:max_bytes(150000):strip_icc()/Prep-square-010425-96e7fdaf175e4c0fad79328eef87cdac.gif "High-Protein Dinners to Prep in 35 Minutes or Less (Weekly Plan & Shopping List!)")
:max_bytes(150000):strip_icc()/Prep-square-010425-96e7fdaf175e4c0fad79328eef87cdac.gif&description=High-Protein+Dinners+to+Prep+in+35+Minutes+or+Less+%28Weekly+Plan+%26+Shopping+List%21%29){kind=link}
It’s the beginning of the new year, and I know we’re all trying to get back into the swing of things. To help, this week’s recipes take just 35 minutes or less to prep. The total time might be a little longer, but I don’t mind having that hands-off time while something is in the oven or simmering on the stovetop. It gives me a moment to start a load of laundry or just tidy things up around the house. These dinners are also high in protein (offering at least 15 grams per serving). One of my health goals this year is to continue to be cognizant of my protein intake to ensure that I maintain rather than lose muscle mass as I age, and this lineup helps me do just that. Let’s get cooking!
Your Weekly Plan
Sunday: Crispy Chicken Thighs with Artichokes, Lemon & Herbs
Monday: Creamy Lemon & Spinach Pasta Bake
Tuesday: Turkey Meatballs with Green Beans & Cherry Tomatoes
Wednesday: Coconut-Curry Chicken Cutlets
Thursday: Seared Halibut Fish Tacos with Cilantro Slaw
Friday: Philly Cheesesteak Casserole
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: Crispy Chicken Thighs with Artichokes, Lemon & Herbs
I typically roast chicken thighs every week because they’re so easy to make and so delicious. Plus, a 3-ounce serving provides 20 grams of protein! In this one-pan recipe, the chicken thighs are paired with artichokes, which are high in fiber, and lemon, which adds welcome bright notes. Serve it all with some steamed frozen corn.
Monday: Creamy Lemon & Spinach Pasta Bake
Fred Hardy (photographer); Jennifer Wendorf (food stylist); Shell Royster (prop stylist)
This baked pasta is light and flavorful. It takes just 30 minutes to cook the pasta, mix the components and transfer it all to the baking dish. The rest of the time is hands-off while the flavors meld, and all the cheese melts. While the dish is vegetarian, it still has 18 grams of protein per serving, thanks to the whole-wheat pasta and the dairy. A generous amount of spinach means it’s packed with other vitamins and nutrients too.
Tuesday: Turkey Meatballs with Green Beans & Cherry Tomatoes
Ground turkey is another go-to protein source in my house. It’s so easy to transform into meatloaf or meatballs or just sauté on its own. For this recipe, it’s combined with breadcrumbs, egg, prosciutto, cheese and seasonings and shaped into meatballs. The meatballs roast on one side of the baking sheet while green beans roast on the other and cherry tomatoes roast separately. It all comes together for a colorful, protein-packed dinner. Serve it with brown rice.
Wednesday: Coconut-Curry Chicken Cutlets
This is such a fast but elegant weeknight dish. Chicken cutlets get so much flavor from a sauce made with coconut milk, brown sugar, curry paste and lime juice. The sauce is lively and has a hint of heat, which is so nice for a winter meal. Serving the chicken with quinoa ensures that this dish is packed with protein. Add our Simple Sautéed Spinach on the side for a serving of vegetables.
Thursday: Seared Halibut Fish Tacos with Cilantro Slaw
Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Maura Timmerman
I really love a light, vibrant dish on a chilly night and often turn to fish tacos piled with veggies for just that. For these, halibut is seared, then flaked and piled onto corn tortillas with pico de gallo, queso fresco and a colorful slaw. The whole thing tastes so fresh and has a welcome crunch.
Friday: Philly Cheesesteak Casserole
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayliss
This simple pasta dish has all the components and flavors of Philly’s famous sandwich: the cheesesteak. You’ll need a separate pot to boil the pasta, but otherwise it all comes together in a skillet, from sautéing the mushrooms, peppers and onions to browning the lean ground beef to creating the creamy sauce. Add in the cooked pasta and some mozzarella, top it with provolone and pop it under the broiler to melt all the cheese. Then dig in!
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.