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50 High-Protein Dinners Under 30 Minutes (30-50g Per Meal)

  • Writer: Savannah
    Savannah
  • 2 days ago
  • 6 min read

By Savannah Ryan, Cookbook Author


Why Protein Matters


According to Harvard T.H. Chan School of Public Health, optimal protein intake is 1.2-2.0g per kg body weight—not the outdated 0.8g RDA. For a 150 lb person, that's 80-135g daily.


Benefits of high-protein dinners:

  • Keeps you full for hours (no late-night snacking)

  • Builds and maintains muscle

  • Stabilizes blood sugar

  • Burns more calories to digest (thermic effect)

  • Supports hormone production

Most people eat 50-60g daily and wonder why they're always hungry. These recipes deliver 30-50g per meal in under 30 minutes.


Learn the complete MAHA approach in my kitchen fundamentals guide.


The High-Protein Quick-Cook Formula


Fast proteins (under 15 min):

  • Shrimp (3-5 min) - 24g per 4 oz

  • Thin-sliced chicken (8 min) - 26g per 4 oz

  • Fish fillets (10 min) - 25g per 4 oz

  • Eggs (5 min) - 6g each

  • Canned beans (instant) - 15g per cup

Protein stackers (add 5-15g):

  • Greek yogurt topping - 8g per ¼ cup

  • Feta or parmesan - 5-10g per oz

  • Hemp hearts - 10g per 3 tbsp

  • Chickpeas side - 7g per ½ cup

  • Quinoa base - 8g per cup

See my complete chicken guide for 75+ high-protein chicken recipes.



50 High-Protein Dinners Under 30 Minutes (30-50g Per Meal)
50 High-Protein Dinners Under 30 Minutes (30-50g Per Meal)

50 High-Protein Recipes (By Protein Source)


Chicken (15 Recipes - 35-45g Protein)

1. Greek Chicken Power Bowl (42g) Time: 20 min | Grilled chicken + quinoa + chickpeas + feta + tzatziki Mediterranean recipes

2. Thai Basil Chicken Stir-Fry (35g) Time: 15 min | Coconut oil, Thai basil, fish sauce, serve over cauliflower rice Asian recipes

3. Lemon Garlic Chicken Thighs (38g) Time: 25 min | Pan-sear in ghee, lemon-garlic sauce Get recipe

4. Chicken Tikka Masala (36g) Time: 25 min | Quick version with canned tomatoes Indian recipes

5. Buffalo Chicken Salad (35g) Time: 15 min | Rotisserie chicken + buffalo sauce + romaine + blue cheese

6. Pesto Chicken with White Beans (45g) Time: 22 min | Homemade pesto, cannellini beans add 15g protein

7. Chicken Shawarma Plate (38g) Time: 20 min | Spice rub, serve with hummus + Greek yogurt

8. Teriyaki Chicken with Edamame (47g) Time: 20 min | Chicken 30g + edamame 17g

9. Chicken Fajita Bowl (40g) Time: 18 min | Add black beans and Greek yogurt for protein boost

10. Cilantro Lime Chicken (35g) Time: 20 min | Marinate 10 min, grill or pan-sear

11. Chicken Caesar Loaded (38g) Time: 15 min | Double chicken, add eggs, hemp hearts

12. Honey Garlic Chicken (33g) Time: 18 min | Quick sauce with honey + garlic + soy

13. Chicken Parmesan Quick (42g) Time: 25 min | Bread with protein powder + parmesan

14. Balsamic Chicken & Lentils (44g) Time: 25 min | Chicken + warm lentil salad

15. Greek Lemon Chicken Soup (35g) Time: 25 min | Add extra chicken, Greek yogurt swirl


All detailed recipes in Savor Chicken cookbook.


Fish & Seafood (10 Recipes - 28-35g Protein)

16. Garlic Butter Shrimp (28g) Time: 10 min | Sauté in butter, add parmesan for +10g

17. Salmon Power Bowl (35g) Time: 20 min | Salmon + quinoa + edamame

18. Blackened Fish & Black Beans (35g) Time: 18 min | Fish 25g + beans 10g

19. Shrimp Stir-Fry (30g) Time: 15 min | Add scrambled eggs for +12g

20. Tuna Poke Bowl (32g) Time: 15 min | Sushi-grade tuna + edamame

21. Salmon Cakes (30g) Time: 20 min | Canned salmon (budget-friendly)

22. Mediterranean Baked Fish (32g) Time: 22 min | White fish + chickpeas baked together

23. Shrimp & White Bean Salad (33g) Time: 15 min | Quick protein stack

24. Cajun Shrimp Pasta (38g) Time: 18 min | Use protein pasta +10g

25. Tuna Protein Bowl (35g) Time: 10 min | Canned tuna + eggs + white beans


Beef & Pork (8 Recipes - 35-45g Protein)

26. Steak & Eggs (45g) Time: 15 min | Breakfast for dinner power move

27. Beef & Broccoli (38g) Time: 18 min | Serve over cauliflower rice with hemp hearts

28. Korean Beef Bowl (35g) Time: 15 min | Add fried egg +6g, kimchi

29. Pork Tenderloin & White Beans (40g) Time: 22 min | Protein combo

30. Beef Taco Salad (42g) Time: 18 min | Ground beef + black beans + Greek yogurt + cheese

31. Pork Chops & Lentils (38g) Time: 20 min | Warm lentil salad

32. Steak Fajita Bowl (40g) Time: 20 min | Sliced steak + peppers + black beans

33. Ground Beef & Bean Skillet (35g) Time: 18 min | One-pan meal


Eggs (5 Recipes - 28-35g Protein)

34. Shakshuka Extra Eggs (30g) Time: 25 min | Use 4 eggs, add Greek yogurt + feta

35. Egg Fried Rice (28g) Time: 15 min | 3 eggs + edamame

36. Sausage Frittata (32g) Time: 20 min | 8 eggs + quality sausage

37. Breakfast Burrito Bowl (35g) Time: 15 min | Eggs + black beans + cheese + avocado

38. Turkish Eggs (28g) Time: 15 min | Poached eggs over Greek yogurt + chickpeas


Vegetarian (12 Recipes - 25-38g Protein)

39. Lentil & Chickpea Curry (30g) Time: 25 min | Double plant protein Vegan recipes

40. Tofu Scramble Bowl (32g) Time: 15 min | Tofu + black beans + hemp hearts

41. Greek Salad Double Chickpeas (28g) Time: 10 min | Chickpeas + feta + pumpkin seeds

42. Tempeh Stir-Fry (38g) Time: 18 min | Highest plant protein at 31g per cup

43. White Bean Kale Soup (26g) Time: 22 min | Extra beans + parmesan + hemp hearts

44. Cottage Cheese Flatbread Pizza (32g) Time: 18 min | Cottage cheese in dough + ricotta topping

45. Lentil Bolognese (28g) Time: 25 min | Serve over protein pasta +10g

46. Black Bean Quinoa Bowl (30g) Time: 20 min | Black beans + quinoa + Greek yogurt + pepitas

47. Chickpea "Chicken" Salad (25g) Time: 10 min | Mashed chickpeas + Greek yogurt

48. High-Protein Veggie Burger Bowl (35g) Time: 20 min | Lentil-black bean patties + quinoa

49. Cottage Cheese Scramble (30g) Time: 12 min | Mix cottage cheese into eggs

50. White Bean Pasta (32g) Time: 18 min | White beans + protein pasta + parmesan


Explore plant-based meals in Savor Plants cookbook.


Quick Shopping List


Weekly Proteins:

  • Chicken thighs (3 lbs)

  • Shrimp (1 lb frozen)

  • Salmon (1 lb)

  • Eggs (2 dozen)

  • Greek yogurt (32 oz)

  • Cottage cheese (16 oz)

Plant Proteins:

  • Canned chickpeas (4 cans)

  • Canned black beans (3 cans)

  • Lentils (2 cups dry)

  • Tofu (1 block)

Protein Boosters:

  • Hemp hearts

  • Parmesan

  • Feta

  • Almonds

MAHA Fats:

  • Olive oil

  • Ghee

  • Coconut oil

See my MAHA pantry guide for complete stocking list.


Sample Week (248g Protein Total)


Monday: Greek Chicken Bowl (42g) - 20 min

Tuesday: Shrimp Stir-Fry (30g) - 15 min

Wednesday: Shakshuka (30g) - 25 min

Thursday: Korean Beef Bowl (41g) - 15 min

Friday: Salmon Bowl (35g) - 20 min

Saturday: Lentil Curry (30g) - 25 min

Sunday: Steak Fajita Bowl (40g) - 20 min


Download the complete meal plan.


Why MAHA Matters for Protein


Cooking quality protein in seed oils (canola, soybean, vegetable oil) creates oxidized compounds that cause inflammation. According to Dr. Cate Shanahan, this negates the health benefits of high-protein eating.

Use these instead:

  • Ghee (485°F smoke point)

  • Olive oil (Mediterranean standard)

  • Coconut oil (stable saturated fat)

  • Avocado oil (520°F smoke point)


Read my complete seed oil guide to understand why.


Pro Tips


1. Stack proteins: Don't rely on one source. Chicken + chickpeas + feta = 48g

2. Prep Sunday (15 min): Grill chicken, boil eggs, cook lentils. Use all week.

3. Add boosters: Hemp hearts, Greek yogurt, parmesan add 5-10g instantly

4. Swap smart: Greek yogurt instead of sour cream (+5g), protein pasta (+10g), quinoa instead of rice (+4g)

5. Use instant-read thermometer: Chicken to 160°F, fish to 135°F. No more dry protein.


Learn all techniques in my 30-minute dinner guide.


Common Mistakes


Mistake: Overcooking lean proteinsFix: Use thermometer, choose fattier cuts (thighs over breasts)

Mistake: Plain grilled chicken foreverFix: Try global cuisines - Thai, Greek, Indian. Same protein, different flavors. See Savor Asia and Savor Mediterranean.

Mistake: All protein, no vegetablesFix: Fill half your plate with vegetables. Fiber + protein = sustained fullness.


Resources


Get Started:


Cookbooks:


Expert Guides:


Tags: High Protein Dinners, High Protein Recipes, Quick Protein Meals, 30 Minute High Protein

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