20 Easy High Protein Dinners for Two

1. Garlic Butter Chicken Breasts with Green Beans

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2

Ingredients

• 2 boneless skinless chicken breasts
• 2 tablespoons butter
• 3 garlic cloves, minced
• 2 cups fresh green beans, trimmed
• 1 teaspoon Italian seasoning
• ½ teaspoon paprika
• Salt and black pepper to taste
• 1 tablespoon chopped parsley

Instructions

1. Season the chicken with paprika, Italian seasoning, salt, and pepper.
2. Melt the butter in a large skillet over medium heat.
3. Cook the chicken for 6–7 minutes per side until fully cooked.
4. Add the garlic and cook for 30 seconds.
5. Add the green beans and sauté for 5–6 minutes until tender-crisp.
6. Spoon the garlic butter over the chicken and garnish with parsley before serving.

Nutrition Information (Per Serving)

• Calories: 428
• Protein: 47g
• Carbohydrates: 8g
• Fat: 22g
• Fiber: 3g

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2. Creamy Tuscan Salmon

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2

Ingredients

• 2 salmon fillets (6 ounces each)
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• ½ cup light heavy cream
• ¼ cup grated Parmesan cheese
• 1 cup baby spinach
• ½ cup cherry tomatoes, halved
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions

1. Heat olive oil in a skillet over medium heat.
2. Cook the salmon for 4–5 minutes per side, then remove from the skillet.
3. Sauté the garlic for 30 seconds.
4. Stir in the cream, Parmesan, and Italian seasoning.
5. Add the spinach and tomatoes and cook until wilted.
6. Return the salmon to the skillet and simmer for 2 minutes before serving.

Nutrition Information (Per Serving)

• Calories: 512
• Protein: 42g
• Carbohydrates: 7g
• Fat: 34g
• Fiber: 2g

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3. Steak and Roasted Broccoli Skillet

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 2

Ingredients

• 12 ounces sirloin steak, sliced
• 2 cups broccoli florets
• 1 tablespoon olive oil
• 1 tablespoon butter
• 2 garlic cloves, minced
• 1 teaspoon garlic powder
• Salt and black pepper to taste

Instructions

1. Heat olive oil in a skillet over medium-high heat.
2. Cook the steak for 3–4 minutes until browned.
3. Remove the steak and set aside.
4. Add butter, garlic, and broccoli to the skillet.
5. Cook until the broccoli is tender.
6. Return the steak to the skillet and toss together before serving.

Nutrition Information (Per Serving)

• Calories: 446
• Protein: 41g
• Carbohydrates: 9g
• Fat: 27g
• Fiber: 4g

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4. Lemon Herb Shrimp with Asparagus

Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 2

Ingredients

• 1 pound large shrimp, peeled and deveined
• 1 bunch asparagus, trimmed
• 2 tablespoons butter
• 2 garlic cloves, minced
• Juice of 1 lemon
• 1 teaspoon parsley
• Salt and pepper to taste

Instructions

1. Melt the butter in a skillet over medium heat.
2. Cook the asparagus for 4 minutes.
3. Add the garlic and shrimp.
4. Cook for 2–3 minutes per side until the shrimp turn pink.
5. Stir in the lemon juice and parsley.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 318
• Protein: 39g
• Carbohydrates: 8g
• Fat: 13g
• Fiber: 3g

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5. BBQ Turkey Meatballs with Zucchini

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 2

Ingredients

• 1 pound lean ground turkey
• 1 egg
• ¼ cup almond flour
• 2 tablespoons sugar-free BBQ sauce
• 1 teaspoon garlic powder
• 2 zucchini, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Mix turkey, egg, almond flour, BBQ sauce, garlic powder, salt, and pepper.
2. Form into meatballs.
3. Bake at 400°F for 18–20 minutes.
4. Meanwhile, sauté the zucchini in olive oil until tender.
5. Serve the meatballs alongside the zucchini.

Nutrition Information (Per Serving)

• Calories: 451
• Protein: 44g
• Carbohydrates: 10g
• Fat: 26g
• Fiber: 3g

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6. Cajun Chicken and Bell Pepper Skillet

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 2

Ingredients

• 2 boneless skinless chicken breasts, sliced
• 2 bell peppers, sliced
• 1 small onion, sliced
• 1 tablespoon olive oil
• 2 teaspoons Cajun seasoning
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Heat olive oil in a skillet over medium-high heat.
2. Season the chicken with Cajun seasoning and garlic powder.
3. Cook the chicken for 6–7 minutes.
4. Add the onion and bell peppers.
5. Continue cooking until the vegetables are tender.
6. Serve hot.

Nutrition Information (Per Serving)

• Calories: 386
• Protein: 45g
• Carbohydrates: 11g
• Fat: 17g
• Fiber: 3g

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7. Pesto Chicken with Roasted Cherry Tomatoes

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2

Ingredients

• 2 boneless skinless chicken breasts
• 3 tablespoons basil pesto
• 1 cup cherry tomatoes
• 1 tablespoon olive oil
• 2 tablespoons grated Parmesan cheese
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Place the chicken in a baking dish and spread pesto over each breast.
3. Arrange the cherry tomatoes around the chicken.
4. Drizzle with olive oil and sprinkle with Parmesan.
5. Bake for 20 minutes or until the chicken reaches 165°F.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 438
• Protein: 46g
• Carbohydrates: 7g
• Fat: 24g
• Fiber: 2g

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8. Garlic Butter Pork Chops with Brussels Sprouts

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2

Ingredients

• 2 boneless pork chops
• 2 cups Brussels sprouts, halved
• 2 tablespoons butter
• 3 garlic cloves, minced
• 1 teaspoon Italian seasoning
• ½ teaspoon smoked paprika
• Salt and black pepper to taste

Instructions

1. Season the pork chops with Italian seasoning, paprika, salt, and pepper.
2. Melt 1 tablespoon butter in a 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. Add the remaining butter, garlic, and Brussels sprouts to the skillet.
6. Cook for 6–8 minutes until the sprouts are tender.
7. Serve the pork chops with the garlic butter Brussels sprouts.

Nutrition Information (Per Serving)

• Calories: 442
• Protein: 41g
• Carbohydrates: 10g
• Fat: 26g
• Fiber: 4g

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9. Greek Turkey Stuffed Peppers

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 2

Ingredients

• 2 large bell peppers, halved and seeded
• 12 ounces lean ground turkey
• ½ cup cooked quinoa
• ¼ cup crumbled feta cheese
• ¼ cup diced tomatoes
• 2 tablespoons chopped spinach
• 1 teaspoon oregano
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375°F.
2. Cook the ground turkey in a skillet until browned.
3. Stir in quinoa, tomatoes, spinach, oregano, garlic powder, salt, and pepper.
4. Fill the pepper halves with the turkey mixture.
5. Top with feta cheese.
6. Bake for 25–30 minutes until the peppers are tender.
7. Serve warm.

Nutrition Information (Per Serving)

• Calories: 426
• Protein: 39g
• Carbohydrates: 19g
• Fat: 20g
• Fiber: 5g

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10. Honey Garlic Salmon with Broccoli

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 2

Ingredients

• 2 salmon fillets (6 ounces each)
• 2 cups broccoli florets
• 1 tablespoon honey
• 2 garlic cloves, minced
• 1 tablespoon soy sauce
• 1 tablespoon olive oil
• 1 teaspoon sesame seeds
• Salt and black pepper to taste

Instructions

1. Whisk together honey, garlic, soy sauce, and olive oil.
2. Brush the mixture over the salmon.
3. Arrange the salmon and broccoli on a baking sheet.
4. Bake at 400°F for 15–18 minutes.
5. Sprinkle with sesame seeds before serving.

Nutrition Information (Per Serving)

• Calories: 476
• Protein: 41g
• Carbohydrates: 13g
• Fat: 28g
• Fiber: 4g

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11. Buffalo Chicken Lettuce Wraps

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2

Ingredients

• 2 cups cooked shredded chicken
• ¼ cup buffalo sauce
• 1 tablespoon butter
• 8 large romaine or butter lettuce leaves
• ¼ cup shredded carrots
• ¼ cup diced celery
• 2 tablespoons 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. Fill the lettuce leaves with the chicken mixture.
5. Top with carrots, celery, and blue cheese.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 382
• Protein: 42g
• Carbohydrates: 8g
• Fat: 19g
• Fiber: 2g

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12. Garlic Parmesan Cod

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 2

Ingredients

• 2 cod fillets
• 2 tablespoons mayonnaise
• ¼ cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• 1 tablespoon chopped parsley
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Spread mayonnaise over the cod fillets.
3. Mix Parmesan, garlic powder, and Italian seasoning.
4. Sprinkle the Parmesan mixture 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: 348
• Protein: 39g
• Carbohydrates: 3g
• Fat: 19g
• Fiber: 0g

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13. Beef and Mushroom Stir-Fry

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2

Ingredients

• 12 ounces flank steak, thinly sliced
• 8 ounces mushrooms, sliced
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil
• ½ teaspoon black pepper

Instructions

1. Heat olive oil in a large skillet over high heat.
2. Cook the steak for 3–4 minutes.
3. Add the mushrooms and garlic.
4. Stir in soy sauce, sesame oil, and black pepper.
5. Cook for another 4–5 minutes until the mushrooms are tender.
6. Serve hot.

Nutrition Information (Per Serving)

• Calories: 398
• Protein: 40g
• Carbohydrates: 6g
• Fat: 24g
• Fiber: 1g

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14. Spinach Feta Turkey Burgers

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 2

Ingredients

• 1 pound lean ground turkey
• ¼ cup chopped spinach
• ¼ cup crumbled feta cheese
• 1 egg
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• Salt and pepper to taste

Instructions

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

Nutrition Information (Per Serving)

• Calories: 456
• Protein: 46g
• Carbohydrates: 5g
• Fat: 28g
• Fiber: 1g

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15. Cajun Shrimp and Zucchini Skillet

Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 2

Ingredients

• 1 pound large shrimp, peeled and deveined
• 2 medium zucchini, sliced
• 1 tablespoon olive oil
• 2 tablespoons butter
• 2 garlic cloves, minced
• 2 teaspoons Cajun seasoning
• Salt and black pepper to taste
• 1 tablespoon chopped parsley

Instructions

1. Heat olive oil and butter in a large skillet over medium-high heat.
2. Season the shrimp with Cajun seasoning, salt, and pepper.
3. Cook the zucchini for 4–5 minutes until slightly tender.
4. Add the garlic and shrimp.
5. Cook for 2–3 minutes per side until the shrimp turn pink.
6. Sprinkle with parsley and serve immediately.

Nutrition Information (Per Serving)

• Calories: 356
• Protein: 40g
• Carbohydrates: 8g
• Fat: 18g
• Fiber: 2g

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16. Garlic Herb Chicken Thighs with Mushrooms

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2

Ingredients

• 4 boneless skinless chicken thighs
• 8 ounces mushrooms, sliced
• 2 tablespoons butter
• 3 garlic cloves, minced
• 1 teaspoon Italian seasoning
• ½ teaspoon thyme
• Salt and black pepper to taste
• 1 tablespoon chopped parsley

Instructions

1. Season the chicken thighs with Italian seasoning, thyme, salt, and pepper.
2. Melt butter in a skillet over medium heat.
3. Cook the chicken for 6–7 minutes per side until golden and fully cooked.
4. Remove the chicken and set aside.
5. Add the mushrooms and garlic to the skillet and cook for 5 minutes.
6. Return the chicken to the skillet for 2 minutes.
7. Garnish with parsley before serving.

Nutrition Information (Per Serving)

• Calories: 482
• Protein: 42g
• Carbohydrates: 6g
• Fat: 32g
• Fiber: 1g

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17. Grilled Steak with Garlic Green Beans

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2

Ingredients

• 12 ounces sirloin steak
• 2 cups green beans, trimmed
• 1 tablespoon olive oil
• 2 tablespoons butter
• 2 garlic cloves, minced
• 1 teaspoon black pepper
• Salt to taste

Instructions

1. Season the steak with salt and pepper.
2. Grill or pan-sear for 4–5 minutes per side.
3. Let the steak rest for 5 minutes before slicing.
4. Meanwhile, sauté the green beans in butter with garlic until tender-crisp.
5. Serve the sliced steak alongside the green beans.

Nutrition Information (Per Serving)

• Calories: 448
• Protein: 43g
• Carbohydrates: 8g
• Fat: 27g
• Fiber: 3g

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18. Baked Parmesan Crusted Tilapia

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 2

Ingredients

• 2 tilapia fillets
• ¼ cup grated Parmesan cheese
• 1 tablespoon mayonnaise
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Spread mayonnaise evenly over the tilapia.
3. Combine Parmesan, paprika, garlic powder, and Italian seasoning.
4. Sprinkle the mixture over the fish.
5. Bake for 15–18 minutes until the fish flakes easily.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 332
• Protein: 38g
• Carbohydrates: 3g
• Fat: 17g
• Fiber: 0g

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19. Chicken Fajita Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2

Ingredients

• 2 boneless skinless chicken breasts, sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 small onion, sliced
• 1 tablespoon olive oil
• 2 teaspoons fajita seasoning
• Juice of ½ lime
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium-high heat.
2. Season the chicken with fajita seasoning.
3. Cook the chicken for 6–7 minutes.
4. Add the peppers and onion.
5. Cook until the vegetables are tender.
6. Stir in lime juice and serve hot.

Nutrition Information (Per Serving)

• Calories: 392
• Protein: 45g
• Carbohydrates: 10g
• Fat: 18g
• Fiber: 3g

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20. Mediterranean Turkey Meatballs

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 2

Ingredients

• 1 pound lean ground turkey
• 1 egg
• ¼ cup almond flour
• ¼ 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 all ingredients in a large bowl until well mixed.
3. Form into 12 meatballs and place them on a lined baking sheet.
4. Bake for 18–20 minutes until the meatballs reach 165°F internally.
5. Rest for 2–3 minutes before serving.

Nutrition Information (Per Serving)

• Calories: 462
• Protein: 45g
• Carbohydrates: 6g
• Fat: 28g
• Fiber: 2g

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