Subscribe for weekly menus!

Diet Starter - High-protein 1

admin
Download menu
(requires login or signup)
20+ high-protein meals built around a variety of superstars: ground beef, steak, chicken, fish, and tofu. Every dish is designed to fuel your day with lean, satisfying portions that keep you full longer.
Back to menu
Previous
Next
Meal>Mains

Salmon & Quinoa w/veggies

high-protein
seafood
seafood
vegetarian
sauce
high-protein

A nutritious and protein-packed meal featuring grilled salmon over quinoa with roasted vegetables and a zesty yogurt sauce

Cook Mode
Stops your screen from going dark
IN THIS MEAL (3 items)
1
Grilled Salmon
Perfectly seasoned and grilled salmon fillet with herb marinade
2
Quinoa and Roasted Vegetable Base
Protein-rich quinoa with a medley of roasted vegetables
3
Greek Yogurt Herb Sauce
Creamy, tangy yogurt sauce to complement the salmon
Nutrition Summary
560kcal
Meal Total
Protein 54.0g
38%
Carbs 38.0g
26%
Fat 23.0g
36%
Calories Per Item
Grilled Salmon
280 kcal
Quinoa and Roasted Vegetable Base
220 kcal
Greek Yogurt Herb Sauce
60 kcal
RECIPE

Grilled Salmon

Perfectly seasoned and grilled salmon fillet with herb marinade

Prep10 mins
Cook10 mins
Total20 mins
Servings4
seafood

Ingredients

  • 4 (6 oz) salmon fillets
  • 2 tbsp olive oil
  • 1 tsp dried dill
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1/2 tsp black pepper

Preparation

1
Preheat grill or grill pan to medium-high heat (around 400°F)
2
Mix olive oil, dill, garlic powder, salt, and pepper in a small bowl
3
Brush salmon fillets with the herb mixture
4
Grill salmon for 4-5 minutes per side until it reaches 145°F internal temperature
Servings and Nutrition
Number of Servings in Grilled Salmon
4
Nutrition for 1 serving (1 fillet)
280
Calories (kcal)
36
Protein (g)
0
Carbs (g)
15
Fat (g)
280kcal
Protein 36.0g
52%
Carbs 0.0g
0%
Fat 15.0g
48%
RECIPE

Quinoa and Roasted Vegetable Base

Protein-rich quinoa with a medley of roasted vegetables

Prep10 mins
Cook20 mins
Total30 mins
Servings4
vegetarian

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 1 red bell pepper, chopped
  • 1 zucchini, sliced
  • 1 cup cherry tomatoes
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • Salt and pepper to taste

Preparation

1
Preheat oven to 425°F
2
Cook quinoa in water according to package instructions
3
Toss vegetables with olive oil, oregano, salt, and pepper
4
Roast vegetables for 15-20 minutes until slightly charred
Servings and Nutrition
Number of Servings in Quinoa and Roasted Vegetable Base
4
Nutrition for 1 serving (1 cup)
220
Calories (kcal)
8
Protein (g)
35
Carbs (g)
7
Fat (g)
220kcal
Protein 8.0g
14%
Carbs 35.0g
60%
Fat 7.0g
27%
ITEM

Greek Yogurt Herb Sauce

Creamy, tangy yogurt sauce to complement the salmon

sauce
high-protein
Servings and Nutrition
Number of Servings in Greek Yogurt Herb Sauce
4
Nutrition for 1 serving (1/4 cup)
60
Calories (kcal)
10
Protein (g)
3
Carbs (g)
1
Fat (g)
60kcal
Protein 10.0g
66%
Carbs 3.0g
20%
Fat 1.0g
15%
AboutTerms of ServicePrivacyContact© 2026 Dinnerveloper, LLC