve immediately or chill in the fridge for later.

Tofu Vegetable Curry

Tofu Vegetable Curry is a tasty and quick dish perfect for dinner. It combines protein-rich tofu with colorful vegetables in a flavorful sauce. This meal is easy to make and great for weeknight cooking.

Start by preparing your favorite vegetables, such as bell peppers, carrots, and peas. Sauté them with onions and garlic for extra flavor. Add cubed tofu to the pan and stir it in.

Next, pour in coconut milk and your choice of curry spices. Let everything simmer for about 10 minutes on medium heat. This allows the flavors to blend beautifully.

Serve your curry over cooked rice or quinoa for a filling meal. Feel free to add cilantro on top for freshness.

Ingredients

• 1 block of tofu, diced
• 2 cups mixed vegetables (bell peppers, carrots, peas)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can coconut milk
• 2 tablespoons curry powder
• Salt and pepper to taste

Cooking Instructions

1. Heat oil in a pan over medium heat.
2. Add onions and cook until soft.
3. Stir in garlic and cook for 1 minute.
4. Add mixed vegetables, sauté for 5 minutes.
5. Add tofu and curry powder, mix well.
6. Pour in coconut milk and simmer for 10 minutes.
7. Season with salt and pepper before serving.

9) Chicken and Broccoli Stir-Fry

Chicken and broccoli stir-fry is a quick and healthy dinner option. It’s packed with protein and nutrients. Plus, it comes together in about 30 minutes!

Start by cutting your chicken into bite-sized pieces. Sauté it in a pan with a bit of oil until it’s cooked through.

Then, add broccoli florets and any other veggies you like. You can use carrots, bell peppers, or snap peas.

For flavor, mix soy sauce or coconut aminos, garlic, and ginger when the veggies are almost tender. Stir everything together and cook for a few more minutes until the broccoli is bright green.

This dish is great served over rice or noodles. It’s a simple way to enjoy a nutritious meal that’s full of taste.

Ingredients:

• 1 pound (450 g) chicken breast
• 2 cups broccoli florets
• 2 tablespoons soy sauce or coconut aminos
• 1 tablespoon oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated

Cooking Instructions:

1. Cut chicken into bite-sized pieces.
2. Heat oil in a pan over medium-high heat (375°F or 190°C).
3. Add chicken and cook until no longer pink.
4. Add broccoli and other veggies.
5. Stir in soy sauce, garlic, and ginger.
6. Cook until veggies are tender.
7. Serve over rice or noodles.

10) Beef and Bean Chili

Beef and bean chili is a quick and hearty dish that is perfect for dinner. It combines lean ground beef, beans, and spices for a delicious meal. Everyone in your family is sure to enjoy it.

This recipe is packed with protein and fiber, making it a healthy choice. You can easily adjust the spice level to fit your taste. If you prefer a milder chili, skip the cayenne pepper.

You can make this chili in just about 30 minutes on the stovetop or in a slow cooker for a more hands-off approach. It also stores well, so you can keep leftovers in the fridge for a few days or freeze them for later.

Ingredients

• 1 pound (450g) lean ground beef
• 1 can (15 oz or 425g) kidney beans, drained
• 1 can (15 oz or 425g) black beans, drained
• 1 can (14.5 oz or 410g) diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking Instructions

1. In a large pot, brown the ground beef over medium heat until it is cooked through.
2. Drain the excess fat. Add onion and garlic, and cook until they are softened.
3. Stir in beans, tomatoes, and spices.
4. Simmer for 20-25 minutes, stirring occasionally.
5. Serve hot and enjoy your meal!