Meat-based meals can be hearty and filling, but that doesn’t mean they have to weigh you down! These meat dinner ideas include 20 protein-rich dishes that are high on taste and under 400 calories. This roundup features flavorful meat based meals to add to your weeknight rotation.
Poultry
1. Grilled Chicken, Lentil and Peach Salad
Nutrition (per serving): Calories: 321; Total Fat: 10.3g; Saturated Fat: 1.5g; Monounsaturated Fat: 6.7g; Cholesterol: 31mg; Sodium: 507mg; Carbohydrate: 37.6g; Dietary Fiber: 8g; Sugar: 14g; Protein: 21g
2. Slow Cooker Chicken and Lentil Chili
Nutrition (per serving): Calories: 339; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 40mg; Sodium: 419mg; Carbohydrate: 42g; Dietary Fiber: 14g; Sugar: 5g; Protein: 28g
3. Baked Hummus-Crusted Chicken
Nutrition (per serving): Calories: 311; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 3g; Cholesterol: 142mg; Sodium: 533mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 4g; Protein: 41g
4. Orchard Chicken Salad Lettuce Wraps
Nutrition (per serving): Calories: 257; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2g; Cholesterol: 75mg; Sodium: 333mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 10g; Protein: 28g
5. Grilled Honey Lime Chicken with Cowboy Caviar
Nutrition (Per serving): Calories: 361; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated fat: 1g; Cholesterol: 102mg; Sodium: 254mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 12g; Protein: 38g
Beef
6. Spicy Burgers With Tahini Sauce and Harissa Carrot Slaw
Nutrition (per serving): Calories: 398; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 70mg; Sodium: 775mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 6g; Protein: 32g
Nutrition (per serving): Calories: 365; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 61mg; Sodium: 544mg; Carbohydrate: 31g; Dietary Fiber: 8g; Sugar: 6g; Protein: 25g
8. Smoky Steak Tacos With Radish Salsa
Nutrition (per serving): Calories: 332; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 2g; Cholesterol: 75mg; Sodium: 382mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 4g; Protein 27g
9. Flank Steak with Avocado Salsa
Nutrition (per serving): Calories: 316; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 75mg; Sodium: 439mg; Carbohydrate: 18g; Dietary Fiber: 8g; Sugar: 3g; Protein: 29g
10. Asian Ground Beef Lettuce Wraps
Nutrition (per serving):Calories: 248; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 416mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 55g; Protein: 26g
Pork
11. Lean Pork and Hominy Verde Stew
Nutrition (per serving): Calories: 309, Total fat: 12g, Saturated Fat: 2g, Monounsaturated Fat: 6g, Polyunsaturated Fat: 2g, Cholesterol: 69mg, Sodium: 452mg, Carbohydrate: 22g, Dietary Fiber: 5g, Sugar: 13g; Protein: 29g
12. Pork Chops with Apple-Fennel Slaw
Nutrition (per serving): Calories: 381; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 61mg; Sodium: 457mg; Carbohydrate: 30g; Dietary Fiber: 13g; Sugar: 15g; Protein: 37g
13. Pork Tenderloin with Roasted Brussels Sprouts
Nutrition (per serving): Calories: 339; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 60mg; Sodium: 428mg; Total Carbohydrate: 44g; Dietary Fiber: 20g; Sugars: 5g; Protein: 31g
14. Sheet Pan Pork Tenderloin with Roasted Sweet Potatoes and Crispy Kale
Nutrition (per serving): Calories: 383; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 2g; Cholesterol: 82mg; Sodium: 460mg; Carbohydrate: 26g; Dietary Fiber: 7g; Sugar: 4g; Protein: 35g
15. Blistered Green Bean and Pork Stir-Fry
Nutrition (per serving):Calories: 274; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 33mg; Sodium: 402mg; Total Carbohydrates: 32g; Dietary Fiber: 5g; Sugars: 4g; Protein: 17g
Seafood
16. Grilled Salmon With Spicy Mango Salsa
Nutrition (per serving): Calories: 384; Total Fat: 25g; Saturated Fat: 5g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 6g; Cholesterol: 63mg; Sodium: 510mg; Carbohydrate: 16g; Dietary Fiber: 4g; Sugar: 10g; Protein: 25g
17. Salmon Skewers with Whole-Wheat Couscous
Nutrition (per serving): Calories: 381; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 4g; Cholesterol: 58mg; Sodium: 237mg; Carbohydrate: 36g; Dietary Fiber: 4g; Sugar: 3g; Protein: 29g
18. Shrimp and Radish Tostadas
Nutrition (per serving): Calories: 362; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 186mg; Sodium: 500mg; Carbohydrate: 50g; Dietary Fiber: 10g; Sugar: 3g; Protein: 36g
19. Shrimp and Cauliflower “Grits”
Nutrition (per serving): Calories: 260; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 190mg; Sodium: 397mg; Carbohydrate: 22g; Dietary Fiber: 5g; Sugar: 12g; Protein: 30g
20. Fish Chowder with Potatoes and Leeks
Nutrition (per serving): Calories: 390; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 51mg; Sodium: 474mg; Carbohydrate: 45g; Dietary Fiber: 12g; Sugar: 14g; Protein: 40g
Originally published September 2014; Updated April 2026
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