Reviewed by Dietitian Maria Laura Haddad-Garcia
About This Plan
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This week’s dinners provide at least 15 grams of protein per serving.
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Dishes offer a variety of protein sources, including chicken, seafood, beans and cheese.
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From creamy pasta to crispy fish bowls, these meals take just 20 minutes to cook.
I’m getting married in two weeks, and while I’m incredibly excited to celebrate with friends and family, my schedule has felt especially full as I prepare for the big day. Quick dinners have been a must, but I still want meals that will keep me fueled through my busy weeks. That’s where these recipes come in. Each one cooks in 20 minutes or less and delivers at least 15 grams of protein per serving from a variety of sources like chicken, seafood and beans to help support muscle health and keep me satisfied. Let’s get cooking!
Your Weekly Plan
Sunday: Chickpeas alla Vodka
Monday: Crispy Fish Taco Bowls
Tuesday: Veggie Grilled Cheese with Tomato Soup
Wednesday: Creamy Chicken & Mushroom Pasta
Thursday: Mini Meatloaves with Green Beans & Potatoes
Friday: BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous
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01 of 06
Sunday: Chickpeas alla Vodka
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Chickpeas are one of those pantry staples I can always turn into a satisfying dinner. Here they’re simmered with kale, garlic and onion in a creamy vodka sauce for a cozy plant-based meal with an impressive 20 grams of protein per serving. Some toasted whole-wheat baguette on the side is perfect for soaking up every last bit of the sauce.
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02 of 06
Monday: Crispy Fish Taco Bowls
These bowls deliver everything I love in fish tacos—with fewer steps required. Panko-coated fish is paired with brown rice, crisp cabbage and radishes, then topped with a smoky chipotle crema. The cod provides plenty of protein and cooks quickly, helping this flavorful meal make it to the table in just 20 minutes.
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03 of 06
Tuesday: Veggie Grilled Cheese with Tomato Soup
Credit: Leslie Grow | Veggie Grilled Cheese with Tomato Soup
Grilled cheese and tomato soup is a nostalgic combination I’m always happy to revisit. This version tucks broccoli, zucchini and bell pepper into the sandwich for extra color, fiber and texture, while jalapeño provides a little heat. It’s a fun, veggie-packed twist on a comfort-food classic that delivers plenty of cheesy goodness.
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04 of 06
Wednesday: Creamy Chicken & Mushroom Pasta
Rotisserie chicken is one of my favorite shortcuts for getting a protein-packed dinner on the table quickly. Here, it’s paired with savory mushrooms, whole-wheat penne and Parmesan for a creamy, protein-rich pasta that comes together in one pot. I’ll serve it with mixed greens tossed in tangy Apple-Cider Vinaigrette for a bright contrast to the savory pasta.
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05 of 06
Thursday: Mini Meatloaves with Green Beans & Potatoes
Credit: Photographer: Stacy K. Allen, Food Stylist: Margaret Dickey, Props: Hannah Greenwood
Making individual meatloaves helps them cook more quickly than one large loaf—and gives everyone plenty of flavorful, ketchup-glazed edges to enjoy. Lean ground beef provides ample protein, while roasted potatoes and green beans add fiber and nutrients and round out the meal. Everything cooks on two sheet pans, so the entire dinner is ready at the same time.
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06 of 06
Friday: BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous
Shrimp is a staple in my freezer because it thaws and cooks quickly for meals in a pinch. Plus, it also provides heart-healthy omega-3 fats and plenty of protein. Here, it’s coated with a saucy barbecue glaze and served with savory Parmesan-herb couscous and garlicky kale. It’s a flavorful, low-effort way to wrap up a busy week.
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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.
Read the original article on EatingWell