Seven High Protein Recipes Easy to Make for a Healthy Weeknight Dinner
When you're rushing through a busy week, finding time to prepare a nutritious and protein-packed dinner can seem like a challenge. However, a high-protein meal is an excellent way to fuel your body, keep you full, and support muscle recovery while maintaining overall health. These seven easy-to-make recipes are perfect for a healthy weeknight dinner, packed with protein, flavour, and minimal prep time.
1. Grilled Chicken with Quinoa and Veggies
Grilled chicken is a classic high-protein dish that never goes out of style. These high protein recipes easy, pair succulent, lean chicken with quinoa, an excellent source of plant-based protein, and a variety of colourful vegetables for a wholesome meal.
How to Make It: Start by marinating chicken breasts in olive oil, lemon juice, garlic, and your favourite herbs (rosemary or thyme work wonderfully). Grill the chicken until cooked through. Meanwhile, cook quinoa according to package instructions and steam or sauté vegetables like bell peppers, zucchini, and spinach. Serve the grilled chicken on a bed of quinoa and top with the veggies.
This meal provides lean protein from chicken and quinoa, plus plenty of vitamins and minerals from the vegetables.
2. Salmon with Roasted Sweet Potatoes and Broccoli
Salmon is an excellent source of high-quality protein and omega-3 fatty acids, making it an ideal choice for a healthy dinner. Paired with roasted sweet potatoes and broccoli, this meal is rich in nutrients and antioxidants.
How to Make It: Season salmon fillets with olive oil, lemon, garlic, salt, and pepper. Roast in the oven for about 12-15 minutes at 180°C (350°F), depending on the thickness of the fillet. For the sides, chop sweet potatoes into cubes, toss them in olive oil, salt, and pepper, and roast in the oven for 25 minutes. Steam or roast the broccoli for the final touch. Serve the salmon alongside the roasted sweet potatoes and broccoli for a meal that’s packed with protein and fibre.
3. Beef Stir-Fry with Brown Rice
Stir fries are an excellent way to get a high-protein meal on the table quickly, and they’re incredibly versatile. A beef stir-fry, loaded with vegetables and served over brown rice, offers a great balance of protein and carbs.
How to Make It: Slice lean beef (such as sirloin or flank steak) into thin strips. In a hot pan or wok, stir-fry the beef until browned, then set it aside. In the same pan, sauté a variety of vegetables such as bell peppers, onions, broccoli, and carrots. Add the beef back to the pan, and season with soy sauce, garlic, ginger, and a bit of honey for sweetness. Serve the stir-fry over brown rice for a satisfying and high-protein dinner.
4. Lentil and Chickpea Curry
For a plant-based high-protein option, try a lentil and chickpea curry. Lentils and chickpeas are rich in protein, fibre, and iron, making them an excellent choice for a hearty, vegan dinner.
How to Make It: In a large pot, sauté onions, garlic, and ginger in olive oil. Add chopped tomatoes, curry powder, cumin, turmeric, and coriander to build depth of flavour. Then, add cooked lentils, chickpeas, and coconut milk to the pot, allowing the curry to simmer for 15-20 minutes to let the flavours meld. Serve with brown rice or whole-grain naan for a complete, protein-packed meal.
This curry is high in protein and offers the added benefits of fibre and healthy fats from coconut milk.
5. Turkey Meatballs with Zucchini Noodles
Turkey meatballs are a lean source of protein, and when paired with spiralized zucchini noodles, they offer a low-carb alternative to traditional pasta. This dish is full of flavour and incredibly satisfying.
How to Make It: Mix lean ground turkey with breadcrumbs, garlic, parsley, salt, and pepper, then shape into small meatballs. Bake in the oven at 180°C (350°F) for 15-20 minutes until cooked through. For the zucchini noodles, use a spiralizer to create noodles from zucchini. Sauté them briefly in olive oil until tender. Serve the turkey meatballs on top of the zucchini noodles with a drizzle of tomato sauce or your favourite pesto.
This meal is packed with protein from the turkey and zucchini, making it a great healthy option for dinner.
6. Egg White Frittata with Spinach and Feta
Egg whites are an excellent protein source while low in fat, making them a great choice for a healthy dinner. This egg white frittata with spinach and feta is simple to make and very satisfying.
How to Make It: Whisk together egg whites, a bit of milk, salt, and pepper. In a pan, sauté spinach until wilted, then pour the egg mixture over the top. Crumble feta cheese into the pan and cook over medium heat until the eggs are set. You can also finish the frittata under the grill for a golden top. Serve with a side salad or roasted vegetables for a complete meal.
This frittata is an excellent source of protein and low in fat, making it a perfect option for a lighter but filling dinner.
7. Chicken and Black Bean Tacos
Tacos can be a fun and easy way to get a protein-packed meal on the table. This chicken and black bean version combines lean chicken breast with protein-rich black beans for a flavourful, satisfying dish.
How to Make It: Cook chicken breasts with your favourite taco seasoning until browned and cooked through. Shred the chicken and mix it with cooked black beans. Warm tortillas, then fill them with the chicken and black bean mixture. Top with diced tomatoes, avocado, and a squeeze of lime. Serve with a side of salsa and a dollop of Greek yoghurt for a tasty and protein-rich dinner.
The chicken and black beans make this dish a solid source of protein, while the avocado adds healthy fats for a well-rounded meal.
Conclusion
Eating high-protein meals doesn’t have to be complicated. These seven recipes are easy to make, packed with protein, and perfect for a healthy weeknight dinner. Whether you prefer chicken, beef, fish, or plant-based meals, there’s something here to satisfy your taste and keep you feeling full and energised throughout the evening. Incorporating more protein into your diet can support muscle growth, weight management, and overall health, so why not try these recipes tonight?
