Getting around 50 grams of protein at dinner can be easier than it sounds. The simplest approach is to make the protein the center of the plate, then build the rest of the meal around it with vegetables, grains, potatoes, beans, or other easy sides.
These 50g protein dinners include chicken, beef, pork, salmon, turkey, tuna, casseroles, soups, bowls, and salads. Some are quick enough for weeknights, while others work better when you have more time to let the oven or slow cooker do the work.
Each protein amount below is listed per serving based on a practical dinner portion.
1. Grilled Chicken with Garlic Mashed Potatoes (55g Protein)
Grilled chicken with creamy garlic mashed potatoes is simple, filling, and easy to put into regular dinner rotation.
Season chicken breasts with garlic, paprika, salt, and black pepper, then grill until juicy. Serve a generous portion with garlic mashed potatoes and steamed broccoli or green beans.
The chicken provides most of the protein, so there is no need to turn the side dishes into another complicated recipe.
2. Beef and Broccoli (54g Protein)
Beef and broccoli gives you a protein packed dinner with plenty of flavor and a short cooking time.
Thinly slice flank steak and sear it quickly over high heat. Add broccoli and a simple sauce made with soy sauce, garlic, ginger, and a little honey.
Serve it with rice for a complete dinner or cauliflower rice if you prefer a lighter side.
3. Baked Salmon with Roasted Cauliflower and Broccoli (51g Protein)
A generous salmon fillet makes reaching a higher protein target surprisingly straightforward.
Place salmon on a sheet pan with cauliflower and broccoli, then season everything with lemon, garlic, olive oil, salt, and black pepper.
Roasting the fish and vegetables together also keeps cleanup manageable. This is a particularly good option when you want a break from chicken and beef.
4. Homestyle Meatloaf (52g Protein)
Meatloaf may be classic comfort food, but it can also provide plenty of protein when lean ground beef forms the base.
Combine beef with eggs, breadcrumbs, onion, seasonings, and a simple glaze. Bake until cooked through, then let the loaf rest before slicing.
Serve thick slices with mashed potatoes and vegetables for an easy family dinner.
5. Chicken Fried Rice (53g Protein)
Chicken fried rice is one of the easiest ways to combine chicken and eggs in the same meal.
Use cold cooked rice, plenty of diced chicken, scrambled eggs, peas, carrots, soy sauce, and green onions. Cook everything in a wide hot skillet so the rice gets lightly toasted rather than steaming.
It is also perfect for using leftover chicken and rice.
6. Braised Short Ribs with Mashed Potatoes (51g Protein)
Braised short ribs are better suited to a slower evening, but most of the cooking is hands off.
Brown the ribs, then braise them slowly with broth, onion, garlic, and herbs until the meat becomes tender enough to pull apart easily.
Serve the beef over mashed potatoes with a spoonful of the flavorful cooking liquid.
7. Pot Roast (52g Protein)
Pot roast makes a substantial dinner without requiring much active cooking.
Slowly cook chuck roast with carrots, onions, potatoes, broth, garlic, and herbs until tender. A generous serving of shredded beef provides most of the protein in the meal.
The leftovers are especially useful for tacos, sandwiches, and bowls later in the week.
8. Chicken Fajitas (53g Protein)
Chicken fajitas are an easy way to keep a chicken dinner from becoming repetitive.
Season sliced chicken with lime, cumin, chili powder, garlic, and salt, then cook it with bell peppers and onions.
Serve everything with tortillas, rice, or as a fajita bowl. Beans or Greek yogurt can add even more protein if desired.
9. Roasted Pork Tenderloin (51g Protein)
Pork tenderloin is lean, flavorful, and quick enough for an ordinary weeknight.
Season it with garlic, herbs, salt, and black pepper, then sear and roast until cooked through. Let it rest before slicing into medallions.
Pair it with roasted potatoes, green beans, Brussels sprouts, or another simple vegetable.
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10. Turkey and Bean Chili (50g Protein)
Ground turkey and beans work particularly well together when you want a hearty high protein dinner.
Brown the turkey with onion and garlic, then add beans, tomatoes, broth, and chili seasonings. Simmer until thick and flavorful.
Finish each bowl with plain Greek yogurt, shredded cheese, cilantro, or green onions.
11. Chicken Caesar Salad (52g Protein)
A chicken Caesar salad becomes a proper high protein dinner when chicken is the main ingredient rather than a small topping.
Pile sliced grilled chicken over crisp romaine with Parmesan and Caesar dressing. Add a small handful of croutons for crunch.
This works particularly well on warmer evenings when you want a filling meal without a heavy side dish.
12. Sliced Tri Tip with Roasted Vegetables (50g Protein)
Tri tip provides plenty of beef flavor without requiring an elaborate preparation.
Season the roast generously, cook it to your preferred doneness, and let it rest before slicing thinly against the grain.
Serve it with roasted vegetables or potatoes. Extra slices are useful for sandwiches and salads the next day.
13. Baked Meatballs in Marinara (51g Protein)
Baked meatballs make it easy to cook a large batch without standing over a skillet.
Combine ground meat with egg, Parmesan, breadcrumbs, garlic, and herbs, then bake until cooked through. Transfer the meatballs to warm marinara before serving.
Pair them with pasta, roasted vegetables, or spaghetti squash.
14. Beef and Cottage Cheese Stuffed Peppers (52g Protein)
Stuffed peppers combine several familiar dinner ingredients in one convenient package.
Fill bell peppers with lean ground beef, rice, tomato sauce, cottage cheese, herbs, and shredded cheese. Bake until the peppers are tender and the filling is hot.
Using both beef and cottage cheese helps make each serving especially satisfying.
15. White Bean Chicken Chili (53g Protein)
White bean chicken chili is creamy, comforting, and easy to prepare with cooked chicken.
Combine shredded chicken with white beans, broth, green chiles, onion, garlic, cumin, and lime. Mash some of the beans into the broth to naturally thicken it.
A little Greek yogurt on top adds creaminess and works well with the bright lime flavor.
16. Oven Roasted Chicken (54g Protein)
A whole roasted chicken gives you dinner plus plenty of useful leftovers.
Season the chicken with garlic, herbs, salt, black pepper, and olive oil, then roast until properly cooked. Serve a generous portion with vegetables and potatoes.
Save the remaining meat for sandwiches, salads, soups, wraps, or another quick meal.
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17. Smoked Brisket (52g Protein)
Smoked brisket takes patience, but the actual preparation can remain simple.
Season the brisket generously and cook it slowly until tender. Give the meat enough time to rest before slicing so the juices remain in the beef.
Serve with vegetables, beans, potatoes, or slaw, and keep the leftovers for sandwiches.
18. High Protein Chicken Pot Pie (51g Protein)
Chicken pot pie can easily become a protein focused dinner when the filling contains a generous amount of chicken.
Combine cooked chicken with carrots, peas, broth, and a creamy sauce. Cover the filling with a single pastry crust and bake until golden.
Using precooked chicken and refrigerated pastry keeps this comfort food much more manageable.
For more easy oven meals, these high protein casserole dinners are another useful collection.
19. Salmon Steak with Quinoa (52g Protein)
A thick salmon steak paired with quinoa creates a substantial dinner without a long ingredient list.
Season the salmon with lemon, garlic, salt, and pepper, then grill or pan sear it until cooked. Serve with quinoa and your favorite vegetables.
The salmon provides most of the protein while quinoa adds a little more along with a hearty base for the meal.
20. Prime Rib with Roasted Vegetables (54g Protein)
Prime rib is a richer option for weekends, holidays, or dinners when you want something special.
Season the roast simply and focus on careful cooking and resting rather than complicated ingredients. Slice it generously and serve with roasted vegetables.
Leftover prime rib is also excellent for sandwiches the following day.
21. Chicken Tortilla Soup (50g Protein)
Soup can absolutely work for a higher protein dinner when you use plenty of chicken and beans.
Simmer shredded chicken with black beans, tomatoes, corn, broth, onion, garlic, and spices. Add lime juice before serving to brighten the entire pot.
Finish with avocado, Greek yogurt, cheese, cilantro, or a few crunchy tortilla strips.
22. Pork Carnitas (53g Protein)
Carnitas gives you tender pork with crisp edges and enough leftovers for several meals.
Slow cook pork shoulder with citrus, garlic, cumin, oregano, and salt until it shreds easily. Spread the shredded pork on a sheet pan and broil briefly to crisp the edges.
Serve it in tacos, bowls, salads, or alongside beans and vegetables.
23. Steak and Oven Fries (52g Protein)
A generous steak can provide most of the protein needed for this straightforward dinner.
Sear the steak in a hot skillet and finish it with garlic, butter, and herbs. Roast potato wedges in the oven until browned and crisp.
Add a simple green vegetable or salad and you have a complete meal without making several recipes.
24. Chicken Burrito Bowls (54g Protein)
Burrito bowls make it easy to build dinner around a substantial serving of chicken.
Layer cooked rice with seasoned chicken, black beans, salsa, vegetables, cheese, and Greek yogurt. Avocado and fresh lime make easy finishing touches.
Prepare the individual components ahead and the bowls take only minutes to assemble.
For more make ahead options, these high protein meal prep ideas on a budget can help keep protein focused meals ready throughout the week.
25. Chicken Quesadilla (50g Protein)
A chicken quesadilla can easily become a full dinner when chicken makes up a generous portion of the filling.
Layer cooked chicken and shredded cheese inside a large tortilla, fold it, and cook in a dry skillet until golden and crisp.
Cut into wedges and serve with salsa, avocado, or Greek yogurt.
26. Sausage and Peppers (51g Protein)
Sausage and peppers is simple enough for busy evenings and only needs one skillet.
Brown Italian sausage, then cook sliced bell peppers and onions in the same pan until tender and lightly caramelized.
Serve the mixture on its own, over polenta, with potatoes, or inside a roll.
27. Veal Parmesan (53g Protein)
Veal Parmesan combines lean cutlets with cheese and marinara for a satisfying protein rich dinner.
Pound the veal thin, coat it lightly, and cook until golden. Top with marinara, mozzarella, and Parmesan before finishing in the oven.
Serve with salad, vegetables, or a modest portion of pasta.
28. Slow Cooker Shredded Chicken (52g Protein)
A large batch of shredded chicken can solve several dinners at once.
Cook chicken breast with broth and simple seasonings until tender, then shred it and divide it into portions.
Use the chicken for tacos, salads, soups, sandwiches, wraps, or rice bowls. It is particularly useful when you want high protein meals without cooking meat from scratch every evening.
29. Chicken Enchilada Casserole (51g Protein)
An enchilada casserole gives you the familiar flavors of enchiladas without rolling every tortilla individually.
Layer shredded chicken with black beans, tortillas, enchilada sauce, and cheese. Bake until everything is hot and bubbling.
Chicken, beans, and cheese work together to make this a particularly filling casserole.
30. Chopped Steak with Onion Gravy (52g Protein)
Chopped steak is a simple beef dinner that feels more substantial than an ordinary burger.
Form lean ground beef into thick patties and cook them in a skillet. Remove the patties, make a quick onion gravy in the same pan, then return the beef to warm through.
Serve with mashed potatoes and green beans for an easy comfort food dinner.
31. BBQ Chicken Sandwiches (50g Protein)
BBQ chicken sandwiches are a practical way to turn cooked chicken into a quick dinner.
Toss plenty of shredded chicken with barbecue sauce and pile it onto a soft bun. Add crunchy coleslaw directly to the sandwich.
Keeping the chicken portion generous makes the sandwich more satisfying and helps it deliver the protein expected from a full dinner.
32. Baby Back Ribs (51g Protein)
Baby back ribs require time, but much of the cooking is hands off.
Season the ribs and cook them slowly until tender. Finish them with barbecue sauce and a short burst of higher heat to caramelize the outside.
Serve with vegetables, slaw, or beans to round out the meal.
33. Greek Salad with Grilled Chicken (53g Protein)
Greek salad becomes a substantial dinner with a generous portion of grilled chicken.
Combine crisp greens with cucumber, tomatoes, red onion, olives, and feta, then add sliced chicken. Finish with lemon, olive oil, oregano, and black pepper.
It is fresh enough for summer while still providing the staying power of a protein focused dinner.
34. Lemon Herb Chicken (52g Protein)
Lemon herb chicken is simple, versatile, and easy to pair with almost any side.
Season chicken with lemon juice, garlic, olive oil, herbs, salt, and pepper, then grill or roast until juicy.
Serve it with vegetables, potatoes, quinoa, or rice. Cook extra chicken and you also have an easy starting point for lunch the next day.
35. Tuna and White Bean Salad (50g Protein)
This no cook meal is useful when you need dinner but have no interest in turning on the stove.
Combine tuna with cannellini beans, red onion, parsley, lemon juice, olive oil, salt, and black pepper.
The tuna and beans create a filling combination, while lemon and herbs keep the salad fresh.
36. Cheeseburger Casserole (51g Protein)
Cheeseburger casserole turns familiar burger ingredients into an easy family dinner.
Brown lean ground beef with onion, then combine it with pasta and a simple tomato based sauce. Add cheddar and bake until hot and bubbling.
Finish with chopped pickles and tomatoes for more classic cheeseburger flavor.
For more affordable beef based dinners, browse these cheap high protein ground beef dinners.
37. Chicken Sausage with Green Beans (50g Protein)
Chicken sausage and green beans make one of the fastest dinners in this collection.
Brown sliced chicken sausage in a skillet, then add green beans, garlic, and a little olive oil. Cook until the beans are tender and the sausage is thoroughly heated according to its package directions.
Because protein varies considerably between chicken sausage brands, choose a product whose nutrition label supports the portion needed for your target.
How to Build a 50g Protein Dinner
Start with the main protein rather than choosing the sides first. Chicken, turkey, lean beef, pork, salmon, tuna, and other protein rich foods can provide most of the meal’s protein, while beans, eggs, Greek yogurt, cottage cheese, quinoa, and cheese can help bring the complete plate closer to your target.
Serving size matters. A dish does not automatically contain 50 grams of protein simply because it includes chicken or beef. The amount depends on the exact quantity and type of every ingredient in the serving.
If you want more dinner ideas centered around protein, these low carb high protein dinners include plenty of chicken, beef, seafood, pork, and vegetable combinations.
Cook meats and seafood to appropriate safe temperatures and refrigerate perishable leftovers promptly. The USDA Safe Minimum Internal Temperature Chart provides the recommended minimum internal temperatures for common proteins.
1. Grilled Chicken with Garlic Mashed Potatoes
55g ProteinIngredients: 24 oz cooked chicken breast; 2 lb Yukon gold potatoes; 1/2 cup 2% milk; 2 tbsp butter; 3 garlic cloves; 1 tbsp olive oil; paprika, salt, pepper.
Step 1: Boil potatoes until tender. Season and grill chicken to 165°F. Mash potatoes with milk, butter, and garlic. Divide into 4 servings.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
2. Beef and Broccoli
54g ProteinIngredients: 25 oz cooked flank steak; 6 cups broccoli; 3 tbsp low sodium soy sauce; 1 tbsp honey; 1 tbsp rice vinegar; garlic; ginger; 2 tsp sesame oil; 2 cups cooked rice.
Step 1: Sear thinly sliced beef to at least 145°F and rest 3 minutes. Stir fry broccoli. Add sauce ingredients and beef. Serve over rice.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
3. Baked Salmon with Roasted Cauliflower and Broccoli
51g ProteinIngredients: 30 oz cooked Atlantic salmon; 4 cups cauliflower; 4 cups broccoli; 2 tbsp olive oil; 1 lemon; 2 garlic cloves; salt; pepper.
Step 1: Roast vegetables at 425°F for 8 minutes. Add seasoned salmon and roast until it reaches 145°F. Divide evenly.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
4. Homestyle Meatloaf
52g ProteinIngredients: 3 lb 90% lean ground beef; 2 eggs; 1 cup breadcrumbs; 1/2 cup 2% milk; 1 onion; 1/2 cup ketchup; Worcestershire; garlic powder; salt.
Step 1: Mix ingredients gently, shape into a loaf, glaze with ketchup, and bake at 350°F until the center reaches 160°F. Rest 10 minutes and slice into 6 servings.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
5. Chicken Fried Rice
53g ProteinIngredients: 20 oz cooked chicken breast; 4 eggs; 4 cups cold cooked rice; 2 cups peas and carrots; 3 tbsp low sodium soy sauce; 2 tsp sesame oil; 3 green onions.
Step 1: Cook vegetables, scramble eggs until set, then stir fry rice and chicken until hot. Add soy sauce, sesame oil, and onions.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
6. Braised Short Ribs with Mashed Potatoes
51g ProteinIngredients: 32 oz cooked boneless beef short ribs; 2 cups beef broth; 1 onion; 3 garlic cloves; tomato paste; thyme; 2 lb potatoes; 1/2 cup milk; 2 tbsp butter.
Step 1: Brown ribs, add aromatics and broth, cover and braise at 325°F until very tender. Mash potatoes and serve ribs over the mash.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
7. Pot Roast
52g ProteinIngredients: 4 lb boneless chuck roast; 1 lb carrots; 1 1/2 lb baby potatoes; 1 onion; 3 cups beef broth; garlic; Worcestershire; thyme; salt.
Step 1: Sear roast, add broth and aromatics, cover and braise at 325°F. Add carrots and potatoes later and cook until fork tender. Rest and divide into 6 servings.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
8. Chicken Fajitas
53g ProteinIngredients: 24 oz cooked chicken breast; 3 bell peppers; 1 onion; 2 tbsp olive oil; 1 lime; chili powder; cumin; garlic powder; 8 small tortillas.
Step 1: Cook peppers and onions until lightly charred. Cook seasoned chicken to 165°F. Divide into 4 servings with tortillas.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
9. Roasted Pork Tenderloin
51g ProteinIngredients: 30 oz cooked pork tenderloin; 1 tbsp olive oil; 2 garlic cloves; rosemary; salt; pepper.
Step 1: Rub pork with oil and seasonings. Roast at 425°F until 145°F, rest at least 3 minutes, slice, and divide into 4 servings.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
10. Turkey and Bean Chili
50g ProteinIngredients: 3 lb cooked ground turkey; 2 cans kidney beans; 1 can black beans; 2 cans diced tomatoes; 1 onion; garlic; chili powder; cumin; 2 cups broth.
Step 1: Brown turkey with onion to 165°F. Add garlic and spices, then beans, tomatoes, and broth. Simmer 20 to 25 minutes and divide into 6 servings.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
11. Chicken Caesar Salad
52g ProteinIngredients: 24 oz cooked grilled chicken breast; 2 large heads romaine; 1/2 cup Parmesan; 1/2 cup Caesar dressing; 1 cup croutons; black pepper.
Step 1: Grill chicken to 165°F, rest and slice. Toss romaine with dressing and Parmesan, then top 4 portions with chicken and croutons.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
12. Sliced Tri Tip with Roasted Vegetables
50g ProteinIngredients: 28 oz cooked tri tip; 6 cups mixed roasting vegetables; 2 tbsp olive oil; salt; garlic powder; pepper.
Step 1: Cook tri tip to at least 145°F and rest 3 minutes. Roast vegetables at 425°F until browned. Slice beef against the grain and divide.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
13. Baked Meatballs in Marinara
51g ProteinIngredients: 2 1/2 lb 90% lean ground beef; 1 lb ground pork; 2 eggs; 3/4 cup breadcrumbs; 1/2 cup Parmesan; garlic; 3 cups marinara; Italian seasoning.
Step 1: Shape 24 meatballs and bake at 400°F until centers reach 160°F. Warm in marinara and serve 4 meatballs per portion.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
14. Beef and Cottage Cheese Stuffed Peppers
52g ProteinIngredients: 24 oz cooked 90% lean ground beef; 2 cups low fat cottage cheese; 4 large bell peppers halved; 2 cups cooked rice; 2 cups tomato sauce; 1 cup mozzarella; Italian seasoning.
Step 1: Combine cooked beef, rice, sauce, cottage cheese, and seasoning. Fill pepper halves, top with mozzarella, and bake at 375°F until tender and hot.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
15. White Bean Chicken Chili
53g ProteinIngredients: 30 oz cooked shredded chicken breast; 3 cans cannellini beans; 4 cups chicken broth; 2 cans green chiles; 1 onion; garlic; cumin; 1 lime.
Step 1: Cook onion, garlic, and cumin. Add beans, broth, and chiles. Mash some beans, add chicken, simmer until hot, and finish with lime.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
16. Oven Roasted Chicken
54g ProteinIngredients: 1 whole chicken about 6 lb; 2 tbsp olive oil; kosher salt; black pepper; garlic powder; dried thyme.
Step 1: Season chicken and roast at 375°F until the thickest breast and innermost thigh reach 165°F. Rest 15 minutes and portion about 6 oz cooked meat per serving.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
17. Smoked Brisket
52g ProteinIngredients: 5 lb trimmed beef brisket; kosher salt; coarse black pepper; smoked paprika; garlic powder.
Step 1: Season brisket and smoke at 225°F to 250°F until tender. Ensure it passes 145°F for safety, then continue until brisket tender. Rest at least 30 minutes before slicing.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
18. High Protein Chicken Pot Pie
51g ProteinIngredients: 36 oz cooked shredded chicken breast; 4 cups frozen mixed vegetables; 3 cups chicken broth; 1 cup 2% milk; 1/3 cup flour; 3 tbsp butter; 1 refrigerated pie crust.
Step 1: Make a broth and milk gravy, stir in chicken and vegetables, transfer to a baking dish, top with crust, and bake at 400°F until bubbling and golden.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
19. Salmon Steak with Quinoa
52g ProteinIngredients: 30 oz cooked salmon steaks; 3 cups cooked quinoa; 2 cups green vegetables; 1 tbsp olive oil; 1 lemon; garlic powder; salt; pepper.
Step 1: Season salmon and cook to 145°F. Warm quinoa and vegetables. Divide salmon, quinoa, and vegetables into 4 servings.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
20. Prime Rib with Roasted Vegetables
54g ProteinIngredients: 4 1/2 lb bone in prime rib roast; 2 tbsp olive oil; kosher salt; black pepper; rosemary; 8 cups roasting vegetables.
Step 1: Roast at 325°F until the thickest part reaches at least 145°F, then rest at least 3 minutes. Roast vegetables until tender and portion the meal into 6 servings.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
21. Chicken Tortilla Soup
50g ProteinIngredients: 30 oz cooked shredded chicken breast; 2 cans black beans; 1 can corn; 2 cans diced tomatoes; 6 cups chicken broth; 1 onion; garlic; cumin; chili powder; 1 lime.
Step 1: Cook onion and spices, add tomatoes, broth, beans, and corn, and simmer 15 minutes. Add chicken, heat thoroughly, finish with lime, and divide into 6 bowls.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
22. Pork Carnitas
53g ProteinIngredients: 4 lb boneless pork shoulder; 1 orange; 2 limes; 4 garlic cloves; cumin; oregano; salt.
Step 1: Cook seasoned pork covered at 325°F until tender and above 145°F, rest 3 minutes, shred, then broil briefly for crisp edges.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
23. Steak and Oven Fries
52g ProteinIngredients: 28 oz cooked sirloin or strip steak; 2 lb russet potatoes; 2 tbsp olive oil; kosher salt; garlic powder; pepper.
Step 1: Roast potato wedges at 425°F until browned. Cook steaks to at least 145°F and rest 3 minutes. Divide steak and fries into 4 servings.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
24. Chicken Burrito Bowls
54g ProteinIngredients: 24 oz cooked chicken breast; 2 cups cooked rice; 1 can black beans; 1 cup corn; 1 cup salsa; lettuce; 1/2 cup cheddar; 1/2 cup plain Greek yogurt.
Step 1: Cook chicken to 165°F. Divide rice, chicken, beans, corn, salsa, and lettuce into bowls. Top with cheddar and Greek yogurt.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
25. Chicken Quesadilla
50g ProteinIngredients: 22 oz cooked shredded chicken breast; 4 large flour tortillas; 6 oz cheddar; 1 cup salsa; 1 tsp olive oil.
Step 1: Fill each tortilla with chicken and cheese, fold, and cook in a lightly oiled skillet until crisp and melted. Cut into wedges and serve with salsa.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
26. Sausage and Peppers
51g ProteinIngredients: 24 oz cooked Italian sausage; 3 bell peppers; 1 large onion; 1 tbsp olive oil; Italian seasoning; 2 garlic cloves.
Step 1: Brown sausage, add peppers and onion, and cook until tender. Add garlic and seasoning. If using raw sausage, cook ground-meat sausage to 160°F.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
27. Veal Parmesan
53g ProteinIngredients: 24 oz cooked veal cutlets; 1 egg; 1 cup breadcrumbs; 1/2 cup Parmesan; 1 1/2 cups marinara; 6 oz part skim mozzarella; 1 tbsp olive oil.
Step 1: Bread and brown veal lightly, top with marinara and mozzarella, and finish at 400°F until veal reaches at least 145°F. Rest 3 minutes and portion.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
28. Slow Cooker Shredded Chicken
52g ProteinIngredients: 4 lb boneless skinless chicken breast; 1 cup chicken broth; garlic powder; onion powder; paprika; kosher salt.
Step 1: Cook chicken with broth and seasonings on HIGH until every piece reaches 165°F, about 3 to 4 hours. Shred and divide into 8 equal portions.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
29. Chicken Enchilada Casserole
51g ProteinIngredients: 36 oz cooked shredded chicken breast; 2 cans black beans; 12 corn tortillas; 3 cups enchilada sauce; 2 cups Mexican blend cheese.
Step 1: Layer tortillas, chicken, beans, sauce, and cheese. Repeat, finish with cheese, and bake at 375°F until bubbling. Rest 5 minutes and divide into 6 servings.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
30. Chopped Steak with Onion Gravy
52g ProteinIngredients: 28 oz cooked 90% lean ground beef formed into 4 patties; 1 large onion; 2 cups beef broth; 2 tbsp flour; Worcestershire; 1 tsp olive oil; salt; pepper.
Step 1: Cook patties to 160°F. Remove, brown onion, add flour, broth, and Worcestershire, and simmer to thicken. Return patties and coat with gravy.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
31. BBQ Chicken Sandwiches
50g ProteinIngredients: 24 oz cooked shredded chicken breast; 1/2 cup barbecue sauce; 4 whole wheat buns; 2 cups prepared coleslaw.
Step 1: Warm chicken with barbecue sauce until steaming hot. Divide among buns and top with coleslaw.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
32. Baby Back Ribs
51g ProteinIngredients: 2 full racks baby back ribs, about 4 lb total; barbecue seasoning; 1/2 cup barbecue sauce.
Step 1: Remove membrane, season, wrap, and bake at 300°F until tender. Pork must reach at least 145°F; ribs are normally cooked beyond this for tenderness. Sauce and broil briefly.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
33. Greek Salad with Grilled Chicken
53g ProteinIngredients: 24 oz cooked chicken breast; 8 cups romaine; 2 cups cucumber; 2 cups tomatoes; 1/2 red onion; 4 oz feta; 1/2 cup olives; 2 tbsp olive oil; 1 lemon; oregano.
Step 1: Grill chicken to 165°F. Toss salad ingredients with lemon, olive oil, and oregano. Divide into 4 bowls and top with chicken.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
34. Lemon Herb Chicken
52g ProteinIngredients: 24 oz cooked chicken breast; 2 tbsp olive oil; 1 lemon; 3 garlic cloves; oregano; kosher salt; black pepper.
Step 1: Coat chicken with lemon, oil, garlic, and seasonings. Grill or roast until 165°F. Rest 5 minutes, slice, and divide into 4 portions.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
35. Tuna and White Bean Salad
50g ProteinIngredients: 8 cans white tuna in water, 5 oz each, drained; 2 cups cannellini beans; 1/2 red onion; 1/2 cup parsley; 2 lemons; 2 tbsp olive oil; black pepper.
Step 1: Drain tuna well and combine with beans, onion, and parsley. Toss with lemon juice, olive oil, and pepper. Divide into 4 chilled servings.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
36. Cheeseburger Casserole
51g ProteinIngredients: 3 lb 90% lean ground beef; 12 oz dry pasta; 2 cups tomato sauce; 2 cups cheddar; 1 small onion; 1 tbsp mustard; garlic powder.
Step 1: Cook pasta. Brown beef and onion to 160°F. Stir in sauce, mustard, garlic powder, and pasta. Top with cheddar and bake at 375°F until bubbling.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
37. Chicken Sausage with Green Beans
50g ProteinIngredients: 16 chicken sausage links, using a brand with at least 12 g protein per link; 1 1/2 lb green beans; 1 tbsp olive oil; 2 garlic cloves; black pepper.
Step 1: Verify the package protein and whether the sausage is fully cooked. Brown according to package directions, add green beans and garlic, and cook until tender. Serve 4 links per person; raw poultry sausage must reach 165°F.
Storage: Refrigerate leftovers promptly in an airtight container and use within 3 to 4 days unless the recipe is served immediately.
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