High-protein dinners under 450 calories

Ingredients

• ½ cup quinoa
• 1½ lb boneless skinless chicken breast, cut into 1-inch pieces
• 1 tbsp olive oil
• 1 lemon, zested and juiced
• 2 cloves garlic, minced
• 1 tsp dried oregano
• ¾ tsp salt
• 1 cup plain Greek yogurt
• 1 English cucumber, half grated, half diced
• 1 tsp dried dill
• 2 tomatoes, diced
• ¼ red onion, thinly sliced

Steps

1. 1Simmer the quinoa in 1 cup of water, covered, for 15 minutes, then let it stand 5 minutes.
2. 2Toss the chicken with the oil, lemon zest, half the lemon juice, the garlic, oregano and ½ teaspoon salt. Spread it on a foil-lined sheet pan and broil 10 to 12 minutes, turning once, until it reaches 165°F.
3. 3For the tzatziki, squeeze the grated cucumber dry in a towel and stir it into the yogurt with the dill, the rest of the lemon juice and ¼ teaspoon salt.
4. 4Build bowls with the quinoa, chicken, diced cucumber, tomatoes and onion, and a big spoonful of tzatziki.

Ingredients

• 3 tbsp low-sodium soy sauce
• 1 tbsp honey
• 1 tbsp cornstarch
• ½ cup water
• 1 tbsp vegetable oil
• 1 lb broccoli florets
• 1 red bell pepper, sliced
• 1½ lb raw shrimp, peeled and deveined
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 tsp toasted sesame oil

On the side, not counted: rice or cauliflower rice.

Steps

1. 1Whisk the soy sauce, honey, cornstarch and water together.
2. 2Heat the vegetable oil in a large skillet or wok over high heat. Add the broccoli and pepper with 2 tablespoons of water and cook, covered, 3 minutes until bright green.
3. 3Add the shrimp, garlic and ginger and stir-fry 2 to 3 minutes, until the shrimp are pink and opaque.
4. 4Stir in the sauce and cook 1 minute, until glossy and thick. Finish with the sesame oil.

Ingredients

• 4 bell peppers, halved and seeded
• 1¼ lb ground turkey
• 2 tsp chili powder
• 1 tsp ground cumin
• ½ tsp salt
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup salsa
• ½ cup shredded cheddar
• ¼ cup plain Greek yogurt

Steps

1. 1Heat the oven to 400°F. Set the pepper halves cut side up in a 9x13-inch baking dish, add ¼ cup of water, cover with foil and bake 15 minutes to soften.
2. 2Meanwhile, cook the turkey with the chili powder, cumin and salt in a large skillet over medium-high heat, breaking it up, until it reaches 165°F. Stir in the beans and salsa.
3. 3Fill the peppers, top with the cheddar and bake uncovered 12 to 15 minutes, until the cheese melts.
4. 4Serve with a spoonful of yogurt on each.

Ingredients

• 1 lb asparagus, trimmed
• 1 tbsp olive oil
• ¾ tsp salt
• 1¼ lb salmon fillets, cut into 4 pieces
• ¼ tsp black pepper
• ½ cup plain Greek yogurt
• 1 tbsp fresh dill, chopped
• 1 lemon

Steps

1. 1Heat the oven to 425°F. Toss the asparagus with the oil and half the salt on a sheet pan and push it to the edges.
2. 2Season the salmon with the rest of the salt and the pepper and lay it in the middle. Roast 12 to 14 minutes, until it flakes easily and reaches 145°F.
3. 3Stir the yogurt with the dill, the lemon zest and a squeeze of its juice.
4. 4Serve the salmon and asparagus with the sauce and the rest of the lemon in wedges.

Ingredients

• 1¼ lb boneless skinless chicken breast
• 1 tbsp olive oil
• 2 tsp chili powder
• 1 tsp ground cumin
• ¾ tsp salt
• 3 cups cauliflower rice
• 1 cup frozen corn
• 1 (15 oz) can black beans, drained and rinsed
• 1 lime
• ¼ cup fresh cilantro, chopped
• 1 cup salsa
• ½ avocado, diced

Steps

1. 1Rub the chicken with the chili powder, cumin, ½ teaspoon salt and half the oil. Cook in a skillet over medium-high heat, 5 to 6 minutes a side, until it reaches 165°F. Rest 5 minutes, then slice.
2. 2In the same pan, heat the rest of the oil and cook the cauliflower rice and corn with the remaining salt, 4 to 5 minutes. Warm the beans in a small pot or the microwave.
3. 3Squeeze half the lime over the cauliflower rice and stir in the cilantro.
4. 4Build bowls with the cauliflower rice, beans, chicken, salsa and avocado, with the rest of the lime in wedges.

Ingredients

• 2 tbsp olive oil
• 1¼ lb raw shrimp, peeled and deveined
• ½ tsp salt
• 4 cloves garlic, sliced
• ¼ tsp red pepper flakes
• 4 zucchini, spiralized
• 1 lemon
• ¼ cup grated parmesan
• 2 tbsp fresh parsley, chopped

On the side, not counted: spaghetti for anyone who wants it.

Steps

1. 1Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Cook the shrimp with half the salt, 1 to 2 minutes a side, until pink. Move them to a plate.
2. 2Add the rest of the oil, the garlic and pepper flakes and cook 30 seconds. Add the zucchini noodles and the rest of the salt and toss 2 to 3 minutes, until just tender. Any longer and they turn watery.
3. 3Return the shrimp, squeeze in the lemon and toss with the parmesan and parsley.

Ingredients

• 1¼ lb flank steak, thinly sliced against the grain
• 3 tbsp low-sodium soy sauce
• 1 tbsp cornstarch
• 1 tbsp honey
• ½ cup low-sodium beef broth
• 1½ lb broccoli florets
• 1 tbsp vegetable oil
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated

On the side, not counted: rice for the family.

Steps

1. 1Toss the beef with 1 tablespoon of the soy sauce and half the cornstarch. Whisk the rest of the soy sauce and cornstarch with the honey and broth.
2. 2Steam the broccoli in a covered skillet with ¼ cup of water for 3 minutes, then move it to a bowl and wipe out the pan.
3. 3Heat the oil over high heat and sear the beef in two batches, 1 to 2 minutes each, until browned. Add the garlic and ginger for 30 seconds.
4. 4Return the broccoli, pour in the sauce and toss 1 minute, until it thickens and coats everything.

Ingredients

• 1¼ lb ground turkey
• 1 egg
• ¼ cup panko
• ¼ cup grated parmesan
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• ½ tsp salt
• 2 cups marinara sauce
• 2 zucchini, halved lengthwise and sliced

On the side, not counted: spaghetti for the kids.

Steps

1. 1Heat the oven to 400°F and line a sheet pan with parchment. Mix the turkey, egg, panko, parmesan, garlic, Italian seasoning and salt with your hands until just combined.
2. 2Roll into 16 meatballs and bake 15 minutes.
3. 3Meanwhile, simmer the marinara and zucchini in a wide pan, covered, 8 minutes until the zucchini is tender.
4. 4Add the meatballs to the sauce and simmer 5 minutes, until they reach 165°F.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 1 jalapeño, seeded and minced
• 3 cloves garlic, minced
• 2 tsp ground cumin
• 1 tsp chili powder
• 1¾ lb boneless skinless chicken breast
• 6 cups low-sodium chicken broth
• 1 (14.5 oz) can fire-roasted diced tomatoes
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup frozen corn
• 1 lime, juiced
• ½ cup plain Greek yogurt
• ¼ cup fresh cilantro, chopped

On the side, not counted: a handful of crushed tortilla chips on top.

Steps

1. 1Heat the oil in a large pot over medium heat. Cook the onion and jalapeño 5 minutes, then add the garlic, cumin and chili powder for 30 seconds.
2. 2Add the chicken, broth and tomatoes. Bring to a boil, then cover and simmer 18 to 20 minutes, until the chicken reaches 165°F.
3. 3Shred the chicken in the pot with two forks, add the beans and corn and simmer 5 minutes.
4. 4Stir in the lime juice and serve with a spoonful of yogurt and the cilantro.

Ingredients

• 1 lb Brussels sprouts, halved
• 2 apples, cut into wedges
• 2 tbsp olive oil
• 1 tsp salt
• 1½ lb pork tenderloin
• ½ tsp black pepper
• 1 tsp dried thyme
• 1 tbsp Dijon mustard
• 1 tbsp maple syrup

Steps

1. 1Heat the oven to 425°F. Toss the sprouts and apples with 1½ tablespoons of the oil and half the salt on a sheet pan and roast 10 minutes.
2. 2Rub the pork with the rest of the oil and salt, the pepper and thyme, and brown it on all sides in a hot skillet, about 5 minutes.
3. 3Stir the mustard and maple syrup together and brush it over the pork. Set the pork on the pan with the vegetables and roast 15 to 20 minutes, until it reaches 145°F.
4. 4Rest the pork 5 minutes before slicing.

Ingredients

• 1½ lb boneless skinless chicken thighs, cut into bite-size pieces
• 1 tbsp Cajun seasoning
• 1 tbsp olive oil
• 1 onion, diced
• 1 green bell pepper, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 (14.5 oz) can diced tomatoes
• 4 cups cauliflower rice
• ½ tsp salt
• 2 green onions, sliced

Steps

1. 1Toss the chicken with the Cajun seasoning. Heat the oil in a large skillet over medium-high heat and brown the chicken 5 to 6 minutes, then move it to a plate.
2. 2Add the onion, pepper and celery and cook 5 minutes, until soft. Add the garlic for 30 seconds.
3. 3Add the tomatoes, cauliflower rice, salt and the chicken. Cover and simmer 8 to 10 minutes, until the cauliflower is tender and the chicken reaches 165°F.
4. 4Top with the green onions.

Ingredients

• 2 (14 oz) blocks extra-firm tofu, pressed
• 1 tbsp cornstarch
• 1 tbsp vegetable oil
• 2 cups shelled edamame
• 4 cups shredded cabbage
• 1 cucumber, sliced
• 3 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp honey
• 1 tbsp toasted sesame oil
• 1 tsp fresh ginger, grated
• 1 tbsp sesame seeds

Steps

1. 1Heat the oven to 425°F. Press the tofu dry, cut it into cubes and toss with the cornstarch and vegetable oil. Bake on a parchment-lined pan 25 minutes, turning once, until crisp.
2. 2Cook the edamame according to the package and rinse under cold water.
3. 3Whisk the soy sauce, vinegar, honey, sesame oil and ginger. Toss half of it with the cabbage and cucumber.
4. 4Top the slaw with the tofu and edamame, drizzle with the rest of the dressing and sprinkle with the sesame seeds.