Protein-packed breakfast ideas? Covered. Lunches with adequate protein? Check. Now it’s time to elevate your weekly dinners. Enter: high-protein dinner ideas. Whether you’re an athlete, a busy parent, or you’re simply looking to add more protein to your diet, these simple recipes will revolutionize your evening meals. Say goodbye to mundane dishes (or frequent takeout) and hello to nourishing and satisfying dinner inspo.
What is protein?
Let’s start here. Protein is an essential macronutrient. It’s found in wide variety of foods—many of which you likely consume, daily! It serves as a fundamental building block for the human body, playing a crucial role in the growth, repair, and maintenance of tissues. In other words, our hormones, muscles, organs, skin, and hair need protein. But, what are proteins composed of? They’re made of smaller units called amino acids. And amino acids are often described as the building blocks of life. Whether you’re plant-based or an omnivore, we obtain proteins from sources like meat, poultry, fish, dairy, legumes, nuts, seeds, and grains.
why eat protein At Night?
Given that protein does everything from building and repairing tissues—to producing essential enzymes and hormones—it’s particularly important to eat enough protein. Below are a few reasons why eating a protein-rich dinner (or bedtime snack) is helpful:
blood sugar balance
Did you know that protein digests slower than carbohydrates? This means it can provide a steady release of energy. This helps prevent blood sugar spikes and crashes (which can disrupt sleep and leave you feeling hungry in the middle of the night).
Muscle Repair
As you sleep, your body goes through a process of repairing and building muscle tissues. Therefore, consuming protein before bed can provide your body with the necessary amino acids to support muscle recovery and growth.
Appetite Control
Because protein is very satiating, having a high-protein dinner will increase your fullness, reducing the likelihood of mindless, late-night snacking.
Improved Sleep
Many protein-rich foods contain an amino acid called tryptophan, which can promote better sleep quality. Tryptophan is a precursor to serotonin and melatonin—hormones that regulate sleep and mood. Foods with tryptophan include turkey, cheese, and yogurt.
Formula for creating a balanced dinner
When it comes to creating a balanced dinner, what food groups provide essential nutrients and support overall health? A satiating, hormone-friendly dinner typically includes the following components:
Protein
The star of the show! Options include lean meats (chicken, turkey, beef, pork), red meat (bison, beef, steak, etc.), fish (salmon, tilapia, cod), seafood (shrimp, scallops, etc.), non-GMO tofu or tempeh (for vegetarian or vegan meals), and legumes (beans, lentils, chickpeas). When possible, choose organic, pasture-raised, or wild-caught meat.
Carbs
Toss in a source of complex carbs for energy: brown rice, quinoa, 100% whole wheat pasta, sweet potatoes, beets, sprouted-grain bread, etc. If you’re trying to keep your blood sugar stable, you may want to stick to less than one cup of carbs.
Veggies
Load up on colorful and nutrient-rich vegetables for vitamins, minerals, and fiber. Options include dark leafy greens (spinach, kale, Swiss chard, etc.), non-starchy produce (broccoli, bell peppers, mushrooms, etc.), and other hydrating veggies, like tomatoes and cucumbers.
Fats
Healthy fats support various bodily functions—think: skin health, hormones, and blood sugar balance. Avocado, extra-virgin olive oil, coconut oil, sesame oil, and nuts / seeds are a few different options. If you often find you aren’t satisfied after dinner, you may need to add more fat to your plate.
Dairy
Tolerate dairy? Consider adding a source of organic dairy for calcium and additional protein: Greek yogurt, cottage cheese, raw cheese, goat cheese, sheep cheese, etc.
Seasonings
Last but not least, enhance your dinners with herbs, spices, and low-sugar dips / condiments (hummus, baba ghanoush, dijon mustard, etc.). Nutritional yeast is also delicious. It has a nutty, cheesy flavor and pairs well with veggies and pasta.
How much protein should you eat at dinner?
Depends, of course! We’re all bio-individuals, so it’s important to consider factors like age, sex, activity level, and overall dietary goals. However, a general guideline is to aim for around 20-30 grams of protein (4-6 oz of animal protein for 3/4-1 cup of plant-based protein, like tofu). This amount can provide necessary energy, support muscle maintenance, and aid in satiation.
8 protein packed Dinner ideas
As mentioned, ending your day with a protein-rich dinner is a simple yet powerful way to enhance your overall well-being. Below are easy protein dinner ideas—many are gluten-free and family-friendly!
Grilled sausages with pasta and veggies: Grill sausages (chicken, pork, or veggie), along with onions and bell peppers. Serve your protein and veggies with a side of protein-rich pasta. Sprinkle grated parm on top.
Baked salmon with asparagus and brown rice: Bake salmon and asparagus spears in avocado oil with sea salt, pepper, and garlic powder. Boil brown rice (for added protein, cook your rice in bone broth!). Once cooked, top the salmon with lemon and dill. Add a pat of ghee to the rice.
Lentil and chickpea curry: Simmer lentils, chickpeas, spinach, onions, and broccoli in a fragrant curry sauce. Serve it over organic basmati rice with yogurt.
Tofu and vegetable stir-fry: Sauté non-GMO tofu cubes with a variety of colorful veggies (bell peppers, carrots, snap peas, kale, and green onion) and this keto stir-fry sauce. For a low-carb option, serve over cauliflower rice. Top with sesame seeds.
Turkey and black bean chili: Whip up a satisfying and protein-rich chili using ground turkey, black beans, tomatoes, spinach, and taco seasoning. Top with Greek yogurt or avocado. For dipping, try jalapeño lentil chips!
Shrimp and veggie skewers: Thread shrimp, bell peppers, onions, and mushrooms onto skewers. Brush with olive oil and sea salt, pepper, and thyme. Grill. Serve with chickpea rice and a simple salad.
Greek salad with grilled chicken: Combine grilled chicken breast with a classic Greek salad featuring cucumbers, tomatoes, red onions, feta cheese, and Kalamata olives. Drizzle with olive oil, balsamic, and sprinkle with oregano. Serve with sourdough toast topped with ghee.
Grilled steak with roasted sweet potatoes and Brussels sprouts: Grill steak. Serve it alongside roasted sweet potatoes and Brussels sprouts. Once plated, top veggies with goat cheese.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
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