20 Easy High-Protein Dinners Under 400 Calories (Ready in 30 Min)

Juicy garlicky chicken over fluffy rice with a simple soy-sesame sauce. A weeknight staple ready in 20 minutes.

• 150g chicken breast
• ½ cup cooked white rice
• 4 garlic cloves, minced
• 1 tbsp olive oil
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• ¼ tsp chili flakes
• Green onion + sesame seeds

1. Heat olive oil in pan over medium-high. Add garlic, cook 1 minute.
2. Add chicken. Cook 5–6 min per side until golden.
3. Pour soy sauce and sesame oil over. Toss. Cook 1 more minute.
4. Serve over rice. Top with green onion and sesame seeds.

Crispy garlicky shrimp with colorful vegetables in a sriracha-soy sauce. Ready in 15 minutes — better than takeout.

• 150g shrimp, peeled
• 1 cup mixed stir fry veg
• ½ cup brown rice
• 1 tbsp soy sauce
• 1 tsp sriracha
• 1 tsp sesame oil
• 2 garlic cloves, minced
• ½ tsp fresh ginger

1. Pat shrimp dry, season with salt and pepper.
2. Heat sesame oil in wok over high. Add garlic and ginger, 30 seconds.
3. Add shrimp, cook 2 min per side until pink.
4. Add vegetables and sauce. Stir fry 3 minutes.
5. Serve over brown rice immediately.

Silky protein-packed pasta sauce from blended cottage cheese — creamy without the heavy cream, nobody guesses it's healthy.

• 80g whole-grain pasta
• ½ cup low-fat cottage cheese
• 2 garlic cloves
• 2 tbsp grated Parmesan
• ¼ cup pasta water
• Salt, pepper, chili flakes
• Fresh basil
• Cherry tomatoes (optional)

1. Cook pasta. Reserve ¼ cup water before draining.
2. Blend cottage cheese, garlic, Parmesan, salt, pepper until smooth.
3. Toss hot pasta with sauce. Add pasta water until creamy.
4. Top with chili flakes, basil, and tomatoes.

All the satisfaction of a burger in bowl form — no bun needed. Seasoned turkey, crisp romaine, avocado, and tangy yogurt sauce.

• 150g lean ground turkey
• 1 cup romaine lettuce
• ½ cup cherry tomatoes
• ¼ avocado, sliced
• 1 tbsp plain Greek yogurt
• 1 tsp Worcestershire sauce
• Garlic powder, salt, pepper
• 1 tbsp mustard

1. Mix turkey with Worcestershire, garlic powder, salt, pepper.
2. Cook in pan over medium-high 4–5 min per side (165°F).
3. Build bowl: romaine, tomatoes, avocado, turkey.
4. Drizzle Greek yogurt mixed with mustard on top.

Flaky caramelized salmon with honey-soy glaze over brown rice with avocado and edamame. Restaurant quality in 20 minutes.

• 150g salmon fillet
• ½ cup brown rice
• ¼ avocado, sliced
• ¼ cup edamame
• 1 tbsp honey
• 1 tbsp soy sauce
• 1 tsp sesame oil
• Sesame seeds + green onion

1. Mix honey, soy sauce, sesame oil into glaze.
2. Brush salmon with glaze. Pan-sear 3–4 min per side.
3. Flake salmon into large pieces.
4. Build bowl: rice, edamame, avocado, salmon. Drizzle remaining glaze.