These are the five dinners from our “High-Protein Dinner Rotation” pin. A fixed rotation removes the nightly decision, which can help when food feels like a chore.
Each dinner is a full recipe with its own nutrition. Most take about 30 minutes or less; the chili takes about 35.
At a glance
| Recipe | Protein per serving | Calories | Time |
|---|---|---|---|
| Herb-crusted salmon with lemon zucchini | about 40 g | 510 | about 19 min |
| Chicken and vegetable stir-fry | about 36 g | 370 | about 20 min |
| Turkey and bean chili | about 29 g | 310 | about 35 min |
| Shrimp rice bowl with edamame and avocado | about 33 g | 380 | about 18 min |
| Beef and broccoli | about 40 g | 440 | about 20 min |
1. Herb-crusted salmon with lemon zucchini
This one has its own page: Herb-Crusted Salmon with Lemon Zucchini. It serves 2, takes about 19 minutes, and gives about 40 g of protein and 510 calories per serving.
2. Chicken and vegetable stir-fry
Serves 2. About 20 minutes.
Ingredients
- 9 oz (260 g) chicken breast, thinly sliced
- 1 1/2 cups snow peas (about 100 g)
- 1 red bell pepper (120 g), sliced
- 1 1/2 cups broccoli florets (130 g)
- 1 1/2 tablespoons low-sodium soy sauce (21 g)
- 1 garlic clove and 1 teaspoon grated ginger
- 1 teaspoon cornstarch mixed with 1 tablespoon water
- 2 teaspoons oil
- 1 cup cooked white rice (158 g), to serve
Steps
- Stir-fry the chicken in half the oil over high heat for 4 to 5 minutes, until it reaches 165°F (74°C). Remove it.
- Add the rest of the oil and the vegetables and stir-fry 3 to 4 minutes.
- Return the chicken, add the garlic, ginger, soy sauce, and cornstarch slurry, and stir until glossy.
- Serve over the rice.
Nutrition: About 36 g protein, 370 calories, 9 g fat, 36 g carbohydrate, 5 g fiber, and 460 mg sodium per serving (1 of 2).
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (05062) | 260 | 58.5 g |
| Peas, edible-podded, raw (11300) | 100 | 2.8 g |
| Peppers, sweet, red, raw (11821) | 120 | 1.2 g |
| Broccoli, raw (11090) | 130 | 3.7 g |
| Soy sauce made from soy and wheat (shoyu), low sodium (16424) | 21 | 1.9 g |
| Garlic, raw (11215) | 3 | 0.2 g |
| Cornstarch (20027) | 3 | 0.0 g |
| Oil, olive, salad or cooking (04053) | 9 | 0.0 g |
| Rice, white, long-grain, regular, enriched, cooked (20045) | 158 | 4.3 g |
3. Turkey and bean chili
Serves 4. About 35 minutes.
Ingredients
- 1 lb (450 g) 93% lean ground turkey
- 1 can (15 oz) kidney beans, drained and rinsed (about 250 g)
- 1 can (14.5 oz) diced tomatoes, no salt added
- 1 cup low-sodium chicken broth
- 1 onion (110 g), diced
- 1 bell pepper (120 g), diced
- 2 garlic cloves
- 1 tablespoon chili powder (8 g)
- 1 teaspoon ground cumin (2 g)
- Salt to taste
- 1 teaspoon olive oil
Steps
- Cook the onion and pepper in the oil for 4 minutes. Add the turkey and garlic and cook, breaking it up, until no pink remains.
- Stir in the chili powder, cumin, tomatoes, beans, and broth.
- Simmer for 15 to 20 minutes. The turkey should reach 165°F (74°C).
- Serve as is, or with a spoon of Greek yogurt in place of sour cream.
Nutrition: About 29 g protein, 310 calories, 12 g fat, 23 g carbohydrate, 8 g fiber, and 300 mg sodium per serving (1 of 4).
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Ground turkey, 93% lean, 7% fat, raw (05665) | 450 | 84.3 g |
| Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water (16335) | 250 | 20.3 g |
| Tomatoes, red, ripe, canned, packed in tomato juice, no salt added (11885) | 410 | 3.2 g |
| Soup, chicken broth, low sodium, canned (06970) | 240 | 4.8 g |
| Onions, raw (11282) | 110 | 1.2 g |
| Peppers, sweet, red, raw (11821) | 120 | 1.2 g |
| Garlic, raw (11215) | 6 | 0.4 g |
| Spices, chili powder (02009) | 8 | 1.1 g |
| Spices, cumin seed (02014) | 2 | 0.4 g |
| Oil, olive, salad or cooking (04053) | 4.5 | 0.0 g |
4. Shrimp rice bowl with edamame and avocado
Serves 2. About 18 minutes.
Ingredients
- 12 oz (340 g) raw shrimp, peeled (thawed if frozen)
- 1 cup cooked white rice (158 g)
- 2/3 cup shelled edamame (100 g), cooked from frozen as the package directs
- 1 cucumber (150 g), diced
- 1/2 avocado (68 g), sliced
- 1 tablespoon low-sodium soy sauce (14 g)
- 1 teaspoon sesame oil
Steps
- Cook the edamame as the package directs (usually 3 to 5 minutes in boiling water) and drain.
- Cook the shrimp in the sesame oil over medium-high heat for 3 to 4 minutes, until pink and opaque.
- Toss the shrimp with the soy sauce.
- Build bowls with rice, edamame, cucumber, avocado, and shrimp.
Nutrition: About 33 g protein, 380 calories, 12 g fat, 34 g carbohydrate, 6 g fiber, and 1,220 mg sodium per serving (1 of 2).
Sodium: frozen shrimp is often packed with added salt. USDA lists about 566 mg of sodium per 100 g for previously frozen shrimp, against about 119 mg for fresh. Check the bag, or buy shrimp without added sodium.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Crustaceans, shrimp, mixed species, raw (may have been previously frozen) (15149) | 340 | 46.3 g |
| Rice, white, long-grain, regular, enriched, cooked (20045) | 158 | 4.3 g |
| Edamame, frozen, prepared (11212) | 100 | 11.9 g |
| Cucumber, with peel, raw (11205) | 150 | 1.0 g |
| Avocados, raw, California (09038) | 68 | 1.3 g |
| Soy sauce made from soy and wheat (shoyu), low sodium (16424) | 14 | 1.3 g |
| Oil, sesame, salad or cooking (04058) | 4.5 | 0.0 g |
5. Beef and broccoli
Serves 3. About 20 minutes.
Ingredients
- 1 lb (450 g) flank steak, trimmed and thinly sliced across the grain
- 1 lb (450 g) broccoli florets
- 2 tablespoons low-sodium soy sauce (28 g)
- 2 teaspoons honey
- 2 garlic cloves and 1 teaspoon grated ginger
- 2 teaspoons cornstarch mixed with 2 tablespoons water
- 1 tablespoon oil
- 1 1/2 cups cooked white rice (237 g), to serve
Steps
- Steam the broccoli for 3 minutes.
- Sear the beef in the oil over high heat in two batches, 2 to 3 minutes each, until browned and no longer red inside. FSIS advises cooking beef steaks to 145°F (63°C).
- Return all the beef, add the broccoli, garlic, ginger, soy sauce, honey, and slurry, and stir until the sauce thickens.
- Serve over rice.
Nutrition: About 40 g protein, 440 calories, 14 g fat, 39 g carbohydrate, 4 g fiber, and 470 mg sodium per serving (1 of 3).
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Beef, flank, steak, separable lean only, trimmed to 0” fat, all grades, raw (23656) | 450 | 97.1 g |
| Broccoli, raw (11090) | 450 | 12.7 g |
| Soy sauce made from soy and wheat (shoyu), low sodium (16424) | 28 | 2.5 g |
| Honey (19296) | 14 | 0.0 g |
| Garlic, raw (11215) | 6 | 0.4 g |
| Cornstarch (20027) | 6 | 0.0 g |
| Oil, olive, salad or cooking (04053) | 13.5 | 0.0 g |
| Rice, white, long-grain, regular, enriched, cooked (20045) | 237 | 6.4 g |
We calculated these numbers from USDA FoodData Central values (SR Legacy) for each ingredient at the weight shown. Herbs, spices, and added salt are not counted, so sodium does not include salt you add. Brands differ, so check your labels if you track closely.
For more low-volume meals, see our 7-day high-protein meal plan and the best foods for queasy days. These recipes are general food information, not medical advice. If you cannot keep fluids down, call your prescriber.
