High-Protein Dinner Ideas for Fighters and Athletes

You train hard — your dinner should work just as hard. After a full day of pushing limits at the gym, boxing class, or work, your body needs real food to recover and rebuild. Whether you’re training to fight or just fight for your goals, these high-protein, nutrient-packed dinner recipes are built to keep you going.

From clean comfort food to bold flavours, here are some knockout meals to help you refuel the right way.

Sundried Tomato and Artichoke Chicken (Serves 4)

Tangy, creamy, and packed with protein — this dish hits all the notes for recovery and performance.

Ingredients:

• 1.5 lb chicken breast, diced

• 2 tbsp olive oil

• 1 small onion, minced

• 3–4 garlic cloves, minced

• 6 oz sundried tomatoes (diced)

• 8 oz artichoke hearts

• ½ cup Greek yoghurt

• 3 tbsp capers

• 1–2 tbsp lemon juice

• Salt and pepper to taste

Instructions: Sauté onion and garlic in olive oil. Add chicken and cook until browned. Stir in sundried tomatoes, artichokes, Greek yoghurt, lemon juice, and capers.

Serve with: Quinoa, rice, pasta, or spaghetti squash.

Sesame Salmon with Mashed Sweet Potato & Lemon Garlic Asparagus (Serves 2)

This balanced meal delivers lean protein, clean carbs, and greens all on one plate.

Instructions: Boil and mash sweet potatoes with lime, sesame oil, and red chilli. Roast salmon and asparagus at 350°F with soy-ginger marinade and lemon. Top with sesame seeds.

Ingredients highlight: Salmon, sweet potato, asparagus, garlic, sesame oil, honey, soy sauce, red chilli

Italian Pork Tenderloin (Serves 6)

A protein-rich, flavour-loaded centrepiece. Marinate ahead for max taste and tenderness.

Instructions:Sear pork in a hot pan, then coat with garlic-herb blend. Wrap in foil, bake at 375°F for ~30 mins, then rest before slicing.

Optional: Make your own Italian marinade or use a bottle for simplicity.

Serve with: Roasted veggies, rice, or mashed sweet potato.

Tuna Vegetable Casserole (Serves 4)

High in protein, low in fuss — this is your comfort-food classic reworked for athletes.

Instructions: Sauté tuna, cabbage, peas, carrots, and red peppers. Stir in Greek yogurt sauce with dill, cream or milk, and cheese. Top with more cheese and bake at 375°F until golden.

Great for: Meal prep or post-sparring recovery.

Tajín Chicken with Grilled Vegetables (Serves 4)

Bright, zesty, and perfect for the BBQ or oven — this one’s got serious flavour and fuel.

Instructions:Toss sliced onion, zucchini, and peppers in olive oil, lime, salt, and pepper. Roast or grill until soft. Coat chicken in Tajín spice blend and roast until cooked through (or grill it!).

Serve with: Rice, mixed greens, or wrap it all up in a tortilla.

Training like an athlete doesn’t stop at the gym. How you fuel at night sets the tone for your next session. These dinners are clean, powerful, and built for results — whether you’re training for your next fight or just trying to feel like one outside the ring.

💥 Want more performance meals and real community support? Come train with us at Undisputed Boxing in Calgary or Strathmore.

First class is free. Let’s get to work.