Easy & Delicious High-Protein Dinners (& Shopping List!)

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!

When my day is packed with activities and a long to-do list looms, sitting down to a healthy and flavorful dinner seems impossible. That’s when I turn to easy and quick recipes like these favorites. Plus, they deliver at least 15 grams of protein per serving for a satisfying meal. Protein is not only great for building muscle and staying strong, but it also helps slow down digestion, helping you feel more satisfied for longer.

Your Weekly Plan

Sunday: Chicken Fajita Quesadillas
Monday: Massaged Kale Salad with Roasted Sweet Potato & Black Beans
Tuesday: Pesto Shrimp
Wednesday: Spinach & Artichoke Dip Pasta with Chicken
Thursday: Crispy Fish Taco Bowls
Friday: Teriyaki Chicken Skillet Casserole with Broccoli

Sunday: Chicken Fajita Quesadillas

Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco

Sundays are when I prioritize rest as much as possible, so I turn to recipes I can make in a snap. Using presliced peppers and onions (look for them in the produce department with other prepared vegetables) keeps the prep time to just 10 minutes. I’ll serve them with a simple Spinach Salad.

Monday: Massaged Kale Salad with Roasted Sweet Potato & Black Beans

Jacob Fox

With the weather getting warmer each day here in Texas, having a big salad for dinner sounds like a great move. This one calls for kale as the base, an antioxidant-rich veggie that can be tough and chewy, but massaging it like in this recipe helps soften its texture. Protein-packed ingredients, like sweet potatoes, black beans, quinoa, feta cheese and pepitas, make this salad a filling vegetarian meal.

Tuesday: Pesto Shrimp

Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen

One thing I love about shrimp is how quickly it cooks. Plus, using store-bought pesto helps keep the total time to 15 minutes flat. The cherry tomatoes not only add bright acidity but also deliver anti-inflammatory benefits thanks to their rich lycopene content. For a complete meal, I’ll serve it over barley.

Wednesday: Spinach & Artichoke Dip Pasta with Chicken

Jamie Vespa

A week’s dinners aren’t complete without pasta. And if you love warm spinach and artichoke dip as much as I do, you’ll drool over this pasta recipe. Spinach and artichokes are packed with fiber, a nutrient that, along with protein, helps slow down digestion and keep you full.

Thursday: Crispy Fish Taco Bowls

If you like tacos and rice bowls, you’ll love this satisfying meal, which delivers 20 grams of protein per serving. Brown rice and panko-crusted fish form a great base for all sorts of toppings, like shredded cabbage, cilantro and sliced radishes. The sour cream and adobo sauce on top are a yummy finishing touch.

Friday: Teriyaki Chicken Skillet Casserole with Broccoli

Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco

Single-skillet dinners are great for hectic weeknights, helping streamline cleanup. And using cooked chicken and brown rice makes the job even more accessible. Teriyaki sauce can be high in sodium, so look for a low-sodium version—which can be found at most grocery stores—particularly if you’re watching your sodium intake.

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