7 Easy 30-Minute High Protein Dinner Ideas
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1️⃣ Garlic Butter Chicken with Broccoli
• 5 oz chicken breast
• Garlic + butter
• Steamed broccoli
⏱ Ready in 25 minutes
💪 35–40g protein
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2️⃣ Ground Turkey Stir Fry
Cook ground turkey with:
• Bell peppers
• Onion
• Soy sauce
• Garlic
Serve with rice or cauliflower rice.
⏱ 20 minutes
💪 30g protein
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3️⃣ Salmon & Quinoa Bowl
• Baked salmon
• Cooked quinoa
• Spinach
• Lemon dressing
⏱ 30 minutes
💪 35g protein
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4️⃣ Air Fryer Chicken Tacos
• Air fryer chicken strips
• Whole wheat tortillas
• Greek yogurt sauce
• Fresh salsa
⏱ 20 minutes
💪 30g protein
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5️⃣ Shrimp & Vegetable Skillet
• Shrimp
• Zucchini
• Bell peppers
• Olive oil
⏱ 15–20 minutes
💪 30g protein
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6️⃣ High Protein Pasta Bowl
• Whole wheat pasta
• Lean ground beef
• Tomato sauce
• Parmesan
⏱ 30 minutes
💪 35g protein
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7️⃣ Egg & Veggie Protein Bowl
• 3 eggs
• Spinach
• Roasted potatoes
• Avocado
⏱ 20 minutes
💪 25–30g protein
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Quick Grocery List
Protein:
• Chicken breast
• Ground turkey
• Salmon
• Shrimp
• Eggs
• Lean beef
Carbs:
• Rice
• Quinoa
• Whole wheat pasta
• Potatoes
Vegetables:
• Broccoli
• Spinach
• Zucchini
• Bell peppers
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Tips for Faster Cooking
• Pre-cut vegetables
• Use air fryer for quick protein
• Cook protein in bulk
• Keep simple seasonings ready
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Sample Balanced High Protein Dinner
Example plate:
• 5 oz chicken
• 1 cup vegetables
• ½–1 cup carbs
Approx:
• 450–550 calories
• 35–40g protein
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FAQs
What is a good high protein dinner for weight loss?
Lean protein + vegetables + moderate carbs.
Can I eat high protein every night?
Yes, as long as calories are balanced.
Are these meals good for meal prep?
Absolutely — most can be stored for 3–4 days.
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Final Thoughts
Healthy eating doesn’t need to be complicated or time-consuming. These 30 minute high protein dinners make it easy to stay consistent, even on busy weeknights.
Consistency beats perfection.