Eating for weight loss shouldn’t be boring. With these eight different dinners, there is a lot of variety while still staying high-protein and creating a meal that an absolute beginner cook can attempt.
1. Grilled Lemon Herb Chicken Breast
Enjoy a juicy chicken breast marinated in lemon juice, garlic, and herbs, then grilled. You can pair it with anything for a satisfying meal.
Ingredients
- 4 boneless skinless chicken breasts ~ 6oz
- 3 tbsp of olive oil
- 1 large lemon, juiced and zested
- 4 minced garlic cloves
- 1 teaspoon of dried oregano
- 1 teaspoon of dried thyme
- 1/2 teaspoon of smoked paprika
- Salt and pepper to taste
- Fresh parsley for serving
Instructions
Combine 1 part olive oil, 1 part lemon juice, 1 part lemon zest, 1 part garlic, 1 part oregano, 1 part thyme, 1 part paprika, and salt and pepper in a bowl.
Add the chicken and allow to marinate for 20 min to 4 hours.
Preheat a grill pan to medium-high. Add some oil to the chicken
Cook 6 – 7 min on each side until the chicken reaches an internal temperature of 165 degrees
Let the chicken rest on the cutting board and cover it to keep it tender
Serve with a green salad, steamed broccoli, or roasted sweet potatoes.
Approximate protein per serving: 42 grams
2. Garlic Butter Baked Salmon and Asparagus
With a golden garlic butter glaze, this dish contains flaky salmon and asparagus. It only takes 30 minutes to finish cooking, and it’s great for many serving sizes.
Ingredients
- 4 salmon fillets (approx. 6 oz. each)
- 1 bunch asparagus (woody ends trimmed)
- 3 tbsp. unsalted butter (melted)
- 4 cloves garlic (minced)
- 1 tbsp. soy sauce
- 1 tbsp. honey
- 1/2 tsp. red pepper flakes (optional)
- Lemon slices
- Salt and pepper to taste
- Fresh dill for serving
Instructions
Set the oven to 400 degrees Fahrenheit. Prepare a large baking sheet using parchment paper.
In a small bowl, Garlic butter (melted), soy sauce, honey, and red pepper flakes are combined.
Garlic butter + lemons are poured over the salmon.
Bake for 15 to 18 minutes to have the salmon flake easily with a fork. The edges of the asparagus should also become slightly caramelized.
Squeeze the salmon before serving with cauliflower rice/quinoa.
Approximate protein per serving: 39 grams
3. Stuffed Bell Peppers with Turkey and Black Beans
These layered colorful bell pepper recipes are great for meal prep and can easily be reheated. The seasoned turkey, black beans, and cheese, combined with the bell peppers, instantly become a favorite.
Ingredients
- 4 large bell peppers, any color, cut in half and seeded
- 1 lb ground turkey (93% lean)
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup salsa or diced tomatoes with green chiles
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 cup shredded Mexican-blend cheese
- 2 green onions, sliced, for topping
- Salt and pepper to taste
- Plain Greek yogurt for serving
Instructions
Set the oven to 375 degrees Fahrenheit, then place the pepper halves, cut side up, into a baking dish, and lightly brush them with olive oil.
Sprinkle with a little salt and pop into the oven for 15 minutes. While the peppers are baking, let’s make the filling.
In a skillet, at medium-high heat, cook the ground turkey, breaking it up as it cooks, until fully brown. Remove any excess liquid.
Add any cumin, chili powder, and garlic/onion powder, and any salt and pepper to taste.
Then, stir in the black beans and salsa. Cook for 3 to 4 additional minutes until heated through and fragrant.
Fill each pepper half with the filling.
Bake for 15 to 20 additional minutes until the cheese is glossy and bubbly. Before serving, top with Greek yogurt and green onions.
Each serving has ~36 grams of protein.
4. Greek Yogurt Marinated Chicken Thighs
One of the most effective marinades is Greek yogurt. It really works to tenderize the chicken all the way through and creates a beautiful golden color when cooking in the oven. It is juicy inside and perfectly charred on the outside.
Ingredients
- 8 chicken thighs, bone-in and skinless
- 1 cup plain Greek yogurt (full-fat or 2%)
- 3 garlic cloves, minced
- Juice of 1 lemon
- 1 tsp cumin
- 1 tsp coriander
- 1 tsp smoked paprika
- 1/2 tsp turmeric
- Salt and pepper to taste
- Fresh cucumber and cherry tomatoes for serving
Instructions
In a large bowl, combine Greek yogurt, garlic, lemon juice, cumin, coriander, paprika, turmeric, and salt and pepper.
Add chicken thighs and coat each side. Cover and refrigerate for 1 hour; if overnight, the flavor will be more intense.
To achieve even browning, preheat the oven to 425 and set the chicken thighs on a lightly oiled wire rack.
Bake for 28 to 32 minutes until deeply golden and reaches 165 degrees in the thickest part.
Finish with a drizzle of tahini sauce over shredded cabbage and use cucumber and cherry tomatoes on the side.
Each serving has approximately 38 grams of protein.
5. Shrimp and Broccoli Stir Fry
This dish contains golden shrimp and fresh broccoli coated in a delicious sauce. Better than take-out and takes 20 minutes.
Ingredients
- 1.5 lbs large shrimp (peeled, deveined)
- 4 cups broccoli (florets)
- 1 red bell pepper (thinly sliced)
- 3 cloves (garlic, minced)
- 1 tablespoon healthy (fresh ginger, grated)
- 2 tablespoons (soy sauce)
- 1 tablespoon (oyster sauce)
- 1 tablespoon (rice vinegar)
- 1 teaspoon (sesame oil)
- 1 teaspoon (cornstarch + 2 tablespoons water, mixed)
- 1 tablespoon (avocado oil)
- sesame seeds + green onions (for serving)
Instructions
Combine the first five ingredients to make the sauce in a small bowl. Set it aside before you start cooking.
On high heat, bring the oil to a boil in a large wok or large skillet.
Sear the shrimp (single layer) for 1 to 2 minutes each side until pink and cooked. Place on a separate plate when done.
Using the same pan, stir the broccoli and (thinly sliced) bell pepper together on high heat, stirring frequently to avoid burning, for 4 to 5 minutes.
Wait 30 seconds after you add the garlic.
Once those 30 seconds have passed, add the (soy sauce, oyster sauce, rice vinegar & sesame oil) and toss all the ingredients to thoroughly mix.
Finally, add the shrimp and toss everything for one additional minute.
Plate over (cauliflower or brown) rice, then add a generous sprinkle of sesame seeds and green onions on top.
Per serving, add 34 grams.
6. Egg White and Spinach Frittata
30 mins of your time and almost no cleaning is needed. It is a light and filling dish that is (a baked egg dish) mixed with a lot of spinach, feta, and sun-dried tomatoes.
Ingredients
- 12 large egg whites (or 1.5 cups liquid egg whites)
- 4 whole eggs
- 3 cups fresh baby spinach
- 1/2 cup crumbled feta cheese
- 1/4 cup sundried tomatoes, chopped
- 1 small red onion, finely diced
- 2 cloves garlic, minced
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon red pepper flakes
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh basil for serving
Instructions
Whisk the egg whites and whole eggs together in a bowl along with the Italian seasoning, salt, and pepper. Preheat the oven to 375.
In an oven-safe 10″ skillet, heat the olive oil over medium heat.
Cook the red onion until soft, about 3 minutes, then add the garlic and cook for 30 seconds.
Add the spinach and stir until just wilted, about 1 minute. Scatter the sun-dried tomatoes and red pepper flakes.
Pour the egg mixture evenly over the vegetables and top with feta. Let it sit on the stove about 2 minutes until the edges begin to set.
Transfer to the oven and bake for 14 to 16 minutes until the center is firm and the top is lightly golden.
Rest for 5 minutes before slicing. Serve with fresh basil and a simple side salad.
7. Lean Ground Turkey Taco Bowl
All the bold flavors of taco night are built into a clean, satisfying bowl.
Smoky seasoned turkey, crunchy cabbage, fresh salsa, creamy avocado, and a tangy Greek yogurt lime crema that pulls everything together.
Ingredients
- 1.5 lbs lean ground turkey (93% lean)
- 2 teaspoons of cumin
- 1.5 teaspoons of chili powder
- 1 teaspoon of smoked paprika
- 1/2 teaspoon of garlic powder
- 1/2 teaspoon of onion powder
- 1/4 teaspoon of cayenne pepper (optional)
- 2 cups of cooked brown rice or cauliflower rice
- 2 cups of shredded purple cabbage
- 1 avocado, sliced
- 1 cup of pico de gallo or fresh salsa
- 1/2 cup of plain Greek yogurt mixed with the juice of 1 lime
- Salt and pepper to taste
- Fresh cilantro and lime wedges for serving
Instructions
Cook the ground turkey in a skillet over medium-high heat, breaking it apart, until the turkey is fully browned and there is no pink remaining (about 8 to 10 minutes). Drain any excess liquid.
Add all the spices and a pinch of salt along with 2 tablespoons of water. Stir well and cook for 2 more minutes until the seasoning is fragrant and fully absorbed.
Stir together the Greek yogurt and lime juice with a pinch of salt to make lime crema and set it aside.
Divide the rice between four bowls and top each one with seasoned turkey, shredded cabbage, and pico de gallo.
Add the avocado slices, and drizzle generously with lime crema, and finish with fresh cilantro and a squeeze of lime.
Protein per serving: ~40 grams
8. Chickpea and Chicken Power Bowl
All in a single bowl, you’ll enjoy tender-sliced chicken, a dollop of creamy tahini dressing, and a variety of crisp-roasted chickpeas and fresh veggies.
It is filling, but never heavy, and the variety of textures in the bowl makes each bite more exciting than the last.
Ingredients
- 1.5 lbs boneless, skinless chicken breast, cooked and sliced
- 1 can (15 oz) chickpeas, drained, rinsed, and patted very dry
- 2 tablespoons olive oil, divided
- 1 teaspoon each of cumin and smoked paprika
- 2 cups cooked quinoa,
- 2 cups baby kale or mixed greens
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/4 cup tahini
- Juice of 1 lemon
- 1 clove garlic, grating
- 3 to 4 tablespoons of water to thin the dressing
- Salt and pepper to taste
Instructions
Set the oven to 425 degrees. On a baking tray, combine the dried chickpeas and 1 tablespoon of olive oil, cumin, paprika, and salt and pepper of your choosing.
Place in the oven for 25 to 30 minutes, shaking the tray halfway through the cooking time, until the chickpeas are golden and crunchy.
Combine the tahini, lemon juice, garlic, and salt in a bowl, and to your desired viscosity, add water to the mixture.
Using salt, pepper, and the remaining olive oil, season the chicken.
Sear the chicken in a hot skillet for 6 to 7 minutes on each side until cooked through, slice thinly, and set aside.
Give each of the 4 bowls of quinoa a separate portion, topping each with some of the greens, cucumber, cherry tomatoes, and red onion.
Top with sliced chicken and scatter crispy chickpeas on everything.
Right before serving, drizzle tahini dressing to keep the chickpeas crunchy.
About 43 grams of protein per serving.
Tips for Success
After cooking, make sure your meat rests for a few minutes before slicing. This will help every piece turn out juicier and more flavorful.
It’s easier to season as you go rather than at the end, and a kitchen thermometer will help you avoid overcooking your protein.
Cooking your grains and protein at the start of the week means your dinner will quickly turn into an assembly line.
Ingredient Swaps
You can always use chicken thighs instead of chicken breasts for more flavor.
If you use cod or tilapia instead of salmon, you will need to reduce your baking time.
To keep the volume and reduce the calories, substitute cauliflower rice for regular rice in any of these bowls.
You can use Greek yogurt instead of sour cream, and if you want a dairy-free frittata, don’t use feta; instead, use nutritional yeast and more veggies.
Storing cooked foods in air-tight storage containers in the fridge is good for about 3-4 days.
Proteins should be reheated with a splash of water, as this prevents the food from drying out.
The frittata can be stored for four days, and tastes good cold or reheated.
Stuffed peppers can be stored in the freezer for three months.
After cooling, they can be reheated from frozen for 35 minutes at 350 degrees Fahrenheit.
When making recipes with bowls, store the dressing and topping separately from the recipe, as this will keep the toppings fresh and crunchy for up to three days.
Common Questions
What’s the best way to lose weight, and how much protein should I have daily?
It is best to start with between 0.7 and 1 gram of protein for each pound you weigh to lose weight.
Each dinner here covers between 30 and 43 grams of protein, making this goal easier to achieve.
Are the recipes on a calorie deficit?
Yes! Recipes are calorie-dense, meaning they have fullness through protein, and each ranges between 240 and 440 calories per serving, making them a good fit for a calorie deficit.
Are these recipes suitable for families?
Yes! The tastes in the meals can be enjoyed by all. For people in the family who need more calories, serve a large portion of rice, pasta, or bread.