25 High-Protein Spring Dinners Under 400 Calories

Spring hits, and suddenly you want to eat lighter, move more, and stop wearing hoodies to avoid the gym. We get it. But eating light does not have to mean eating sad. That’s the whole point of this list. These 25 high-protein spring dinners under 400 calories are the kind of meals that actually satisfy you without sending you to bed feeling stuffed or deprived. It’s a rare balance, and we’ve done the work of finding it so you don’t have to spend your evenings staring blankly at the fridge.

Whether you’re coming off a heavy winter of comfort eating (no judgment, been there) or you’re genuinely trying to build muscle while trimming calories, these recipes have your back. They’re bright, seasonal, packed with real protein, and none of them taste like punishment food. That’s a promise worth keeping.

Why High-Protein Spring Dinners Are the Move Right Now

Here’s the thing about protein: it does a lot of heavy lifting on your behalf. Research consistently shows that diets higher in protein increase satiety hormones, reduce hunger, and help your body hold onto lean muscle while cutting fat. So when you’re eating under 400 calories at dinner, protein is what stops that from becoming a recipe for a midnight snack raid.

Spring is also the perfect time to lean into this because the season gives you genuinely great ingredients to work with. Asparagus, peas, fresh herbs, spring onions, radishes, and thin-skinned cucumbers are all in peak form. Paired with lean proteins like chicken breast, shrimp, white fish, tempeh, and Greek yogurt, they create meals that feel fresh and intentional rather than restrictive.

And let’s be clear about the 400-calorie ceiling: it’s not starvation territory. It’s a smart dinner target for most people aiming for fat loss, body recomposition, or just generally eating cleaner in the warmer months. With 25 to 35 grams of protein per serving, these dinners keep your metabolism working and your appetite in check for the rest of the night. If you want to see how this fits into a bigger picture, the weekly high-protein low-calorie meal prep guide is worth bookmarking right alongside this list.

The 25 High-Protein Spring Dinners (With Calorie and Protein Counts)

These aren’t random recipe ideas pulled from thin air. Each one comes in under 400 calories per serving while delivering a meaningful protein punch. They use real spring produce, work fast on a weeknight, and most of them hold up well for meal prep too.

Chicken and Turkey Dinners

• 1
  Lemon Herb Grilled Chicken with Asparagus Grilled chicken breast, asparagus, lemon zest, and fresh thyme. Clean, simple, and deeply satisfying. 320 cal 38g protein
• 2
  Spring Pea and Ground Turkey Stir-Fry Lean ground turkey, fresh peas, spring onions, garlic, and a splash of low-sodium soy. 355 cal 34g protein
• 3
  Sheet Pan Chicken Thighs with Radish and Green Beans Bone-in thighs, charred radishes, haricots verts, and a mustard-herb glaze. 385 cal 33g protein
• 4
  Cucumber and Chicken Lettuce Cups Shredded chicken, diced cucumber, rice vinegar, sesame oil, and butter lettuce wraps. 290 cal 30g protein
• 5
  Turkish-Style Chicken Skewers with Yogurt Sauce Marinated chicken tenderloin, cumin, paprika, a cooling Greek yogurt drizzle, and warm za’atar flatbread on the side. 370 cal 36g protein

If chicken-centric weeknight meals are your thing, the collection of high-protein low-calorie chicken recipes on FullTaste is a natural companion to this list. You’ll find plenty of variety there that pairs beautifully with what you see above.

Fish and Seafood Dinners

• 6
  Garlic Butter Shrimp and Zucchini Noodles Large shrimp, spiralized zucchini, cherry tomatoes, and a garlic-white wine sauce. Quick and genuinely impressive. 280 cal 29g protein
• 7
  Seared Salmon with Spring Pea Puree Pan-seared salmon fillet over a silky pea and mint puree. Add a lemon wedge and call yourself a chef. 390 cal 35g protein
• 8
  Citrus Poached Cod with Fennel Slaw Gently poached cod with orange, fennel, and a light herb vinaigrette. Feels like a restaurant plate without the bill. 310 cal 31g protein
• 9
  Tuna and White Bean Salad Plate Oil-packed tuna, cannellini beans, arugula, capers, and a red wine vinaigrette. A protein bomb hiding inside a salad. 340 cal 33g protein
• 10
  Miso-Glazed Tilapia with Baby Bok Choy White miso, mirin, and ginger on tilapia, served with steamed bok choy. Fast, clean, and actually filling. Get Full Recipe 295 cal 28g protein

Egg and Dairy-Based Dinners

• 11
  Shakshuka with Feta and Spring Herbs Poached eggs in spiced tomato sauce with crumbled feta, dill, and parsley. Pairs perfectly with one slice of good sourdough. 310 cal 22g protein
• 12
  Cottage Cheese Stuffed Bell Peppers Bell peppers filled with a savory cottage cheese, black bean, and corn mixture. Bake until soft and golden. 350 cal 27g protein
• 13
  Greek Egg White Frittata with Spinach and Olives Egg whites, baby spinach, kalamata olives, and a small amount of feta. Light but surprisingly satisfying. 260 cal 28g protein

Plant-Based and Vegetarian Spring Dinners

• 14
  Crispy Baked Tofu with Mango and Edamame Salad Extra-firm tofu, fresh mango, shelled edamame, lime dressing, and a sriracha drizzle. 330 cal 25g protein
• 15
  Lentil and Roasted Beet Bowl with Tahini Puy lentils, roasted golden beets, arugula, walnuts, and a lemon-tahini dressing. Get Full Recipe 365 cal 22g protein
• 16
  Tempeh Stir-Fry with Snap Peas and Sesame Sliced tempeh, sugar snap peas, shredded carrots, tamari, and toasted sesame over cauliflower rice. 345 cal 28g protein
• 17
  Black Bean and Sweet Potato Tacos (2 corn tortillas) Seasoned black beans, roasted sweet potato, cabbage slaw, and salsa verde. Quick enough for a Tuesday. 380 cal 18g protein
• 18
  Spring Vegetable and Chickpea Curry (Light Coconut Milk) Chickpeas, zucchini, cherry tomatoes, fresh ginger, and light coconut milk over a third cup of basmati. 395 cal 20g protein

FYI, if plant-based eating is more your vibe full-time, the 25 high-protein vegan meals for plant-based diets will give you a much bigger toolkit. Pair it with this list and you’ve got variety locked in for weeks.

Beef, Pork, and Mixed Protein Dinners

• 19
  Lean Ground Beef Lettuce Wrap Tacos 95% lean ground beef, taco seasoning, diced tomato, jalapeño, and butter lettuce wraps. No tortilla needed, and you don’t miss it. 360 cal 35g protein
• 20
  Pork Tenderloin with Roasted Fennel and Apple Pork tenderloin, sliced fennel, green apple, fresh thyme, and a light Dijon pan sauce. 345 cal 32g protein
• 21
  Teriyaki Beef and Broccoli with Cauliflower Rice Thinly sliced sirloin, broccoli florets, and a lighter homemade teriyaki sauce over cauliflower rice. Get Full Recipe 375 cal 33g protein

Soups and Light Stews

• 22
  Lemony Chicken and Orzo Spring Soup Shredded chicken breast, orzo, baby spinach, lemon juice, and dill in a bright broth. Warmth that doesn’t feel heavy. 310 cal 30g protein
• 23
  White Bean and Turkey Sausage Stew Lean turkey sausage, white beans, kale, garlic, and a light tomato broth. Rustic, comforting, and smart on calories. 385 cal 29g protein
• 24
  Shrimp and Spring Vegetable Miso Broth Shrimp, bok choy, snap peas, mushrooms, and a gentle white miso broth. Elegant and barely any effort. 265 cal 26g protein
• 25
  Roasted Red Pepper and Lentil Soup Red lentils, roasted red peppers, smoked paprika, and a swirl of yogurt. A plant-based bowl that earns its protein numbers. 330 cal 21g protein

For more soup-based protein wins, these 12 low-calorie high-protein soup recipes are a natural extension of what you’re building here. Especially useful as a bridge between seasons when you want something warm but not heavy.

How to Make These Dinners Work for Your Goals

Having 25 recipes is great. Knowing how to use them strategically is better. Here’s how to actually get results from a collection like this rather than just bookmarking it and moving on with your life (we all have that folder).

Rotate for Variety and Prevent Burnout

The fastest way to fall off a healthy eating pattern is boredom. Rotating through different protein sources — chicken one night, fish the next, a plant-based bowl on Wednesday — keeps your palate engaged and ensures you’re hitting a broader spectrum of nutrients. Aim for no more than two consecutive nights with the same protein base. Your taste buds and your micronutrient profile will both thank you.

It’s also worth noting that mixing animal and plant proteins over the week can optimize amino acid variety. Chicken and salmon give you complete proteins with all essential amino acids. Lentils and chickpeas offer great fiber alongside their protein, which improves gut health and extends satiety further into the evening. Think of the combination as complementary rather than interchangeable.

Hit the Protein Target First, Then Fill Calories

The cleanest approach to eating under 400 calories is to build your meal around the protein first, then fill in with vegetables and a small amount of complex carbohydrate if you have calorie room. A 5-ounce chicken breast runs about 165 calories and delivers 35 grams of protein. You’ve already met your protein target before you’ve added a single vegetable. From there, you can fill the plate generously with spring greens, roasted vegetables, or a small grain serving without blowing past your calorie ceiling.

According to clinical evidence on high-protein diet-induced weight loss, increasing protein beyond standard dietary recommendations reduces body weight while preserving lean mass — and that effect holds whether overall calories are low or standard. That’s the science behind why this approach works so consistently in practice.

Meal Prep Strategy That Actually Sticks

The most practical prep approach for this kind of eating is what some coaches call the “component method” rather than full meal prep. Instead of assembling 25 complete dinner containers on Sunday, you prepare the components separately: grilled protein, roasted vegetables, cooked grains, and a couple of sauces. Then you assemble different combinations each night in under five minutes. IMO, this approach beats full-meal prep for preventing the midweek dread of eating the same thing four days running.

If you want to turn this into a structured plan, the 7-day low-calorie high-protein dinner meal plan walks you through the whole week with a printable format that makes it genuinely frictionless to execute.

Protein Sources That Shine in Spring Cooking

Not all proteins behave the same in the kitchen, and spring cooking rewards the ones that work well with lighter preparations. Here’s a quick breakdown of what works especially well in this season’s recipes and why.

Chicken Breast vs. Chicken Thigh

Chicken breast is the obvious lean protein choice — lower fat, higher protein per calorie, and genuinely versatile. But chicken thighs deserve more credit in a low-calorie context than they typically get. Skin-on thighs add significant calories, but skinless boneless thighs run only about 30 to 40 more calories per serving than breast while delivering more flavor, staying juicier when grilled, and holding up far better to bold marinades. For sheet pan dinners and skewers, thighs are usually the better call.

Shrimp and White Fish: The Speed Proteins

If your weeknights are short on time, shrimp and white fish like cod and tilapia are practically unbeatable. Both cook in under 8 minutes, both pair with almost any spring vegetable, and both deliver 25 to 30 grams of protein well under 300 calories for a standard portion. Shrimp also freezes and thaws quickly, which makes it a genuinely practical fridge-staple for spontaneous weeknight dinners.

Lentils: The Underrated Plant Protein

If you haven’t fully committed to lentils yet, spring is a good time to start. A cup of cooked green or puy lentils delivers about 18 grams of protein alongside a significant fiber load that genuinely extends satiety. Unlike most legumes, lentils require no soaking, cook in 20 to 25 minutes, and absorb dressings and vinaigrettes beautifully when dressed while still warm. They’re also considerably cheaper per gram of protein than most animal options, which matters when you’re cooking 5 or 6 dinners a week.

Keeping Calories Under 400 Without Going Crazy

Here’s the thing: hitting a 400-calorie ceiling at dinner is not complicated if you approach it correctly. The mistake most people make is trying to eat smaller versions of calorie-dense meals rather than rebuilding dinner around naturally low-calorie, high-volume foods. These are two very different approaches, and only one of them actually works without making you miserable.

Build Volume With Spring Vegetables

Spring vegetables are genuinely your biggest allies in low-calorie cooking. Asparagus, zucchini, snap peas, lettuce, radishes, cucumbers, and spring onions all clock in well under 50 calories per generous cup serving. Loading your plate with these before adding any protein source means you’re eating a substantial meal that takes up real stomach space. The science here is straightforward: food volume in the stomach triggers fullness signals independent of calorie count.

This is also where the swap from grain base to vegetable base makes a meaningful difference. Replacing one cup of cooked white rice (around 200 calories) with spiralized zucchini or shredded cabbage (around 25 calories) frees up 175 calories that you can put toward a larger protein portion or a flavorful sauce that actually makes the meal worth eating.

Sauces and Dressings: Where Calories Hide

A tablespoon of olive oil adds 120 calories. A standard restaurant-style Caesar dressing can add 200 calories to a salad before you’ve touched the main ingredients. This doesn’t mean you should eat dry food — that way lies misery. It means using sauces and dressings with intention. Miso paste, rice vinegar, citrus juice, fresh herbs, Greek yogurt, and light tahini all add massive flavor for under 40 calories per serving. These are the flavor tools that make low-calorie dinners taste like someone actually cooked them.