10 Delicious High Protein Dinner Recipes to Fuel Your Fitness Goals
Introduction
Food is essential for maintaining our bodies and fueling various activities. However, when it comes to fitness enthusiasts, the quality of their food is crucial. Adequate protein intake is vital as it helps in muscle building and repair. Consuming protein-rich meals also ensures satiety after workouts, which helps control cravings for junk foods. To provide your body with the right fuel and support your fitness journey, we have curated 10 delicious high protein dinner recipes that you can include in your weekly meal plan.
Grilled Chicken Fajitas
Ingredients:
– 2 boneless skinless chicken breasts (250 g each)
– 1 bell pepper, red or green, sliced
– 1 onion, thinly sliced
– 4-6 tortillas of your choice
– 2 tbsp olive oil
– Juice from half a lime
– 1 tsp chili powder
– 1/2 tsp ground cumin
– 1/2 tsp garlic powder
– Salt and pepper, to taste
Instructions:
1. Marinate the chicken breasts by combining chili powder, cumin, garlic powder, salt, pepper, lime juice, olive oil, and a pinch of salt in a bowl. Add the chicken breasts and coat them with the marinade. Set aside for 20 minutes.
2. Preheat your grill or a grill pan to medium-high heat. Brush the vegetables with olive oil and season with some salt and pepper. Grill the vegetables, turning occasionally until softened (about 15-20 minutes).
3. Place the chicken breasts on the grill and cook for about 6-8 minutes per side or until fully cooked through. Remove from heat and let it rest. Once cooled slightly, cut the chicken into strips.
4. Warm up the tortillas as directed on the package (usually by wrapping in foil and heating at 350°F/175°C for 2-4 minutes). Place the grilled vegetables on one side of each tortilla, top with chicken strips, and add any additional toppings like shredded cheese, guacamole, or sour cream. Fold the tortilla and enjoy your fajitas!
Shrimp Scampi with Garlic Linguine
Ingredients:
– 1 pound medium shrimp (peeled and deveined)
– 4 cloves garlic, minced
– 1/2 cup dry white wine or chicken stock
– 3 tbsp unsalted butter
– Juice from half a lemon
– 1 pound linguine pasta
– Salt and pepper, to taste
– 1/4 cup fresh parsley, chopped (for garnish)
Instructions:
1. Cook the linguine according to the package instructions. Drain and set aside.
2. In a large skillet over medium heat, melt 2 tbsp butter. Add garlic and cook until fragrant, about 30 seconds. Pour in wine or stock, lemon juice, and season with salt and pepper. Bring to a simmer and add the shrimp. Cook until the shrimp are opaque, turning occasionally (approximately 4-5 minutes).
3. Add the remaining butter to the skillet and swirl it around until melted. Combine the cooked shrimp with the garlic sauce and linguine. Mix well and top with parsley for garnish. Serve immediately.
Grilled Chicken and Vegetable Skewers
Ingredients:
– 4 boneless skinless chicken breasts (about 1 lb.), cut into 1-inch cubes
– 1 red bell pepper, cut into large chunks
– 1 green bell pepper, cut into large chunks
– 1 red onion, cut into large chunks
– 1 zucchini, cut into large chunks
– 2 tbsp olive oil
– 1/4 cup low-sodium soy sauce
– 1 tsp garlic powder
– Salt and pepper, to taste
– Wooden or metal skewers, soaked in water for at least 30 minutes
Instructions:
1. Combine olive oil, soy sauce, and garlic powder in a large resealable plastic bag. Season with salt and pepper. Add the chicken cubes and mix to coat them evenly. Refrigerate for 2-4 hours or overnight to allow marination.
2. Preheat your grill to medium-high heat. Thread alternating pieces of chicken, red bell pepper, green bell pepper, red onion, and zucchini onto the skewers. Brush the vegetables with some oil for extra flavor.
3. Place the skewers on the grill and cook until the chicken is cooked through (about 12-15 minutes per side). Grill the vegetables until they have softened and developed grill marks. Serve warm.
Thai Chicken Stir-Fry with Cashews
Ingredients:
– 1 lb. boneless skinless chicken breasts, cut into thin strips
– 3 tbsp soy sauce, divided
– 3/4 tsp ground ginger
– 1 tsp garlic powder
– 1/4 tsp red pepper flakes (optional)
– 2 tbsp vegetable oil or olive oil
– 8 oz. broccoli florets
– 2 bell peppers, sliced into strips
– 1 medium onion, thinly sliced
– 1/3 cup unsalted cashews
– 4 servings of cooked brown rice
Instructions:
1. Combine chicken with 2 tbsp soy sauce, ginger, garlic powder, and red pepper flakes in a large resealable plastic bag. Marinate for at least 30 minutes or overnight in the refrigerator.
2. In a wok or large skillet, heat vegetable oil over medium-high heat. Add chicken and cook until it’s no longer pink (about 5-6 minutes). Remove from pan and set aside.
3. Add broccoli, bell peppers, onion, and remaining soy sauce to the wok or skillet. Stir-fry for about 4-5 minutes, until vegetables are tender but still crisp.
4. Return cooked chicken and any juices to the pan. Mix well with the vegetables and add cashews. Cook for another minute until heated through. Serve over brown rice.
Spinach and Feta Stuffed Chicken Breasts
Ingredients:
– 4 boneless skinless chicken breasts (about 1 lb.)
– 6 oz. fresh spinach, chopped
– 3/4 cup crumbled feta cheese
– 1 tsp garlic powder
– Salt and pepper, to taste
– 2 tbsp olive oil
– 1 lemon, cut into wedges for garnish
Instructions:
1. Preheat your oven to 400°F (200°C). Butterfly each chicken breast by placing one hand on the thicker side of the chicken and using a sharp knife to carefully slice horizontally, stopping before you reach the other edge. Open it like a book.
2. Place the spinach in a microwave-safe dish and cook for 1 minute or until wilted. Drain the excess liquid and squeeze the spinach to remove as much moisture as possible. Mix with feta cheese, garlic powder, salt, and pepper.
3. Spoon the spinach and feta mixture onto the butterflied chicken breasts and roll up, tucking the ends inwards. Secure with toothpicks or kitchen twine if needed.
4. Heat olive oil in a large skillet over medium-high heat. Add the stuffed chicken breasts and cook until golden brown on both sides (about 5 minutes per side).
5. Transfer the chicken to a baking dish, tucking any loose ends underneath, and bake for about 20-30 minutes or until the internal temperature reaches 165°F (74°C) at its thickest part. Remove toothpicks if used and serve with lemon wedges.
Teriyaki Salmon and Vegetable Stir-Fry
Ingredients:
– 1 lb. salmon fillet, skin on
– Salt and pepper, to taste
– 3 tbsp teriyaki sauce
– 8 oz. asparagus spears
– 8 oz. sugar snap peas or snow peas
– 1 red bell pepper, sliced into strips
– 2 cups cooked brown rice or quinoa (optional)
Instructions:
1. Preheat your oven to 400°F (200°C). Place salmon on a baking sheet and season with salt and pepper. Bake for about 15 minutes or until just cooked through, depending on the thickness of your fillet.
2. Meanwhile, cook asparagus in boiling water for 3-4 minutes until tender but still crisp. Drain and rinse with cold water to stop cooking. Blanch sugar snap peas in hot water for about a minute before draining. Combine asparagus, snap peas, and bell pepper in a large skillet or wok.
3. Sauté the vegetables over medium-high heat until tender but still slightly crisp (about 5 minutes). Add teriyaki sauce and stir well to coat the vegetables. Simmer for another 2-3 minutes to reduce the sauce slightly.
4. Serve the salmon with vegetable stir-fry on top of cooked brown rice or quinoa if desired.
Meatballs with Marinara Sauce
Ingredients:
– 1 lb. ground chicken or turkey
– 1/4 cup fresh breadcrumbs (whole wheat)
– 1 large egg, beaten
– 1 tbsp chopped parsley
– 1 tsp dried basil
– Salt and pepper, to taste
– 2 tbsp olive oil
– 1 jar marinara sauce (homemade or store-bought)
– Pasta of your choice (optional)
Instructions:
1. Combine ground chicken, breadcrumbs, egg, parsley, basil, and salt in a large mixing bowl. Using clean hands, mix until well combined. Shape the mixture into 20-30 meatballs, slightly larger than a golf ball.
2. Heat olive oil in a large skillet over medium-high heat. Add the meatballs and cook for about 5 minutes or until browned on one side, then flip carefully and continue cooking for another 5-6 minutes or until no longer pink inside. Remove from pan and set aside on a plate.
3. Reduce heat to low, add marinara sauce to the skillet, and simmer gently for about 2-3 minutes to combine the flavors. Return cooked meatballs to the sauce, coating them well. Serve over pasta or enjoy as is.
Black Bean Burritos with Chipotle Lime Cream Sauce
Ingredients:
– 1 can (15 oz) black beans, drained and rinsed
– 1/4 cup chopped red onion
– 1 tsp ground cumin
– 1/2 tsp chili powder
– Salt and pepper, to taste
– 1 tbsp lime juice
– 6 whole wheat tortillas
– Shredded lettuce or baby spinach (optional)
– 1 medium tomato, diced (optional)
– 1 avocado, sliced (optional)
– 2 cups shredded cheese (Monterey Jack, cheddar, or a combination of both)
– For Chipotle Lime Cream Sauce:
– 1 cup plain Greek yogurt
– 1 tbsp chipotle pepper in adobo sauce, finely chopped
– 1 tsp lime zest
– Salt and pepper, to taste
Instructions:
1. In a medium-sized bowl, combine black beans, red onion, cumin, chili powder, salt, pepper, and lime juice. Stir until well combined and set aside.
2. Preheat your oven to 400°F (200°C). Spread the bean mixture evenly onto the center of each tortilla, leaving a little space around the edges for folding. Add shredded lettuce or spinach, tomato, avocado, and cheese as desired.
3. Fold one side of the tortillas over the filling to cover half the ingredients, then fold another side over to cover two-thirds of the filling. Continue rolling until you have a sealed burrito. Place on a parchment-lined baking sheet and brush with oil if preferred.
4. Bake for about 20-30 minutes or until lightly browned and crisp. In the meantime, prepare the Chipotle Lime Cream Sauce by combining yogurt, adobo pepper, lime zest, salt, and pepper in a small bowl. Stir well to combine.
5. Once burritos are done baking, serve hot with Chipotle Lime Cream Sauce on the side for dipping.