Meal Plans ThePrep Easy & Delicious High-Protein Dinners (Weekly Plan & Shopping List!) Each recipe delivers at least 15 grams of protein per serving for a satisfying meal. By Maria Laura Haddad-Garcia Maria Laura Haddad-Garcia Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. EatingWell's Editorial Guidelines Published on June 7, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close 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! When my day is packed with activities and a long to-do list looms, sitting down to a healthy and flavorful dinner seems impossible. That’s when I turn to easy and quick recipes like these favorites. Plus, they deliver at least 15 grams of protein per serving for a satisfying meal. Protein is not only great for building muscle and staying strong, but it also helps slow down digestion, helping you feel more satisfied for longer. Your Weekly Plan Sunday: Chicken Fajita QuesadillasMonday: Massaged Kale Salad with Roasted Sweet Potato & Black BeansTuesday: Pesto Shrimp Wednesday: Spinach & Artichoke Dip Pasta with Chicken Thursday: Crispy Fish Taco BowlsFriday: Teriyaki Chicken Skillet Casserole with Broccoli Get the Shopping List Sunday: Chicken Fajita Quesadillas Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco Sundays are when I prioritize rest as much as possible, so I turn to recipes I can make in a snap. Using presliced peppers and onions (look for them in the produce department with other prepared vegetables) keeps the prep time to just 10 minutes. I’ll serve them with a simple Spinach Salad. Get the Recipe Monday: Massaged Kale Salad with Roasted Sweet Potato & Black Beans Jacob Fox With the weather getting warmer each day here in Texas, having a big salad for dinner sounds like a great move. This one calls for kale as the base, an antioxidant-rich veggie that can be tough and chewy, but massaging it like in this recipe helps soften its texture. Protein-packed ingredients, like sweet potatoes, black beans, quinoa, feta cheese and pepitas, make this salad a filling vegetarian meal. Get the Recipe Tuesday: Pesto Shrimp Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen One thing I love about shrimp is how quickly it cooks. Plus, using store-bought pesto helps keep the total time to 15 minutes flat. The cherry tomatoes not only add bright acidity but also deliver anti-inflammatory benefits thanks to their rich lycopene content. For a complete meal, I’ll serve it over barley. Get the Recipe Wednesday: Spinach & Artichoke Dip Pasta with Chicken Jamie Vespa A week's dinners aren't complete without pasta. And if you love warm spinach and artichoke dip as much as I do, you’ll drool over this pasta recipe. Spinach and artichokes are packed with fiber, a nutrient that, along with protein, helps slow down digestion and keep you full. Get the Recipe Thursday: Crispy Fish Taco Bowls If you like tacos and rice bowls, you’ll love this satisfying meal, which delivers 20 grams of protein per serving. Brown rice and panko-crusted fish form a great base for all sorts of toppings, like shredded cabbage, cilantro and sliced radishes. The sour cream and adobo sauce on top are a yummy finishing touch. Get the Recipe Friday: Teriyaki Chicken Skillet Casserole with Broccoli Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco Single-skillet dinners are great for hectic weeknights, helping streamline cleanup. And using cooked chicken and brown rice makes the job even more accessible. Teriyaki sauce can be high in sodium, so look for a low-sodium version—which can be found at most grocery stores—particularly if you're watching your sodium intake. Get the Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit