Cozy High-Protein One-Pot Dinners (& Shopping List!)

The cold, short days of December can really affect my lifestyle if I let them. My three-times-a-day dog walks during the summer dwindle to just one or two because the mornings are too cold and the evenings are too dark. I really have to encourage myself to bundle up and at least take Chloe for an afternoon walk. And when 5 p.m. rolls around, the energy I have for strength training or a little bit of yoga just isn’t there like it is during the longer days of summer. So this week’s recipes are twofold: they’re cozy and easily made in one pot to satisfy the side of me that just wants to curl up on the couch at the end of the workday, but they’re also high in protein (at least 15 grams per serving) to help fuel more workouts and walks. If you, too, need a little extra motivation at this time of year, these recipes can help.

Your Weekly Plan

Sunday: Skillet Lasagna
Monday: Shakshuka (Eggs Poached in Spicy Tomato Sauce)
Tuesday: One-Pot Garlicky Shrimp & Spinach
Wednesday: Creamy Chicken & Mushrooms
Thursday: Chicken Chili Verde
Friday: One-Pot Pasta with Tuna

Our column, ThePrep, has everything you’ll need to make meal planning and meal prep 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 tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday!

Sunday: Skillet Lasagna

William Dickey

Lasagna probably makes you think of a time-intensive project dinner, but that’s not the case with this one. As the name implies, the whole thing comes together in a skillet. You start by sautéing some lean ground beef, which contributes lots of protein, and then add marinara sauce, water and broken lasagna noodles. The noodles cook right in the sauce, then you just top it all with mozzarella and pop it under the broiler to melt. To finish, dollop it with ricotta, another good source of protein.

Monday: Shakshuka (Eggs Poached in Spicy Tomato Sauce)

Often served for breakfast or brunch, shakshuka also makes a hearty dinner. It’s a flavorful combination of red bell peppers and tomatoes, seasoned with cumin, smoked paprika and crushed red pepper. The eggs get poached right in the flavorful mixture. Serve it with some yogurt and warm pita to soak up the sauce and yolk.

Tuesday: One-Pot Garlicky Shrimp & Spinach

Photographer: Antonis Achilleos, Prop Stylist:Christine Keely, Food Stylist:Chelsea Zimmer

Whenever you’re looking for a high-protein dish that’s also quick to make, a meal starring shrimp is a good choice. Just 3 ounces of shrimp has 20 grams of protein, and they cook in less than 5 minutes. Here they’re paired with lots of garlic and lemon and a whole pound of spinach. I’ll spoon everything over some precooked basmati rice.

Wednesday: Creamy Chicken & Mushrooms

This dish of chicken cutlets and any mix of mushrooms you like is incredibly cozy and comforting thanks to the light cream sauce. Chicken breasts are a great source of lean protein, and they’re also rich in nutrients like selenium, which is important for thyroid function, and potassium, which helps promote healthy blood pressure. Serve with whole-wheat sourdough bread to sop up every bit of the sauce.

Thursday: Chicken Chili Verde

A combination of pinto beans and chicken thighs contributes to the 30-plus grams of protein in this hearty chili. Store-bought salsa verde makes it incredibly easy to prepare. Start by sautéing the chicken with onion, poblanos and garlic to create a base of flavor, then add mashed and whole beans, chicken stock and the salsa verde. Finish the chili with some corn, spinach, cilantro and a spoonful of sour cream.

Friday: One-Pot Pasta with Tuna

This recipe proves that canned tuna can be transformed into an elegant dinner. After cooking whole-wheat spaghetti with olives and lemon zest and juice in a modest amount of water until it’s tender and saucy, you simply stir in two drained cans of tuna to warm through, along with dill and olive oil for flavor.

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.

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