Blog
6-Ingredient (or Less!) High-Protein Dinners (& Shopping List!)
Protein is an essential nutrient that helps support bone density and muscle growth and repair, among other processes in the body. As someone who does a lot of walking and tries to fit in strength training three to four times a week, I make sure I get some protein in each of my meals. Protein needs vary depending on how active you are and what your goals are, but the daily recommended amount is 0.8 grams per kilogram of body weight per day. To help you meet that goal, this week’s dinners all have at least 15 grams of protein. And their streamlined ingredient lists will save you time at the grocery store, too.
Your Weekly Plan
Sunday: Garlic-Thyme Chicken with Green Beans & Rice
Monday: Cheese Tortellini with Tomatoes & Basil
Tuesday: Spicy Shrimp with Cauliflower Rice
Wednesday: Strawberry Poppy Seed Salad with Chicken
Thursday: Cheese Quesadillas with Peppers & Onions
Friday: Honey Salmon with Potatoes & Spinach
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: Garlic-Thyme Chicken with Green Beans & Rice
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.
Browning the chicken thighs in a skillet and then cooking the green beans in their drippings ensures that this simple dinner is packed with flavor. Use pretrimmed green beans and precooked brown rice to streamline the prep and cooking time.
Monday: Cheese Tortellini with Tomatoes & Basil
Roasted cherry tomatoes, cheese tortellini and basil combine to make this flavorful, high-protein dinner. Roasting the cherry tomatoes concentrates their flavor and makes them soft and saucy (you can do this step a day ahead if you like).
Tuesday: Spicy Shrimp with Cauliflower Rice
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Shrimp tossed in Cajun seasoning and sautéed in butter are the main component of this dinner. They’re paired with cauliflower rice (you can buy riced cauliflower to save time or make your own) that’s spruced up with more Cajun seasoning and some scallions. Serve the dish with some whole-wheat baguette on the side.
Wednesday: Strawberry Poppy Seed Salad with Chicken
Ali Redmond
Using precooked or leftover chicken and bottled poppy seed dressing means this meal requires no cooking and comes together in just 10 minutes. Simply toss the chicken and dressing with greens, strawberries and goat cheese, and it’s ready to serve. If you want, sprinkle some pecans on top for a little crunch. Serve with the rest of Tuesday’s baguette.
Thursday: Cheese Quesadillas with Peppers & Onions
Including sautéed peppers and onions adds extra vitamins and nutrients to these cheese quesadillas. Top them with guacamole and salsa for a quick but satisfying meal.
Friday: Honey Salmon with Potatoes & Spinach
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.
Round out the week with an elegant plate of honey-glazed salmon on a bed of spinach with crispy roasted potatoes. You’ll cook the salmon and spinach in a skillet while the potatoes roast to save time and make this dish weeknight-friendly.
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.
