- This week’s dinners feature recipes that all come together in just one pot or pan.
- Dishes packed with legumes, chicken, beef and shrimp are rich in muscle- and bone-healthy protein.
- From cheesy casseroles to plant-based skillets, recipes on this list offer plenty of variety to keep things interesting.
This week’s dinner plan is all about keeping things simple—without skimping on nutrition or flavor. I’ve rounded up meals packed with at least 15 grams of protein per serving to help support muscle health and keep me feeling satisfied. From cheesy casseroles to plant-based skillets, these dishes offer plenty of variety to keep things interesting. And the best part? You’ll only need one pot or pan to bring them to life. Whether you’re looking to reduce dinnertime stress or just want some fresh dinner inspiration, this plan has you covered. Let’s get cooking!
Your Weekly Plan
Sunday: Cheesy Ground Beef & Cauliflower Casserole
Monday: Cheesy French Onion Chickpeas
Tuesday: One-Pan Garlicky Shrimp & Rice
Wednesday: Lemon Chicken Orzo with Cabbage
Thursday: Baked Feta, Tomato & White Bean Skillet
Friday: Chicken Piccata Soup
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: Cheesy Ground Beef & Cauliflower Casserole
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
I’ll start the week with a cozy baked casserole that feels like comfort food while delivering 26 grams of protein per serving. Cauliflower keeps things veggie-forward, while ground beef and melted cheese make this dish super satisfying. While it’s cooking, I’ll make a side of farro for a serving of whole grains, too.
Monday: Cheesy French Onion Chickpeas
Photographer: Alex Huang.
This skillet is a gut-friendly riff on the classic French onion soup. Caramelized onions add deep flavor, while melted cheese makes this dish irresistibly gooey. Chickpeas offer plant-based protein and prebiotic fiber that feeds the good bacteria in our gut. I’ll serve it with a piece of whole-wheat baguette for dipping.
Tuesday: One-Pan Garlicky Shrimp & Rice
Caitlin Bensel
Shrimp is high in protein, cooks quickly and absorbs flavor fast, making it ideal for this weeknight-friendly dish. Garlic, herbs and a squeeze of lemon add brightness, while brown rice and veggies offer filling fiber. On the side, I’ll add some mixed greens tossed in our Balsamic Vinaigrette for a crisp contrast.
Wednesday: Lemon Chicken Orzo with Cabbage
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Josh Hoggle.
This simple meal comes together with minimal effort but delivers big-time comfort. Orzo simmers directly in the pan with chicken and tender cabbage, absorbing all the lemony, savory flavors. You could opt for pre-shredded cabbage to speed up the prep time. This Mediterranean diet–friendly dinner combines grains, lean protein and vegetables for a balanced meal.
Thursday: Baked Feta, Tomato & White Bean Skillet
Photographer: Brittney Cottrell, Food stylist: Marianne Williams, Prop Stylist: Josh Hoggle
I love baked feta in all forms, but this recipe takes it to a new level. Creamy feta melts into juicy tomatoes and hearty white beans in this mouthwatering vegetarian main. It’s a warm, protein-packed meal that requires just one step and 15 minutes of active time. Plus, the beans and vegetables contain anti-inflammatory compounds that help your body function at its best.
Friday: Chicken Piccata Soup
Photographer: Robby Lozano, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Josh Hoggle.
This hearty soup takes the bright, lemony flavors of classic chicken piccata and transforms them into a cozy one-pot dinner. Lean chicken breast contributes to the 26 grams of protein in each serving. Orzo and vegetables add fiber, helping round out the meal and make it even more satisfying. Bonus: The leftovers pack up beautifully for lunch.
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.
