10 High Protein, Low Calorie Dinners That Keep You Full All Night
Ever eaten dinner at 6 PM and found yourself raiding the fridge at 9? Been there. The trick to avoiding late-night snacking is simple: eat high-protein, low-calorie dinners that actually keep you satisfied. Protein is the MVP for staying full, supporting muscle repair, and preventing those “I’ll just have one cookie” spirals that turn into five.
Here are 10 delicious, filling dinner ideas that will help you stay full all night while still keeping your calories in check. Bonus—they’re quick, easy, and far from boring.
1. Lemon Garlic Salmon with Roasted Veggies
Why it works: Salmon is rich in protein and healthy fats, making it a hunger-busting superstar.
Ingredients:
- 4 oz salmon fillet
- 1 tsp olive oil
- Juice of 1 lemon
- 1 clove garlic, minced
- 1 cup broccoli & carrots
Instructions:
- Preheat oven to 400°F (200°C).
- Place salmon on a baking tray, drizzle with olive oil, lemon juice, and garlic.
- Roast salmon and veggies together for 15–18 minutes.
Pro tip: The lemon keeps it light and fresh while the healthy fats keep you full until morning.
2. Turkey & Zucchini Meatballs with Marinara
Why it works: Lean turkey + hidden veggies = filling without the calorie overload.
Ingredients:
- 1 lb ground turkey
- 1 cup grated zucchini (squeeze out water)
- 1 egg
- 1/4 cup breadcrumbs (optional)
- 1 tsp Italian seasoning
- 1 cup marinara sauce (low-sugar)
Instructions:
- Mix turkey, zucchini, egg, breadcrumbs, and seasoning.
- Shape into meatballs and bake at 375°F for 20 minutes.
- Simmer in marinara sauce before serving.
3. Shrimp & Cauliflower Fried Rice
Why it works: Comfort food vibes without the carb coma.
Ingredients:
- 1 cup cauliflower rice
- 4 oz shrimp, peeled
- 1/2 cup peas & carrots
- 1 egg
- 1 tbsp soy sauce
Instructions:
- Sauté shrimp until pink, set aside.
- Stir-fry cauliflower rice and veggies.
- Push to the side, scramble egg, then mix everything with soy sauce.
4. Grilled Chicken with Avocado Salsa
Why it works: Lean chicken + creamy avocado = satisfying, healthy dinner.
Ingredients:
- 4 oz grilled chicken breast
- 1 avocado, diced
- 1/4 cup diced tomatoes
- 1 tbsp lime juice
- 1 tbsp chopped cilantro
Instructions:
- Grill chicken until cooked through.
- Mix avocado, tomatoes, lime juice, and cilantro for salsa.
- Spoon salsa over chicken and serve.
5. Egg White Veggie Omelet with Feta
Why it works: Light but protein-rich, perfect for a quick weeknight dinner.
Ingredients:
- 4 egg whites + 1 whole egg
- 1 cup spinach
- 1/4 cup mushrooms, sliced
- 1 tbsp feta cheese
Instructions:
- Whisk eggs and season.
- Sauté veggies until tender.
- Pour in eggs, cook until set, and sprinkle with feta.
6. Baked Cod with Asparagus
Why it works: Flaky white fish is high in protein but super low in calories.
Ingredients:
- 4 oz cod fillet
- 1 cup asparagus spears
- 1 tsp olive oil
- 1 tsp garlic powder
Instructions:
- Preheat oven to 375°F.
- Place cod and asparagus on a baking sheet, drizzle with olive oil and season.
- Bake for 12–15 minutes until cod flakes easily.
7. Chicken & Veggie Stir-Fry
Why it works: Quick, flavorful, and packed with protein and fiber.
Ingredients:
- 4 oz chicken breast, cubed
- 1 cup mixed veggies (broccoli, peppers, snap peas)
- 1 tbsp soy sauce
- 1 tsp sesame oil
Instructions:
- Cook chicken in sesame oil until browned.
- Add veggies and stir-fry until crisp-tender.
- Add soy sauce and toss to coat.
8. Greek Yogurt & Herb Marinated Chicken
Why it works: Yogurt tenderizes chicken while adding extra protein.
Ingredients:
- 4 oz chicken breast
- 1/4 cup plain Greek yogurt
- 1 tsp garlic powder
- 1 tsp dried oregano
Instructions:
- Marinate chicken in yogurt, garlic, and oregano for 30 minutes.
- Grill or bake until cooked through.
9. Lentil & Spinach Soup
Why it works: Plant-based protein + fiber keeps you full for hours.
Ingredients:
- 1 cup cooked lentils
- 2 cups low-sodium vegetable broth
- 1 cup spinach
- 1/4 cup diced carrots
Instructions:
- Simmer lentils, carrots, and broth for 15 minutes.
- Stir in spinach just before serving.
10. Turkey Burger Lettuce Wraps
Why it works: All the burger flavor without the bun calories.
Ingredients:
- 4 oz ground turkey patty
- 2 lettuce leaves
- Tomato and onion slices
- Mustard or sugar-free ketchup
Instructions:
- Grill turkey patty until fully cooked.
- Wrap in lettuce with toppings.
Final Thoughts
High-protein, low-calorie dinners are the secret weapon for staying full, supporting weight loss, and avoiding late-night snacking. The best part? You can mix and match these recipes all week without getting bored.
If you want to take this further, I can also create a full 7-day high protein, low calorie dinner plan with grocery lists so meal prep becomes effortless. Would you like me to put that together?