Low-Prep High-Protein Dinners for One: 10 Templates That Beat Takeout

Most active adults do well with 25–40 g of protein at dinner, especially if you’re trying to maintain or build muscle or manage appetite. All of the templates here are designed to land in that range when you include a palm-sized portion (or two) of protein like chicken, fish, tofu, Greek yogurt, or eggs.

Great options include rotisserie chicken, frozen chicken breasts or thighs, frozen fish fillets, extra-firm tofu or tempeh, eggs, canned beans, Greek yogurt, pre-cooked chicken sausages, and frozen turkey or veggie burgers. Combine these with microwave grains and frozen veggies to build any of the templates with minimal prep.

Use flavor themes rather than new recipes. Take the same template and swap sauces and seasonings: salsa and cumin for a Mexican-inspired bowl, soy sauce and ginger for an Asian-style stir-fry, pesto or tomato sauce for Italian, or lemon, garlic, and oregano for Mediterranean. Changing toppings like cheese, nuts, seeds, and herbs also boosts variety quickly.

Yes. Most of these formulas scale easily to 2–4 servings. Cook once, then portion into single-serving containers. Grain bowls, pasta, soups, and tray bakes hold especially well in the fridge. For the best texture, store sauces and dressings separately and add them just before eating.

Keep the protein amount the same, but adjust carbs and fats. Emphasize lean proteins (chicken breast, fish, egg whites, tofu), fill at least half the plate with vegetables, and choose modest portions of starches like rice, pasta, and potatoes. Use flavorful but lighter sauces—salsa, mustard, herbs, vinegar, yogurt-based dressings—instead of heavy cream- or oil-based sauces.