High Protein Suppers – Finish Your Day, The Healthy Way
Here are some great suppers that I like to eat. With high protein and low carbs, these meals will help you feel satisfied and full throughout the night, so you won’t feel the need to snack late at night.
Chicken Sheet Pan Dinner
Prep Time 5 mins Cook Time 30 mins 4 Servings
Food Facts 811 Calories 52g Protein 13g of Carbohydrates 60g of Fat 4g of Fiber
The Amazing Ingredients You Will Need
1 CUP OF OLIVE OIL
1/3 CUP OF BALSAMIC VINEGAR
5 GARLIC CLOVES (MINCED)
2 TBS FRESH PARSLEY (MINCED)
1 TSP OF FRESH BASIL
1 TSP OF SALT
1/2 TSP OF PEPPER
4 WHOLE SKINLESS, BONELESS CHICKEN BREAST
6 ROMA TOMATOES
1 POUND OF FRESH GREEN BEANS
In a medium sized bowl, combine the olive oil, balsamic, garlic, fresh parsley, fresh basil, salt, and pepper.
Whisk it until it’s combined completely.
Take the chicken, and put in a large zipper bag and pour in half the dressing. Seal the bag and set it aside.
Cut the tomatoes lengthwise, into halves.
Trim the ends off the green beans, and give a quick rinse.
Place the veggies in a large zipper bag, and pour in the other half of the dressing, then seal the bag and set them aside.
*(Optional) Let everything marinate for 4 hours in fridge.
Preheat the oven to 425 degrees.
Line a sheet pan with parchment paper, and spread the chicken and veggies evenly, leaving the excess marinade behind.
Roast in the oven for 25-30 minutes, shaking the pan once during that time.
PRESSURE COOKER CHICKEN & RICE
Prep Time 15 mins Cook Time 1h 20 mins 4 Servings You Will Need A Pressure Cooker
Food Facts 521 Calories 51g of Protein 57g of Carbohydrates 8g of Fat 1g of Fiber
THE GREAT INGREDIENTS YOU WILL NEED
1 WHOLE, SPLIT CHICKEN
2 TBSP OF SEASONING BLEND OF YOUR CHOICE
2 CUPS WATER
1 1/2 CUPS LONG GRAIN WHITE RICE
HANDFUL PARSLEY (OPTIONAL)
Season the chicken, well on both sides with your favorite spice or seasoning blend. If your blend does not contain salt, season the chicken with salt as well.
Add two cups of water to your pressure cooker or slow cooker, then add the chicken pieces.
Secure the lid, set the pressure cooker to high pressure. Once it reaches full pressure, cook for 30 minutes. Allow the pressure to release naturally.
Once the chicken is finished cooking, carefully lift it out of the cooker and place it on a baking sheet.
Adjust your oven rack so that the top of the meat will be 6-8 inches from the broiler.
Turn the broiler on to high, place the chicken in the oven, and let it broil for 5-7 minutes or until the chicken skin is brown and crispy.
Keep a close eye on the chicken while it’s under the broiler, as it can burn quickly.
While the chicken is broiling, pour the remaining liquid (broth) from the pressure cooker through a sleeve to strain out any bone or skin fragments.
Measure the broth to see how much was left behind. You’ll want three cups of broth. If you have less, simply add enough water to make three cups of broth total.
Taste the broth and adjust the salt if needed.
Add broth plus 1 1/2 cups of uncooked long grain white rice back to the pressure cooker. Secure the lid and select the rice function.
Once the rice had finished cooking, allow the pressure to decrease naturally, open the cooker, then fluff with a fork.
Serve the tender chicken pieces over the cooked rice, with chopped parsley as a garnish (optional).
The pressure cooker creates extremely tender meat, so the split chicken can be easily broken into pieces (breast, legs, thighs, wings) for serving.
MOUTHWATERING CHICKEN & VEGGIE DISH
Prep Time 15 mins Cook Time 20 mins Servings 4
Food Facts 525 Calories 41g of Protein 32g of Carbohydrates 28g of Fat 11g of Fiber
THE AMAZING INGREDIENTS YOU WILL NEED
1 SMALL SWEET POTATO
2 BONELESS AND SKINLESS CHICKEN BREAST
6-8 MINI BELL PEPPERS (RED,ORANGE,YELLOW)
1 1/2 CUPS OF FRESH GREEN BEANS
2 FRESH HEADS OF BROCCOLI
5 TBS OF OLIVE OIL
2 TSP OF CHILI POWDER
1 TSP OF PAPRIKA
1 TSP OF RAW SUGAR
1/2 TSP OF ONION POWDER
1/2 TSP OF GARLIC POWDER
1/2 TSP OF GROUND CUMIN
1/4 TSP OF CAYENNE PEPPER
1 TSP OF SALT
3/4 CUP OF YOUR FAVORITE SHREDDED CHEESE (OPTIONAL)
2 CUPS OF YOUR FAVORITE RICE OR QUINOA (OPTIONAL)
Preheat your oven to 425*F. Line a cookie sheet with parchment paper.
Take your sweet potato and poke with a fork a few times and then put it in the microwave for 5 mins, flipping it halfway through onto other side.
Take out and let cool for at least 1 min. Peel the skin off the potato carefully, then chop into small pieces.
Take your skinless, boneless chicken breast and chop into small chunks, set aside.
With the bell peppers, core and chop into small pieces.
Cut the ends off of the fresh green beans and then cut in half.
Then cut the heads of broccoli in to very little pieces.
Take all of your veggies, even the sweet potato, chopped chicken and place them on your lined cookie sheet.
Next take a small bowl and mix the olive oil and all the spices listed above together.
Pour spice mixture on your chicken & veggie dish and mix everything really well together.
Spread evenly on cookie sheet.
Put sheet in your preheated oven and let cook for 10 mins.
While that’s cooking start your rice or quinoa.
Take dish out of oven, stir and mix everything and put back in oven for another 20 mins.
Take out of your oven, top the dish with your favorite shredded cheese and stick it back in oven for 1-2 mins or until melted.
Remove from oven and place chicken & veggies on top of a bed of rice or quinoa.
LEMON CHICKEN & RICE
Prep Time 10 mins Cook Time 30 mins Servings 4
Food Facts 421 Calories 43g of Protein 40g of Carbohydrates 10g of Fat 2g of Fiber
THE TASTY INGREDIENTS YOU WILL NEED
4 CHICKEN BREAST
2 TBS OF UNSALTED BUTTER
3 TSP OF ITALIAN SPICE
SALT & PEPPER TO TASTE
1 CUP OF YOUR FAVORITE RICE
2 1/2 CUPS OF LOW SODIUM CHICKEN BROTH
2 TBS OF FRESH LEMON JUICE
FRESH PARSLEY OR CILANTRO (OPTIONAL)
In a skillet with a lid, over medium heat, melt butter.
Take chicken and season with salt, pepper and 2 tsp of Italian spice or to your liking.
Add chicken to heated skillet and brown both sides for 2-3 mins.
Chicken will not be cooked through yet, but take out of skillet and let rest on a plate.
With the same skillet, still on medium heat, add your favorite cooked rice, low sodium chicken broth, fresh lemon juice and 1 tsp of Italian spices.
Mix well and add chicken to the top of mixture, cover with lid and simmer for 25 mins.
Stirring occasionally, until liquid is mostly gone.
Add fresh parsley or cilantro for garnish.
DELICIOUS SESAME SEED CHICKEN
Prep Time 7 mins Cook Time 30 mins Servings 4
Food Facts 434 Calories 53g of Protein 35g of Carbohydrates 22g of Fat 2g of Fiber
THE YUMMY INGREDIENTS YOU WILL NEED
2 SKINLESS CHICKEN BREAST
1/2 CUP OF LOW SODIUM CHICKEN BROTH
1 TBS OF LIGHT BROWN SUGAR
2 TBSP OF SESAME OIL, SPLIT IN TWO
2 CLOVES OF GARLIC, MINCED
1 TSP OF LOW SODIUM SOY SAUCE
1 TBSP OF WHITE VINEGAR
1/2 TSP OF SALT
1/2 OF PEPPER
3 TBSP OF ALL PURPOSE FLOUR
1 TSP OF OLIVE OIL
2 TBSP OF TOASTED SESAME SEEDS
2 CUPS OF PREPARED RICE
STEAMED VEGETABLES (OPTIONAL)
Preheat oven to 400*F.
Take chicken breast and chunk in to bite sized pieces. Set aside.
In a large bowl combine chicken broth, light brown sugar, 1 tbs of sesame seed oil, minced garlic, soy sauce and white vinegar.
Set that aside too.
In a clean bowl add chicken chunks, salt, pepper, flour and toss until chicken is coated.
Over medium/high heat, in a large, OVENPROOF skillet, heat the olive oil and remaining sesame seed oil then add chicken chunks.
Sear chicken chunks, on only two sides ( you’re not trying to cook the chicken just golden the sides of the chicken).
In the large bowl, that you set aside with the chicken broth, pour the mixture over the chicken and stir together in your OVEN PROOF skillet.
Place your skillet in your preheated oven for 20 mins.
Remove the skillet from oven with oven mitt, remove lid and sprinkle sesame seeds on top of dish.
Serve on a bed of cooked rice and a side of steamed veggies.
YUMMY LEMON SALMON
Prep Time 5 mins Fridge Time 1hr Cook Time 20 mins Servings 4
Food Facts 235 Calories 34g of Protein 1g of Carbohydrates 12g of Fat
THE FEW AMAZING INGREDIENTS YOU WILL NEED
1.8 LBS PIECE OF SALMON
1/4 CUP OF FRESHLY SQUEEZED LEMON JUICE
2 TSP OF ITALIAN SPICES
1/2 TSP OF SALT
1/2 TSP OF PEPPER
Take salmon and cut into four equal pieces.
Place salmon in an oven proof dish and cover in lemon juice place in fridge and let salmon marinate for 1 hour.
Place those pieces in a square oven proof dish and pour lemon juice over them.
Preheat oven to 500*F.
Place salmon, skin side down in your ovenproof dish, season fish with Italian spice and salt and pepper to taste.
Cook for 15-20 mins. Remove from oven and enjoy!
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