25 High-Protein Dinner Recipes for Weight Loss & Muscle Building
Courtesy of Farmers Daughter Consulting
Protein helps to build and repair lean muscle mass, but from a digestion standpoint, it helps get you full faster and stay full longer, making it necessary to include it at every meal. So, what does that look like on your plate at mealtime? Amy Goodson, MS, RD, CSSD, LD, Sports Dietitian and author of The Sports Nutrition Playbook says, "The goal is to include 20 to 30 grams of high-quality protein (meaning it contains all the essential amino acids) at your main meals of breakfast, lunch, and dinner." To put it practically, that means eating about 3 to 4 ounces of protein per meal or making about one-fourth to one-third of your plate protein. "Then based on your overall protein needs, you can fill in the gaps at snack time by adding foods like string cheese, beef jerky, hard-boiled eggs, or yogurt," Goodson explains.
If you are looking to build muscle, Goodson says that your goal should be to maximize muscle protein synthesis in the post-workout window. "This means you should be consuming 15 to 25 grams of high-quality protein (with 3 to 4 grams of that coming from leucine, a branched-chain amino acid necessary for muscle protein synthesis) as soon as possible post-exercise, and ideally within the first 45 minutes." Quick-digesting protein paired with simple carbohydrates is best. That would be a ready-to-drink post-work-out shake, a smoothie made with cow's milk, Greek yogurt topped with fruit, or low-fat chocolate milk. Goodson says that you should then follow up that snack with a complete meal containing 20 to 30 grams of protein from foods like lean beef, pork, poultry, or eggs. If you consume more plant-based protein, be sure you are eating a protein combination that is high in leucine.
All the 25 recipes below provide at least 15 grams of protein many are much higher. If the recipe is only for the protein portion of the meal, then there are recommendations on what to add to complete your plate (usually a whole grain and some veggies). Choose your favorite ones and work your way down the list! Read on, and for more, don't miss
: 8
Nutrition
: 401 calories, 15 g fat (2 g saturated fat), 629 mg sodium, 48 g carbs (13 g fiber, 8 g sugar), 23 g protein
This baked spaghetti uses silken tofu, chickpea pasta, and textured vegetable protein to fill it with 23 grams of plant protein. The soy (tofu and textured vegetable protein) in this spaghetti is not only a great source of protein, but it may also support weight loss and reduce cholesterol. Plus, the healthy dose of fiber from the pasta means this spaghetti will keep you satiated for hours. Meatless Monday, here we come!
Get the recipe from Easy Chickpeasy.
7
: 6
Nutrition
: 170 calories, 6 g fat (1 g saturated fat), 250 mg sodium, 14 g carbs (2 g fiber), 17 g protein
These street-size fish tacos are not only an excellent source of protein, but they are also swimming with taste and nutrition. A serving size of two small tacos provides 17 grams of protein, mainly from the white fish. Cod, mahi mahi, tilapia, and halibut are all examples of white fish, which are high-protein, low-fat fish with a firm texture that's perfect for tacos. White fish is also typically a good source of selenium for immune support, and B vitamins for energy. For convenience and cost savings, use a frozen fish and simply thaw it before cooking.
Get the recipe from Patricia Bannan, MS, RDN.
17
: 4
Nutrition
: 668 calories, 30 g fat (5 g saturated fat), 1,699 mg sodium, 88 g carbs (15 g fiber, `7 g sugar), 18 g protein
One of my favorite meal prep hacks is to make a huge batch of Baked Sesame Tofu Bites on the weekends using either firm or extra firm block tofu. I keep them in the fridge to use throughout the week as a meal anchor in nourishing bowls (like this one) or as a protein-rich salad topping if my kids don't eat them all. Tofu is brimming with protein and easy to cook up. Plus, eating soy-rich diets may be protective against chronic lifestyle diseases like heart disease, type 2 diabetes, and hypertension.
Get the recipe from Malina Malkani Nutrition.
23
Nutrition
: 221 calories, 7 g fat, 1 g carbs, 35 g protein
Chicken breast is an excellent source of lean protein. A 3-ounce portion of skinless chicken breast provides only 128 calories, 3 grams of total fat, and just 1 gram of saturated fat while delivering 26 grams of filling protein. When compared to higher fat meats such as 85% lean/15% fat ground beef, chicken has a quarter of the fat which reduces calories while making it an excellent and filling choice for those who wish to maintain or lose weight. Pair these chicken skewers with couscous and steamed broccoli or enjoy over a salad.
Get the recipe from Melanie Marcus, RD.
25
: 8-10
Nutrition
: 180 calories, 8 g fat (2 g saturated fat), 135 mg sodium, 3 g carbs (0 g fiber, 1 g sugar), 18 g protein
Salmon packs a powerhouse of protein along with heart-healthy omega-3 fatty acids. This recipe works well in the oven or on your Barbecue. The beauty of this recipe is that you don't have to use exact measurements. If you like your topping a little sweeter, just add more syrup. If you're the tangy type, go heavier with the vinegar. And if you'd like more kick, include more horseradish sauce. No matter how you prefer it, this dish is a low-calorie way to get lots of flavor.
Get the recipe from
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Toby Amidor, MS, RD, CDN
Toby Amidor is an award winning dietitian and Wall Street Journal best-selling cookbook author who believes healthy and wholesome can also be appetizing and delicious.
Sunday, March 26, 2023 at 12:00 pm