About This Plan
- This week’s dinner plan is filled with high-protein meals to help you feel energized and satisfied.
- Each recipe uses simple, flavorful ingredients like chicken, salmon, beans and eggs to support balanced nutrition.
- Quick prep tips, one-pan meals and make-ahead options make it easy to enjoy healthy dinners all week.
There’s something about the end of summer that makes me feel like I have to be more productive, more “on.” I might start a house project I’ve been putting off, or I might try to fill my weekends with hiking or apple picking or baking. Whatever it is I’m doing, I’m expending more energy and finding myself more in need of protein to keep me energized and nourished. I devised this week’s high-protein dinner plan to transition us all from the unofficial end of summer into the very beginnings of fall, with the energy to tackle whatever comes our way. Let’s dig in!
Your Weekly Plan
Sunday: Fajita-Inspired Chicken-Stuffed Peppers
Monday: Spinach & Mushroom Quiche
Tuesday: Pesto Salmon
Wednesday: One-Pan Baked Chicken & Potatoes
Thursday: Baked Fish Tacos with Avocado
Friday: Beef Stir-Fry with Baby Bok Choy & Ginger
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: Fajita-Inspired Chicken-Stuffed Peppers
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Stuffed with chicken, corn, beans, rice and cheese, these peppers are ultra-satisfying and ultra-comforting. The chicken and beans ensure that they are high in protein (26 grams per serving!), while the colorful peppers contribute antioxidants that can help reduce inflammation.
Monday: Spinach & Mushroom Quiche
Photographer: Jen Causey
Quiche isn’t just for brunch; since eggs are an excellent source of protein, quiche can be an easy high-protein dinner too. This one is packed with spinach, mushrooms and onion. The veggies are cooked first, to keep the quiche from getting watery, and then folded into the egg mixture before baking. Plus, you can make it ahead and reheat it before serving to save time on a weeknight.
Tuesday: Pesto Salmon
Will Dickey
If you’re not quite ready to let go of summer, this pesto-topped salmon baked with cherry tomatoes is for you. The fresh basil flavor really perks up the fish, and the vibrant cherry tomatoes add so much color. Plus, tomatoes are rich in antioxidants and vitamin C, which can help improve your skin health, especially as we head into the cooler, dryer months. Serve it with cooked farro.
Wednesday: One-Pan Baked Chicken & Potatoes
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
This chicken dinner will get you through hump day, with just 20 minutes of hands-on work. A fragrant mix of herbs and spices plus searing the skin until golden brown ensures that the chicken is super flavorful. It roasts in a skillet right over a bed of sliced potatoes. Serve it with a mixed greens salad drizzled with Meyer Lemon Vinaigrette.
Thursday: Baked Fish Tacos with Avocado
These easy tacos start with flaky white fish and a Mexican-style seasoning blend. Topping the fish with avocado adds gut-healthy fiber to the dish, and the pico de gallo adds freshness. Wrap everything up in corn tortillas to serve.
Friday: Beef Stir-Fry with Baby Bok Choy & Ginger
Blaine Moats
When Friday rolls around and you don’t have much energy for cooking, this soy-and-ginger-flavored beef and bok choy stir-fry is on the table in less than a half-hour. Lean flank steak is a good source of protein and iron, which can help your muscles recover, but the sauce works equally well with chicken or tofu if you prefer. Serve with leftover farro.
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.
