Easy High-Protein Dinners in 3 Steps or Less (& Shopping List!)

• These quick, high-protein dinners come together in three steps or less, making healthy weeknight cooking simple and stress-free.
• Each meal packs at least 15 grams of protein from sources like chicken, beans, eggs and salmon to help keep you strong.
• With flavorful recipes from one-pot orzo to teriyaki stir-fry, this plan keeps dinner exciting and balanced all week long.

It’s no secret that many of us are pretty focused on protein. This nutrient is responsible for supporting everything from your muscles to your immune system. And this week’s dinners, which come together in three steps or less, take the guesswork out of making sure you are getting enough protein: they all have at least 15 grams per serving. The sources range from meat and chicken to eggs and beans, so there’s sure to be something to please everyone at the table. Want to make sure you can easily find these recipes in the future? Now you can save all the recipes as a collection on MyRecipes with just one click, so they’re at your fingertips when you’re ready to start cooking.

Your Weekly Plan

Sunday: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
Monday: Ham & Asparagus Quiche 
Tuesday: Salmon-Stuffed Avocados
Wednesday: Tex-Mex Chicken Soup 
Thursday: Ground Beef & Snap Pea Rice-Noodle Stir-Fry
Friday: Teriyaki Chicken Stir-Fry

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!

Sunday: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless

This one-pot dinner is ultra-satisfying thanks to the white beans and whole-wheat orzo, and sun-dried tomatoes, lemon zest and juice and feta cheese make it super flavorful. The white beans are a great source of plant-based fiber and protein, and the orzo adds even more fiber to help support your gut health.

Monday: Ham & Asparagus Quiche

Victor Protasio

This quiche is a tasty alternative for those who enjoy breakfast for dinner. Eggs are an excellent source of protein and also provide nutrients including vitamin D as well as choline, which is important for brain health. A little red onion and some fresh herbs join asparagus and ham to make the quiche flavorful and filling. Serve it with toasted whole-wheat baguette.

Tuesday: Salmon-Stuffed Avocados

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell

For the simplest protein-packed dinner, look no further than these avocados stuffed with canned salmon—a no-cook weeknight dinner winner. The salmon provides protein as well as omega-3 fatty acids and vitamins to help reduce inflammation and support your overall health. Serve the avocados with toasted whole-wheat baguette.

Wednesday: Tex-Mex Chicken Soup

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless

This easy, delicious soup relies on convenience ingredients, including canned tomatoes and beans, frozen veggies and rotisserie chicken, so it comes together quickly. Using convenience ingredients doesn’t mean it’s any less nutritious, though. The chicken and beans ensure that it’s high in protein, and the beans contribute fiber as well. Serve it topped with diced avocado.

Thursday: Ground Beef & Snap Pea Rice-Noodle Stir-Fry

With ground beef, lots of vegetables and store-bought pad thai sauce, this noodle stir-fry is packed with flavor and nutrients. Lean ground beef is an excellent source of protein. The colorful mix of carrots, sugar snap peas and scallions contributes fiber for gut health and vitamin C for immune health.

Friday: Teriyaki Chicken Stir-Fry

Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco

A bottle of teriyaki sauce is the secret to this 20-minute weeknight dinner. Chicken thighs, peppers, onions and pineapple are cooked with the sauce and then served over brown rice. Chicken thighs are packed with protein to make this meal filling and help you maintain muscle mass.

I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.