Weekly Guide
4 Chicken Dinners With More Than 30 g of Protein
Four chicken dinners worth cooking this week, plus a few tricks to make them better and a useful look at your protein number.
By easyChef Pro editors November 2026
Chicken is a good place to start when you want more protein at dinner. This week's guide brings together four ways to cook it, from a yogurt-marinated sheet pan dinner to shredded chicken with tomatoes and capers. You'll also find three tips for cooking chicken and a look at what the new dietary guidelines say about protein.
No. 1
Mediterranean Chicken on a Sheet Pan
32.4 g protein per serving
Mediterranean Chicken on a Sheet Pan gets an overnight marinade of Greek yogurt, pickle juice, garlic and shawarma seasoning. The chicken breast bakes on one lined sheet pan, ready to serve in warm pita or over rice.
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No. 2
Oregano-Lemon Chicken
52.7 g protein per serving
Oregano-Lemon Chicken puts chicken breasts in one baking dish and pours lemon juice, honey, olive oil, garlic and oregano over them. The honey plays against the lemon, and once it's baked it goes with vegetables, rice or a salad.
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No. 3
Coconut Milk Thai Chicken Curry
34.2 g protein per serving
Coconut Milk Thai Chicken Curry starts with curry paste warmed in oil. Chicken, red bell pepper, onion, coconut milk, fish sauce and lemon join it in one skillet, and once everything is chopped it cooks in 10 minutes. It's finished with cilantro and served over rice or noodles.
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No. 4
Pollo Mechado (Shredded Chicken)
33.6 g protein per serving
Pollo Mechado starts with poached chicken breast, shredded by hand and cooked with onion, red bell pepper, garlic and tomatoes. Capers and cooking sherry give it a tangy edge, while cilantro finishes the dish. It's traditionally served with arepas.
Get the recipeMore chicken and protein dinners: High Protein Dinner IdeasHigh-Protein MealsEasy Mediterranean Diet Recipes
Tips & Tricks
Even it out. Pound chicken breast to an even thickness so the whole piece cooks at the same pace.
Check the temperature. Chicken is safe once the thickest part reaches 165 F. Color alone won't tell you that, but a food thermometer will.
Cook once, eat twice. A double batch of plain chicken breast can give you a second dinner, such as a salad, wrap or rice bowl. Refrigerate cooked leftovers within 2 hours.
Read more: How to Meal Prep for the Week
Protein at Every Meal: What the New Guidelines Say
The Dietary Guidelines for Americans 2025-2030, from the USDA and HHS, say to prioritize protein foods at every meal as part of an eating pattern built on whole, nutrient-dense foods. Their protein goal is 1.2 to 1.6 grams per kilogram of body weight per day, adjusted for calorie needs.
For a 150-pound adult, that works out to about 82 to 109 grams a day, or about 27 to 36 grams at each of three meals. Your own number depends on your body, activity and energy needs. The free protein calculator gives you a daily target and splits it across three or four meals.
The guidelines name a variety of protein foods: poultry, eggs, seafood, red meat, beans, peas, lentils, nuts, seeds and soy. They also suggest baking, broiling, roasting, stir-frying or grilling instead of deep-frying. None of the four dinners in this guide is deep-fried.
If you have a health condition, ask your doctor or a registered dietitian what's right for you.
Find your number with the protein calculator
Read more: How Much Protein Do You Need?The New Protein RecommendationsThe New Guidelines on Protein, Carbs and Fat
Sources: Dietary Guidelines for Americans 2025-2030 (USDA, HHS); USDA FSIS food safety guidance.
PLAN THIS WEEK
Plan Your Dinners Ahead
Add dinners like these to a weekly meal plan in easyChef Pro. Add a recipe's products to your cart. Keep a pantry with quantities and expiry dates. Follow each recipe in Cook Mode.
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