20 Easy High Protein Dinners for Busy Weeknights

1. Garlic Butter Chicken and Broccoli Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 2 pounds boneless skinless chicken breasts, cubed
• 3 cups broccoli florets
• 2 tablespoons butter
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• Salt and black pepper to taste
• 2 tablespoons chopped parsley

Instructions

1. Heat olive oil and butter in a large skillet over medium-high heat.
2. Cook the chicken until browned and cooked through.
3. Add the garlic and broccoli.
4. Season with Italian seasoning, salt, and pepper.
5. Cook for 5–7 minutes until the broccoli is tender-crisp.
6. Garnish with parsley before serving.

Nutrition Information (Per Serving)

• Calories: 402
• Protein: 44g
• Carbohydrates: 8g
• Fat: 20g
• Fiber: 3g

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2. Cajun Shrimp and Rice Bowls

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

• 1½ pounds large shrimp, peeled and deveined
• 2 cups cooked brown rice
• 1 red bell pepper, sliced
• 1 tablespoon olive oil
• 2 teaspoons Cajun seasoning
• 2 garlic cloves, minced
• Juice of ½ lemon
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a skillet over medium-high heat.
2. Season the shrimp with Cajun seasoning.
3. Cook the shrimp for 2–3 minutes per side.
4. Add the garlic and bell pepper and cook for another 3 minutes.
5. Divide the rice among bowls and top with the shrimp mixture.
6. Finish with lemon juice and parsley.

Nutrition Information (Per Serving)

• Calories: 418
• Protein: 36g
• Carbohydrates: 28g
• Fat: 15g
• Fiber: 2g

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3. Ground Turkey Taco Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 2 pounds lean ground turkey
• 1 can black beans, drained
• 1 cup corn kernels
• 1 cup salsa
• 1 tablespoon taco seasoning
• 1 teaspoon cumin
• 1 cup shredded cheddar cheese
• Fresh cilantro for garnish

Instructions

1. Brown the ground turkey in a large skillet.
2. Stir in taco seasoning and cumin.
3. Add black beans, corn, and salsa.
4. Simmer for 5 minutes.
5. Sprinkle with cheddar cheese and cover until melted.
6. Garnish with cilantro before serving.

Nutrition Information (Per Serving)

• Calories: 446
• Protein: 42g
• Carbohydrates: 19g
• Fat: 23g
• Fiber: 5g

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4. Honey Garlic Salmon

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 4

Ingredients

• 4 salmon fillets
• 2 tablespoons honey
• 2 tablespoons low-sodium soy sauce
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• 2 cups asparagus
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Whisk together honey, soy sauce, garlic, and olive oil.
3. Arrange the salmon and asparagus on a baking sheet.
4. Brush the glaze over the salmon.
5. Bake for 15–18 minutes until the salmon flakes easily.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 436
• Protein: 39g
• Carbohydrates: 10g
• Fat: 25g
• Fiber: 2g

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5. Beef and Broccoli Stir-Fry

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

• 1½ pounds flank steak, thinly sliced
• 4 cups broccoli florets
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon grated ginger
• 1 teaspoon sesame oil

Instructions

1. Heat olive oil in a large skillet over high heat.
2. Cook the steak until browned.
3. Add garlic, ginger, and broccoli.
4. Stir in soy sauce and sesame oil.
5. Cook until the broccoli is tender-crisp.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 412
• Protein: 40g
• Carbohydrates: 8g
• Fat: 24g
• Fiber: 3g

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6. Creamy Tuscan Chicken

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 4 boneless skinless chicken breasts
• 2 tablespoons butter
• 3 garlic cloves, minced
• 1 cup baby spinach
• 1 cup cherry tomatoes
• ½ cup light heavy cream
• ½ cup grated Parmesan cheese
• 1 teaspoon Italian seasoning

Instructions

1. Cook the chicken in butter until golden and fully cooked.
2. Remove the chicken and set aside.
3. Sauté the garlic.
4. Add the cream, Parmesan, and Italian seasoning.
5. Stir in the spinach and tomatoes.
6. Return the chicken to the skillet and simmer for 2 minutes before serving.

Nutrition Information (Per Serving)

• Calories: 452
• Protein: 46g
• Carbohydrates: 7g
• Fat: 26g
• Fiber: 2g

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7. Sheet Pan Sausage and Vegetables

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4

Ingredients

• 1½ pounds turkey sausage, sliced
• 2 zucchini, sliced
• 2 bell peppers, sliced
• 1 red onion, sliced
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• 1 teaspoon garlic powder
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 425°F.
2. Toss the sausage and vegetables with olive oil and seasonings.
3. Spread everything onto a sheet pan.
4. Bake for 25 minutes, stirring once halfway through.
5. Serve hot.

Nutrition Information (Per Serving)

• Calories: 404
• Protein: 33g
• Carbohydrates: 11g
• Fat: 24g
• Fiber: 3g

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8. Garlic Butter Pork Chops with Green Beans

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 4 boneless pork chops
• 3 cups fresh green beans, trimmed
• 2 tablespoons butter
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• Salt and black pepper to taste

Instructions

1. Season the pork chops with Italian seasoning, salt, and pepper.
2. Heat olive oil in a large skillet over medium-high heat.
3. Cook the pork chops for 5–6 minutes per side until they reach 145°F internally.
4. Remove the pork chops and set aside.
5. Melt the butter in the skillet and cook the garlic for 30 seconds.
6. Add the green beans and sauté for 5–6 minutes.
7. Serve the pork chops with the garlic butter green beans.

Nutrition Information (Per Serving)

• Calories: 428
• Protein: 40g
• Carbohydrates: 8g
• Fat: 25g
• Fiber: 3g

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9. Ground Chicken Teriyaki Stir-Fry

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

• 2 pounds ground chicken
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• ¼ cup low-sodium teriyaki sauce
• 1 tablespoon sesame oil
• 2 garlic cloves, minced
• 1 teaspoon grated ginger

Instructions

1. Heat sesame oil in a large skillet.
2. Cook the ground chicken until browned.
3. Add the garlic and ginger.
4. Stir in broccoli, bell pepper, and snap peas.
5. Pour in the teriyaki sauce and cook for 5 minutes.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 394
• Protein: 41g
• Carbohydrates: 12g
• Fat: 20g
• Fiber: 3g

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10. Greek Chicken Bowls

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4

Ingredients

• 2 pounds boneless skinless chicken breasts, cubed
• 2 cups cooked quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ cup crumbled feta cheese
• ¼ cup chopped parsley
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon oregano

Instructions

1. Season the chicken with oregano and cook in olive oil until browned.
2. Divide the quinoa among serving bowls.
3. Top with chicken, cucumber, tomatoes, feta, and parsley.
4. Drizzle with fresh lemon juice before serving.

Nutrition Information (Per Serving)

• Calories: 448
• Protein: 44g
• Carbohydrates: 22g
• Fat: 20g
• Fiber: 4g

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11. One-Pan Cajun Chicken and Vegetables

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4

Ingredients

• 2 pounds boneless skinless chicken breasts, cubed
• 2 zucchini, sliced
• 2 bell peppers, sliced
• 1 red onion, sliced
• 2 tablespoons olive oil
• 2 teaspoons Cajun seasoning
• 1 teaspoon garlic powder
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 425°F.
2. Toss the chicken and vegetables with olive oil and seasonings.
3. Spread evenly on a sheet pan.
4. Bake for 25 minutes, stirring once halfway through.
5. Serve hot.

Nutrition Information (Per Serving)

• Calories: 396
• Protein: 45g
• Carbohydrates: 10g
• Fat: 18g
• Fiber: 3g

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12. Shrimp and Zucchini Skillet

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

• 1½ pounds large shrimp, peeled and deveined
• 2 zucchini, sliced
• 2 tablespoons butter
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• Juice of 1 lemon
• 1 teaspoon parsley
• Salt and black pepper to taste

Instructions

1. Heat olive oil and butter in a large skillet.
2. Add the zucchini and cook for 4–5 minutes.
3. Stir in the garlic.
4. Add the shrimp and cook for 2–3 minutes per side.
5. Finish with lemon juice and parsley before serving.

Nutrition Information (Per Serving)

• Calories: 326
• Protein: 35g
• Carbohydrates: 8g
• Fat: 16g
• Fiber: 2g

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13. BBQ Turkey Meatball Skillet

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4

Ingredients

• 2 pounds lean ground turkey
• 1 egg
• ½ cup almond flour
• ½ cup sugar-free BBQ sauce
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 cups broccoli florets
• Salt and black pepper to taste

Instructions

1. Mix turkey, egg, almond flour, garlic powder, onion powder, salt, and pepper.
2. Shape into meatballs.
3. Brown the meatballs in a large skillet.
4. Add broccoli and BBQ sauce.
5. Cover and cook until the meatballs are fully cooked.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 448
• Protein: 42g
• Carbohydrates: 11g
• Fat: 24g
• Fiber: 3g

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14. Spinach Feta Turkey Burgers

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 2 pounds lean ground turkey
• 1 cup chopped spinach
• ½ cup crumbled feta cheese
• 1 egg
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• Salt and black pepper to taste

Instructions

1. Combine all ingredients in a large bowl.
2. Form into four burger patties.
3. Cook in a skillet over medium heat for 6–7 minutes per side.
4. Ensure the burgers reach 165°F internally.
5. Rest for 3 minutes before serving.

Nutrition Information (Per Serving)

• Calories: 432
• Protein: 44g
• Carbohydrates: 4g
• Fat: 26g
• Fiber: 1g

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15. Garlic Parmesan Cod

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 4

Ingredients

• 4 cod fillets
• 2 tablespoons mayonnaise
• ½ cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• Salt and black pepper to taste
• 1 tablespoon chopped parsley

Instructions

1. Preheat the oven to 400°F.
2. Spread mayonnaise over each cod fillet.
3. Mix Parmesan, garlic powder, Italian seasoning, salt, and pepper.
4. Sprinkle the mixture evenly over the fish.
5. Bake for 15–18 minutes until the fish flakes easily.
6. Garnish with parsley before serving.

Nutrition Information (Per Serving)

• Calories: 346
• Protein: 40g
• Carbohydrates: 3g
• Fat: 18g
• Fiber: 0g

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16. Chicken Fajita Rice Bowls

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 2 pounds boneless skinless chicken breasts, sliced
• 2 cups cooked brown rice
• 2 bell peppers, sliced
• 1 onion, sliced
• 2 tablespoons olive oil
• 2 teaspoons fajita seasoning
• Juice of 1 lime
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large skillet over medium-high heat.
2. Cook the chicken until browned.
3. Add the peppers, onion, and fajita seasoning.
4. Cook until the vegetables are tender.
5. Divide the rice among bowls and top with the chicken mixture.
6. Garnish with lime juice and cilantro before serving.

Nutrition Information (Per Serving)

• Calories: 438
• Protein: 45g
• Carbohydrates: 24g
• Fat: 18g
• Fiber: 3g

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17. Ground Beef and Mushroom Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 1½ pounds lean ground beef
• 8 ounces mushrooms, sliced
• 1 onion, diced
• 2 garlic cloves, minced
• 2 tablespoons olive oil
• 1 teaspoon Worcestershire sauce
• 1 teaspoon smoked paprika
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Brown the ground beef and drain excess fat if needed.
3. Add the onion, mushrooms, and garlic.
4. Stir in Worcestershire sauce and paprika.
5. Cook until the mushrooms are tender.
6. Garnish with parsley before serving.

Nutrition Information (Per Serving)

• Calories: 418
• Protein: 37g
• Carbohydrates: 7g
• Fat: 27g
• Fiber: 2g

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18. Pesto Chicken with Green Beans

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 4 boneless skinless chicken breasts
• 3 cups fresh green beans
• ¼ cup basil pesto
• 2 tablespoons olive oil
• 2 tablespoons grated Parmesan cheese
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Arrange the chicken and green beans on a baking sheet.
3. Brush the chicken with pesto and drizzle the vegetables with olive oil.
4. Sprinkle Parmesan over the chicken.
5. Bake for 20 minutes until the chicken reaches 165°F.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 426
• Protein: 46g
• Carbohydrates: 7g
• Fat: 22g
• Fiber: 3g

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19. Buffalo Chicken Lettuce Wraps

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

• 2 cups cooked shredded chicken
• ¼ cup buffalo sauce
• 1 tablespoon butter
• 8 romaine lettuce leaves
• ½ cup diced celery
• ½ cup shredded carrots
• ¼ cup crumbled blue cheese

Instructions

1. Melt the butter in a skillet over medium heat.
2. Add the shredded chicken and buffalo sauce.
3. Cook for 4–5 minutes until heated through.
4. Spoon the mixture into the lettuce leaves.
5. Top with celery, carrots, and blue cheese.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 374
• Protein: 40g
• Carbohydrates: 7g
• Fat: 20g
• Fiber: 2g

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20. Mediterranean Turkey Meatballs

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4

Ingredients

• 2 pounds lean ground turkey
• 1 egg
• ½ cup almond flour
• ½ cup crumbled feta cheese
• 2 tablespoons chopped parsley
• 1 teaspoon oregano
• 1 teaspoon garlic powder
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Combine the turkey, egg, almond flour, feta, parsley, oregano, garlic powder, salt, and pepper.
3. Form into meatballs and place them on a lined baking sheet.
4. Bake for 18–20 minutes until they reach an internal temperature of 165°F.
5. Let rest for 3 minutes before serving.

Nutrition Information (Per Serving)

• Calories: 452
• Protein: 45g
• Carbohydrates: 6g
• Fat: 27g
• Fiber: 2g