Dinneris a meal that many of us don’t want to miss. First, it’s often our most social meal of the day—eating with family or friends or both. Dinner also plays a key role inhelping you lose weight, if that’s a current goal of yours.While you might think that skipping dinner would help in your weight loss quest, according to a 2021 study published in the journalNutrients, it may have the exact opposite effect. The study used college students as participants and found that those who regularly skipped dinner gained about 10% more weight over 6 years compared to the students who regularly ate dinner. Dinner skippers were also more likely to have a BMI categorized as overweight or obese.That said, dinner doesn’t have to be an all-you-can-eat buffet. Research, such as a 2019 review inNutrients,suggests that making breakfast or lunch your largest meal of the day could help you lose more weight than if you made dinner your biggest meal.This is whereproteincomes in. If your goal is to make dinner a lighter meal, including a protein-rich food would be wise. Protein is extremely satisfying and makes sticking to a lower-calorie diet easier.So, with that said, here are some of the best high-protein foods to add inspiration to your dinner menu!Healthy High-Protein Dinner Recipes1. Chicken Thighs1 thigh with skin,32 gramsof protein, per theUSDAThis dark meat cut clocks in a little lower protein-wise compared to its chicken breast sibling but deserves points for its extra zinc and iron. Size-wise a chicken thigh is much closer to the recommended 3 to 4-ounce serving of protein than a typical chicken breast, sochoosing a thighover a breast is an easy way to keep portion sizes in check.2. Turkey Breast3 oz. turkey breast, no skin,26 gramsof protein, per theUSDAWe’re still in support of the chicken breast (aka America’s favorite cut of chicken), butturkey breastis ever-so-slightly lower in calories and the flavor is just different enough to break up the monotony of chicken breast.3. Shrimp3 oz. of shrimp,20 gramsof protein, per theUSDAShrimpare incredibly lean (a full cup of them has only a little over 1 gram of total fat), yet they’re packed with protein. Unless your healthcare practitioner has advised you otherwise, don’t sweat their cholesterol content.Evidence suggeststhat dietary cholesterol doesn’t significantly raise your risk for heart disease.4. Bison3 oz. ground bison,22 gramsof protein, per theUSDAOunce-for-ouncebisonis leaner than even 95 percent lean ground beef and only slightly lower in protein. Use it exactly how you would ground beef. Another game meat that’s a great source of protein is venison (deer meat)—it’s just not as commonly available in supermarkets as bison.5. Lentils1 cup lentils,18 gramsof protein, per theUSDA"I think of lentils as ‘plant-based ground beef’ meaning you can use them in place of ground beef in your favorite recipes like tacos, pasta sauce, burgers, meatballs," saysDJ Blatner, RDN, author ofThe Flexitarian DietandThe Superfood Swap.Including about a 1/2 cup oflentils(or any beans) in your diet regularly may help with weight loss and belly fat, suggests 2023 research inNutrients. This is likely because they are high in protein and fiber, which increases feelings of satisfaction and also delivers antioxidants to keep cells healthy, explains Blatner.6. Eggs2 large eggs,12 gramsof protein, per theUSDA"Breakfast foods make great high-protein dinners.Add eggsto your fried rice or make a pizza frittata," says Blatner. “A single egg has 6 to 7 grams of protein, only 80 calories, and delivers choline, a nutrient that is good for brain health and may also be associated with a healthier body composition.“7. Cottage Cheese1 cup 2% cottage cheese,24 gramsprotein, per theUSDAYes,cottage cheese is healthy!Cottage cheeseisn’t just high in protein, it’s also quite low in carbs and evencontributes some probioticsto your gut. Make it the base of your favorite veggie salad—think, chopped tomatoes, cucumbers, a sprinkling of your favorite herbs, and a dash of a zesty spice, like sumac). Or use cottage cheese as a toast or cracker topper.8. Greek Yogurt7 oz. container,20 gramsof protein, per theUSDAThis breakfast food can pull double-duty as a dinner food and is a perfect stand-in for sour cream. “UseGreek yogurtas a sour cream swap in your taco bowls or base of creamy salad dressings,” says Blatner. “Yogurt, eaten regularly as part of a balanced diet, is a food that’s associated with lower body weight.“The Bottom LineWhile they saybreakfast is the most important mealof the day, dinner deserves some accolades, too. By regularly skipping it, you may be missing out on a weight loss advantage—not to mention important nutrients to round out your day. Making protein the star of your evening meal will help fill you up and stay satisfied through bedtime.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Dinneris a meal that many of us don’t want to miss. First, it’s often our most social meal of the day—eating with family or friends or both. Dinner also plays a key role inhelping you lose weight, if that’s a current goal of yours.While you might think that skipping dinner would help in your weight loss quest, according to a 2021 study published in the journalNutrients, it may have the exact opposite effect. The study used college students as participants and found that those who regularly skipped dinner gained about 10% more weight over 6 years compared to the students who regularly ate dinner. Dinner skippers were also more likely to have a BMI categorized as overweight or obese.That said, dinner doesn’t have to be an all-you-can-eat buffet. Research, such as a 2019 review inNutrients,suggests that making breakfast or lunch your largest meal of the day could help you lose more weight than if you made dinner your biggest meal.This is whereproteincomes in. If your goal is to make dinner a lighter meal, including a protein-rich food would be wise. Protein is extremely satisfying and makes sticking to a lower-calorie diet easier.So, with that said, here are some of the best high-protein foods to add inspiration to your dinner menu!Healthy High-Protein Dinner Recipes1. Chicken Thighs1 thigh with skin,32 gramsof protein, per theUSDAThis dark meat cut clocks in a little lower protein-wise compared to its chicken breast sibling but deserves points for its extra zinc and iron. Size-wise a chicken thigh is much closer to the recommended 3 to 4-ounce serving of protein than a typical chicken breast, sochoosing a thighover a breast is an easy way to keep portion sizes in check.2. Turkey Breast3 oz. turkey breast, no skin,26 gramsof protein, per theUSDAWe’re still in support of the chicken breast (aka America’s favorite cut of chicken), butturkey breastis ever-so-slightly lower in calories and the flavor is just different enough to break up the monotony of chicken breast.3. Shrimp3 oz. of shrimp,20 gramsof protein, per theUSDAShrimpare incredibly lean (a full cup of them has only a little over 1 gram of total fat), yet they’re packed with protein. Unless your healthcare practitioner has advised you otherwise, don’t sweat their cholesterol content.Evidence suggeststhat dietary cholesterol doesn’t significantly raise your risk for heart disease.4. Bison3 oz. ground bison,22 gramsof protein, per theUSDAOunce-for-ouncebisonis leaner than even 95 percent lean ground beef and only slightly lower in protein. Use it exactly how you would ground beef. Another game meat that’s a great source of protein is venison (deer meat)—it’s just not as commonly available in supermarkets as bison.5. Lentils1 cup lentils,18 gramsof protein, per theUSDA"I think of lentils as ‘plant-based ground beef’ meaning you can use them in place of ground beef in your favorite recipes like tacos, pasta sauce, burgers, meatballs,” saysDJ Blatner, RDN, author ofThe Flexitarian DietandThe Superfood Swap.Including about a 1/2 cup oflentils(or any beans) in your diet regularly may help with weight loss and belly fat, suggests 2023 research inNutrients. This is likely because they are high in protein and fiber, which increases feelings of satisfaction and also delivers antioxidants to keep cells healthy, explains Blatner.6. Eggs2 large eggs,12 gramsof protein, per theUSDA"Breakfast foods make great high-protein dinners.Add eggsto your fried rice or make a pizza frittata,” says Blatner. “A single egg has 6 to 7 grams of protein, only 80 calories, and delivers choline, a nutrient that is good for brain health and may also be associated with a healthier body composition.“7. Cottage Cheese1 cup 2% cottage cheese,24 gramsprotein, per theUSDAYes,cottage cheese is healthy!Cottage cheeseisn’t just high in protein, it’s also quite low in carbs and evencontributes some probioticsto your gut. Make it the base of your favorite veggie salad—think, chopped tomatoes, cucumbers, a sprinkling of your favorite herbs, and a dash of a zesty spice, like sumac). Or use cottage cheese as a toast or cracker topper.8. Greek Yogurt7 oz. container,20 gramsof protein, per theUSDAThis breakfast food can pull double-duty as a dinner food and is a perfect stand-in for sour cream. “UseGreek yogurtas a sour cream swap in your taco bowls or base of creamy salad dressings,” says Blatner. “Yogurt, eaten regularly as part of a balanced diet, is a food that’s associated with lower body weight.“The Bottom LineWhile they saybreakfast is the most important mealof the day, dinner deserves some accolades, too. By regularly skipping it, you may be missing out on a weight loss advantage—not to mention important nutrients to round out your day. Making protein the star of your evening meal will help fill you up and stay satisfied through bedtime.
Dinneris a meal that many of us don’t want to miss. First, it’s often our most social meal of the day—eating with family or friends or both. Dinner also plays a key role inhelping you lose weight, if that’s a current goal of yours.
While you might think that skipping dinner would help in your weight loss quest, according to a 2021 study published in the journalNutrients, it may have the exact opposite effect. The study used college students as participants and found that those who regularly skipped dinner gained about 10% more weight over 6 years compared to the students who regularly ate dinner. Dinner skippers were also more likely to have a BMI categorized as overweight or obese.
That said, dinner doesn’t have to be an all-you-can-eat buffet. Research, such as a 2019 review inNutrients,suggests that making breakfast or lunch your largest meal of the day could help you lose more weight than if you made dinner your biggest meal.
This is whereproteincomes in. If your goal is to make dinner a lighter meal, including a protein-rich food would be wise. Protein is extremely satisfying and makes sticking to a lower-calorie diet easier.
So, with that said, here are some of the best high-protein foods to add inspiration to your dinner menu!
Healthy High-Protein Dinner Recipes
1. Chicken Thighs
1 thigh with skin,32 gramsof protein, per theUSDA
This dark meat cut clocks in a little lower protein-wise compared to its chicken breast sibling but deserves points for its extra zinc and iron. Size-wise a chicken thigh is much closer to the recommended 3 to 4-ounce serving of protein than a typical chicken breast, sochoosing a thighover a breast is an easy way to keep portion sizes in check.
2. Turkey Breast
3 oz. turkey breast, no skin,26 gramsof protein, per theUSDA
We’re still in support of the chicken breast (aka America’s favorite cut of chicken), butturkey breastis ever-so-slightly lower in calories and the flavor is just different enough to break up the monotony of chicken breast.
3. Shrimp
3 oz. of shrimp,20 gramsof protein, per theUSDA
Shrimpare incredibly lean (a full cup of them has only a little over 1 gram of total fat), yet they’re packed with protein. Unless your healthcare practitioner has advised you otherwise, don’t sweat their cholesterol content.Evidence suggeststhat dietary cholesterol doesn’t significantly raise your risk for heart disease.
4. Bison
3 oz. ground bison,22 gramsof protein, per theUSDA
Ounce-for-ouncebisonis leaner than even 95 percent lean ground beef and only slightly lower in protein. Use it exactly how you would ground beef. Another game meat that’s a great source of protein is venison (deer meat)—it’s just not as commonly available in supermarkets as bison.
5. Lentils
1 cup lentils,18 gramsof protein, per theUSDA
“I think of lentils as ‘plant-based ground beef’ meaning you can use them in place of ground beef in your favorite recipes like tacos, pasta sauce, burgers, meatballs,” saysDJ Blatner, RDN, author ofThe Flexitarian DietandThe Superfood Swap.
Including about a 1/2 cup oflentils(or any beans) in your diet regularly may help with weight loss and belly fat, suggests 2023 research inNutrients. This is likely because they are high in protein and fiber, which increases feelings of satisfaction and also delivers antioxidants to keep cells healthy, explains Blatner.
6. Eggs
2 large eggs,12 gramsof protein, per theUSDA
“Breakfast foods make great high-protein dinners.Add eggsto your fried rice or make a pizza frittata,” says Blatner. “A single egg has 6 to 7 grams of protein, only 80 calories, and delivers choline, a nutrient that is good for brain health and may also be associated with a healthier body composition.”
7. Cottage Cheese
1 cup 2% cottage cheese,24 gramsprotein, per theUSDA
Yes,cottage cheese is healthy!Cottage cheeseisn’t just high in protein, it’s also quite low in carbs and evencontributes some probioticsto your gut. Make it the base of your favorite veggie salad—think, chopped tomatoes, cucumbers, a sprinkling of your favorite herbs, and a dash of a zesty spice, like sumac). Or use cottage cheese as a toast or cracker topper.
8. Greek Yogurt
7 oz. container,20 gramsof protein, per theUSDA
This breakfast food can pull double-duty as a dinner food and is a perfect stand-in for sour cream. “UseGreek yogurtas a sour cream swap in your taco bowls or base of creamy salad dressings,” says Blatner. “Yogurt, eaten regularly as part of a balanced diet, is a food that’s associated with lower body weight.”
The Bottom Line
While they saybreakfast is the most important mealof the day, dinner deserves some accolades, too. By regularly skipping it, you may be missing out on a weight loss advantage—not to mention important nutrients to round out your day. Making protein the star of your evening meal will help fill you up and stay satisfied through bedtime.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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