- Your body needs protein to build muscle, support bone health and the immune system, produce hormones, and perform many other functions. Most adults need at least 0.8 grams of protein per kilogram of body weight per day.
- Chicken and rice is a high-protein dinner, providing about 25–30 grams of protein, but many dishes offer more protein and flavor.
- You can make high-protein meals by combining beef, turkey, salmon, eggs, tofu, lentils, beans, grains, dairy, nuts, and seeds.
A portion of chicken and rice provides about 25–30 grams of protein. This is a good amount of protein for a meal, but there are many high-protein dishes with more flavor and texture.
1. Meat Burrito
Protein: 30-32 grams
Burritos are very versatile and high in protein, especially when you add meat.
One meat burrito provides about 30–32 grams of protein. This protein comes from a serving of ground beef (4 ounces or 113 grams cooked), a slice of cheese, beans (¼ cup), rice (¼ cup), and a tortilla. Adding salsa, spices, lettuce, and tomatoes to these high-protein ingredients makes a delicious dinner.
2. Flaxseed-Coated Turkey Lettuce Wraps
Protein: 28-30 grams
Turkey lettuce wraps make a light, high-protein dinner. Coating the turkey with flaxseed before cooking adds protein and fiber to the dish.
One wrap provides about 28–30 grams of protein. This comes from a serving of lean ground turkey (114 grams or 4 ounces cooked) and 1–2 tablespoons of flaxseeds used in the coating. You can add your favorite vegetables, herbs, and sauce to boost nutrients and flavor.
3. Baked Salmon With Quinoa
Protein: 44 grams
Salmon is high in protein and healthy fats. You can pair it with other high-protein foods, such as quinoa, which is also rich in carbs and fiber.
One serving of baked salmon with quinoa provides about 44 grams of protein from half a fillet of salmon (154 grams) and cooked quinoa (½ cup). You can also use canned fish, such as tuna or sardines, for convenience.
4. Egg and Chickpea Curry Bowl
Protein: 28 grams
Eggs are one of the highest-quality protein sources. Many people eat eggs for breakfast, but they also make a great ingredient for lunch and dinner, adding flavor and protein.
One serving provides about 28 grams of protein, from two eggs, cooked chickpeas (½ cup), cooked buckwheat (½ cup), and 2 tablespoons of sunflower seeds. You can add vegetables like spinach, bell peppers, broccoli, zucchini, or tomatoes to add more fiber and nutrients.
Plant Protein vs. Animal Protein: Does It Make a Difference?
The human body absorbs protein from animal sources more efficiently. This is because animal-based foods such as eggs, meat, and dairy provide all essential amino acids in adequate amounts. Many plant foods are lower in one or more essential amino acids, which can reduce protein quality.
You can increase the protein quality of plant foods by combining whole grains and legumes. Each provides amino acids that the other lacks, so eating them together gives you all the essential amino acids. While this doesn’t make them equivalent to animal protein, it does improve their quality.
5. Tofu and Lentil Stir-Fry
Protein: 30 grams
Tofu and lentil stir-fry is a colorful dinner packed with nutrients. It contains tofu (half a block), lentils (½ cup), vegetables, and a sauce made of balsamic vinegar and soy sauce. This dinner provides about 30 grams of protein. You can also sprinkle seeds on top to add extra protein and texture.
6. Warm Bean and Grain Casserole
Protein: 20 grams
Bean casserole is easy to prepare with your choice of canned beans, such as chickpeas, black beans, or kidney beans.
Sauté garlic and vegetables, then combine them with the beans (½ cup), grains (½ cup), tomato sauce, and spices. Bake until heated through, then top with ½ cup of feta and bake until melted. This dinner provides about 20 grams of protein per serving. You can also add tofu cubes for extra protein.
How Much Protein Do You Really Need?
Your body needs protein for building muscle, supporting bone health and the immune system, producing hormones, and many other functions.
How much protein you need can change based on factors like muscle mass, age, sex, genetics, and activity level. Most adults need at least 0.8 grams of protein per kilogram of body weight (g/kg) per day to meet basic needs. You need more protein if you are physically active, have more muscle mass, are older, are recovering from illness or injury, or are trying to build or maintain muscle.
For most healthy adults, eating up to 2 g/kg per day is unlikely to be harmful. Intakes above this level are considered high for many people and may lead to long-term health problems.
