lean dinner ideas

The only thing you’re looking forward to tonight after putting in eight hours of work is dinner. But you want to make sure that what you're eating is properly aligned with your health and fitness goals, of staying lean and cutting body fat. Well we’ve made it easy. We’re sharing a few of our favorite healthy and lean dinner ideas so you can stay on track with your goals and still satisfy your cravings. Try these 8 lean meal recipes.

When you’re trying to stay lean and lose body fat, there are a couple of important things to remember before you prepare a delicious lean dinner.

  1. DONT OVEREAT Listen to your body and eat until you’re full. Don’t eat until you hate yourself and can’t move. That’s a quick and sure way to gain extra body fat that you don’t want and don’t need.
  2. EAT PROTEIN & FUNCTIONAL CARBS Make sure you get a healthy portion of protein and functional carbs with your meal. Your goal should be around 25-30 grams of protein for dinner.

New York Steak With Mashed Sweet Potatoes 

lean dinner ideas

There is nothing better than a big juicy steak. One steak has around 50g of protein, with only 6g of fat, which makes it an ideal dinner choice when you’re trying to stay lean. Paired up with some deliciously whipped mashed sweet potatoes, you can’t go wrong. If you want to get some greens in, add some asparagus or broccoli to the mix.



NY Steak

  • Brush on a bit of butter on each side of the steak
  • Rub salt and pepper or seasoning of choice evenly to each side
  • Place steak on grill or stove top at 140 degrees
  • Flip and turn over 3-5 times for 3-5 minutes until center is hot and pink.


Sweet Potatoes

  • Cut sweet potatoes into cubes
  • Place cubes into boiling water over the stove for 20 minutes
  • Remove and drain sweet potatoes and rinse
  • Place into mixing bowl, add a bit of butter and salt and mash or mix until smooth 

BBQ Apple Chicken With Crispy Sweet Potato Fries

Lean Dinner Ideas

This is easily one of the most delicious lean dinner ideas that you’ll ever have and the best part, is that it’s easy to make.



BBQ Apple Chicken 

  • Make sure chicken is completely defrosted
  • Add 4-5 chicken breasts to glass Pyrex pan
  • Add one half bottle of your favorite BBQ sauce drizzled over the chicken
  • Slice apple thinly and place over and around chicken breasts
  • Add a sprinkle of buttery cinnamon seasoning and cinnamon over the apples
  • Bake in the oven at 325 degrees for 35 minutes 

Sweet Potatoes

  • Slice and cut sweet potatoes into fries
  • Add oregano, salt, pepper, and paprika to mixing bowl
  • Mix fries into the bowl and season
  • Place into mixing bowl, add a bit of butter and salt and mash or mix until smooth
  • Add 2tbsp of olive oil to pan, and place over medium heat for 20-30 minutes while periodically stirring. Fry until crispy

Peach Pork Loin With Cinnamon Butter Nut Squash

Lean Dinner Ideas

Another delicious and lean dinner choice is pork loin. With only 8g of fat and 30g of protein, pork loin is a great addition to your weekly dinner entrees. Topped with delicious and sweet peaches, and a side of butternut squash, you’ll be eating good this week.


Peach Pork Loin

  • Make sure pork loin is defrosted
  • Add salt, pepper, and meat rub of choice to pork loin evenly on both sides
  • Add 2tbsp olive oil to pain and cook on medium heat until tender


  • Slice peaches
  • Add butter, brown sugar, and cinnamon to small saute pan
  • Put on high heat and wait until sauce starts bubbling
  • Once it bubbles, remove from high heat and place on low heat and add peaches
  • Let peaches sauté for 15 minutes

Butternut Squash

  • Cube butternut squash
  • Add water to medium pan and let boil for 15 minutes
  • Remove water and rinse
  • Sprinkle butter cinnamon seasoning and salt


BBQ Tri-Tip & Bacon Sweet Potato Paleo Bowl 

lean dinner ideas 

Another all-time favorite protein packed and lean dinner favorite. With the perfect macro balance of protein, fat, and carbs, this bbq bowl will have you packing on muscle and cutting body fat in no time.



  • Cut bacon into small pieces with scissors
  • Add to pan and cook halfway


  • Cut and cube tri-tip and add to bacon grease 

Sweet Potatoes 

  • Cube and cut sweet potatoes
  • Add oregano, salt, pepper, and paprika to mixing bowl
  • Mix sweet potato into the bowl and season
  • Place into mixing bowl, add a bit of butter and salt and mash or mix until smooth
  • Add sweet potatoes to trip tip and bacon
  • Remove from heat when bacon and sweet potatoes are crispy golden brown
  • Add BBQ sauce and mix and enjoy 

Chicken Mango Taco Salad

Lean Dinner Ideas

This lean dinner idea is the perfect mix of Mexicana spice bursting with amazing flavors and packed with protein, complex carbs, and superfoods. The mango adds the perfect hint and mix of spicy and sweet.

  • Chicken
  • Black Beans
  • Rice
  • Lime
  • Salsa
  • Mango
  • Avocado
  • Chipotle Ranch Dressing
  • Spring Mix 


  • Make sure chicken is completely defrosted
  • Slice chicken breast in half and add to pan with medium heat
  • Add taco seasoning and salt evenly to both sides
  • Cook for 25 minutes
  • Remove and cube


  • Add layer of spring mix, black beans, followed by rice, and chicken
  • Add sliced avocado and mango on top
  • Drizzle with salsa, and chipotle ranch dressing


Lemon Zest Steel Head Trout With Crispy Asparagus

Lean Dinner Ideas

With a richer taste than Salmon, Steel head trout popped in the oven with asparagus is so simple, yet so good.


Steel Head

  • Line Pyrex pan with aluminum foil
  • Add steel head filet to pan with olive oil
  • Add lemon zest, salt and squeezed lemon on top
  • Bake at 300 for 20 minutes


  • Snap bottoms off of asparagus
  • Line baking sheet or pan with aluminum foil
  • Place asparagus in pan and drizzle olive oil on top
  • Season with salt and pepper
  • Bake on 350 for 10 minutes, and turn
  • Bake on broil for the last 3 minutes for crisp

Turkey Tomato Pasta

Lean Dinner Ideas

If you’ve never had chickpea pasta, then now is the time. Chickpeas are loaded with protein and taste just as good as regular pasta. Not kidding. Plus, this recipe is super convenient and fast. You’ll have dinner ready in less than 10 minutes.



  • Add 93/7 lean turkey to pan
  • Season with Italian seasoning, salt and pepper 


  • Add chickpea pasta to boiling water
  • Boil until tender or preferred tenderness
  • Drain and rinse
  • Add tomato sauce to medium pot on low heat, mix in pasta and turkey
  • Add parmesan or garlic for garnish

Seared Scallops With Cauliflower Rice Risotto

Lean Dinner Ideas

Delicious, quick and keto friendly cauliflower rice will become a staple in your diet after you have this lean dinner.



  • Preheat pan for 2-3 minutes on medium heat
  • Add butter and some olive oil and wait for it to bubble
  • Add scallops to pan and cook for 2 minutes per side
  • Remove from pan


  • Bring medium skillet to medium heat
  • Add butter, garlic and salt and cook for 3 minutes
  • Add riced cauliflower cook until tender
  • Add ¾ cup Parmesan cheese and ½ cup of organic whipping cream
  • Stir and put on low heat until desired tenderness 

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

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