High-protein dinner ideas with real flavour: tandoori chicken, prawn rice bowls, fish tacos and more, most with around 45 to 58 g of protein a serving.

High-Protein Dinners That Don't Taste Like Gym Food

Most high-protein meal plans look the same: plain chicken breast, plain rice, steamed broccoli. They hit the numbers, and most people give up on them within a fortnight.

It doesn't have to be like that. Plenty of dishes people already love are naturally high in protein. You just have to cook them with that in mind.

Pick the protein first, then the flavour

Start every dinner with a proper portion of protein, then choose the cuisine. Chicken thigh works as tandoori or Tuscan. Prawns and white fish suit Greek or Mexican. Beef mince turns into a bolognese or a curry. Lentils and beans on the side add more protein and keep you full.

Seven high-protein dinners to try

These are Frittu recipes with plenty of protein in every serving. Each one opens on its own page with the full ingredients, steps and macros, and the figures are estimates per serving.

Tandoori-Style Grilled Chicken Thigh: chicken thigh marinated in yoghurt and spices, about 46 g of protein.
Greek Lemon Prawn Rice Bowl: prawns, rice, olives and feta with lemon, about 58 g.
Australian Baked Fish with Roasted Vegetables: barramundi with sweet potato and peas, about 58 g.
Beef Mince and Lentil Bolognese over Rice: the lentils add protein and fibre, about 58 g.
Ginger Sesame Chicken Stir-Fry: about 20 minutes and about 58 g.
Pan-Seared Fish Tacos with Cabbage Slaw and Lime: a Friday-night dinner with about 57 g.
Tuscan White Bean Chicken Skillet: chicken thigh, cannellini beans and spinach, about 46 g.

There are three more in our high-protein recipe collection.

Three habits that help

Cook protein in bigger batches. A tray of chicken thighs or a pot of bolognese covers two or three dinners.
Add a second protein on the side. Beans, lentils, eggs or Greek yoghurt make the plate more filling.
Keep the flavour bold. Spice rubs, marinades, citrus and herbs are what make high-protein food worth eating again.

Letting Frittu do it

In Frittu you set your protein target once, or choose build muscle as your goal. Recipes from a photo of your fridge, a cuisine you pick or your weekly meal plan are then built toward it, each showing its protein and calories per serving. See how Frittu fits recipes to your macros.

Protein and calorie figures are estimates worked out from each recipe's ingredients, not medical or dietary advice.

Frittu is on iPhone and Android, and starts with 7 days free on the monthly plan, once per Apple ID or Google account.