High Protein Dinner Recipes: Easy, Under 500 Calories

Dinner is where many people either hit or miss their daily protein target. These 20 recipes are each under 500 kcal and provide 35g+ protein, designed for weeknight cooking in under 30 minutes.

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The Calorie/Protein Balance

The challenge: hitting 35-45g protein at dinner while staying under 500 kcal requires:

• Lean protein sources (not fatty cuts)
• High-volume, low-calorie vegetables
• Controlled carbohydrate portions
• Minimal added fats (especially oil)

Chicken Dinners

1. Lemon herb chicken with asparagus (38g protein, 380 kcal), 20 min

• 150g chicken breast (baked, lemon + herbs)
• 200g asparagus (roasted, 1 tsp olive oil)
• 150g cooked new potatoes
• Lemon, garlic, thyme

2. Chicken stir-fry with courgette noodles (40g protein, 340 kcal), 15 min

• 150g chicken breast (sliced)
• 2 courgettes (spiralised or peeled into ribbons)
• Peppers, broccoli, mushrooms
• Soy sauce, garlic, ginger (1 tsp sesame oil)

3. Chicken and vegetable traybake (42g protein, 420 kcal), 30 min

• 160g chicken breast (or 2 thighs, skin removed)
• Mixed vegetables: peppers, courgette, cherry tomatoes, onion (300g)
• 1 tbsp olive oil, garlic, paprika, herbs One tray, minimal washing up

4. Chicken tikka masala (38g protein, 440 kcal), 25 min

• 150g chicken breast (cubed)
• Tikka sauce (shop-bought, check per-serving calories)
• 170g cooked basmati rice (measured by dry weight: 65g)
• Spinach (handful, wilted in)

5. Greek chicken bowls (40g protein, 420 kcal), 20 min

• 150g chicken breast (grilled, with oregano + lemon)
• 100g cooked bulgur wheat
• Greek salad: cucumber, tomato, olives, red onion, 40g feta
• Tzatziki 2 tbsp

Fish Dinners

6. Baked cod with roasted vegetables (36g protein, 330 kcal), 25 min

• 160g cod fillet (baked with lemon, herbs)
• 300g roasted vegetables (courgette, peppers, onion)
• 1 tsp olive oil for roasting

7. Salmon and broccoli rice bowl (40g protein, 450 kcal), 20 min

• 140g salmon (baked or pan-fried)
• 200g broccoli (steamed)
• 160g cooked white rice (53g dry weight)
• Soy/teriyaki sauce

8. Prawn stir-fry (38g protein, 360 kcal), 12 min

• 200g king prawns (cooked, frozen)
• Mixed stir-fry vegetables (200g)
• 160g cooked egg noodles (55g dry)
• Soy sauce, garlic, chilli, 1 tsp sesame oil

9. Tuna and lentil salad, warm (38g protein, 380 kcal), 10 min

• 2 tins tuna (drained)
• 200g cooked lentils (tinned, drained)
• Roasted peppers (jarred), spinach, cherry tomatoes
• Lemon, olive oil, cumin

10. Mackerel with roasted sweet potato (35g protein, 450 kcal), 30 min

• 1 tin mackerel (drained), or 150g fresh mackerel fillet
• 200g sweet potato (cubed and roasted)
• Large green salad
• Horseradish or mustard dressing

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Turkey and Beef Dinners

11. Turkey mince bolognese (42g protein, 470 kcal), 25 min

• 130g turkey mince (95% lean)
• 80g dry wholemeal pasta (cooked)
• Tomato sauce: passata, garlic, herbs, dash red wine
• 15g parmesan

12. Turkey stuffed peppers (40g protein, 380 kcal), 30 min

• 2 large peppers (halved, baked)
• 150g turkey mince (cooked with onion, cumin, tomatoes)
• 30g cheddar (melted on top)
• Side salad

13. Lean beef and vegetable stir-fry (40g protein, 430 kcal), 15 min

• 150g lean beef strips (sirloin, trimmed)
• Broccoli, peppers, snap peas (200g)
• 160g cooked noodles or rice
• Oyster sauce, garlic, ginger

14. Turkey and spinach patties (38g protein, 340 kcal), 20 min

• 180g turkey mince (formed into 3 patties)
• Spinach wilted, garlic, herbs (mix into mince)
• Serve with large salad + lemon yogurt dressing No bread needed, plate volume comes from salad

Egg and Vegetarian Dinners

15. 5-egg frittata (36g protein, 380 kcal), 20 min

• 4 eggs + 3 egg whites
• 60g feta or parmesan
• Mixed vegetables: courgette, peppers, spinach, cherry tomatoes
• Baked in oven 180°C, 15 min

16. Tofu and vegetable stir-fry (35g protein, 380 kcal), 15 min

• 200g extra-firm tofu (pressed, cubed, pan-fried crispy)
• Mixed vegetables (200g)
• 160g cooked rice
• Soy, ginger, sesame (1 tsp oil)

17. Lentil and egg curry (35g protein, 420 kcal), 25 min

• 200g cooked red lentils
• 3 eggs (boiled, halved, added at end)
• Tinned tomatoes, onion, garlic, curry spices
• Spinach (large handful)
• 160g cooked rice

18. Chickpea and egg shakshuka (32g protein, 380 kcal), 20 min

• 3 eggs (poached in the sauce)
• 200g tinned chickpeas
• Tinned tomatoes, peppers, cumin, paprika, chilli
• 1 slice wholemeal bread to serve

Low-Carb High-Protein Dinners

19. Prawn lettuce cups (38g protein, 280 kcal), 10 min

• 200g king prawns
• Butter lettuce (large leaves as cups)
• Avocado ¼ (diced)
• Mango salsa: mango, red onion, coriander, lime
• Soy sauce, chilli Excellent for fat loss phases, very low calorie, high protein

20. Salmon on courgette noodles (40g protein, 380 kcal), 15 min

• 150g salmon (pan-seared)
• 3 medium courgettes (spiralised)
• Pesto 1 tbsp
• Cherry tomatoes, pine nuts (10g)
• Lemon, parmesan (10g)

Making High-Protein Dinners Faster

Batch protein: Cooking 600g chicken at once (takes the same time as 150g) means 4 dinners require only assembly.

Strategic shortcuts: Frozen prawns (defrost in 10 min in cold water), tinned lentils (no cooking), rotisserie chicken (purchased, pulled apart).

Always have: Tinned fish, frozen prawns, eggs, cottage cheese, 30-second protein sources for evenings when cooking feels impossible.