8 Clean Eating High Protein Dinner Ideas Under 400 Calories That Taste Like Takeout

By Brandon D / October 5, 2025

Let’s skip the sad desk salad and make dinner exciting again. These 8 clean eating, high-protein dinners are all under 400 calories, packed with flavor, and ready to slide into your weekly rotation. We’re talking juicy chicken, vibrant veggies, and clever swaps that keep things light without feeling like “diet food.”

Each recipe is simple, totally satisfying, and balanced with lean protein, fiber, and good-for-you ingredients. You’ll find fast weeknight winners, meal prep champions, and a few surprises that taste way richer than they are. Forks up!

1. Chili-Lime Chicken Lettuce Wraps With Crunchy Slaw

These wraps deliver major flavor with minimal fuss. Spicy, tangy chicken meets a cool, citrusy slaw, all tucked into crisp lettuce leaves. It’s the perfect clean, high-protein dinner that’s light but filling—and fun to eat.

Ingredients:

• 10 oz boneless, skinless chicken breast, thinly sliced
• 1 tbsp fresh lime juice
• 2 tsp chili powder
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1 tbsp avocado oil (or olive oil)
• 1 small carrot, julienned
• 1 cup shredded red cabbage
• 1/2 small red bell pepper, thinly sliced
• 2 tbsp chopped fresh cilantro
• 1 tsp rice vinegar
• 1 tsp honey or maple syrup
• 1 tsp sesame seeds (optional)
• 8 large butter lettuce or romaine leaves
• 1/2 small avocado, thinly sliced (optional)
• Lime wedges, for serving

Instructions:

1. In a bowl, toss chicken with lime juice, chili powder, smoked paprika, cumin, garlic powder, and salt. Let it marinate for 10 minutes while you prep the slaw.
2. In another bowl, combine carrot, cabbage, bell pepper, cilantro, rice vinegar, honey, and sesame seeds. Toss and set aside.
3. Heat oil in a large skillet over medium-high. Add chicken and cook 5–6 minutes, stirring, until cooked through with golden edges.
4. Assemble wraps: Fill lettuce leaves with chicken, top with slaw, and add avocado slices if using. Squeeze lime over the top.

Serve with extra lime and a sprinkle of chili flakes if you like heat. Want more crunch? Add sliced radishes. Meal prep tip: keep the components separate and assemble just before eating to keep the lettuce crisp.

2. Ginger-Garlic Salmon Bowls With Cauliflower “Rice”

Restaurant-quality salmon with a clean, weeknight-friendly twist. The ginger-garlic glaze is glossy, savory-sweet, and ridiculously good, while cauliflower “rice” keeps things light and fluffy. It’s a bowl you’ll crave on repeat.

Ingredients:

• 2 salmon fillets (4 oz each), skin on or off
• 1 tbsp low-sodium tamari or soy sauce
• 1 tsp honey
• 1 tsp rice vinegar
• 1 tsp grated fresh ginger
• 1 small garlic clove, grated
• 1 tsp sesame oil (optional for flavor)
• 2 cups riced cauliflower (fresh or frozen)
• 1 tsp avocado oil
• 1/2 cup sliced sugar snap peas or green beans
• 1/2 cup sliced bell pepper
• 1 green onion, thinly sliced
• Pinch of salt and black pepper
• Lime wedges and sesame seeds, for garnish

Instructions:

1. Whisk tamari, honey, rice vinegar, ginger, garlic, and sesame oil in a small bowl. Pat salmon dry and brush with half the glaze.
2. Heat a nonstick skillet over medium. Add salmon, skin-side down if using, and cook 3–4 minutes per side, brushing with remaining glaze, until just opaque and flaky.
3. Meanwhile, heat avocado oil in another skillet over medium-high. Add cauliflower rice, snap peas, and bell pepper. Season with a pinch of salt and pepper and cook 4–5 minutes until tender-crisp.
4. Divide cauliflower rice between bowls, top with salmon, and garnish with green onion, sesame seeds, and lime wedges.

Swap in broccoli or mushrooms if you’ve got them. For extra protein, add edamame and still stay under 400 calories—just skip the sesame oil. Pro move: cook salmon slightly under, then rest for 2 minutes; it finishes to buttery perfection.

3. Smoky Paprika Turkey Meatballs Over Zucchini Noodles

Meatballs, but make them clean. These turkey meatballs are juicy, garlicky, and kissed with smoked paprika. Toss them with light, lemony zucchini noodles for a bowl that eats like pasta night without the carb coma.

Ingredients:

• 12 oz lean ground turkey (93% lean)
• 1 small egg
• 2 tbsp almond flour (or whole wheat breadcrumbs)
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/2 tsp onion powder
• 1 small garlic clove, minced
• 1/2 tsp salt, 1/4 tsp black pepper
• 1 tsp olive oil
• 2 medium zucchini, spiralized
• 1 tsp lemon zest + 1 tbsp lemon juice
• 1 tbsp chopped fresh parsley
• 1/2 cup no-sugar-added marinara (optional)
• Crushed red pepper, to taste

Instructions:

1. In a bowl, mix turkey, egg, almond flour, smoked paprika, oregano, onion powder, garlic, salt, and pepper. Form 12 small meatballs.
2. Heat olive oil in a large nonstick skillet over medium. Add meatballs and cook 8–10 minutes, turning to brown all sides, until cooked through.
3. Remove meatballs and quickly sauté zucchini noodles in the same pan for 2 minutes until just tender. Toss with lemon zest, lemon juice, parsley, and a pinch of salt.
4. Serve meatballs over zoodles. Spoon marinara over the top if desired and sprinkle with red pepper.

Keep the zoodles al dente so they don’t get watery. No spiralizer? Use a julienne peeler or buy pre-spiralized. For a Mediterranean vibe, swap marinara for a quick tomato-cucumber salad and a dollop of Greek yogurt.

4. Sheet Pan Lemon Herb Cod With Roasted Veggie Medley

Minimal dishes, maximal payoff. Flaky cod baked with lemon and herbs sits alongside caramelized vegetables for a full dinner that’s bright, clean, and weeknight-easy. It’s the kind of meal you can set and forget—then impress yourself with when the timer dings.

Ingredients:

• 2 cod fillets (4–5 oz each)
• 1 tbsp olive oil, divided
• 1 lemon, zest and juice
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• 1 tsp dried Italian herbs (or mix of thyme, oregano, basil)
• 1/2 tsp salt, divided
• 1/4 tsp black pepper
• 1 cup broccoli florets
• 1 cup cherry tomatoes
• 1 small zucchini, sliced into half-moons
• 2 tbsp chopped fresh parsley (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.
2. In a small bowl, mix 2 tsp olive oil, lemon zest, 1/2 the lemon juice, Dijon, garlic, herbs, 1/4 tsp salt, and pepper.
3. Toss broccoli, tomatoes, and zucchini with remaining olive oil and 1/4 tsp salt. Spread on the sheet pan and roast 10 minutes.
4. Push veggies to the sides. Place cod in the center and brush with the lemon-herb mixture. Roast another 10–12 minutes, until the fish flakes easily.
5. Squeeze remaining lemon juice over everything and sprinkle with parsley.

Serve with a spoonful of quinoa if you’ve got calories to spare. Want a little heat? Add chili flakes to the veggies. If cod’s not available, swap in tilapia or haddock with the same timing.

5. Spicy Tofu And Broccoli Stir-Fry With Peanut-Lime Drizzle

Plant-based protein that doesn’t taste like a compromise. Crispy-edged tofu and vibrant broccoli get tossed in a fast, fiery sauce, then drizzled with a peanut-lime finish that makes it feel a little indulgent (but it’s still super clean).

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 1 tbsp cornstarch or arrowroot
• 1 tbsp avocado oil
• 2 cups broccoli florets
• 1/2 red bell pepper, sliced
• 2 green onions, chopped
• 1 garlic clove, minced
• 1 tsp grated ginger
• 2 tbsp low-sodium tamari or soy sauce
• 1 tsp rice vinegar
• 1 tsp sriracha or chili-garlic sauce (more to taste)
• 1 tsp honey or maple syrup
• 1 tsp toasted sesame oil (optional)
• 1 tbsp natural peanut butter
• 1 tbsp warm water
• 1 tsp fresh lime juice
• Lime wedges and sesame seeds for serving

Instructions:

1. Toss tofu cubes with cornstarch to coat. Heat avocado oil in a large skillet over medium-high and cook tofu 7–8 minutes, turning until golden and crisp. Remove to a plate.
2. Add broccoli and bell pepper to the pan with a splash of water. Stir-fry 3–4 minutes until tender-crisp. Add garlic and ginger; cook 30 seconds until fragrant.
3. Whisk tamari, rice vinegar, sriracha, honey, and sesame oil. Return tofu to the pan and pour sauce over. Toss 1–2 minutes to coat.
4. Mix peanut butter, warm water, and lime juice until smooth. Drizzle over the stir-fry. Top with green onions, sesame seeds, and extra lime.

Serve as is or over a few spoonfuls of cauliflower rice if you want it extra hearty while staying under 400. Not into spice? Reduce sriracha and add more lime. For crunch, throw in snap peas or water chestnuts.

6. Greek Chicken Power Bowl With Lemon-Tahini Drizzle

All the bright, briny, herby flavors you love from a Greek salad—plus juicy chicken and a creamy tahini drizzle. It feels like vacation food but keeps it clean and balanced. Big flavor, fresh ingredients, and simple prep.

Ingredients:

• 10 oz boneless, skinless chicken breast, cut into bite-size pieces
• 1 tsp olive oil
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1/4 tsp paprika
• 1/2 tsp salt, 1/4 tsp black pepper
• 2 cups chopped romaine or mixed greens
• 1/2 cup cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 small red onion, thinly sliced
• 1/4 cup crumbled feta (optional but delightful)
• 6 kalamata olives, sliced (optional)
• 1/2 cup cooked chickpeas, rinsed and drained
• 1 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp water (more as needed)
• Pinch of salt

Instructions:

1. Season chicken with olive oil, oregano, garlic powder, paprika, salt, and pepper. Let sit 10 minutes.
2. Heat a skillet over medium-high. Cook chicken 6–8 minutes, stirring, until browned and cooked through.
3. Whisk tahini, lemon juice, water, and a pinch of salt until pourable. Add more water if needed.
4. Assemble bowls: greens, cucumber, tomatoes, red onion, chickpeas, chicken, and feta/olives if using. Drizzle with lemon-tahini.

Want it warm? Toss the chickpeas in the pan for a minute to toast. To keep calories extra tight, go light on feta and olives—but even a little adds huge flavor. Meal prep: store greens and toppings separately so nothing gets soggy.

7. Chipotle Shrimp And Black Bean Stuffed Peppers

These peppers are smoky, saucy, and packed with protein. Tender shrimp and black beans snuggle into sweet bell peppers, then bake until juicy and satisfying. It’s taco night energy without the tortillas.

Ingredients:

• 2 large bell peppers, halved and seeded
• 8 oz raw shrimp, peeled and deveined, chopped
• 1/2 cup canned black beans, rinsed and drained
• 1/3 cup diced tomatoes (no salt added)
• 1 tsp olive oil
• 1 tsp chipotle chili powder (or 1 tsp adobo sauce from chipotles)
• 1/2 tsp cumin
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 2 tbsp chopped cilantro
• 2 tbsp chopped green onion
• 1 tbsp lime juice
• 2 tbsp shredded part-skim mozzarella or cotija (optional)
• Greek yogurt or avocado, for serving (optional)

Instructions:

1. Preheat oven to 400°F (205°C). Place pepper halves in a baking dish cut-side up. Bake 10 minutes to soften.
2. Meanwhile, heat olive oil in a skillet over medium. Add shrimp, chipotle powder, cumin, garlic powder, and salt. Cook 2–3 minutes until just pink. Stir in black beans and tomatoes; cook 1 minute to warm through. Remove from heat and mix in cilantro, green onion, and lime juice.
3. Divide filling among pepper halves. Top with cheese if using. Bake 8–10 minutes until peppers are tender and cheese is melted.

Serve with a dollop of Greek yogurt and lime wedges. For extra veggies, add corn or chopped zucchini to the filling. Not into shrimp? Swap in diced chicken breast and cook through before stuffing.

8. Miso-Ginger Chicken Soup With Shiitakes And Greens

Comfort in a bowl, but make it clean and protein-rich. This light miso-ginger broth is soothing and savory, loaded with tender chicken, mushrooms, and leafy greens. It’s perfect for chilly nights or anytime you want a reset that still feels like a hug.

Ingredients:

• 8 oz boneless, skinless chicken breast, thinly sliced
• 4 cups low-sodium chicken broth
• 1 tbsp white or yellow miso paste
• 1 tsp grated fresh ginger
• 1 small garlic clove, minced
• 1 tsp low-sodium tamari or soy sauce
• 1 cup sliced shiitake mushrooms (stems removed)
• 1 small carrot, thinly sliced
• 2 cups baby spinach or chopped bok choy
• 1/2 cup sliced green onion
• 1 tsp sesame oil (optional)
• Lime wedges and chili flakes, for serving

Instructions:

1. In a pot, bring broth to a simmer with ginger, garlic, and tamari. Add mushrooms and carrot; cook 4–5 minutes until tender.
2. Add chicken slices and simmer gently 5–6 minutes until cooked through.
3. In a small bowl, whisk miso with a ladle of hot broth until smooth. Turn off the heat and stir miso mixture into the pot. Add spinach to wilt.
4. Finish with green onion and sesame oil if using. Serve with lime wedges and chili flakes.

Don’t boil miso—it can turn bitter and lose its probiotic perks. Want more heft? Add zucchini noodles or shirataki noodles for practically no calories. For meal prep, keep greens separate and add when reheating so they stay vibrant.

How These Dinners Stay Under 400 Calories

Quick cheat sheet for keeping it light without skimping on satisfaction:

• Lean proteins: chicken breast, cod, shrimp, tofu, and turkey keep the protein high and fat modest.
• Volume veggies: zucchini, cauliflower rice, greens, peppers, and broccoli add fiber and fullness.
• Bold flavors: citrus, herbs, ginger, garlic, miso, chipotle, and tahini build richness without needing much oil.

Meal Prep Tips To Make Life Easier

• Double the proteins and repurpose: leftover chicken becomes tomorrow’s wrap or salad topper.
• Batch your sauces: lemon-tahini, peanut-lime, and chili-lime keep for 3–4 days in the fridge.
• Keep prepped veggies on deck: washed greens, spiralized zucchini, and riced cauliflower slash cook time.

Ready to upgrade your weeknights? Pick two or three of these recipes to start, rotate them through the week, and watch how effortless clean eating can feel. These dinners prove you don’t need a ton of calories to eat big on flavor—seriously, you’ll forget they’re “healthy.” Grab a pan, turn up your favorite playlist, and let dinner practically cook itself. You’ve got this.