:max_bytes(150000):strip_icc()/Prep-square-0322-375b5318fce84326b2468b14f7fcce10.gif "High-Protein Dinners You Can Make in 35 Minutes or Less (& Shopping List)")
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It seems like everyone has protein intake goals these days—myself included. I’ve been trying to do more strength training (I aim for four times a week), and I find that eating an adequate amount of protein (as well as plenty of carbs) throughout the day gives me the energy I need to pick up the weights after work. Then, having a high-protein dinner after my workout helps me recover. If you’re trying to eat more protein, too, give these dinners a try. Each one features at least 15 grams per serving; plus, they’re on the table in 35 minutes or less. Here’s what’s for dinner this week.
Your Weekly Plan
Sunday: High-Protein Penne with Ground Turkey & Mushrooms
Monday: Turmeric Chicken & Avocado Wraps
Tuesday: Sheet-Pan Salmon & Shaved Brussels Sprouts
Wednesday: Brothy Lemon-Garlic Beans
Thursday: Creamy Chicken, Cabbage & Mushroom Casserole
Friday: Pasta with Garlicky Tomato Sauce & Bay Scallops
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: High-Protein Penne with Ground Turkey & Mushrooms
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Using ground turkey is such a simple way to add protein to meals. Here it’s combined with mushrooms, penne and roasted cherry tomatoes. A creamy sauce of cottage cheese and Parmesan blended in the food processor ties everything together. With 45 grams of protein per serving, this tasty pasta dish is sure to help keep you feeling full and satisfied.
Monday: Turmeric Chicken & Avocado Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This flavorful chicken salad gets even more protein from the addition of chickpeas, which provide some fiber as well. Turmeric contributes curcumin, an anti-inflammatory compound that may help support brain health and heart health. You can eat this chicken salad on its own or wrap it up with avocado and salad greens for an easy hand-held dinner.
Tuesday: Sheet-Pan Salmon & Shaved Brussels Sprouts
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
The salmon and Brussels sprouts here get a drizzle of lemon-garlic sauce before broiling and then another one before serving for lots of bold flavor. Salmon is a great source of protein and also of omega-3 fatty acids, which can help reduce inflammation and lower blood pressure. The Brussels sprouts are a good source of fiber, which helps support gut health.
Wednesday: Brothy Lemon-Garlic Beans
Photographer: Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Abby Armstrong
For a quick but comforting dinner, you’ll want to make this dish of creamy white beans in a garlicky, lemony broth. Sprinkle some Parmesan on top and swipe up the broth with a piece of whole-wheat baguette. The beans are a good source of plant-based protein and fiber, so they’ll help you feel satiated after eating. They’re also rich in potassium, an electrolyte that can help support healthy blood pressure levels.
Thursday: Creamy Chicken, Cabbage & Mushroom Casserole
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
This cozy bowl of quinoa and chicken flavored with curry paste and enriched with coconut milk packs 32 grams of fiber. Plus, it’s full of delicious vegetables, like shiitake mushrooms and cabbage, and bright herbs, such as basil and cilantro. The fiber in the cabbage acts as a prebiotic to help support your gut health, while the mushrooms are rich in B vitamins, which help support metabolic health.
Friday: Pasta with Garlicky Tomato Sauce & Bay Scallops
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
Make Friday night feel a little fancy with this stunning dish of bay scallops and cherry tomatoes nestled among twirls of whole-wheat spaghetti. Scallops are a quick-cooking protein source, and they also contain selenium, which helps fight inflammation. Whole-wheat spaghetti is a source of complex carbs, which are good for post-workout recovery, as they help fuel your muscles. Serve the pasta with leftover baguette from Wednesday’s dinner.
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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