Dinner Struggles

Dinner seems to be where most people struggle with their nutrition.

Keeping calories in check and protein high feels much more manageable earlier in the day—during breakfast, lunch, or even snack times. But dinner brings on a unique set of challenges:

• You’re at home, where the kitchen is stocked
• You’re eating with others, where portions can be inconsistent
• Food is often served buffet-style, making second and third helpings tempting
• And after dinner, the kitchen stays open

Because of this, managing food choices from 5 p.m. onward becomes a real challenge. That’s where protein becomes a powerful tool. Prioritizing a protein-dominant food source at dinner can help you feel fuller, reduce cravings, and naturally limit the amount of calorically dense foods you eat over the rest of the evening.

Below is a list of 20 high-protein dinner options, each with at least 30% of their total calories coming from protein. These are great foods to center your meal around if your goal is to get leaner and stay fuller for longer.

Of these 20 foods, 10 are vegetarian-friendly.

Animal-Based Protein Options (per serving):

1. Chicken breast (4 oz) – 165 cal, 31g protein
2. Turkey breast (4 oz) – 135 cal, 30g protein
3. Egg whites (4 large) – 68 cal, 14g protein
4. Cod or white fish (4 oz) – 90 cal, 20g protein
5. Canned tuna in water (5 oz) – 120 cal, 26g protein
6. Shrimp (4 oz) – 100 cal, 24g protein
7. Pork tenderloin (4 oz) – 170 cal, 28g protein
8. Lean ground beef, 90% (4 oz) – 200 cal, 23g protein
9. Rotisserie chicken, skinless (4 oz) – 170 cal, 30g protein
10. Nonfat Greek yogurt, plain (1 cup) – 100 cal, 20g protein

Vegetarian Protein Options (per serving):

11. Tempeh (4 oz) – 220 cal, 21g protein
12. Tofu, extra firm (4 oz) – 160 cal, 18g protein
13. Low-fat cottage cheese (1 cup) – 180 cal, 25g protein
14. Whole eggs (2 large) – 140 cal, 12g protein
15. Seitan (3 oz) – 120 cal, 21g protein
16. Edamame, shelled (1 cup) – 190 cal, 18g protein
17. Unsweetened protein yogurt (1 cup) – 140 cal, 20g protein
18. Protein pasta, chickpea-based (2 oz dry) – 190 cal, 20g protein
19. Plant-based protein powder (1 scoop) – 120 cal, 20g protein
20. High-protein veggie burger (1 patty) – 150 cal, 20g protein

If you struggle with evening hunger, cravings, or calorie control, this list can help you win the battle at dinner.

Build your plate around one of these foods—and let protein do the heavy lifting.

–James Pratt