Meat can make a meal feel hearty without adding extra calories. Below are 20 protein‑rich dishes, each staying under 400 calories. They’re easy to cook and perfect for busy evenings.
Poultry
1. Grilled Chicken, Lentil & Peach Salad
Calories: 321 | Protein: 21 g | Fiber: 8 g
2. Slow‑Cooker Chicken & Lentil Chili
Calories: 339 | Protein: 28 g | Fiber: 14 g
3. Baked Hummus‑Crusted Chicken
Calories: 311 | Protein: 41 g | Fiber: 4 g
4. Orchard Chicken Salad Lettuce Wraps
Calories: 257 | Protein: 28 g | Fiber: 3 g
5. Grilled Honey‑Lime Chicken with Cowboy Caviar
Calories: 361 | Protein: 38 g | Fiber: 6 g
Beef
6. Spicy Burgers with Tahini Sauce & Harissa Carrot Slaw
Calories: 398 | Protein: 32 g | Fiber: 5 g
7. Slow‑Cooker Beef Chili
Calories: 365 | Protein: 25 g | Fiber: 8 g
8. Smoky Steak Tacos with Radish Salsa
Calories: 332 | Protein: 27 g | Fiber: 4 g
9. Flank Steak with Avocado Salsa
Calories: 316 | Protein: 29 g | Fiber: 8 g
10. Asian Ground Beef Lettuce Wraps
Calories: 248 | Protein: 26 g | Fiber: 3 g
Pork
11. Lean Pork & Hominy Verde Stew
Calories: 309 | Protein: 29 g | Fiber: 5 g
12. Pork Chops with Apple‑Fennel Slaw
Calories: 381 | Protein: 37 g | Fiber: 13 g
13. Pork Tenderloin with Roasted Brussels Sprouts
Calories: 339 | Protein: 31 g | Fiber: 20 g
14. Sheet‑Pan Pork Tenderloin, Sweet Potatoes & Crispy Kale
Calories: 383 | Protein: 35 g | Fiber: 7 g
15. Blistered Green Bean & Pork Stir‑Fry
Calories: 274 | Protein: 17 g | Fiber: 5 g
Seafood
16. Grilled Salmon with Spicy Mango Salsa
Calories: 384 | Protein: 25 g | Fiber: 4 g
17. Salmon Skewers with Whole‑Wheat Couscous
Calories: 381 | Protein: 29 g | Fiber: 4 g
18. Shrimp & Radish Tostadas
Calories: 362 | Protein: 36 g | Fiber: 10 g
19. Shrimp & Cauliflower “Grits”
Calories: 260 | Protein: 30 g | Fiber: 5 g
20. Fish Chowder with Potatoes & Leeks
Calories: 390 | Protein: 40 g | Fiber: 12 g
All of these meals stay under 400 calories and give you plenty of protein to keep you full and strong.