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high-protein dinner

High Protein Dinner: Delicious Meals for Energy and Muscle Support


  • Author: Jennie Graham
  • Total Time: 35 minutes
  • Yield: 2 servings 1x

Description

 

This high-protein dinner features grilled chicken, quinoa, and veggies for a balanced and flavorful meal. Packed with lean protein, fiber, and essential nutrients, it’s a perfect post-workout or healthy dinner option!


Ingredients

Scale
  • 2 boneless, skinless chicken breasts
  • 1 cup quinoa
  • 2 cups chicken broth (or water)
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp cumin
  • Salt and pepper to taste
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 red onion, finely chopped
  • 1/2 avocado, sliced
  • Fresh parsley or cilantro for garnish

Instructions

  • Cook the quinoa: Rinse the quinoa thoroughly. In a medium saucepan, combine the quinoa and chicken broth (or water). Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside.
  • Season the chicken: Rub the chicken breasts with olive oil, lemon juice, garlic powder, paprika, cumin, salt, and pepper.
  • Grill the chicken: Heat a grill or grill pan over medium-high heat. Cook the chicken breasts for 6-7 minutes per side or until fully cooked (internal temperature of 165°F). Let the chicken rest for 5 minutes, then slice into strips.
  • Prepare the veggies: In a bowl, combine the cherry tomatoes, cucumber, red onion, and avocado. Drizzle with olive oil and lemon juice, and season with salt and pepper.
  • Assemble the bowl: Divide the quinoa into bowls, top with grilled chicken slices, and the veggie mixture. Garnish with fresh parsley or cilantro, and serve!

Notes

  • Protein Boost: For extra protein, add a boiled egg or chickpeas to the bowl.
  • Make it vegan: Swap the chicken for tofu or tempeh and use vegetable broth for the quinoa.
  • Storage: This meal is perfect for meal prep! Store in airtight containers in the fridge for up to 4 days.
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes

Nutrition

  • Serving Size: per serving
  • Calories: 450
  • Sugar: 4g
  • Sodium: 300mg
  • Fat: 15g
  • Saturated Fat: 2g
  • Unsaturated Fat: 13g
  • Trans Fat: 0g
  • Carbohydrates: 35g
  • Fiber: 7g
  • Protein: 40g
  • Cholesterol: 70mg