8 Low-Calorie, High-Protein Dinners That Actually Keep You Full
Jan 5, 2026 • 9 min read
Published on January 5, 2026 | Updated on January 5, 2026
January 5, 2026
MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics
You get to the end of the day, check your food tracker, and realize you're 30 grams away from hitting your protein goal. Again. Breakfast was rushed, lunch was whatever you could grab, and now dinner needs to do some heavy lifting.
If this scenario sounds familiar, you should know you're not alone. Most people find it easier to hit their protein targets when they front-load it at dinner, especially on busy days when earlier meals don't quite come together as planned.
The good news? High-protein dinners that stay relatively low in calories don't have to be repetitive. While grilled chicken and vegetables absolutely work, having a variety of options means you're more likely to actually stick with hitting your protein targets.
When you’re prepping a meal that should keep you full till morning, protein is just one part of the whole story: you need volume (vegetables), some healthy fats, and enough flavor to make the meal feel worth eating.
When all three come together, you get meals that genuinely keep you full without requiring willpower to not snack later.
What to watch out for:
Relying too heavily on processed protein products. Protein bars, shakes, and "protein-packed" convenience foods have their place, but they shouldn't be your primary protein sources. Whole foods bring vitamins, minerals, and fiber along with the protein for a more well-rounded diet.
Cutting carbs or fats too low. Unless you’re practicing keto, you still need carbs for energy and fats for hormone function. Going too extreme usually backfires and can bring on intense cravings or low energy.
Stressing about perfect macros. If you're obsessively weighing every ingredient or feeling anxious about hitting exact numbers, that's worth examining. The goal is to feel good, not to be perfect.
Before making major changes to your protein intake, check with a healthcare provider if you have kidney issues, are pregnant, or have a history of disordered eating. Individual needs vary quite a bit.
These meals are designed to pack in 25-35+ grams of protein while staying between 280-600 calories. Pick based on what you feel like cooking: whether that's throwing everything on a sheet pan, using one skillet, or keeping it plant-based.
Calories are estimated based on USDA FoodData Central.
Ingredients:
4-6 oz salmon fillet
2 tablespoons harissa paste
1 tablespoon honey
1 tablespoon lemon juice
2 cups zucchini or Brussels sprouts, chopped
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
Mix harissa paste with honey and lemon juice. Brush over salmon fillets.
Toss zucchini or Brussels sprouts with olive oil, salt, and pepper.
Arrange everything on a sheet pan.
Roast at 400°F for 20-25 minutes until the salmon flakes easily.
Calories: 310-400 | Protein: 30-36g | Carbs: 15-20g | Fats: 20-25g
Ingredients:
4-6 oz boneless skinless chicken breast
2 tablespoons lemon juice
1 tablespoon olive oil
1 teaspoon dried oregano
1 teaspoon garlic powder
1 cup bell peppers, chopped
1 cup zucchini, chopped
1/2 cup cherry tomatoes
2 tablespoons crumbled feta cheese
Salt and pepper to taste
Instructions:
Toss chicken pieces with lemon juice, olive oil, oregano, garlic powder, salt, and pepper.
Add bell peppers, zucchini, and cherry tomatoes to the same bowl and toss.
Spread everything on a sheet pan in a single layer.
Roast at 400°F for 25-30 minutes, tossing halfway through.
Top with crumbled feta before serving.
Calories: 331-436 | Protein: 39-58g | Carbs: 11-17g | Fats: 12-18g
Ingredients:
4-6 oz lean ground turkey (93% lean)
2 cloves garlic, minced
1 teaspoon fresh ginger, minced
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1/2 cup water chestnuts, sliced
6-8 large lettuce leaves (butter lettuce or romaine)
2 green onions, sliced
Salt and pepper to taste
Instructions:
Cook ground turkey in a hot skillet, breaking it up as it browns.
Add minced garlic and ginger, cook for 1 minute.
Stir in soy sauce, rice vinegar, and sliced water chestnuts.
Cook for 2-3 more minutes.
Spoon the mixture into crisp lettuce leaves and top with sliced green onions.
Calories (per wrap): ~162 | Protein: ~23-25g | Carbs: 7-8g | Fats: 4-8g
Ingredients:
1 cup dry red lentils, rinsed
1 medium onion, diced
3 cloves garlic, minced
1 tablespoon fresh ginger, minced
1 can (14 oz) diced tomatoes
1 can (14 oz) coconut milk (light)
2 cups vegetable broth
2 teaspoons cumin
1 teaspoon turmeric
1 teaspoon garam masala
1 tablespoon olive oil
Salt to taste
Instructions:
Sauté diced onion in olive oil in a large pot until soft.
Add minced garlic, ginger, and spices (cumin, turmeric, garam masala) - cook for 1 minute until fragrant.
Stir in red lentils, diced tomatoes, and vegetable broth.
Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils break down.
Stir in coconut milk and cook for 5 more minutes.
Calories: 291-359 | Protein: 14-20g | Carbs: 40-58g | Fats: 9-17g
Ingredients:
4-6 oz chicken breast, cut into 1-inch pieces
1 tablespoon olive oil (divided)
1/2 medium zucchini, chopped
1/2 red bell pepper, chopped
1/2 yellow bell pepper, chopped
1 tablespoon Cajun seasoning
1/2 teaspoon fresh lemon juice
Salt and pepper to taste
Instructions:
Heat half the oil in a large skillet over medium-high heat.
Add chicken, sprinkle with half the Cajun seasoning, and cook for 5-6 minutes until cooked through.
Remove chicken and set aside.
Add remaining oil to the skillet, then add zucchini and peppers.
Cook for 5-6 minutes until vegetables are tender but still have a slight crunch.
Return chicken to the skillet, toss everything together, and drizzle with lemon juice.
Calories: 231-243 | Protein: 27-28g | Carbs: 8g | Fats: 10-11g
Ingredients:
8 oz extra-firm tofu, pressed and cubed
2 tablespoons cornstarch
2 tablespoons vegetable oil (divided)
1 cup bell peppers, sliced
1 cup broccoli florets
3 cloves garlic, minced
1 tablespoon fresh ginger, minced
3 tablespoons low-sodium soy sauce
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 teaspoon honey
Sesame seeds for garnish
Instructions:
Press extra-firm tofu to remove excess water. Cut into cubes and toss with cornstarch.
Heat 1 tablespoon oil in a large skillet or wok over high heat.
Add tofu and cook without stirring for 2-3 minutes until golden, then flip and cook another 2-3 minutes. Remove tofu.
Add remaining oil, then stir-fry bell peppers and broccoli for 3-4 minutes.
Add garlic and ginger, cook for 30 seconds.
Return tofu to the pan. Add sauce made from soy sauce, sesame oil, rice vinegar, and honey.
Toss everything together and garnish with sesame seeds.
Calories: 294-334 | Protein: 18-19g | Carbs: 21-26g | Fats: 16-21g
Ingredients:
1 lb lean ground turkey (93% lean)
1 medium onion, diced
1 bell pepper, diced
3 cloves garlic, minced
2 tablespoons chili powder
1 tablespoon cumin
1 teaspoon garlic powder
Pinch of cayenne pepper
1 can (14.5 oz) diced tomatoes
1 can (8 oz) tomato sauce
1 can (15 oz) kidney beans, drained and rinsed
1 cup chicken or vegetable broth
Salt and pepper to taste
Instructions:
Brown lean ground turkey in a large pot, breaking it into small pieces.
Add diced onion and bell pepper, cook until soft.
Stir in chili powder, cumin, garlic powder, and a pinch of cayenne.
Add diced tomatoes, tomato sauce, kidney beans, and broth.
Bring to a boil, then reduce heat and simmer for 25-30 minutes, stirring occasionally.
Calories per 4-oz serving: 266-288 | Protein: 29-35g | Carbs: 25-38g | Fats: 3.5-4g
Ingredients:
4-6 oz boneless skinless chicken breast, pounded thin
1/4 cup all-purpose flour
1 egg, beaten
3 tablespoons grated parmesan cheese
1/4 cup marinara sauce
2 tablespoons shredded mozzarella cheese
1 teaspoon Italian seasoning
Cooking spray
Salt and pepper to taste
Instructions:
Pound chicken breasts thin for even cooking.
Brush both sides with olive oil and season with Italian seasoning, garlic powder, salt, and pepper.
Place on a baking sheet sprayed with cooking spray.
Bake at 400°F for 15 minutes until chicken is cooked through.
Top each piece with marinara sauce, mozzarella, and parmesan.
Return to oven (or broil for 1-2 minutes) until cheese melts and begins to brown.
Calories: 240-270 | Protein: 34-42g | Carbs: 11-12g | Fats: 7-8g
Keep in mind: the goal isn't to hit perfect macros every single night. Some dinners will be higher in protein, and some won't.
What matters is having a handful of go-to meals that help you reach your daily target when you need them. Here are five tips to make sure you stick to balanced high-protein meals even on busy days:
Cook several chicken breasts, a pork tenderloin, or a big batch of beans on Sunday. Store them in the fridge in portions. During the week, you just need to add vegetables and seasonings to have dinner ready in 15 minutes. Same protein, different meals based on what you pair it with.
Keep canned tuna, frozen shrimp, pre-cooked chicken strips, eggs, and Greek yogurt on hand. They don't require planning ahead - you can use them whenever you realize you need more protein that day. Frozen fish fillets and individually wrapped chicken portions are good for this too.
Don't overhaul your entire dinner rotation at once. Pick one recipe from this list to test each week. If you like it, add it to your regular rotation. If you don't, you tried something and moved on. Building up even three solid high-protein dinners you actually enjoy makes a huge difference.
Watching your protein goals doesn’t mean you no longer can treat yourself to a delicious restaurant meal.
When eating out, ask for double protein and extra vegetables instead of the starch or fries. Most restaurants will do this, usually for a few dollars extra. You can still enjoy eating out while working toward your protein goals. You can also ask for sauce on the side to control calories if that matters to you.
Eggs, canned fish, dried beans and lentils, and whole chickens (which you roast and portion yourself) are the cheapest protein per gram. Ground turkey and pork tenderloin usually cost less than chicken breasts. Buy frozen fish when it's on sale. With all of these options, you don’t need expensive protein powders or pre-made meals to hit your targets.
The point is having practical options that fit into your actual life. If you're consistently short on protein by dinnertime, having a few reliable high-protein meals in your rotation makes hitting your daily goal way less stressful.
Protein triggers satiety hormones like peptide YY and GLP-1 while suppressing ghrelin (your hunger hormone). This is what makes high-protein, lower-calorie dinners effective for feeling full, and how your body signals that you’ve eaten enough.
Protein also has a high thermic effect, meaning your body burns about 20-30% of protein's calories just digesting it, compared to only 5-10% for carbs and 0-3% for fats. Plus, if you're eating in a calorie deficit, adequate protein helps preserve muscle mass.
For dinner specifically, aiming for 25-35 grams of protein in a 400-600 calorie range gives you room to enjoy your meal while still hitting your daily targets. Your body can actually process quite a bit of protein in one sitting, though spreading intake throughout the day may work better for most people to more easily meet their daily target.
But here's the key: this only works if the meal is actually making you feel full. A plain grilled chicken breast might check the boxes on paper, but if you're hungry again in an hour, it defeats the purpose. This is why it’s important to experiment with different protein sources, portions, and the timing of your meals and snacks to see what works best for you.
Hitting your protein target doesn't require perfect planning or expensive ingredients. It just calls for having a few dinners in your back pocket that deliver 25-35+ grams of protein without making you feel like you're eating "diet food."
The recipes here cover different cooking methods, flavor profiles, and protein sources so you can rotate based on what sounds good and what you have time for. Some nights you may have energy for a full sheet pan dinner, while lettuce wraps or a quick stir-fry may make more sense on other nights.
The key is finding three or four high-protein dinners you actually enjoy eating. Once you've got those in your rotation, the end-of-day protein scramble becomes way more manageable. You're not figuring out what to cook - you're just picking from options you already know work.
Start with one recipe from this list, make it on repeat, and build from there.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
