Dinners that hit the number
High-protein recipes
20 dinners, each with at least 25 g of protein per serving, the floor the program sets for a meal. They come from MyPlate Kitchen, the U.S. Department of Agriculture's own recipe collection, so they are public domain and free to cook from. Ranked by protein per serving. Nutrition is per serving, as MyPlate calculated it.
Pulled Pork Sandwich with Red Cabbage and Carrot Slaw
42 g protein and 487 calories per serving. Serves 8.
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Baked Lemon Chicken
41 g protein and 269 calories per serving. Serves 5.
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Baked Pork Chops
38 g protein and 225 calories per serving. Serves 6.
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Chicken and Spanish Rice
35.2 g protein and 438 calories per serving. Serves 5.
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Eve’s Tasty Turkey Tetrazzini
32 g protein and 380 calories per serving. Serves 8.
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Picadillo
31 g protein and 463 calories per serving. Serves 4.
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Pasta Bolognese
30.9 g protein and 509 calories per serving. Serves 4.
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Beef Pozole Soup
29 g protein and 280 calories per serving. Serves 10.
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Crispy Oven-Fried Chicken
28.3 g protein and 202 calories per serving. Serves 6.
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Tasty Chicken and Veggie Packets
27 g protein and 184 calories per serving. Serves 4.
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Curried Chicken Salad
27 g protein and 301 calories per serving. Serves 4.
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Mouth-Watering Oven-Fried Fish
27 g protein and 158 calories per serving. Serves 6.
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Great Northern Bean Soup
26.8 g protein and 339 calories per serving. Serves 6.
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Rice with Chicken | Arroz con Pollo
26 g protein and 363 calories per serving. Serves 4.
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Sarah’s Spicy Curry Turkey Soup
25.8 g protein and 262 calories per serving. Serves 6.
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Red Chile Stew
25.4 g protein and 157 calories per serving. Serves 8.
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Grilled Cheese with Peaches
25 g protein and 377 calories per serving. Serves 4.
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Stir Fried Beef
25 g protein and 223 calories per serving. Serves 6.
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Jamaican Jerk Chicken
25 g protein and 161 calories per serving. Serves 10.
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Easy Beef Supper
25 g protein and 390 calories per serving. Serves 6.
See the recipe ›Recipes and photos: MyPlate Kitchen, U.S. Department of Agriculture. Public domain. MyPlate Kitchen went offline in 2026; these are kept from archived copies, as published, each with the source line it carried.