5 High-Protein, Calorie-Friendly Dinners for the Week

Hitting your protein target doesn't mean eating the same grilled chicken and rice every night. These five dinners are built to keep you full, support recovery, and fit into a calorie-conscious day, without sacrificing flavour. Each one serves 1 (scale up as needed) and comes in under 600 calories with at least 35g of protein.

1. Garlic Lime Chicken with Charred Corn and Black Bean Salad

~520 calories | ~45g protein

Marinate chicken breast in garlic, lime juice, and a pinch of cumin, then pan-sear or grill until charred at the edges. Serve over a salad of black beans, charred corn, diced tomato, red onion, and coriander, tossed with a light lime dressing.

Why it works: lean chicken breast is one of the most efficient protein sources per calorie, and the beans add fibre that keeps you satisfied longer without piling on extra calories.

2. Baked Salmon with Roasted Broccoli and Lemon Yoghurt Sauce

~560 calories | ~40g protein

Bake a salmon fillet at 200°C for 12–15 minutes until just cooked through. Roast broccoli florets alongside with a light drizzle of olive oil and chilli flakes. Finish with a spoon of Greek yoghurt mixed with lemon zest, garlic, and dill.

Why it works: salmon delivers protein plus omega-3s, and swapping a heavy cream sauce for a Greek yoghurt base cuts calories while still keeping things creamy and satisfying.

3. Turkey and Vegetable Stir-Fry with Cauliflower Rice

~480 calories | ~42g protein

Brown lean turkey mince with garlic and ginger, then stir-fry with capsicum, snow peas, carrot, and a low-sodium soy-based sauce. Serve over cauliflower rice for a lighter base, or swap in a small portion of regular rice if you need more carbs for training days.

Why it works: turkey mince is lean and cooks fast, and cauliflower rice bulks up the plate for very few calories, leaving more room in your budget for protein and veg.

4. Greek-Style Baked Cod with White Beans

~490 calories | ~38g protein

Nestle a cod fillet into a bed of white beans, cherry tomatoes, olives, and oregano. Bake at 190°C for 20 minutes until the fish flakes easily. A squeeze of lemon at the end brightens the whole dish.

Why it works: white fish is extremely lean, and the beans quietly add another 8–10g of protein along with fibre, so you get a filling, high-protein meal without needing a huge portion of fish.

5. Beef and Broccoli Lettuce Wraps

~540 calories | ~44g protein

Stir-fry lean beef strips with broccoli, garlic, and a splash of soy and sesame oil. Spoon into large lettuce cups instead of rice or tortillas, topped with spring onion and sesame seeds.

Why it works: swapping the wrap or rice for lettuce keeps carbs and calories low while the lean beef delivers a serious protein hit — great for a lighter dinner that still feels substantial.

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A few tips for the week:

Prep proteins in bulk on a Sunday (grill or bake a batch of chicken, salmon, and beef) so weeknight dinners come together in 10–15 minutes. Keep a bag of frozen mixed veg and a tub of cauliflower rice on hand for easy volume without the calorie cost. And don't be afraid to double the vegetables in any of these — they're doing a lot of the work keeping you full.

Calorie and protein figures are estimates based on standard portion sizes and will vary depending on exact ingredients and quantities used.