These are 25 dinners that can net you about 40 grams of protein per serving, and don’t take hours to make.
I’ll give portion recommendations to cross the 40 gram mark, plus some alternatives if you want a smaller dinner.
Every dinner below lands at 40 grams of protein or more per serving at the portions given. The table is sorted from the most protein to the least; tap a name to jump to it.
| Dinner | Protein per serving | Main protein |
|---|---|---|
| Shrimp Stir Fry | about 70 g | Shrimp |
| Baked Cod Dinner | about 65 g | Cod |
| Air-Fryer Chicken Parmesan | about 65 g | Chicken |
| Steak Salad | about 65 g | Beef |
| Soy-Honey Salmon Bowl with Edamame | about 60 g | Salmon |
| Flank Steak and Broccoli Stir Fry | about 60 g | Beef |
| Chicken Fajita Sheet Pan | about 60 g | Chicken |
| Pork Tenderloin Dinner | about 60 g | Pork |
| Teriyaki Chicken Bowl | about 60 g | Chicken |
| Chicken Shawarma Bowls | about 60 g | Chicken |
| Chicken Chickpea Curry | about 60 g | Chicken |
| Greek Chicken Thigh Plate | about 55 g | Chicken |
| Turkey Taco Skillet | about 55 g | Turkey |
| Tuna Burger Patties | about 55 g | Tuna |
| Chicken Salad Pitas | about 55 g | Chicken |
| Chicken Quesadillas | about 55 g | Chicken |
| Steak and Eggs | about 52 g | Beef |
| Lasagna Bowl | about 50 g | Turkey |
| Sausage Pasta Marinara | about 45 g | Chicken sausage |
| Beef Chili | about 45 g | Beef |
| Chicken Fried Rice | about 45 g | Chicken |
| Garlic Butter Shrimp | about 45 g | Shrimp |
| Seared Scallops with Edamame Purée | about 45 g | Scallops |
| Blackened Fish Tacos | about 45 g | White fish |
| Turkey Meatballs | about 42 g | Turkey |
Greek Chicken Thigh Plate (~55g protein)
Chicken thighs are forgiving since they stay juicy even if slightly overcooked. To hit 40g, aim for about 7-8 oz cooked chicken thighs (boneless, skinless). The Greek salad adds crunch and salt, and a little pita rounds out the meal. For more protein, add a side of tzatziki made with Greek yogurt.
Soy-Honey Salmon Bowl with Edamame (~60g protein)
The soy-honey salmon bowl is a good choice when dinner should taste like takeout but work as a recovery meal. Usually, a 7-8 ounce portion of cooked salmon has about 40g of protein and a side of edamame adds some additional protein. To keep the sauce simple, use soy sauce, rice vinegar, a little honey, and ginger. If you don’t want rice, swap it for microwavable quinoa.
Turkey Taco Skillet (~55g protein)
This is a weeknight dinner you can repeatmade in one pan, with leftovers. Make it more filling by using 93% lean ground turkey and adding a full can of black beans (rinse them first). For 40g + protein, you can help yourself to a big scoop (around 6-8 oz cooked turkey mix) and add some shredded cheese. Serve it in tortillas, over some rice, or in a bowl.
Shrimp Stir Fry (~70g protein)
Shrimp cook in a few minutes. For 40g, plan on 10-12 oz cooked shrimp (they shrink a little). Use frozen stir fry veg to save your cutting board some time. A sauce of garlic, soy sauce and a squeeze of lime is enough here.
Flank Steak and Broccoli Stir Fry (~60g protein)
Beef and broccoli is a classic dish. It is salty and savory, and it reheats well. When choosing your beef, go with lean flank steak or sirloin for a more tender cut. Cooked beef is typically served in large portions (around 7-8oz) which generally means you will get over 40g of protein. To save dishes, mix the sauce in the same measuring cup you used for the soy sauce.
Chicken Fajita Sheet Pan (~60g protein)
Sheet-pan fajitas are repeatable and hard to mess up. Cook chicken breast and roast it with some peppers and onions until it is all caramelized. For over 40 grams of protein, you’re going to want to serve around 7 to 8 ounces of cooked chicken. You can also add a couple of tortillas or some rice to make it more filling. Use Greek yogurt in place of sour cream for some extra protein.
Pork Tenderloin Dinner (~60g protein)
Pork tenderloin is simple to prepare and cook, and it looks like more effort than it is. A 5 to 6 ounce portion contains about 40 grams of protein, Season it with plenty of garlic, pepper, and paprika and let it rest.
Sweet potatoes provide carbs for energy, need little prep, and pack well.
Baked Cod Dinner (~65g protein)
Cod is mild, so most of the flavor comes from the toppings and sides. Use a big fillet (8 to 10 oz cooked) to comfortably push the protein up. Warm canned cannellini beans with garlic and olive oil make a quick side. If you don’t want cod, haddock works here too.
Air-Fryer Chicken Parmesan (~65g protein)
Chicken parm can be a full dinner without deep frying. Bake or air-fry breaded chicken breast, then top with marinara and mozzarella until bubbly. Try to get a decent cutlet portion (about 7-8 oz of cooked chicken) to hit 40g. Pair it with a light portion of pasta on the side, and a big salad.
Tuna Burger Patties (~55g protein)
These use canned tuna in a different way. Take some canned tuna, some egg and breadcrumbs and season well. Then pan fry until golden. To get to 40g, use 2 cans of tuna per serving ( or 1 can and a Greek yogurt based sauce on the side). This is a change from chicken.
Chicken Salad Pitas (~55g protein)
This is a pantry and leftovers kind of meal. Mix Greek yogurt, mustard, and diced celery with shredded rotisserie chicken or leftover grilled chicken. For over 40g, pack in 6-7 oz of cooked chicken and use plenty of filling. If you don’t have pitas, you can eat it with crackers or put it on some toasted bread.
Sausage Pasta Marinara (~45g protein)
This is another pasta dinner that keeps you full. Lentil or chickpea pasta bumps protein up, and chicken sausage adds a savory, browned flavor. Two chicken sausage links and a 3 oz serving of high protein pasta clear 40g. The leftovers reheat well.
Teriyaki Chicken Bowl (~60g protein)
The sweet and salty teriyaki sauce suits picky eaters. For this recipe use chicken breast. For the sauce use soy sauce, minced garlic, minced ginger and some brown sugar or honey. You get to the target for most people with a 7 to 8 oz cooked portion. Pineapple is optional and adds a sweet, tart flavor.
Beef Chili (~45g protein)
Chili is the classic meal-prep dish. Use lean ground bison or beef plus beans. A generous bowl usually clears 40g. It tastes better the next day.
Lasagna Bowl (~50g protein)
This tastes like lasagna without making a whole casserole. Layer the cooked pasta with the marinara, some browned turkey, and cottage cheese, and heat it until hot. Cottage cheese adds protein and melts into the sauce. If you use a big scoop of turkey then you’re usually over 40g protein.
Steak Salad (~65g protein)
Salad can be dinner with enough protein. You can use sliced steak (sirloin is one option) and don’t worry about topping with something bold like blue cheese. A steak portion of about 7-8 oz cooked usually gets to 40g and chickpeas add extra texture.
Chicken Fried Rice (~45g protein)
Fried rice uses up leftovers. You can use pre-cooked chicken and 2-3 eggs for protein, and add more chicken or some edamame for more. It is quick to make.
Garlic Butter Shrimp (~45g protein)
This one looks a little fancy, but it’s just shrimp, butter, and garlic. To get to 40g, you should be aiming for a large shrimp portion. Since shrimp is a lean protein, you are going to need a lot more volume than you may think. As for the asparagus, roast it for a bit until the tips get a little bit crispy. It takes about 15 minutes.
Turkey Meatballs (~42g protein)
Meatballs are reliable, freezer-friendly, and everyone knows what to do with them. Make sure to use lean ground turkey for the meatballs and add an egg and some breadcrumbs to keep them tender. A generous serving (5-6 meatballs depending on size) can get you to 40g. Polenta means you won’t have to boil pasta water.
Chicken Shawarma Bowls (~60g protein)
This bowl has warm spices, crunchy vegetables, and a cool yogurt sauce.
You can add either chicken thighs or chicken breasts, season with some cumin, paprika, garlic, and a little bit of cinnamon if you’re into that. If you want to hit 40 grams, focus the bowl around a good amount of chicken (about 7-8 oz cooked).
Seared Scallops with Edamame Purée (~45g protein)
Scallops feel like a restaurant dish but cook quickly at home. Instead of a classic pea purée, try an edamame purée: Edamame has about 17g of protein per serving, so blending a cup of cooked edamame with a little olive oil, garlic, and lemon will provide a side that’ll give you a good protein boost. Add a good 7 oz serving of scallops, and that’ll clear 40g protein. If scallops are expensive by you, keep this recipe for the weekend.
Blackened Fish Tacos (~45g protein)
The way to hit 40g of protein in fish tacos is to eat more fish. For this recipe, use tilapia (or another white fish) and make sure to cook extra so every plate gets a good amount of fish spread across 3 tacos.
Use a quick slaw made with cabbage, lime, and salt. To keep the protein up a little more without changing the taste, use Greek yogurt and hot sauce mixed together as a quick crema.
Chicken Quesadillas (~55g protein)
These use crisp tortillas with chicken, black beans, and cheese. If you do push 40g of protein, then you might want to make two smaller tortillas instead of one big one. Serve this with some salsa and a side of lettuce.
Steak and Eggs (~52g protein)
Steak and eggs is fast and high in protein. A reasonable portion of steak and two eggs is already 40 grams of protein. Add a few mushrooms or some spinach if you like. It takes about 10 minutes.
Chicken Chickpea Curry (~60g protein)
Curry is one of my favorites. It works as a make-ahead dish for a few days of meals. You can use either chicken breast or chicken thighs, add some chickpeas, and stir in spinach at the end so it doesn’t overcook.
A large portion with a lot of chicken will generally get you about 40g of protein and the chickpeas add more protein. It is flexible, and the leftovers keep well.
Tools Behind These Meals
Three tools that help these dinners land at 40 grams of protein.
- BYSNOW Deli Containers with Lids. The soy-honey salmon bowl and turkey taco skillet split into these for lunches that still hit the protein target.
- MUNBYN Digital Food Scale. Each dinner here is built on a protein amount, and weighing the chicken or steak is how you know you hit it.
- Greater Goods Cast Iron Skillet. Flank steak and the Greek chicken thighs get a better crust in cast iron than in nonstick.
To reach 40 grams, these plates rely on USDA FoodData Central numbers for cooked chicken breast, shrimp and salmon, and the approach is explained in how we calculate nutrition.
