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Fuel your evenings with meals that are light on calories, rich in protein, and bursting with flavor.
Eating a low-calorie, high-protein dinner is a cornerstone of many health and fitness goals, whether you’re aiming to lose weight, build muscle, or simply maintain a balanced diet. Protein keeps you full longer, supports muscle repair, and boosts metabolism while keeping calories in check, ensuring you stay on track with your wellness journey. Below we’ve rounded up 7 delicious, nutrient-packed dinners, each under 400 calories and loaded with 1835 grams of protein.
1-Grilled Chicken Veggie Salad
Ingredients
- 4 oz grilled chicken breast
- Mixed greens: spinach, arugula, and romaine.
- Cherry tomatoes, cucumber, shredded carrots
- Light balsamic vinaigrette
Protein: 35g, Calories: 300.
Why It Works Lean chicken breast is a protein powerhouse, while the colorful veggies add fiber, vitamins, and antioxidants. Skip heavy dressings and opt for a tangy vinaigrette to keep it light.
Pro Tip: Marinate the chicken in lemon juice, garlic, and herbs for extra flavor without added calories.
2-Lemon Garlic Shrimp Zoodles
Ingredients
- 5 oz shrimp peeled and deveined
- 2 medium zucchini spiralized
- Garlic, lemon zest, 1 tsp olive oil
- Red pepper flakes are optional.
Protein: 25g, Calories: 250.
Why It Works Shrimp is low in calories but high in protein and omega-3s. Zucchini noodles, or zoodles, replace carb-heavy pasta, slashing calories while adding crunch.
Pro tip: Sauté shrimp quickly over high heat to avoid rubberiness and finish with a squeeze of fresh lemon.
3-Baked Salmon with Asparagus
Ingredients
- 5 oz salmon fillet
- 1 cup asparagus
- 1 tsp olive oil, lemon, garlic
- Protein: 30g, Calories: 350.
Why It Works Salmon is rich in protein and heart-healthy omega-3 fatty acids. Asparagus adds folate and fiber, making this a well-rounded meal.
Pro Tip Season with dill or smoked paprika for a gourmet touch.
4-Tofu Veggie Stir-Fry
Ingredients
- 6 oz firm tofu pressed and cubed
- Broccoli, bell peppers, and snap peas.
- Low-sodium soy sauce, ginger, and garlic
Protein: 20g, Calories: 300
Why It Works Tofu is a plant-based protein star, and stir-frying retains the crunch and nutrients of veggies.
Pro Tip: Add edamame or shiitake mushrooms for extra texture and protein.
5-Lettuce Wraps with Ground Chicken
Ingredients
- 4 oz ground chicken
- Butter lettuce leaves
- Water chestnuts, carrots, and light hoisin sauce
Protein: 25g Calories: 280
Why It Works Butter lettuce replaces carb-heavy wraps while ground chicken and veggies deliver a satisfying crunch.
Pro Tip: Use coconut aminos instead of hoisin for a gluten-free, lower-sugar option.
6-Egg White Spinach Omelette
Ingredients
- 1 cup egg whites
- Spinach, mushrooms, and cherry tomatoes.
- 1 tbsp feta cheese
Protein: 20g, Calories: 200.
Why It Works Egg whites are nearly pure protein, and veggies add volume and nutrients. Feta provides a salty kick without overdoing calories.
Pro Tip Serve with a slice of whole-grain toast for added fiber.
7-Greek Yogurt Chicken Salad
Ingredients
- 4 oz shredded chicken breast
- 1 cup nonfat Greek yogurt
- Celery, red grapes, lemon juice
Protein: 35g, Calories: 250.
Why It Works Greek yogurt replaces mayo for a creamy, protein-rich base. Grapes add sweetness and antioxidants.
Pro Tip Serve in lettuce cups or with cucumber slices for a low-carb crunch.
Keys to Success
1. Prep Proteins in Advance Grill chicken, cook lentils, or portion shrimp ahead for quick assembly.
2. Spice It Up Use herbs, citrus, and spices like cumin, paprika, or chili flakes to add flavor without calories.
3. Portion Control Stick to recommended serving sizes for proteins and oils to keep calories in check.
Final Thoughts
These meals prove that eating healthily doesn’t mean sacrificing flavor or satisfaction. By focusing on lean proteins, fiber-rich veggies, and smart swaps like zoodles or lettuce wraps, you can enjoy dinners that align with your goals. Whether you’re meal prepping for the week or cooking fresh each night, these recipes are designed to keep you energized, full, and on track.
Bon appétit.
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