11 High-Protein Dinner Recipes for Stronger, Healthier Aging

A strong dinner rhythm helps preserve lean muscle, support bones, and keep energy steady with age. These eleven dinners emphasize complete proteins, fiber, and healthy fats. Portions assume four servings unless noted. Protein estimates are per serving.

Lemon-Herb Chicken Thighs with Beans and Greens

Bone-in thighs stay juicy and forgiving. The beans add fiber that helps with fullness and digestion. About 38 to 42 grams protein.

Ingredients

• 4 bone-in, skin-on chicken thighs
• 1 tablespoon olive oil
• 1 teaspoon kosher salt, 1/2 teaspoon black pepper
• 1 teaspoon dried oregano
• Zest of 1 lemon, plus 2 tablespoons lemon juice
• 1 tablespoon garlic-infused olive oil (or 2 minced cloves garlic)
• 1 cup low-sodium chicken broth
• 1 (15-ounce) can cannellini beans, rinsed
• 4 cups chopped kale or baby spinach
• 2 tablespoons chopped parsley

Instructions

1. Pat chicken dry. Season with salt, pepper, oregano, and lemon zest.
2. Heat olive oil in a large skillet over medium-high. Sear chicken skin-side down until deep golden, 6 to 8 minutes. Flip.
3. Stir in garlic-infused oil, broth, beans, and greens. Reduce to a simmer, cover, and cook until thighs reach 175°F, 12 to 15 minutes.
4. Stir in lemon juice and parsley. Adjust seasoning and serve.

Salmon and Farro with Tomato–Olive Pan Sauce

Omega-3 fats support heart and brain health while farro contributes fiber and minerals. About 35 grams protein.

Ingredients

• 1 cup farro, rinsed
• 4 (5- to 6-ounce) salmon fillets
• 1 tablespoon olive oil, plus more for drizzling
• 1 teaspoon kosher salt, 1/2 teaspoon black pepper
• 1 cup cherry tomatoes, halved
• 2 tablespoons capers, rinsed
• 1/3 cup chopped olives (Kalamata or green)
• 1/4 cup dry white wine or low-sodium broth
• 1 tablespoon chopped oregano or parsley
• Lemon wedges, to serve

Instructions

1. Heat oven to 425°F. Cook farro in salted water until tender, 18 to 25 minutes; drain.
2. Place salmon on a lined sheet pan. Drizzle with oil, season with salt and pepper. Roast 8 to 12 minutes, to desired doneness.
3. Meanwhile, warm 1 tablespoon oil in a skillet. Add tomatoes, capers, and olives; cook until tomatoes soften, 3 to 4 minutes.
4. Add wine or broth and simmer 1 minute. Stir in herbs. Serve salmon over farro with pan sauce and lemon.

Turkey and Bean Chili with Cocoa

Lean turkey and two kinds of beans deliver protein and fiber. Cocoa deepens flavor without extra salt. About 34 to 40 grams protein.

Ingredients

• 1 tablespoon olive oil
• 1 large onion, diced
• 1 to 2 cloves garlic, minced (or 1 teaspoon garlic-infused oil)
• 1 1/2 pounds lean ground turkey
• 2 tablespoons chili powder
• 1 teaspoon ground cumin, 1 teaspoon smoked paprika
• 1 tablespoon unsweetened cocoa powder
• 1 (28-ounce) can crushed tomatoes
• 1 cup low-sodium chicken broth or water
• 2 (15-ounce) cans beans, rinsed (kidney and/or pinto)
• Salt and pepper to taste
• Avocado, cilantro, plain yogurt for topping (optional)

Instructions

1. Heat oil in a pot over medium. Cook onion until translucent, 5 minutes. Add garlic and cook 30 seconds.
2. Add turkey and cook, breaking up, until no longer pink.
3. Stir in chili powder, cumin, paprika, and cocoa; toast 30 seconds.
4. Add tomatoes, broth, and beans. Simmer 25 to 30 minutes. Season to taste and serve with toppings.

Shrimp and Quinoa with Zucchini and Lemon

Quinoa offers complete plant protein and magnesium for muscle function. About 32 to 36 grams protein.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups low-sodium broth or water
• 1 pound large shrimp, peeled and deveined
• 1 tablespoon olive oil
• Zest and juice of 1 lemon
• 2 small zucchini, shaved into ribbons or thinly sliced
• 2 tablespoons chopped parsley
• Salt and pepper to taste

Instructions

1. Toast quinoa in a dry saucepan 2 minutes. Add broth, bring to a simmer, cover, and cook 15 minutes. Rest off heat 5 minutes; fluff.
2. Pat shrimp dry. Season with salt, pepper, and lemon zest.
3. Heat oil in a skillet over medium-high. Sear shrimp 1 to 2 minutes per side until opaque.
4. Toss shrimp with zucchini ribbons, lemon juice, and parsley. Serve over quinoa.

Greek Yogurt–Marinated Chicken Souvlaki Bowls

The marinade keeps lean chicken moist and adds calcium. About 40 grams protein.

Ingredients

• 1 cup plain Greek yogurt
• 2 tablespoons lemon juice, plus 1 teaspoon zest
• 1 tablespoon olive oil
• 2 teaspoons dried oregano
• 1 teaspoon kosher salt, 1/2 teaspoon black pepper
• 1 1/2 pounds chicken breast, cut in 1 1/2-inch pieces
• 2 cups cooked brown rice or farro
• 1 cup chopped cucumber, 1 cup chopped tomato
• Optional: extra yogurt with lemon and salt for sauce

Instructions

1. Stir yogurt, lemon, oil, oregano, salt, and pepper. Add chicken and marinate 20 to 60 minutes.
2. Heat broiler. Arrange chicken on a foil-lined pan. Broil, turning once, until cooked through, 8 to 12 minutes.
3. Serve over grains with cucumber, tomato, and a spoon of yogurt sauce.

Tofu and Edamame Stir-Fry with Peanut-Ginger Sauce

The mix of soy proteins and peanuts delivers a complete amino acid profile. About 30 to 35 grams protein.

Ingredients

• 14 ounces extra-firm tofu, pressed and cubed
• 1 tablespoon neutral oil
• 1 red bell pepper, sliced
• 2 cups snap peas or green beans, trimmed
• 1 cup shelled edamame, thawed if frozen
• 2 tablespoons peanut butter
• 1 tablespoon soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 teaspoon grated ginger
• 1 to 2 teaspoons honey or maple syrup (optional)
• Cooked brown rice or cauliflower rice, to serve

Instructions

1. Whisk peanut butter, soy, vinegar, ginger, and sweetener with 2 to 3 tablespoons water until smooth.
2. Heat oil in a large skillet over medium-high. Sear tofu until golden on most sides; remove.
3. Stir-fry bell pepper and snap peas 2 to 3 minutes. Return tofu, add edamame, and toss with sauce until glossy. Serve over rice.

Lentil–Mushroom Shepherd’s Pie

High fiber supports gut health and steady blood sugar. About 28 to 32 grams protein.

Ingredients

• 1 1/4 cups brown or green lentils, rinsed
• 4 cups low-sodium vegetable broth or water
• 1 tablespoon olive oil
• 8 ounces mushrooms, sliced
• 1 onion, diced
• 2 carrots and 2 celery stalks, diced
• 2 tablespoons tomato paste
• 1 teaspoon thyme, 1 teaspoon smoked paprika
• 1 1/2 pounds russet potatoes, peeled and cubed
• 2 cups cauliflower florets
• 2 to 3 tablespoons olive oil or 1/4 cup milk
• Salt and pepper to taste

Instructions

1. Simmer lentils in broth until tender, 20 to 25 minutes; drain if needed.
2. Boil potatoes and cauliflower until tender, 12 to 15 minutes. Drain and mash with oil or milk; season.
3. Sauté mushrooms in 1 tablespoon oil until browned; add onion, carrots, and celery and cook 5 minutes. Stir in tomato paste, thyme, and paprika; cook 1 minute.
4. Combine vegetables with lentils in a baking dish. Top with mash. Bake at 400°F until lightly browned, 15 to 20 minutes.

Seared Tuna with Warm Potato and Green Bean Salad

Tuna offers highly bioavailable protein and iron. About 40 to 45 grams protein.

Ingredients

• 1 pound small potatoes, halved
• 8 ounces green beans, trimmed
• 2 tablespoons olive oil, divided
• 2 teaspoons Dijon mustard
• Juice of 1/2 lemon
• 4 tuna steaks (4 to 6 ounces each)
• Salt and pepper
• 1/3 cup olives, sliced (optional)

Instructions

1. Boil potatoes until tender; in last 3 minutes add green beans. Drain.
2. Whisk 1 tablespoon oil, Dijon, and lemon juice. Toss with warm vegetables and olives.
3. Pat tuna dry. Season well. Heat 1 tablespoon oil in a skillet over high. Sear 1 to 2 minutes per side for medium-rare. Serve over salad.

Cottage Cheese–Spinach Lasagna Roll-Ups

Cottage cheese boosts protein with less saturated fat. Two roll-ups provide about 32 to 36 grams protein.

Ingredients

• 8 whole-wheat lasagna noodles
• 2 cups low-fat cottage cheese
• 1 egg
• 1/2 cup grated Parmesan
• 10 ounces frozen spinach, thawed and squeezed dry
• 3 cups marinara sauce, divided
• 1 cup shredded mozzarella
• Salt and pepper to taste

Instructions

1. Heat oven to 375°F. Cook noodles until al dente; drain.
2. Mix cottage cheese, egg, Parmesan, spinach, salt, and pepper.
3. Spread 1/2 cup marinara in a 9×13-inch dish. Divide cheese mixture among noodles, roll, and place seam-side down.
4. Top with remaining marinara and mozzarella. Bake until bubbly, 20 to 25 minutes.

Egg and Chickpea Shakshuka

Simple pantry staples make a fast, protein-rich dinner. Two eggs plus chickpeas land around 28 to 33 grams protein.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, sliced
• 1 red bell pepper, sliced (optional)
• 2 cloves garlic, minced (or 1 teaspoon garlic-infused oil)
• 1 teaspoon smoked paprika, 1 teaspoon ground cumin
• 1 (28-ounce) can crushed tomatoes
• 1 (15-ounce) can chickpeas, rinsed
• 4 to 6 large eggs
• 1/4 cup crumbled feta (optional)
• Salt, pepper, and chopped parsley

Instructions

1. Warm oil in a wide skillet over medium. Cook onion and pepper until soft, 6 to 8 minutes. Add garlic and spices; cook 30 seconds.
2. Add tomatoes and chickpeas. Simmer 5 minutes; season.
3. Make wells and crack in eggs. Cover and cook until whites set, 4 to 6 minutes. Top with feta and parsley.

Lean Beef and Barley Skillet with Mushrooms

Barley adds beta-glucan fiber, and mushrooms bring potassium. About 35 to 40 grams protein.

Ingredients

• 1 tablespoon olive oil
• 1 pound lean ground beef or diced sirloin
• 1 onion, diced
• 8 ounces mushrooms, sliced
• 2 cloves garlic, minced (or 1 teaspoon garlic-infused oil)
• 1 teaspoon thyme
• 1 cup pearl barley, rinsed
• 3 cups low-sodium beef or vegetable broth
• Salt and pepper to taste

Instructions

1. Heat oil in a deep skillet. Brown beef with onion, 4 to 6 minutes; drain excess fat if needed.
2. Add mushrooms; cook until browned. Stir in garlic and thyme; cook 30 seconds.
3. Add barley and broth. Bring to a simmer, cover, and cook until barley is tender, 25 to 30 minutes. Season and serve.

How to Use These Dinners Through the Week

Aim for 25 to 45 grams of protein at dinner depending on body size and activity. Pair protein with produce, whole grains or legumes, and olive oil. Keep sodium moderate and lean on acid, spices, and fresh herbs for flavor. Leftovers make easy lunches, and many of these dishes freeze well.

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