Like many adults out there, I have a goal of getting protein-packed meals daily, since I know there are benefits to getting more protein than the minimum requirements. Personally, I aim to get about 30 grams of protein from every meal. It’s not a strict dogma, but rather a goal I keep in mind as I meal plan my weekly dinners, making sure they include a variety of protein sources. Every recipe in this collection provides at least 30 grams of protein (and as high as 40 grams of protein) per serving. Bonus: Each one is super delicious and made from real food ingredients.
Sheet Pan Chicken Bacon Ranch
This is one of the first recipes I created for this website and it’s still a weeknight dinner favorite in my home. It capitalizes on that famous pairing of chicken breast, bacon, and herby ranch flavors. Not only is it high in protein, but it also has important fiber, thanks to all the veggies.
35 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Easy Crock Pot Pork Roast With Potatoes and Carrots
This crock pot pork dinner is one of my favorite go-tos, especially in cold winter months or when I need a no-fuss high-protein recipe I can have cooking in the crockpot all day. I love that it provides plenty of leftovers for weekly meal prep and high protein lunches the next day.
35 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free
Easy Ham And Bean Soup
Jessie created this recipe based on a favorite soup she ate growing up. The delicious combination of creamy white beans, flavorful ham, veggies, and everyday seasonings combine for a high-protein dinner that is ultra cozy and satisfying. Add a leftover ham bone if you have one!
34 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free
Sheet Pan Chicken With Roasted Vegetables
Ana uses chicken thighs and a variety of veggies in this favorite sheet pan dinner. This oven method helps ensure they get tender and crispy and are all done at the same time. She serves leftovers for lunch the next day over cottage cheese for some extra protein.
35 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Sausage And Gnocchi Skillet
Jess gets all the credit for this true 20-minute dinner. It’s a lifesaver for her family when she needs something quick that’s made with nourishing ingredients. Thanks to a flavorful sauce and other ready-to-use items, this protein-rich and veggie-loaded dinner couldn’t be easier.
33 grams of protein per serving
Dairy Free | Gluten Free | Nut Free
Crockpot Pulled Pork Bowls
I like to think of this recipe as a picnic in a bowl that can be enjoyed any time of the year. Tender pulled pork sits atop cooked rice and is served with a tangy, bright slaw, pickles, and BBQ sauce for a delicious and satisfying meal all in one bowl. Use brown rice for more fiber or opt for cauliflower rice for a low-carb version.
39 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free
Easy Beef Stroganoff
This simplified beef stroganoff is a delicious twist on the traditional recipe that reminds me of my childhood. Requiring a simple saute of ground beef, mushrooms, and onions in a creamy sauce with noodles, this comfort food recipe can be on the table in just 30 minutes..
31 grams of protein per serving
Gluten Free | Nut Free
Sheet Pan Pork Tenderloin Dinner
Molly is all about easy weeknight veggies that combine a lean protein and veggies all on one sheet pan. This one-pan recipe requires no marinade and no need to sear the meat first. It calls for everyday pantry spices, potatoes, asparagus (or green beans), and a two-ingredient creamy mustard dipping sauce.
37 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Cottage Pie With Garlic Mashed Potatoes
As far as I’m concerned, it doesn’t get more comforting than this classic meat-and-potatoes casserole that provides protein and veggies in every cozy serving. The topping of creamy garlic mashed potatoes makes every bite of this comfort food dinner so good.
30 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free
Indian Butter Chicken (Murgh Makhani)
Jessie loves this slow cooker version of a favorite Indian takeout dish. Made with chicken breast, bell pepper, carrots, tomato sauce, and Greek yogurt, it has incredible depth of flavor and makes a well-rounded dinner served over brown rice and with a side of naan.
38 grams of protein per serving
Egg Free | Gluten Free | Grain Free | Nut Free
Slow Cooker Pot Roast
My husband loves when I make this savory crockpot pot roast recipe, which combines tender beef chuck roast and veggies. I finish it with a homemade gravy that’s made right from the crockpot liquid. It’s a hearty, fuss-free meal that hits the spot on busy weeknights and I often incorporate it into my meal prep sessions.
37 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free
Crockpot Lasagna
Jess’ family loves lasagna, so she found a way to make this weeknight friendly comfort food right in the slow cooker. Made with lasagna noodles, marinara, spinach, cottage cheese (or ricotta), and mozzarella, it’s so much faster than making layered lasagna in a casserole dish.
30 grams of protein per serving
Egg Free | Nut Free
Baked Italian Meatballs
This classic recipe makes me happy because I know it’s worth it to meal prep them for busy school nights. My whole family loves them, including my three kids. I can serve these high-protein meatballs as is or over noodles or with a side of veggies to round out the meal however I need to.
32 grams of protein per serving
Nut Free
Asian Chicken Salad With Peanut Dressing
There’s just something about this combination of ingredients that has me always looking forward to this veggie- and protein-loaded meal. It’s an easy one to enjoy for dinner on the first night and then pack up the leftovers into lunch meal prep containers to enjoy for the next few days. With a delicious peanut butter-based dressing included, this salad can be served in any favorite wrap or lettuce leaves, or over a bed of greens with a generous squeeze of lime.
36 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
One-Pan Orange Pork Stir-Fry
When Ana needs a healthy dinner fast, this quick stir-fry is her go-to recipe. Her family loves it because the sauce is sweet, savory, salty, and garlicky all in one. It’s made with slices of low-fat pork tenderloin plus lots of veggies so she knows she’s getting a healthy balance of protein, energizing carbohydrates, fiber, and healthy fats.
38 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Beef Skillet Enchiladas
Always one to find shortcuts that work, Jess created a combination between Mexican-inspired enchiladas and skillet-cooked chilaquiles. The result is a one pan weeknight dinner that’s fast, high in protein, and features so many nutritious ingredients, including lean ground beef, veggies, black beans, and corn. Plus, it’s budget friendly, gluten free, and flexible.
31 grams of protein per serving
Egg Free | Gluten Free | Nut Free
BBQ Ranch Chopped Chicken Salad
Molly loves this combination of sweet, savory, and tangy flavors and makes this chicken salad for her family often. The BBQ ranch flavors (plus all the protein and veggies) are so satisfying for quick weeknights before or after extracurricular activities. , and full of protein and veggies, this BBQ ranch chicken salad recipe is a satisfying and delicious dinner. When made with pre-cooked chicken, it’s ready in 20 minutes and perfect for everything from weeknight dinners to meal prep lunches and potlucks.
30 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free
Teriyaki Salmon Bowls
Jessie writes her meal plans so they include at least one dinner with fish or seafood every week, and these salmon bowls are one of her favorite weeknight dinner recipes. Filled with nutrient-rich ingredients that provide protein and those important omega-3s, she lets her family assemble the salmon fillet rice bowls to their liking, adding toppings like cucumbers, shredded carrots, edamame, avocado, and scallions.
40 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free
Healthy Turkey Chili
Molly makes this turkey chili every September for one of her Sunday family get-togethers. It’s the perfect high-protein and veggie-loaded chili for crisp days. She doubles the recipe to provide enough for everyone, and any leftovers (which rarely happen) can be frozen for easy meal prep in the future.
33 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free
Moroccan Beef and Lentil Stew
Jess loves to combine protein-rich ingredients, like beef, with plant-based protein sources, like lentils, for satisfying combinations that provide fiber and important vitamins in addition to the protein. This delicious Moroccan-style stew is just one of those recipe examples, as it boasts 7 grams of fiber and 30 grams of protein in every bowl-full.
30 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free
Egg Roll In A Bowl
I’ve been enjoying this flavorful recipe for almost a decade now and it has shown up in my weekly meal preps more than any other. It’s a lot like eating the inside of delicious egg rolls, which contain plenty of veggies in easy-to-eat shredded form. I use ground turkey most often, but this stir-fry recipe also can be made with ground pork or ground chicken.
32 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Salsa Chicken Recipe (Instant Pot or Slow Cooker)
I created this recipe so I would have lots of flavorful shredded chicken to use in a variety of ways. The chicken can be cooked in the slow cooker or an Instant Pot and then served in lots of Mexican-style recipes. I like to add it to rice and salad bowls topped with Cilantro-Lime Crema. It’s also good tucked into tortillas, tacos, burritos, and enchiladas.
30 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free
Easy Zucchini Lasagna Recipe
Molly’s garden is always overrun with zucchini at the end of the growing season, so it’s a safe bet that she’s making the one-pan zucchini lasagna for weeknight meals that her whole family loves. It comes together quickly with seasoned ground beef, veggies, spinach, cottage cheese, mozzarella, and Parmesan.
32 grams of protein per serving
Egg Free | Gluten Free | Grain Free | Nut Free
Taco Stuffed Peppers
Ana’s family loves this freshened up comfort classic, and she loves knowing that her kids are getting all the nutrients they need in personal stuffed peppers that are so fun to serve. She uses a quick homemade taco seasoning to flavor the ground beef and all the veggies for a southwest twist on traditional stuffed bell peppers.
38 grams of protein per serving
Egg Free | Gluten Free | Grain Free | Nut Free | Whole30
Greek Chicken Meatball Bowls With Tzatziki
The true winner of these Mediterranean-style bowls is the delicious make-ahead Greek chicken meatballs. Ana serves them atop a bed of fresh greens, quick marinated veggies, cooked rice, and herby tzatziki sauce for filling and nutritious dinner bowls for her family.
32 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Paleo
Healthy Chicken Parmesan
Jess lightened up this take on an Italian-inspired classic while keeping loads of flavor and making this a 30-minute meal that her husband and girls devour on busy weeknights. Requiring just 30 minutes, it’s an easy one she can have ready to go before soccer practice.
42 grams of protein per serving
Egg Free | Gluten Free | Grain Free | Nut Free
Stir Fry Noodles with Chicken and Veggies
Molly loves to try new dinners for her family and her kids happily eat up these stir-fry noodles any time they’re served. Filled with tender chicken pieces and a variety of veggies (such as snap peas, bell peppers, and carrots) this 30-minute high-protein dinner has a simple sesame-soy sauce and is a quick stand-in for takeout noodles.
39 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free
Slow Cooker Beef Stew with Root Vegetables
Jessie enjoys the variety of root veggies, including potatoes, parsnips, and carrots, in this hearty and wholesome beef stew that comes together easily in the crockpot. Lean and tender hunks of beef are so flavorful and provide nourishing protein in this simple stew that hits the spot on a crisp, cool day.
38 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Slow Cooker Cheeseburger Soup with Bacon
If cheeseburgers are a favorite, then this cheeseburger soup will not disappoint. It’s a slow cooker recipe that’s fast and simple to make, comforting, protein- and veggie-filled, and budget friendly, too. I chose this recipe for my daughter’s birthday party last fall and my relatives still talk about how satisfying the spread was that day.
36 grams of protein per serving
Egg Free | Gluten Free | Grain Free | Nut Free
Easy Sheet Pan Chicken Shawarma Bowls with Veggies
I go crazy for shawarma flavors and wanted to find an easy way to enjoy this street market favorite as a main dish. I created a simple sheet pan method that combines chicken that’s marinated in warm spices (including cumin, turmeric, coriander, paprika, and olive oil) with cauliflower rice and other roasted veggies. I drizzle servings with a cilantro-lime dressing that makes every bite pop.
33 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Slow Cooker Thai Peanut Chicken
This veggie- and protein-packed dish is a classic comfort that’s so easy to make in the slow cooker. Tender chicken, vegetables and spinach, and a homemade peanut sauce (made with coconut aminos, peanut butter, lime, and coconut milk) cook low and slow. Jess serves it over cooked rice or noodles for a Thai-inspired dinner that reminds her of her college days.
31 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo
Sheet Pan Greek Chicken and Veggies with Tzatziki Sauce
Sheet pan dinners that combine a protein (like chicken thighs) and uniform-cut veggies (like Brussels sprouts, artichoke hearts, and bell peppers) are an easy and satisfying way to get high-protein meals that also provide other important nutrients, including fiber, vitamins, minerals, and antioxidants. I top the servings with dollops of creamy Tzatziki sauce just before serving.
33 grams of protein per serving
Egg Free | Gluten Free | Grain Free | Nut Free
Noodle-Free Chicken Pad Thai
Loaded with veggies and full of flavor, this one-skillet pad Thai-inspired recipe makes for a healthy, easy, and delicious weeknight meal. Strands of broccoli slaw, cabbage, and carrots stand in for noodles making this recipe a satisfying meal I look forward to. Personally, I never miss the noodles.
30 grams of protein per serving
Dairy Free | Gluten Free | Grain Free | Paleo | Whole30
Sheet Pan Mediterranean Chicken and Veggies
Ana says one of the merits of a one pan meal is the easy clean up, especially when the ingredients combine and cook on one sheet pan without dirtying extra bowls, pots, and saucepans. For a variety of textures, she serves the warm Mediterranean-seasoned chicken and veggies over crisp cool lettuce greens with her favorite sheep’s milk feta cheese and briny olives on the side.
35 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Whole30
Slow Cooker Beef and Bean Chili
Jessie has made this beef and bean chili more than any other chili on this site. She returns to it often because the bright and warming flavors are exactly what she wants in a chili, and it’s easy to serve at football parties and for cozy dinners right out of the slow cooker. It’s made with canned tomatoes, ground beef, kidney beans, pinto beans, and black beans, plus two secret flavor-boosting spices.
38 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free
One-Pan Pork Loin with Brussels and Apples
Molly can’t say no to a maple-mustard sauce, which is exactly what she gets in this sheet pan dinner. Lean pork loin gets coated with the easy maple-Dijon sauce and bakes together with fruit and veggies (diced apple, Brussels, and red onion) for a complete high-protein meal that’s full of complementary flavors.
36 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Paleo | Whole30
Sheet Pan Baked Salmon with Vegetables
When I’m short on time and dinner ideas, this sheet pan salmon checks the boxes for being fast, balanced, and delicious. I make it with omega-3- and protein-packed salmon, sweet potatoes, green beans, and onions for a low-carb, nourishing dinner that I can serve in under an hour.
31 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Grain Free | Paleo | Whole30
Grilled Korean BBQ Chicken
Jessie was inspired by the saucy sweet and savory chicken she was served at a local Korean BBQ restaurant in her town. And that’s how her mission to create these delicious high-protein grilled skewers started. She suggests serving them over cooked rice or quinoa and with a variety of grilled or roasted veggie sides.
38 grams of protein per serving
Dairy Free | Egg Free | Gluten Free | Nut Free
Frequently Asked Questions
Breakfast can be the hardest meal to get in some protein. But foods like breakfast meats, eggs, Greek yogurt, protein powder, and oats help increase the protein in breakfast recipes. These high-protein breakfast ideas rely on those ingredients to supply between 15 and 25 grams of protein per serving.
When tackling a goal of getting 100 grams of protein per day, start by planning 3 daily meals that provide about 30 grams of protein each. That means aiming to get 30 grams of protein at breakfast, 30 grams of protein at lunch, and 30 grams of protein at dinner. Then, supplement those with at least one daily snack that provides about 10 grams of protein. This could be ½ cup of Greek yogurt or cottage cheese, a protein bar, or other snack recipes boosted with protein.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
