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 highschool. As a busy working dad or mum, 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 with regards to dinnertime extra instances 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 dwelling cooks, I’ve put collectively an inventory of my prime excessive protein dinner concepts for weeknights through the busy faculty yr. It’s arduous to seek out recipes that meet these all of those standards, however I’ve uncovered my prime dinner concepts which are wholesome, household pleasant, excessive protein, and made in half-hour!
Why these dinners are good for weeknights
After 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 simple in the event you’re making rooster or seafood recipes, but it surely’s tougher 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 can really gasoline us via night actions fairly 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 checklist could be made in half-hour or much less! A number of 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 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. Hen 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 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 could be tough with vegan recipes (you’re welcome!).
2. Simple 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 superbly with fast sides like boiled broccoli or this simple 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 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 dwelling, however with elements I really belief.
Tip: Add extra protein and switch it right into a shrimp bowl, or add strips of our simple air fryer rooster breast.
4. Shrimp and Orzo
37g protein per serving
One-pot meals are my secret weapon through 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
If in case you have 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 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 change into one in all 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 they usually got here collectively so quick. Excessive in protein and so satisfying. My children beloved 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 bit of scrambled egg for extra protein than the conventional vegetarian dinner.
To substitute the egg, you should use crumbled tofu (tossed with a bit of 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. 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 kids really love tofu (and broccoli), so even in the event you don’t it’s doable to fall in love with this recipe. I do know cooking tofu could 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 rooster)
These Mediterranean-inspired bowls have change 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 contemporary and flavorful.
Should you do the rooster model, I like to recommend making air fryer rooster to maintain it easy!
It’s additionally best in the event you make the pickled pink onions prematurely; 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 facility of a extremely 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 prefer to serve it over greens with some crusty bread for a no-think “dinner.”
You too can attempt 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 of Sunday prep and even simply planning (I do know it’s arduous!) 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 rooster, I typically double a batch and freeze half. There’s one thing so reassuring about figuring out you have got a nutritious do-it-yourself 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 prefer 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 stress off attempting to create one thing particular each single night.