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Protein dinner recipe Calories
High-protein mixed dinner dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein dinner recipe (300 g) has 495 calories. That works out to 165 calories per 100 g. It contains 25.5 g of carbs, 52.5 g of protein, 19.5 g of fat and 5.4 g of fiber. Its 54 µg of Selenium covers 98% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Protein dinner recipe Nutrition Facts
Selected: 1 serving (medium) · 300 g
495
KCAL / 300G
Carbs
25.5g
· 9% DV
Protein
52.5g
· 105% DV
Fat
19.5g
· 25% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 43% · Fat 36%
Protein dinner recipe nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 495 kcal | |
| Total fat | 19.5 g | 25% |
| Saturated fat | 5.1 g | 26% |
| Trans fat | 0.09 g | |
| Sodium | 840 mg | 37% |
| Total carbohydrate | 25.5 g | 9% |
| Fiber | 5.4 g | 19% |
| Protein | 52.5 g | 105% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Protein dinner recipe?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 495 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (small) | 180 g | 297 kcal |
| 1 serving (small) | 220 g | 363 kcal |
| 1 cup (medium) | 240 g | 396 kcal |
| 1 pack (medium) | 350 g | 578 kcal |
| 1 serving (large) | 420 g | 693 kcal |
| 2 cup (double) | 480 g | 792 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Protein dinner recipe
How do you make a protein dinner recipe?
A protein dinner recipe pairs a protein source—such as fish, chicken, eggs, tofu, or beans—with vegetables and, if desired, a grain. Roast the ingredients together or cook them in a pan with a modest amount of oil.
What ingredients go into a protein dinner recipe?
A protein dinner recipe can use chicken, fish, eggs, lean meat, tofu, or legumes as its main protein. Add vegetables and a grain or starchy side to make a complete meal; the exact ingredients depend on the recipe.
What is an easy protein dinner recipe for a weeknight?
An easy protein dinner recipe is a sheet-pan meal: combine chicken or chickpeas with chopped vegetables and seasonings, then roast until cooked through. Using vegetables that cook at a similar pace keeps preparation simple.
Can a protein dinner recipe help with weight loss?
A protein dinner recipe may help you feel satisfied because protein can support fullness, especially when the meal includes vegetables. It does not cause weight loss by itself; portion size and the rest of your eating pattern matter too.
Is a protein dinner recipe good after a workout?
Yes, a protein dinner recipe can be a convenient post-workout meal, particularly when it includes a protein source and some carbohydrate. It contributes to recovery nutrition, but the total food you eat across the day also matters.
How can you make a protein dinner recipe without meat?
Make a protein dinner recipe without meat by using lentils, beans, chickpeas, tofu, or eggs. Pair legumes with vegetables and a grain, or use tofu in a stir-fry for a quick plant-forward dinner.
What sides go well with a protein dinner recipe?
A protein dinner recipe goes well with roasted vegetables, a green salad, or a whole-grain side such as brown rice. Choose based on what is already in the main dish, so the meal feels balanced without unnecessary extra sides.
Can you meal-prep a protein dinner recipe?
Yes, you can meal-prep a protein dinner recipe and refrigerate portions in sealed containers. Cool cooked food promptly, keep it chilled, and reheat a portion until steaming hot; store sauces separately if you want vegetables to stay crisp.
Can a protein dinner recipe be made with pantry ingredients?
Yes, a protein dinner recipe can come together with canned beans or tuna, frozen vegetables, and a grain such as rice or pasta. Drain and rinse canned beans, then season the ingredients with herbs, spices, or a simple sauce.
Is a protein dinner recipe suitable for children?
A protein dinner recipe can suit children when its ingredients and texture are age-appropriate. Keep very spicy seasoning optional, cut foods into safe pieces, and check carefully for bones or other choking hazards.
Protein dinner recipe Vitamins & Minerals
Vitamins
B3
12.6mg · 79% DV
B6
0.96mg · 56% DV
B12
1.35µg · 56% DV
Biotin
15µg · 50% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
555mg · 79% DV
Zinc
4.8mg · 44% DV
Sodium
840mg · 37% DV
Potassium ⭐
930mg · 27% DV
Protein dinner recipe Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein dinner recipe
To burn the 495 calories in 1 serving (medium) (300 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Protein dinner recipe?
A Protein dinner recipe is not one fixed dish, but a flexible evening meal built around a protein source. Depending on the recipe, that might be meat, fish, poultry, eggs or beans, paired with vegetables and perhaps a grain or another side. The exact ingredients and style vary from kitchen to kitchen.
It can be served as a simple weeknight supper, with salad or cooked vegetables, or alongside rice, potatoes or bread for a more substantial plate. At 17.5 g of protein per 100 g, this version makes protein a notable part of the meal. For a lighter plate, keep the protein and vegetables central, use a modest amount of added fat, and choose a side to suit your appetite.
How Nutritious Is Protein dinner recipe?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Protein dinner recipe Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Protein dinner recipe Contain Allergens?
No known major allergens
Which Diets Is Protein dinner recipe Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein dinner recipe Fat Profile
SATURATED
5.1g
MONOUNSATURATED
7.2g
POLYUNSATURATED
3.9g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.