Use these excessive protein dinner concepts to convey 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 a number of days till my two youngsters return to highschool. As a busy working mother or father, I discover myself each nervous and excited: trying 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 with regards to dinnertime extra instances 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 house cooks, I’ve put collectively a listing of my high excessive protein dinner concepts for weeknights throughout the busy college 12 months. It’s onerous to seek out recipes that meet these all of those standards, however I’ve uncovered my high dinner concepts which are wholesome, household pleasant, excessive protein, and made in half-hour!
Why these dinners are good for weeknights
Once I’m occupied with our household’s weekly dinners, I attempt to attain for recipes with round 20 grams of protein per serving. (That is fairly straightforward when you’re making rooster or seafood recipes, however it’s more durable 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 gasoline us by means of night actions reasonably than leaving us reaching for pantry snacks an hour later.
The secret is selecting recipes that ship on protein with out requiring hours within the kitchen. Each recipe on this record will be made in half-hour or much less! Among the concepts require extra effort than others, however I’ve included a number of of our “weeknight hacks” for tremendous easy ideas.
As a result of Alex and I are specialists 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. Rooster Meatballs (or Vegan Meatballs)
28g protein per serving (17 g protein for vegan)
These juicy rooster meatballs are a go-to for our household: everybody loves them! Typically I make them in a easy marinara sauce proper within the oven.
Tip: To make them even simpler and sooner, you may bake them on a baking sheet at 400°F for 15 to 17 minutes (till the interior temperature reaches 165°F).
For households following plant-based diets, I’ve created a vegan model that makes use of the identical cooking technique however makes use of protein-rich tempeh. It additionally takes about half-hour, which will be difficult with vegan recipes (you’re welcome!).
2. Straightforward Baked Salmon
37g protein per serving
This recipe is extremely easy to bake and full of 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 instances when everybody needs 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 house, however with substances I really belief.
Tip: Add extra protein and switch it right into a shrimp bowl, or add strips of our straightforward air fryer rooster 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 resolution! This may be my favourite kitchen trick of all time. These egg tacos style like they’re stuffed 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 develop into one in every of our most-used weeknight options. The key is a hefty quantity of chili powder, garlic powder, and cumin.
Featured 5-Star Evaluation ⭐⭐⭐⭐⭐ “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 youngsters liked them!” — Tanvee
6. Soba Noodle Bowl
20g protein per serving
These Japanese buckwheat noodles prepare 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 bit scrambled egg for extra protein than the conventional vegetarian dinner.
To substitute the egg, you need to use crumbled tofu (tossed with a bit soy sauce and sesame oil) or marinated tofu for vegan.
7. Sheet Pan Shrimp Fajitas
30g protein per serving
These fajitas occur completely on one sheet pan, which suggests minimal dishes and most taste. Usually 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 prepare dinner!
8. Tofu and Broccoli Stir Fry
17g protein per serving
My kids really love tofu (and broccoli), so even when you don’t it’s attainable to fall in love with this recipe. I do know cooking tofu will 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 Rooster Bowls
20g protein per serving (or 44 grams with rooster)
These Mediterranean-inspired bowls have develop into my reply to “what’s for dinner?” after 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 rooster model, I like to recommend making air fryer rooster to maintain it easy!
It’s additionally best when you make the pickled crimson onions upfront; you may substitute thinly sliced crimson onion in a pinch (or use store-bought).
10. Mediterranean Tuna Salad
35g protein per serving
Don’t overlook the facility of a very good tuna salad for busy weeknights! This spin with no mayo, feta and recent herbs feels way more refined than the mayo-heavy variations. I wish to serve it over greens with some crusty bread for a no-think “dinner.”
It’s also possible to strive traditional tuna salad (with Greek yogurt variations), avocado tuna salad, or dill pickle rooster salad.
Sensible meal prep methods
I’ve discovered that a bit Sunday prep and even simply planning (I do know it’s onerous!) makes these excessive protein dinners much more doable throughout the week. I usually prepare 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 rooster, I typically double a batch and freeze half. There’s one thing so reassuring about realizing you’ve got a nutritious home made meal ready within the freezer.
Storage and planning ideas
Most of those excessive protein dinners maintain effectively as leftovers for 3-4 days within the fridge. The rice bowls and noodle dishes are significantly good for lunch the following day.
I wish to plan two or three of those recipes per week, realizing I can depend on leftovers and easy backup meals like scrambled eggs or grilled cheese for the remaining nights. This takes the stress off attempting to create one thing particular each single night.
