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Protein is one of the most important macronutrients for following a healthy diet, especially for athletes like runners. It not only helps you build and maintain muscle, but it keeps hunger in check and helps stabilize blood sugar. But do quick, protein-packed dinners exist (that is, one that doesn’t involve scooping some vanilla powder into your blender)? Yes, and you don’t have to wreck your brains to make a delicious meal.
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RW+ Membership Benefits RW+ Membership Benefits is packed with healthy recipes, have just 10 minutes or less of prep time, and require only 15 to 20 minutes of cooking. The best part is that they were all designed by Sarah Mirkin, R.D.N., a registered dietitian, so you know you're getting the right balance of nutrients in each dish. Check out these high-protein dinner recipes to help you recover from a tough workout—without sacrificing the foods you love and saving time in the kitchen.
Veggie Burger
This savory vegetarian-friendly burger will keep you full for hours, thanks to textured vegetable protein (TVP), a soy-based meat substitute that mimics the texture of ground beef. With a long shelf life and a quick cook time, TVP is great to keep on hand for busy nights when you want to put out a nutritious meal fast.
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Shrimp, Avocado, and Egg Chopped Salad
Shrimp is a great source of lean protein and cooks quickly, making it an ideal alternative to chicken when you just don’t have time to roast an entire bird. Top some shrimp over this hearty salad with some premade hard-boiled eggs for a filling and well-balanced meal. Consider this your new go-to dinner for long nights at the office.
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Salmon Salad With Avocado and Sweet Grape Tomatoes
As an excellent source of omega-3 fatty acids and vitamin D, salmon is something you want to enjoy more than once a week for dinner. This salad also features mixed greens, grape tomatoes, avocado, and toasted almond slivers for a hearty crunch.
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Veggie Spaghetti and Meatballs
Yep, you can have a bowl of pasta and meatballs and eat it, too. This high-protein dinner recipe swaps in zoodles for white spaghetti for a low-carb alternative. With 35 grams of protein per serving, this Italian-inspired dinner is a healthy twist to a heavy classic.
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Tuna and Cheddar Wraps
If you’re truly strapped for time, these simple tuna wraps make a delicious no-cook meal. Packed with tuna salad, scallions, red peppers, butter lettuce, grape tomatoes, and grated cheddar cheese, these wraps provide a whopping 29 grams of protein.
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Baked Breaded Sole With Baby Potatoes and Broccoli
If you want to change up your fish dish, look no further than this flavorful sole recipe. Paired with a hearty side of potatoes and broccoli, this comforting dinner delivers 29 grams of muscle-building protein.
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Grilled Ahi Tuna Over Mashed Cauliflower
Take your cauliflower obsession to new levels with this tasty grilled ahi tuna recipe. Steaming the cauliflower will help soften it up so it’s easier to puree in a blender or food processor. Grilling the tuna just takes a few minutes on each side to cook completely. Then, toss a bed of mesclun greens over the mash and tuna, and voila—dinner is served!
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Cajun Spiced Salmon
Get a taste of that sizzling New Orleans flavor with this Cajun-spiced salmon. This easy salmon recipe is so flavorful that everyone will suspect you’ve been marinating it all day. But it’s really the ready-made taco seasoning that lends a spicy kick in an instant.
Save even more time in the kitchen by using store-bought cauliflower rice.
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Turkey Tacos
Taco Tuesdays just got more exciting with these delicious turkey tacos, which serve up 36 grams of hunger-curbing protein. Swap sour cream for Greek yogurt for a healthier addition that’ll still fill you up.
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15-Minute Spinach Tomato Frittata
As easy as scrambled eggs and as crowd-pleasing as pasta, this healthy frittata has 23 grams of protein per serving. Bonus: the leftovers keep nicely for tomorrow’s breakfast.
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