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-reduction plan choices included.
It’s a number of days till my two children return to high school. As a busy working father or mother, 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 occasions than I wish to admit (confession: I’m not a pure meal planner as one may 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 in the course of the busy faculty yr. It’s onerous to seek 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 excellent for weeknights
Once I’m fascinated by our household’s weekly dinners, I attempt to attain for recipes with round 20 grams of protein per serving. (That is fairly straightforward for those who’re making hen or seafood recipes, nevertheless 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 want dinners that may really gasoline us by means of night actions relatively than leaving us reaching for pantry snacks an hour later.
The secret’s 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! A number of 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-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! Usually 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 inner 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 tough with vegan recipes (you’re welcome!).
2. Simple 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 superbly 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 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 house, 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 in the course of the faculty yr, and this shrimp and orzo dish checks each field. The mix 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 is likely to 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 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 Overview ⭐⭐⭐⭐⭐ “These egg tacos are a game-changer for busy weeknights! I made them tonight after work and faculty pickup and so they 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 prepare 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 just a little scrambled egg for extra protein than the conventional vegetarian dinner.
To substitute the egg, you should utilize crumbled tofu (tossed with just a little soy sauce and sesame oil) or marinated tofu for vegan.
7. Sheet Pan Shrimp Fajitas
30g protein per serving
These fajitas occur fully on one sheet pan, which suggests 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 prepare dinner!
8. Tofu and Broccoli Stir Fry
17g protein per serving
My kids really love tofu (and broccoli), so even for those who don’t it’s potential 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 hen)
These Mediterranean-inspired bowls have develop into my reply to “what’s for dinner?” once I need one thing wholesome however satisfying. The mix of rice, chickpeas, cucumber, and protein-packed tzatziki sauce is recent and flavorful.
When you do the hen model, I like to recommend making air fryer hen to maintain it easy!
It’s additionally best for those who 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 facility of a very good tuna salad for busy weeknights! This spin with no mayo, feta and recent herbs feels rather more refined than the mayo-heavy variations. I wish to serve it over greens with some crusty bread for a no-think “dinner.”
You may as well strive traditional tuna salad (with Greek yogurt variations), avocado tuna salad, or dill pickle hen salad.
Good meal prep methods
I’ve realized that just a little Sunday prep and even simply planning (I do know it’s onerous!) makes these excessive protein dinners much more doable in the course of the week. I typically prepare 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 figuring out you’ve gotten a nutritious selfmade 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 notably good for lunch the following 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 attempting to create one thing particular each single night.