21 15-Minute High-Protein Dinner Recipes (2024)

FAQs

What is a good high-protein dinner? ›

Some of the best foods for eating before bed include high-protein snacks like cottage cheese, Greek yogurt, nut butter, eggs, or a protein shake; complex carbohydrates such as oats, quinoa, sweet potatoes, or brown rice; healthy fats such as avocados or almonds; and vegetables like broccoli and spinach.

General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time. Don't waste your money on excessive amounts.

Case in point, our caramelized beef with rice, steak grain bowls, creamy Tuscan chicken, and sheet pan bibimbap. Want more high-protein inspiration? Check out our top weeknight dinners featuring steak, chicken, and seafood, and our favorite vegetarian dinners too.

In 2012, a first-of-its-kind study⁷ revealed that consuming casein protein before sleep increases overall protein synthesis and enhances net protein balance. Despite a limited sample size of 16 participants, researchers concluded that pre-sleep protein intake effectively boosts post-exercise overnight recovery.

The simple answer is yes: consuming protein about 30 minutes before bed has been shown to increase muscle protein synthesis overnight. However, the amount of protein you eat or drink and whether resistance exercise is done that same night both play a role in how effective consuming protein before bed actually is.

What does 30 grams of protein look like for dinner? ›

Here are some examples: 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or greek yogurt. 5-6 whole eggs.

It's best to spread your protein intake throughout the day, as eating too much at once can cause uncomfortable side effects.

Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.