Nutrition & Recipes

This Is the Best High-Protein Dinner for Weight Loss

This Is the Best High-Protein Dinner for Weight Loss

  • Grilled Chicken Salad is a dietitian’s pick as the best high-protein dinner for weight loss. 
  • It provides 31 grams of lean protein per serving and a generous serving of grilled veggies.
  • Plant-based foods, like legumes, nuts and seeds also boost protein intake and provide other key nutrients.

When I counsel clients on weight loss, I always start with an intake form. The form includes basic questions on the person’s medical history, as well as more specific ones, like “Who does the cooking at your house?” To give the best advice I can, I need to understand you as a person: what your life is like, what your strengths and weaknesses are, which foods you love and detest. I take it all into consideration. And because I know that actually enjoying what’s on your dinner plate is key for success, I always include a few of my favorite high-protein dinner recipes as part of the plan. One recipe that almost always makes the list? This High-Protein Grilled Chicken Salad. Here’s why I love it, and why high-protein meals can be helpful if you’re trying to manage your weight.

Why High-Protein Grilled Chicken Salad Is the Best High-Protein Dinner

It’s High in Lean Protein

The common complaint I hear from clients when they start a weight-loss plan is how hungry they are. There’s often a focus on what they think they can’t have, which leads to feelings of frustration and defeat. I use this as an opportunity to discuss a new way of thinking, teaching them that all foods fit and how foods may affect their appetite differently. In particular, I suggest they include protein at each meal and snack, thanks to its filling power. “Many people find [that] protein foods can fill them up on fewer calories, so focusing on protein may make it easier for people to stick to a lower-calorie diet,” says Maggie Moon, M.S., RD. What’s more, some research suggests that eating more protein may help you retain more muscle mass when you’re losing weight. This Grilled Chicken Salad provides 31 grams of protein per serving and just 3 grams of saturated fat. 

It Features a Variety of Vegetables

My favorite recipe includes plenty of protein, but also a variety of plants. Fitting more plants into your meals and snacks provides a large variety of nutrients and may take up space that less-nutritious foods would have otherwise occupied. This recipe features four types of vegetables—red onion, zucchini, bell pepper and romaine lettuce—and can be easily customized to include even more. While the veggies in this recipe provide a bit of protein, their main contributions are vitamins, minerals and fiber—another important nutrient that helps with satiety. I love that the vegetables, including the romaine lettuce, are grilled, which contributes to the flavor of the dish. Thanks to the variety of flavors, colors and textures, it’s a dish that’s beautiful to look at, but also truly enjoyable to eat!

It’s Easy to Prepare

Perhaps most importantly, this recipe is easy to make and can be customized to suit your preferences. There’s minimal prep work, and you can have dinner on the table in less than 45 minutes. You could probably slash that time in half if you do some of the prep a day in advance, like making the marinade and slicing the vegetables. As for customization, that’s the fun part! If squash isn’t your thing, look for other vegetables at your farmers’ market or grocery store and use them as a replacement. For example, eggplant, mushrooms, asparagus or even a variety of bell peppers would all work beautifully. You can also swap in mixed baby lettuces or baby arugula for the spinach, or add fresh chopped chives or basil for a fresh herby vibe. I’ve even added some dollops of hummus for additional protein, fiber and flavor.

Tips to Boost Your Protein Intake

Grilled Chicken Salad is a fresh and flavorful way to boost your protein intake, but there are other effective ways, too. “I recommend seeking out more plant protein foods, like peanuts, soy foods and quinoa, because in addition to protein, they offer fiber and phytonutrient benefits that animal foods can’t,” says Moon. Vandana Sheth, RDN, CDCES, FAND, agrees, saying, “Protein, especially plant-based proteins like tofu, lentils [and] beans can help you feel full longer and support weight loss.” 

Here are a few ways to get you started:

  • Give Dairy a Chance: If you consume dairy, consider adding a serving of low-fat cottage cheese, plain Greek yogurt or labneh to a meal or snack. You’ll get a dose of calcium along with your protein this way!
  • Add a Serving of Beans to Your Day: Incorporate ½ cup of cooked beans or lentils into at least one meal or snack each day. The extra boost of protein and fiber can support gut health and help you feel fuller, longer. It also doesn’t hurt that legumes are easy on the wallet.
  • Keep Nuts and Seeds on Hand: Like beans and lentils, nuts and seeds supply both fiber and protein. Having them portioned and ready to enjoy when hunger strikes is a great way to smartly refuel. You can also sprinkle them over oatmeal, yogurt and salads for a nutritious and satisfying crunch. 

High-Protein Meal Plan to Try

The Bottom Line

If you’re looking to lose weight, make sure you enlist the help of your health care team, including a registered dietitian. Review your current eating pattern and look for ways to add more protein, which can help promote satiety—like our High-Protein Chicken Salad. High in protein and packed with veggies, this easy-to-prepare meal is a delicious way to have fun cooking while supporting your weight-loss goals.

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