[{"data":1,"prerenderedAt":405},["ShallowReactive",2],{"blog-en-protein-for-dinner":3},{"_path":4,"_dir":5,"_draft":6,"_partial":6,"_locale":7,"title":8,"description":9,"slug":10,"date":11,"cover":12,"category":13,"tags":14,"translationSlug":20,"body":21,"_type":399,"_id":400,"_source":401,"_file":402,"_stem":403,"_extension":404},"\u002Fen\u002Fblog\u002F2026-10-13-protein-for-dinner","blog",false,"","Protein for dinner: 5 options under 250 kcal per portion","Cod, shrimp, turkey, chicken breast and pink salmon — calories and protein per 150 g portion. Why the same portion of meat can cost 105 kcal or 400, and what really adds the calories in the pan.","protein-for-dinner","2026-10-13","\u002Fblog\u002Fimages\u002Fprotein-for-dinner\u002Fcover.jpg","guides",[15,16,17,18,19],"protein","dinner","fish","chicken","deficit","belok-na-uzhin",{"type":22,"children":23,"toc":387},"root",[24,49,54,61,66,102,115,121,129,134,139,145,153,158,164,172,177,183,191,196,214,220,228,233,239,244,287,292,298,341,346,352,357,377,382],{"type":25,"tag":26,"props":27,"children":28},"element","p",{},[29,32,39,41,47],{"type":30,"value":31},"text","We've covered ",{"type":25,"tag":33,"props":34,"children":36},"a",{"href":35},"\u002Fen\u002Fblog\u002Fcalories-in-soups",[37],{"type":30,"value":38},"soups",{"type":30,"value":40}," and ",{"type":25,"tag":33,"props":42,"children":44},{"href":43},"\u002Fen\u002Fblog\u002Fside-dishes-in-a-deficit",[45],{"type":30,"value":46},"side dishes",{"type":30,"value":48}," — that leaves the main part of the plate. Protein at dinner does two jobs at once: it keeps you full until morning and protects your muscle while you're in a deficit.",{"type":25,"tag":26,"props":50,"children":51},{},[52],{"type":30,"value":53},"But \"meat for dinner\" covers a lot of ground: the same 150 g portion can cost 105 kcal or 400. Here are 5 options that stay under 250 kcal, with numbers from the NutriApp food database.",{"type":25,"tag":55,"props":56,"children":58},"h2",{"id":57},"why-protein-in-the-evening-matters-more-than-it-seems",[59],{"type":30,"value":60},"Why protein in the evening matters more than it seems",{"type":25,"tag":26,"props":62,"children":63},{},[64],{"type":30,"value":65},"Three reasons to build dinner around the protein part:",{"type":25,"tag":67,"props":68,"children":69},"ul",{},[70,82,92],{"type":25,"tag":71,"props":72,"children":73},"li",{},[74,80],{"type":25,"tag":75,"props":76,"children":77},"strong",{},[78],{"type":30,"value":79},"Fullness.",{"type":30,"value":81}," Protein digests more slowly than carbs, so evening hunger and trips to the fridge before bed happen noticeably less often.",{"type":25,"tag":71,"props":83,"children":84},{},[85,90],{"type":25,"tag":75,"props":86,"children":87},{},[88],{"type":30,"value":89},"Muscle.",{"type":30,"value":91}," In a deficit the body is happy to give up more than fat. Enough protein is your main insurance against losing muscle.",{"type":25,"tag":71,"props":93,"children":94},{},[95,100],{"type":25,"tag":75,"props":96,"children":97},{},[98],{"type":30,"value":99},"Thermic effect.",{"type":30,"value":101}," Digesting protein costs the body noticeably more energy than digesting fat or carbs — a small but welcome bonus.",{"type":25,"tag":26,"props":103,"children":104},{},[105,107,113],{"type":30,"value":106},"A reasonable target for one meal is 20-35 g of protein. How much you need per day and how to spread it out is in ",{"type":25,"tag":33,"props":108,"children":110},{"href":109},"\u002Fen\u002Fblog\u002Fprotein-sources",[111],{"type":30,"value":112},"our post on protein sources",{"type":30,"value":114},".",{"type":25,"tag":55,"props":116,"children":118},{"id":117},"_1-cod-105-kcal-150-g-portion",[119],{"type":30,"value":120},"1. Cod — ~105 kcal (150 g portion)",{"type":25,"tag":26,"props":122,"children":123},{},[124],{"type":25,"tag":75,"props":125,"children":126},{},[127],{"type":30,"value":128},"P: 24 | F: 1",{"type":25,"tag":26,"props":130,"children":131},{},[132],{"type":30,"value":133},"The lightest protein available: 69 kcal per 100 g and almost no fat. Bake it with lemon and herbs — and never bread it: breadcrumbs and flour easily double the portion.",{"type":25,"tag":26,"props":135,"children":136},{},[137],{"type":30,"value":138},"Pollock is practically identical if cod isn't around — 72 kcal per 100 g.",{"type":25,"tag":55,"props":140,"children":142},{"id":141},"_2-shrimp-145-kcal",[143],{"type":30,"value":144},"2. Shrimp — ~145 kcal",{"type":25,"tag":26,"props":146,"children":147},{},[148],{"type":25,"tag":75,"props":149,"children":150},{},[151],{"type":30,"value":152},"P: 30 | F: 2",{"type":25,"tag":26,"props":154,"children":155},{},[156],{"type":30,"value":157},"The record holder for protein per calorie: 30 g per portion at 145 kcal. They cook in three minutes and work beautifully in a salad or with vegetables. Just not in a cream sauce — that adds more than the shrimp themselves.",{"type":25,"tag":55,"props":159,"children":161},{"id":160},"_3-turkey-breast-155-kcal",[162],{"type":30,"value":163},"3. Turkey breast — ~155 kcal",{"type":25,"tag":26,"props":165,"children":166},{},[167],{"type":25,"tag":75,"props":168,"children":169},{},[170],{"type":30,"value":171},"P: 35 | F: 2",{"type":25,"tag":26,"props":173,"children":174},{},[175],{"type":30,"value":176},"Slightly leaner than chicken breast (104 kcal per 100 g versus 113) and usually cheaper. 35 g of protein per portion is roughly a third of the daily target for a 70 kg person.",{"type":25,"tag":55,"props":178,"children":180},{"id":179},"_4-chicken-breast-170-kcal",[181],{"type":30,"value":182},"4. Chicken breast — ~170 kcal",{"type":25,"tag":26,"props":184,"children":185},{},[186],{"type":25,"tag":75,"props":187,"children":188},{},[189],{"type":30,"value":190},"P: 35 | F: 3",{"type":25,"tag":26,"props":192,"children":193},{},[194],{"type":30,"value":195},"It became a classic for a reason: the best combination of price, availability and protein. The usual complaint — it comes out dry — is a technique problem, not a sauce problem:",{"type":25,"tag":67,"props":197,"children":198},{},[199,204,209],{"type":25,"tag":71,"props":200,"children":201},{},[202],{"type":30,"value":203},"cook it whole and slice it after, rather than frying small pieces;",{"type":25,"tag":71,"props":205,"children":206},{},[207],{"type":30,"value":208},"bake it in foil or a roasting bag instead of frying it hard;",{"type":25,"tag":71,"props":210,"children":211},{},[212],{"type":30,"value":213},"brine it in salted water for 20-30 minutes before cooking.",{"type":25,"tag":55,"props":215,"children":217},{"id":216},"_5-pink-salmon-210-kcal",[218],{"type":30,"value":219},"5. Pink salmon — ~210 kcal",{"type":25,"tag":26,"props":221,"children":222},{},[223],{"type":25,"tag":75,"props":224,"children":225},{},[226],{"type":30,"value":227},"P: 31 | F: 10",{"type":25,"tag":26,"props":229,"children":230},{},[231],{"type":30,"value":232},"Red fish without the red price tag: 140 kcal per 100 g against 208 for Atlantic salmon. Fattier than cod, but that fat is the omega-3 that makes fish worth eating a couple of times a week.",{"type":25,"tag":55,"props":234,"children":236},{"id":235},"and-these-are-several-times-heavier",[237],{"type":30,"value":238},"And these are several times heavier",{"type":25,"tag":26,"props":240,"children":241},{},[242],{"type":30,"value":243},"Same 150 g portion:",{"type":25,"tag":67,"props":245,"children":246},{},[247,257,267,277],{"type":25,"tag":71,"props":248,"children":249},{},[250,255],{"type":25,"tag":75,"props":251,"children":252},{},[253],{"type":30,"value":254},"Chicken thigh",{"type":30,"value":256}," — ~280 kcal",{"type":25,"tag":71,"props":258,"children":259},{},[260,265],{"type":25,"tag":75,"props":261,"children":262},{},[263],{"type":30,"value":264},"Beef tenderloin",{"type":30,"value":266}," — ~325 kcal",{"type":25,"tag":71,"props":268,"children":269},{},[270,275],{"type":25,"tag":75,"props":271,"children":272},{},[273],{"type":30,"value":274},"Ground beef",{"type":30,"value":276}," — ~380 kcal",{"type":25,"tag":71,"props":278,"children":279},{},[280,285],{"type":25,"tag":75,"props":281,"children":282},{},[283],{"type":30,"value":284},"Pork neck",{"type":30,"value":286}," — ~400 kcal",{"type":25,"tag":26,"props":288,"children":289},{},[290],{"type":30,"value":291},"Chicken breast and pork neck are 230 kcal apart, even though both are simply \"meat\" in conversation. That doesn't make pork off-limits — it makes it worth counting.",{"type":25,"tag":55,"props":293,"children":295},{"id":294},"the-calories-come-from-what-you-cook-it-in-not-the-protein",[296],{"type":30,"value":297},"The calories come from what you cook it in, not the protein",{"type":25,"tag":67,"props":299,"children":300},{},[301,311,321,331],{"type":25,"tag":71,"props":302,"children":303},{},[304,309],{"type":25,"tag":75,"props":305,"children":306},{},[307],{"type":30,"value":308},"A tablespoon of oil in the pan",{"type":30,"value":310}," — +135 kcal",{"type":25,"tag":71,"props":312,"children":313},{},[314,319],{"type":25,"tag":75,"props":315,"children":316},{},[317],{"type":30,"value":318},"Breading",{"type":30,"value":320}," — +100-150 kcal",{"type":25,"tag":71,"props":322,"children":323},{},[324,329],{"type":25,"tag":75,"props":325,"children":326},{},[327],{"type":30,"value":328},"Cream sauce",{"type":30,"value":330}," — +150-200 kcal",{"type":25,"tag":71,"props":332,"children":333},{},[334,339],{"type":25,"tag":75,"props":335,"children":336},{},[337],{"type":30,"value":338},"Mayo-based marinade",{"type":30,"value":340}," — +95 kcal per spoon",{"type":25,"tag":26,"props":342,"children":343},{},[344],{"type":30,"value":345},"A chicken breast baked in foil and the same breast fried in oil with breading differ by a factor of two. So the cooking method deserves more attention than the choice of meat.",{"type":25,"tag":55,"props":347,"children":349},{"id":348},"takeaway",[350],{"type":30,"value":351},"Takeaway",{"type":25,"tag":26,"props":353,"children":354},{},[355],{"type":30,"value":356},"The protein part of dinner can weigh anywhere from 105 to 400 kcal at the same volume on the plate. Cod, shrimp, turkey, chicken breast and pink salmon deliver 24-35 g of protein within 250 kcal — enough to reach morning without raiding the fridge.",{"type":25,"tag":26,"props":358,"children":359},{},[360,362,368,370,376],{"type":30,"value":361},"In ",{"type":25,"tag":33,"props":363,"children":365},{"href":364},"\u002F",[366],{"type":30,"value":367},"NutriApp",{"type":30,"value":369}," all of these exist raw and cooked, with different preparation methods, so you log what was actually in the pan. The protein content of foods in general is collected ",{"type":25,"tag":33,"props":371,"children":373},{"href":372},"\u002Fen\u002Fblog\u002Fhow-much-protein-in-foods",[374],{"type":30,"value":375},"in a separate table",{"type":30,"value":114},{"type":25,"tag":26,"props":378,"children":379},{},[380],{"type":30,"value":381},"On Thursday we'll go deeper into meat: why pork tenderloin is lighter than chicken thigh, and why the cut matters more than the animal.",{"type":25,"tag":26,"props":383,"children":384},{},[385],{"type":30,"value":386},"So what's usually on your plate for dinner — chicken, fish or meat? Share it in the VK discussion.",{"title":7,"searchDepth":388,"depth":388,"links":389},2,[390,391,392,393,394,395,396,397,398],{"id":57,"depth":388,"text":60},{"id":117,"depth":388,"text":120},{"id":141,"depth":388,"text":144},{"id":160,"depth":388,"text":163},{"id":179,"depth":388,"text":182},{"id":216,"depth":388,"text":219},{"id":235,"depth":388,"text":238},{"id":294,"depth":388,"text":297},{"id":348,"depth":388,"text":351},"markdown","content:en:blog:2026-10-13-protein-for-dinner.md","content","en\u002Fblog\u002F2026-10-13-protein-for-dinner.md","en\u002Fblog\u002F2026-10-13-protein-for-dinner","md",1791977167924]