Get my macros

High-protein dinners

Family-friendly dinners with the macros already counted: sheet pans, skillets, casseroles and bowls that hit your protein without tasting like diet food. Every recipe shows calories, protein, carbs and fat per serving.

144 dinners 79 with 30g+ protein 18 Mexican

Start with Tami’s favorites

Cottage Cheese Chicken Parm Bowl Your favorite classic chicken parm dish, but packed with protein and made in an…

410 cal46g protein25g carbs16g fat

 High Protein BBQ Ranch Chicken Bowl When protein is a priority, our BBQ Ranch Chicken Bowl is a great place…

369 cal38g protein21g carbs16g fat

 Macro-Friendly Unstuffed Pepper Skillet If easy, delicious, and convenient are what you seek, our Macro-Friendly Unstuffed Pepper Skillet…

294 cal36g protein20g carbs9g fat

All dinners

30g+ protein Under 400 cal 30 min or less

144 recipes

How to make dinner macro-friendly

I build every dinner the same way: protein first, then a smart carb, then as many vegetables as I can sneak in. Chicken, lean ground turkey or beef, shrimp and pork tenderloin do the heavy lifting, and cottage cheese or Greek yogurt can turn a creamy sauce into a protein boost.

For carbs, I stick to portions I can see: a scoop of rice, a few baby potatoes, one tortilla. I keep the sauces light by swapping heavy cream for milk and a little cornstarch, and I measure oil instead of pouring it.

Most of these recipes make four servings and reheat well, so dinner tonight is often lunch tomorrow. That’s the easiest way I know to stay on track on a busy week.

Macro calculator All recipes Simply Strong App

Questions

How much protein should dinner have?

I aim for 30 to 40 grams at dinner. Your number depends on your body and goals, and the macro calculator will give you a daily target to split across your meals.

Can I meal prep these dinners?

Yes. Most of them keep in the fridge for three to four days, and casseroles and soups freeze well. Look for storage tips in Tami’s notes on each recipe card.

Are these recipes kid-friendly?

They’re made for real families, including mine. Nothing is “diet food”, and spicy recipes say so.

More to cook

Breakfast · 75 Lunch · 78 Snacks · 78 Dessert · 72 Side Dish · 23 Drinks · 11 Mexican Italian

Great dinners build muscle when you lift, too.

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