Meaty meals are hearty and filling, but that doesn’t mean they have to weigh you down! Here are 20 protein-rich dishes that are high on taste and low in calories. Consider your weeknight dinners for this month planned!
Poultry
1. Skinny Chicken Parmesan
Nutrition (per serving): Calories: 174; Total Fat: 7g; Saturated Fat: 2.5g; Monounsaturated Fat: 3g; Cholesterol: 62mg; Sodium: 407mg; Total Carbohydrate: 5g; Dietary Fiber: 1g; Sugars: 1g; Protein: 22g
2. Chicken Enchiladas
Nutrition (per serving): Calories: 194; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 27mg; Sodium: 640mg; Carbohydrate: 21g; Dietary Fiber: 10g; Sugar: 5g; Protein 18g
3. Baked Honey Mustard Chicken
Nutrition (per serving): Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 98mg; Sodium: 295mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 18g; Protein: 39g
4. Stuffed Chicken & Sautéed Kale with Pine Nuts
Nutrition (per serving): Calories: 369; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 185mg; Sodium: 333mg; Total Carbohydrate: 13g; Dietary Fiber: 1g; Sugars 2g; Protein: 42g
5. Chicken & Black Bean Burrito Bowls
Nutrition (per serving): Calories: 397; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 20mg; Sodium: 417mg; Total Carbohydrates: 48g; Dietary Fiber: 14g; Sugars: 8g; Protein: 23g
Beef
6. Cheesy Meatloaf Minis
Nutrition (per serving): Calories: 254; Total Fat: 11g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 112mg; Sodium: 607mg; Total Carbohydrate: 11g; Dietary Fiber: 1g; Sugars: 6g; Protein: 28g
7. Thai Beef Kabobs with Garden Vegetable Sauté
Nutrition (per serving): Calories: 256; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 61mg; Sodium: 248mg; Total Carbohydrates: 14g; Dietary Fiber: 2g; Sugars: 6g; Protein: 27g
8. Cilantro Burgers with Sriracha Mayo
Nutrition (per serving): Calories: 329; Total Fat: 14g; Saturated Fat: 4g; Cholesterol: 69mg; Sodium: 543mg; Total Carbohydrates: 22g; Dietary Fiber: 1g; Sugars: 3g; Protein: 26g
9. Grilled Steak Sandwiches
Nutrition (per serving): Calories: 350; Total Fat: 11g; Saturated Fat: 2.5g; Cholesterol: 64mg; Sodium: 571mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 5g; Protein 28g
10. Meat & Grain Burgers
Nutrition (per serving): Calories: 381; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 85mg; Sodium: 497mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 5g; Protein: 27g
Pork
11. Smoky Pork Stir-Fry
Nutrition (per serving): Calories: 165; Total Fat: 6.4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 46mg; Sodium: 323mg; Total Carbohydrate: 10g; Dietary Fiber: 3g; Sugars: 6g; Protein: 17g
12. Poached Egg & Crispy Prosciutto Avocado Toast
Nutrition (per serving): Calories: 275; Total Fat: 13 g; Saturated Fat: 3 g; Monounsaturated Fat: 3 g; Cholesterol: 215 mg; Sodium: 336 mg; Total Carbohydrate: 25 g; Dietary Fiber: 7 g; Sugars: 4 g; Protein: 16 g
13. Baked Egg & Ham Tortilla
Nutrition (per serving): Calories: 279; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 220mg; Sodium: 584mg; Total Carbohydrate: 24g; Dietary Fiber: 4g; Sugars: 5g; Protein: 21g
14. Egg with Bacon + Brussels Sprout Hash
Nutrition (per serving): Calories: 321; Total Fat: 25 g; Saturated Fat: 5 g; Monounsaturated Fat: 13 g; Cholesterol: 224 mg; Sodium: 581 mg; Total Carbohydrate: 12 g; Dietary Fiber: 6 g; Sugars: 3 g; Protein: 15 g
15. Roasted Pork Tenderloin Tacos
Nutrition (per serving): Calories: 362; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 82mg; Sodium: 4238mg; Total Carbohydrates: 27g; Dietary Fiber: 6g; Sugars: 4g; Protein: 28g
Seafood
16. Sautéed Tuna Steaks with Garlic Sauce
Nutrition (per serving): Calories: 148; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 32mg; Sodium: 107mg; Total Carbohydrate: 1g; Dietary Fiber: 0g; Sugars: 0g; Protein: 20g
17. Baked Cod with Pineapple Avocado Salsa
Nutrition (per serving): Calories: 204; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 50mg; Sodium: 220mg; Total Carbohydrate: 10g; Dietary Fiber: 4g; Sugars: 6g; Protein: 26g
18. Coconut Curry Shrimp & Green Beans
Nutrition (per serving): Calories: 291; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 230mg; Sodium: 243mg; Total Carbohydrate: 14g; Dietary Fiber: 3g; Sugars 2g; Protein: 33g
19. Maple Glazed Grilled Salmon
Nutrition (per serving): Calories: 305; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 88mg; Sodium: 288mg; Total Carbohydrate: 18g; Dietary Fiber: 0g; Sugars 16g; Protein: 30g
20. Mahi Mahi Tacos with Corn & Tomato Salsa
Nutrition (per serving): Serves: Calories: 315; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 83g; Sodium: 440mg; Total Carbohydrate: 40g; Dietary Fiber: 6g; Sugars: 7g; Protein: 25g
