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

7. Slow-Cooker Beef Chili

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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