High-Protein Dinners to Prep in 30 Minutes or Less (Weekly Plan & Shopping List!)
Recipes with at least 15 grams of protein for a week of satisfying dinners!
Reviewed by Dietitian Victoria Seaver, M.S., RD
Intro:
As a dietitian, I’m convinced that healthy meals can be delicious and that you don’t have to spend hours in the kitchen to make this happen. This week’s dishes are proof—only requiring 30 minutes or less of hands-on time. Additionally, each meal has at least 15 grams of protein per serving. Protein not only maintains your muscle mass but is also a key nutrient for immune, bone and cognitive health, just to name a few benefits. Plus, it helps slow down your digestion, increasing your sense of fullness.
Your Weekly Plan
Sunday: Miso-Glazed Salmon
Monday: Hearty Chickpea & Spinach Stew
Tuesday: Grilled Vegetable & Black Bean Farro Bowls
Wednesday: Creamy Chicken Pasta with Brussels Sprouts & Artichokes
Thursday: Tamari-Ginger Meatball & Eggplant Casserole
Friday: Roasted Chicken Tenders with Peppers & Onions
Sunday: Miso-Glazed Salmon
If you like sweet-savory dishes, you’ll love this delicious sheet-pan salmon. This fish is one of the best sources of omega-3 fatty acids—a compound that can help reduce inflammation. To complete the meal, I’ll serve it with steamed broccolini and farro. (Pro tip: Make a double batch of the latter to make Tuesday’s dinner come together faster.)
Monday: Hearty Chickpea & Spinach Stew
Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen
Maybe rain is in the forecast on Monday here in Austin, and, to me, there's nothing cozier than digging into a steaming bowl of soup on a rainy day. Mashing some of the chickpeas before stirring them into the broth helps give the stew its rich texture, and topping it with Parmesan takes it to the next level.
Tuesday: Grilled Vegetable & Black Bean Farro Bowls
Protein-packed vegetarian foods like beans, farro, queso fresco and avocado provide 17 grams of satisfying protein to this plant-based dinner. While this recipe calls for a grill, you can use a grill pan or roast the veggies in the oven or an air fryer. If you aren’t using leftover farro from Sunday, you’ll want to get it started before you cook the vegetables.
Wednesday: Creamy Chicken Pasta with Brussels Sprouts & Artichokes
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
To keep this dinner easy and the prep work to a minimum, I’ll pick up grilled chicken breasts from the deli section and a bag of shaved Brussels sprouts from the produce section. This creamy dish is packed with fiber from the whole-wheat pasta, Brussels sprouts and artichokes. Fiber, along with protein, helps slow down digestion, keeping you satisfied for longer. A squeeze of lemon juice and a sprinkle of fresh basil add a bright touch.
Thursday: Tamari-Ginger Meatball & Eggplant Casserole
While this recipe has a longer cook time, it comes together in 15 minutes, so I’ll use that time to relax and read a book while the oven does its job. The meatballs are made of pork, which is a great source of choline—an essential nutrient for your brain and nervous system. And the sweet-spicy glaze is downright delicious. I’ll slice some crusty whole-wheat bread to scoop up every last bit.
Friday: Roasted Chicken Tenders with Peppers & Onions
This recipe might be the easiest one of the week. You simply mix lemon juice, garlic, herbs and jalapeños in a baking dish, then add chicken tenders, peppers and onions, stir and bake. Since I love making tacos out of everything, we’ll tuck the chicken and veggies into warm corn tortillas with slices of avocado.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
Read the original article on Eating Well.
