This week’s dinners have at least 15 grams of protein per serving and require at most 5 ingredients. Protein-rich foods like chicken, salmon and beans can help you feel full and fueled for longer. From satisfying soups to creamy pastas, these dishes maximize flavor with fewer groceries.
As we gear up for the holiday season, I’ve been making a lot of lists: to-do lists for work, gift lists for loved ones, packing lists for travel. But one list I’m trying to minimize is my grocery list. Especially since we travel to see out-of-town family members over the holidays, I want to make sure that there’s nothing in our fridge that would spoil while we’re gone. However, as a dietitian, I know how important it is to have a nourishing and satisfying meal at the end of a busy day. That’s where these high-protein mains come in. They come together with 5 ingredients or less and help me stay energized to get through all of my pre-holiday to-dos. Let’s dig in!
Your Weekly Plan
Sunday: Garlic-Thyme Chicken with Green Beans & Rice
Monday: Spaghetti with Mushrooms, Spinach & Ricotta
Tuesday: Honey Salmon with Potatoes & Spinach
Wednesday: Stuffed Sweet Potato with Hummus Dressing
Thursday: 3-Ingredient Roasted Red Pepper Soup with Chickpeas
Friday: Tajín Shrimp Tacos with Cabbage Slaw
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: Garlic-Thyme Chicken with Green Beans & Rice
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.
In just 30 minutes, you can have a delicious and balanced meal on the table. The chicken thighs cook quickly and deliver an impressive punch of protein. Paired with fiber-rich rice and antioxidant-rich green beans, this is the perfect option for busy weeknights. Plus, it aligns well with the Mediterranean diet, one of the healthiest eating patterns according to research.
Monday: Spaghetti with Mushrooms, Spinach & Ricotta
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle.
This meal proves you don’t need meat for a high-protein main. One serving provides 16 grams of protein from ricotta and whole-wheat pasta. Frozen spinach and mushrooms add a fiber boost to support gut health. Serve with mixed greens dressed with Balsamic Vinaigrette.
Tuesday: Honey Salmon with Potatoes & Spinach
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.
Garlic, honey and salmon shine in this easy 35-minute dish. Salmon provides omega-3 fatty acids for anti-inflammatory benefits, while potatoes and spinach round out the satisfying meal.
Wednesday: Stuffed Sweet Potato with Hummus Dressing
Ali Redmond
A favorite easy meal featuring a sweet potato stuffed with black beans and creamy hummus dressing. It delivers 22 grams of gut-healthy fiber and makes a perfect single-serving recipe, with easy scaling for more.
Thursday: 3-Ingredient Roasted Red Pepper Soup with Chickpeas
Carolyn A. Hodges, RD
A simple, make-ahead vegetarian meal using roasted red pepper soup, chickpeas and spinach for 26 grams of protein per serving. Serve with toasted whole-wheat baguette for dipping.
Friday: Tajín Shrimp Tacos with Cabbage Slaw
Greg DuPree
Quick-cooking shrimp delivers protein and omega-3s in this 15-minute taco recipe. Chile-lime seasoning adds a refreshing kick; top with avocado slices for extra healthy fats and 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.