Tired of spending hours in the kitchen but still want to eat healthy and burn fat? The secret is high-protein, low-calorie meals that keep you full, boost metabolism, and help you shed weight,without the hassle!
These 21 quick and easy dinners are packed with protein, under 500 calories, and ready in 30 minutes or less. Let’s get cooking!
- Garlic Butter Shrimp & Zucchini Noodles (320 cal, 30g protein)
Sauté shrimp in garlic butter and serve over spiralized zucchini for a low-carb, protein-packed meal.
- Chicken & Avocado Lettuce Wraps (350 cal, 32g protein)
Grilled chicken + mashed avocado in crisp lettuce wraps = light, flavorful, and satisfying!
- Turkey & Spinach Stir-Fry (380 cal, 35g protein)
Ground turkey, fresh spinach, and soy sauce stir-fried together for a simple and lean dinner.
- Spicy Salmon & Roasted Broccoli (400 cal, 38g protein)
Salmon seasoned with chili flakes, roasted alongside crispy broccoli,full of healthy fats and protein!
- Greek Yogurt Chicken Salad (375 cal, 40g protein)
Swap mayo for Greek yogurt, mix with shredded chicken, and serve over greens for a creamy, high-protein dish.
- Air-Fryer Lemon Pepper Tilapia (330 cal, 42g protein)
Tilapia fillets seasoned with lemon pepper and air-fried to perfection in 10 minutes.
- Steak & Veggie Skewers (450 cal, 41g protein)
Lean steak chunks grilled with bell peppers and onions,flavorful, filling, and fast!
- Cottage Cheese & Egg Scramble (320 cal, 38g protein)
Cottage cheese makes eggs extra fluffy while packing in muscle-building protein.
- Tuna & Avocado Bowl (400 cal, 39g protein)
Canned tuna, avocado, and a squeeze of lemon over cauliflower rice easy, no-cook dinner!
- Chicken & Quinoa Power Bowl (430 cal, 42g protein)
Grilled chicken over quinoa with roasted veggies,simple, clean eating at its best.
- Garlic Ginger Shrimp Stir-Fry (380 cal, 36g protein)
Shrimp tossed with garlic, ginger, and stir-fried with colorful veggies in just 15 minutes.
- Lean Beef Taco Lettuce Wraps (400 cal, 38g protein)
Ground beef, taco seasoning, and salsa in crisp lettuce wraps,all the flavor, none of the carbs!
- Egg White & Turkey Omelet (320 cal, 34g protein)
A fluffy egg white omelet filled with lean turkey and spinach,perfect for any time of day.
- One-Pan Balsamic Chicken & Veggies (410 cal, 39g protein)
Chicken breasts roasted with balsamic glaze, tomatoes, and asparagus,sweet, savory, and healthy!
- BBQ Grilled Chicken & Sweet Potato Wedges (450 cal, 41g protein)
Smoky BBQ chicken paired with fiber-rich sweet potato wedges for a satisfying, fat-burning meal.
- Thai Peanut Chicken Stir-Fry (380 cal, 37g protein)
Chicken sautéed with peanut sauce and veggies,creamy, high-protein, and guilt-free.
- Grilled Turkey Burger (390 cal, 40g protein)
A lean turkey patty, lettuce, tomato, and mustard (skip the bun for lower carbs).
- Garlic Parmesan Cod & Roasted Brussels Sprouts (350 cal, 42g protein)
Cod baked with garlic and parmesan, served with crispy Brussels sprouts,light but packed with protein!
- High-Protein Cauliflower Fried Rice (370 cal, 36g protein)
Chicken, scrambled egg, and cauliflower rice sautéed with soy sauce,tastes like takeout, but healthy!
- Spaghetti Squash & Turkey Meatballs (400 cal, 38g protein)
Spaghetti squash topped with lean turkey meatballs and marinara,classic comfort food made healthy!
- Lemon Garlic Chicken & Asparagus (420 cal, 41g protein)
Pan-seared chicken in a lemon garlic sauce with crisp asparagus,so simple yet so delicious!
Final Thoughts: Fast, Lean & Delicious Dinners
No more struggling with dinner,these 21 meals are quick, high-protein, and weight-loss friendly. Ready in 30 minutes or less, they’ll keep you full, fit, and burning fat without the stress.
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Which recipe are you trying first? Let me know in the comments!
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