Use these excessive protein dinner concepts to deliver routine again to your hectic weeknights! These meals are protein-packed, family-friendly, and prepared in about half-hour for stress-free weeknight cooking. Vegetarian, vegan, gluten-free, and Mediterranean weight loss program choices included.
It’s just a few days till my two children return to high school. As a busy working mother or father, I discover myself each nervous and excited: wanting ahead to a brand new rhythm, however nervous about being the one who has to remain organized and create a wholesome weeknight routine! I’ve been unprepared in the case of dinnertime extra occasions than I need to admit (confession: I’m not a pure meal planner as one would possibly count on!).
As somebody who’s spent over a decade creating recipes for busy dwelling cooks, I’ve put collectively an inventory of my high excessive protein dinner concepts for weeknights throughout the busy college 12 months. It’s laborious to search out recipes that meet these all of those standards, however I’ve uncovered my high dinner concepts which might be wholesome, household pleasant, excessive protein, and made in half-hour!
Why these dinners are good for weeknights
Once I’m eager about our household’s weekly dinners, I attempt to attain for recipes with round 20 grams of protein per serving. (That is fairly straightforward in case you’re making hen or seafood recipes, nevertheless it’s tougher with vegetarian meals.)
I’ve additionally discovered that meals with good protein sources are typically extra satisfying for adults too. After a protracted day of labor and faculty pickup logistics, Alex and I want dinners that can really gas us via night actions moderately than leaving us reaching for pantry snacks an hour later.
The bottom line is selecting recipes that ship on protein with out requiring hours within the kitchen. Each recipe on this record may be made in half-hour or much less! Among the concepts require extra effort than others, however I’ve included just a few of our “weeknight hacks†for tremendous easy ideas.
As a result of Alex and I are consultants in Mediterranean weight loss program recipes, all of those recipes are additionally Mediterranean weight loss program pleasant.
10 Excessive Protein Dinner Concepts for Busy Households
1. Hen Meatballs (or Vegan Meatballs)
28g protein per serving (17 g protein for vegan)
These juicy hen meatballs are a go-to for our household: everybody loves them! Usually I make them in a easy marinara sauce proper within the oven.
Tip: To make them even simpler and sooner, you possibly can bake them on a baking sheet at 400°F for 15 to 17 minutes (till the inner temperature reaches 165°F).
For households following plant-based diets, I’ve created a vegan model that makes use of the identical cooking methodology however makes use of protein-rich tempeh. It additionally takes about half-hour, which may be difficult with vegan recipes (you’re welcome!).
2. Straightforward Baked Salmon
37g protein per serving
This recipe is extremely easy to bake and filled with smoky taste! It requires simply 20 minutes within the oven and pairs fantastically with fast sides like boiled broccoli or this straightforward couscous. The excessive omega-3 content material is an added bonus!
3. Black Beans and Rice Bowl
20g protein per serving
This rice bowl has saved us numerous occasions when everybody desires one thing totally different for dinner. I set out all of the parts—seasoned black beans, rice, cheese, salsa—and let everybody construct their very own bowl. It’s like having a mini Chipotle at dwelling, however with elements I really belief.
Tip: Add extra protein and switch it right into a shrimp bowl, or add strips of our straightforward air fryer hen breast.
4. Shrimp and Orzo
37g protein per serving
One-pot meals are my secret weapon throughout the college 12 months, and this shrimp and orzo dish checks each field. The mixture of tender pasta, juicy shrimp, and salty feta creates one thing that feels cohesive and enjoyable, however comes collectively in about half-hour.
5. Final-Minute Egg Tacos
15g protein per serving
When you’ve got not thought forward for dinner in any respect, right here’s your answer! This could be my favourite kitchen trick of all time. These egg tacos style like they’re crammed with seasoned taco meat, however they’re really simply spiced scrambled eggs!
I created this recipe as a dare from my sister to make dinner in simply 5 minutes, and it’s turn out to be certainly one of our most-used weeknight options. The key is a hefty quantity of chili powder, garlic powder, and cumin.
Featured 5-Star Evaluate âââââ “These egg tacos are a game-changer for busy weeknights! I made them tonight after work and faculty pickup they usually got here collectively so quick. Excessive in protein and so satisfying. My children liked them!†— Tanvee
6. Soba Noodle Bowl
20g protein per serving
These Japanese buckwheat noodles cook dinner sooner than common pasta and have a taste that even choosy eaters appear to get pleasure from. This recipe provides stir fried veggies and a little bit scrambled egg for extra protein than the conventional vegetarian dinner.
To substitute the egg, you should use crumbled tofu (tossed with a little bit soy sauce and sesame oil) or marinated tofu for vegan.
7. Sheet Pan Shrimp Fajitas
30g protein per serving
These fajitas occur totally on one sheet pan, which suggests minimal dishes and most taste. Sometimes something with fajitas goes over effectively in my household, and I really like including a wholesome lean protein like shrimp that’s so fast to cook dinner!
8. Tofu and Broccoli Stir Fry
17g protein per serving
My youngsters really love tofu (and broccoli), so even in case you don’t it’s potential to fall in love with this recipe. I do know cooking tofu may be intimidating, however this stir fry makes completely crispy cubes bathed in a scrumptious sauce, with a wholesome inexperienced veggie proper there too.
Serve with white rice for a whole meal that’s prepared in half-hour.
9. Mediterranean Rice Bowls or Greek Hen Bowls
20g protein per serving (or 44 grams with hen)
These Mediterranean-inspired bowls have turn out to be my reply to “what’s for dinner?†once I need one thing wholesome however satisfying. The mixture of rice, chickpeas, cucumber, and protein-packed tzatziki sauce is recent and flavorful.
Should you do the hen model, I like to recommend making air fryer hen to maintain it easy!
It’s additionally best in case you make the pickled pink onions upfront; you possibly can substitute thinly sliced pink onion in a pinch (or use store-bought).
10. Mediterranean Tuna Salad
35g protein per serving
Don’t overlook the ability of a extremely good tuna salad for busy weeknights! This spin with no mayo, feta and recent herbs feels far more subtle than the mayo-heavy variations. I wish to serve it over greens with some crusty bread for a no-think “dinner.â€
You too can strive basic tuna salad (with Greek yogurt variations), avocado tuna salad, or dill pickle hen salad.
Good meal prep methods
I’ve discovered that a little bit Sunday prep and even simply planning (I do know it’s laborious!) makes these excessive protein dinners much more doable throughout the week. I typically cook dinner grains like rice and quinoa head or in batches. Having these parts prepared transforms a 30-minute recipe right into a 15-minute meeting job.
For the meatballs or air fryer hen, I generally double a batch and freeze half. There’s one thing so reassuring about figuring out you could have a nutritious selfmade meal ready within the freezer.
Storage and planning suggestions
Most of those excessive protein dinners maintain effectively as leftovers for 3-4 days within the fridge. The rice bowls and noodle dishes are notably good for lunch the subsequent day.
I wish to plan two or three of those recipes per week, figuring out I can depend on leftovers and easy backup meals like scrambled eggs or grilled cheese for the remaining nights. This takes the strain off making an attempt to create one thing particular each single night.