Use these excessive protein dinner concepts to carry 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-reduction plan choices included.
It’s a couple of days till my two youngsters return to high school. 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 in terms of dinnertime extra occasions than I wish to admit (confession: I’m not a pure meal planner as one would possibly anticipate!).
As somebody who’s spent over a decade creating recipes for busy residence cooks, I’ve put collectively an inventory of my prime excessive protein dinner concepts for weeknights through the busy faculty 12 months. It’s onerous to seek out recipes that meet these all of those standards, however I’ve uncovered my prime dinner concepts which can be wholesome, household pleasant, excessive protein, and made in half-hour!
Why these dinners are excellent for weeknights
After I’m interested by 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, however it’s more durable with vegetarian meals.)
I’ve additionally discovered that meals with good protein sources are usually extra satisfying for adults too. After a protracted day of labor and faculty pickup logistics, Alex and I would like dinners that may really gasoline us by way of night actions somewhat 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 listing will be made in half-hour or much less! A few of the concepts require extra effort than others, however I’ve included a couple of of our “weeknight hacks” for tremendous easy ideas.
As a result of Alex and I are consultants in Mediterranean weight-reduction plan recipes, all of those recipes are additionally Mediterranean weight-reduction plan 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 hen 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 quicker, you possibly can 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 methodology however makes use of protein-rich tempeh. It additionally takes about half-hour, which will be tough 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 occasions when everybody needs one thing completely different for dinner. I set out all of the elements—seasoned black beans, rice, cheese, salsa—and let everybody construct their very own bowl. It’s like having a mini Chipotle at residence, 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 through the faculty 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 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 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 ⭐⭐⭐⭐⭐ “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 cook dinner quicker than common pasta and have a taste that even choosy eaters appear to get pleasure from. This recipe provides stir fried veggies and slightly scrambled egg for extra protein than the traditional vegetarian dinner.
To substitute the egg, you should utilize crumbled tofu (tossed with slightly 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 implies minimal dishes and most taste. Sometimes something with fajitas goes over nicely in my household, and I 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 kids really love tofu (and broccoli), so even in case you don’t it’s doable 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 an entire meal that’s prepared in half-hour.
9. Mediterranean Rice Bowls or Greek Rooster 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?” after I need one thing wholesome however satisfying. The mixture of rice, chickpeas, cucumber, and protein-packed tzatziki sauce is contemporary and flavorful.
If you happen to 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 purple onions prematurely; you possibly can substitute thinly sliced purple onion in a pinch (or use store-bought).
10. Mediterranean Tuna Salad
35g protein per serving
Don’t overlook the ability of a very good tuna salad for busy weeknights! This spin with no mayo, feta and contemporary 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.”
You can too attempt traditional tuna salad (with Greek yogurt variations), avocado tuna salad, or dill pickle hen salad.
Sensible meal prep methods
I’ve realized that slightly Sunday prep and even simply planning (I do know it’s onerous!) makes these excessive protein dinners much more doable through the week. I typically cook dinner grains like rice and quinoa head or in batches. Having these elements 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 realizing you’ve got a nutritious home made meal ready within the freezer.
Storage and planning ideas
Most of those excessive protein dinners maintain nicely as leftovers for 3-4 days within the fridge. The rice bowls and noodle dishes are significantly good for lunch the subsequent 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 strain off making an attempt to create one thing particular each single night.