7 high-protein recipes for weight loss

What you eat for dinner can make a lot of difference when it comes to weight management. When your goal is to lose weight, pay equal attention to all macronutrients, particularly protein. Including high-protein foods during dinner is good for multiple reasons. Protein increases satiety and decreases hunger, which can help control calorie intake and aid in weight management. By incorporating lean proteins like chicken, fish, tofu, or lentils into your menu, you can provide your body with the building blocks it needs to repair and build muscle and lose weight effectively. So, try these tasty high-protein recipes for weight loss.

High-protein dinner recipes for weight loss

Try these protein-rich healthy dinner recipes for weight loss, shares dietician Ramya B.

1. Grilled chicken with quinoa and steamed broccoli

Ingredients:

• 1 chicken breast (150g)
• 1/2 cup of quinoa
• 1 cup of broccoli florets
• 1 tablespoon of olive oil
• Salt and pepper to taste
• 1 clove of garlic (minced)
• Lemon juice for seasoning

Method:

1. Season the chicken breast with olive oil, garlic, salt, and pepper.
2. Grill the chicken on medium heat for 6-7 minutes on each side or until fully cooked.
3. Cook quinoa according to package instructions.
4. Steam broccoli for 4-5 minutes.
5. Serve the chicken over quinoa with steamed broccoli on the side, and drizzle with lemon juice.

2. Tofu stir-fry with vegetables

Ingredients:

• 200 grams of firm tofu (cubed)
• 1 cup of bell peppers (sliced)
• 1 cup of snap peas
• 1 carrot (julienned)
• 2 tablespoons of soy sauce (low sodium)
• 1 tablespoon of sesame oil
• 1 clove of garlic (minced)
• 1 teaspoon of ginger (grated)

Method:

1. Heat sesame oil in a pan and sauté garlic and ginger until fragrant.
2. Add tofu and stir-fry until golden brown.
3. Add the vegetables and stir-fry for 5-7 minutes.
4. Add soy sauce and cook for another 2 minutes.
5. Serve hot.

3. Baked salmon with asparagus

Ingredients:

• 150 grams of salmon fillet
• 1 bunch of asparagus (trimmed)
• 1 tablespoon of olive oil
• 1 lemon (sliced)
• Salt and pepper to taste

Method:

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillet and asparagus on a baking sheet lined with parchment paper.
3. Drizzle with olive oil, and season with salt, and pepper.
4. Lay lemon slices over the salmon.
5. Bake it in the oven for 15 minutes until it is thoroughly cooked.

4. Chicken meatballs with zucchini noodles

Ingredients:

• 200 grams of ground chicken
• 1 egg
• 1/4 cup of breadcrumbs
• 2 zucchini (spiralized)
• 1 tablespoon of olive oil
• 1 clove garlic (minced)
• 1/4 cup of marinara sauce
• Salt and pepper to taste

Method:

1. Preheat the oven to 375°F (190°C).
2. Mix ground chicken, egg, breadcrumbs, garlic, salt, and pepper in a bowl.
3. Form small meatballs and place them on a baking sheet.
4. Bake for 15-18 minutes until golden brown.
5. Heat olive oil in a pan, add zucchini noodles, and sauté for 3-4 minutes.
6. Serve meatballs over zucchini noodles with marinara sauce.

5. Lentil and spinach soup

Ingredients:

• 1 cup of green lentils
• 4 cups of vegetable broth
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 2 cups spinach leaves
• 1 carrot (chopped)
• 1 tablespoon of olive oil
• 1 teaspoon of cumin
• Salt and pepper to taste

Method:

1. In a hot pan, add olive oil, onion, garlic and carrots. Cook it thoroughly until it becomes soft.
2. Add lentils and vegetable broth, and bring to a boil.
3. Reduce heat and simmer for 25-30 minutes until lentils are tender.
4. Stir in spinach and cumin, and cook for another 5 minutes.
5. Season with salt and pepper and serve hot soup.

6. Shrimp and avocado salad

Ingredients:

• 150 grams of shrimp (peeled and deveined)
• 1 avocado (diced)
• 1 cup of mixed greens
• 1/2 cucumber (sliced)
• 1 tablespoon of olive oil
• 1 tablespoon of lemon juice
• Salt and pepper to taste.

Method:

1. Heat a pan with olive oil and cook shrimp until pink and fully cooked.
2. In a large bowl, mix shrimp, avocado, mixed greens, and cucumber.
3. Drizzle with lemon juice and season with salt and pepper.
4. Toss gently and serve.

7. Chickpea and spinach curry

Ingredients:

• 1 cup of chickpeas (pre-cooked)
• 2 cups of spinach leaves
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 tablespoon of curry powder
• 1 cup of coconut milk (light)
• 1 tablespoon of olive oil
• Salt and pepper to taste

Method:

1. Heat olive oil in a pan, sauté onion and garlic until soft.
2. Add curry powder, mix them well, and cook them until the raw flavor dissipates.
3. Add chickpeas and coconut milk, and bring to a simmer.
4. Stir in spinach and cook for 3-4 minutes until wilted.
5. Season with salt and pepper and serve hot.

How do high-protein dinner recipes help with weight loss?

High-protein dinners can be effective for weight loss, as per a study published in the Journal of Obesity and Metabolic Syndrome. Here’s how including protein-rich dishes in your dinner help you lose weight:

• Satiety: Protein is highly satiating, which means it helps you feel full longer, reducing the likelihood of late-night snacking.
• Thermogenesis: The body burns more calories digesting protein compared to fats and carbohydrates.
• Muscle maintenance: Protein supports muscle growth and maintenance, which is essential for a healthy metabolism. Presence of good muscle mass helps in burning more calories while at rest.
• Stabilising blood sugar: Protein helps stabilise blood sugar levels, reducing cravings for sugary or high-carb foods.

Also Read: 20 high protein snacks to make snacking guilt-free

Who should avoid high-protein dinner?

While these high-protein dinner options are safe, some individuals should limit their intake due to the following reasons –

• Kidney issues: Individuals with kidney problems should avoid high-protein diets, as excess protein can strain the kidneys.
• Gout: High-protein diets can lead to high uric acid levels, which may exacerbate gout.
• Liver issues: Those with liver conditions should consult a doctor before increasing protein intake.
• Pregnancy: Pregnant women should consult their healthcare provider to ensure a balanced diet, as excessive protein intake may not meet the diverse nutritional needs of pregnancy.

These recipes and tips should provide you with a balanced approach to incorporating high-protein dinners into your weight-loss journey.