{"meta":{"title":"High-Protein Abendessen","h1":"High-Protein Abendessen: eiweißreich und satt","description":"Eiweißreiche Rezepte fürs Abendessen mit mindestens 20 g Protein pro Portion: Hähnchen, Lachs, Rinderhack, Tofu und Edamame – mit Nährwerten.","tags":["high_protein","abendessen"],"count":1094,"listHeading":"Eiweißreiche Rezepte fürs Abendessen","intro":"Wer tagsüber zu wenig Eiweiß isst, kann beim Abendessen gut nachlegen. Jedes Rezept auf dieser Seite liefert mindestens 20 g Protein pro Portion – die feste Schwelle hinter unserem High-Protein-Label. Die Auswahl reicht von Hähnchen- und Lachsgerichten über Rinderhack und Eier bis zu pflanzlichen Varianten mit Tofu, Edamame und Hülsenfrüchten. Kombiniert mit viel Gemüse ergibt das Mahlzeiten, die lange satt halten.","answer":null,"topics":[],"faqs":[{"q":"Wie viel Protein sollte ein Abendessen haben?","a":"Für die meisten Erwachsenen sind 20 bis 40 g Protein pro Hauptmahlzeit ein sinnvoller Bereich. Die DGE nennt als Basiswert 0,8 g pro Kilogramm Körpergewicht am Tag, für Trainierende werden 1,4 bis 2,0 g genannt (ISSN); SmarTasty rechnet je nach Ziel mit 1,4 bis 2,0 g. Alle Rezepte hier liefern mindestens 20 g pro Portion."},{"q":"Ist viel Eiweiß am Abend schlecht für den Schlaf?","a":"Dafür gibt es keine belastbaren Hinweise. Wer sehr spät und sehr üppig isst, schläft allerdings oft unruhiger – unabhängig vom Eiweißanteil. Leichte Gerichte mit Fisch, Geflügel oder Tofu liegen weniger schwer im Magen."},{"q":"Gibt es auch vegetarische High-Protein-Abendessen?","a":"Ja. Tofu, Tempeh, Edamame, Linsen, Kichererbsen, Eier und Quark liefern reichlich Eiweiß. 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