- Each dinner provides at least 15 grams of protein per serving.
- The average cost of each meal is about $16 for four servings, which is less expensive than takeout.
- Each recipe calls for no more than five ingredients.
If you’re one of the 71% of Americans looking to up their protein intake, this dinner plan is for you. These five dinners—from a quick stir fry to a sheet-pan salmon—provide at least 15 grams of protein per serving, plus they are made with just five ingredients (not including water, oil, salt and pepper) to make grocery shopping, cooking and cleanup a breeze.
Protein is a crucial nutrient for everything from promoting muscle repair and recovery after exercise to regulating metabolism and supporting blood sugar. And if you think a high-protein dinner comes with a hefty price tag, think again. The grocery bill for these recipes comes out to about $81—or an average of $16 for each four-serving meal. (Note: prices may vary depending on your location.)
Ready to get cooking? Download our shopping list, save the recipes and prepare to be satisfied.
Grocery List
- 2 (8.8-oz.) packages microwaveable precooked brown rice
- 1 (8-oz.) package frozen spinach
- 1 (15-oz.) can no-salt-added black beans
- 2 (15-oz.) cans no-salt-added chickpeas
- 1 (16-oz.) jar mild salsa
- 1 (16-oz.) box whole-wheat spaghetti
- 1 (8-oz.) container white miso
- 4 large bell peppers
- 1 small head green cabbage
- 1 small head garlic
- 1 bunch scallions
- 1 pound baby bok choy
- 1 (8-oz.) package cremini mushrooms
- 1 large lemon
- 1 pound baby carrots
- 1 pound asparagus
- 1 (8-oz.) bag shredded sharp Cheddar cheese
- 1 (8-oz.) container whole-milk ricotta cheese
- 1 (16-oz.) container whole-milk plain strained (Greek-style) yogurt
- 1¼ pounds boneless, skinless chicken breast
- 1 pound 95%-lean ground beef
- 4 (5-oz.) salmon fillets
Check Your Pantry
- Extra-virgin olive oil
- Neutral oil, such as canola or avocado
- Kosher salt
- Black pepper
- Reduced-sodium soy sauce
- Chili-garlic sauce
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Spicy Chicken & Cabbage Stir-Fry
Robby Lozano, Jennifer Wendorf, Jonathan Hoggle
Chicken breast + scallions + green cabbage + chili-garlic sauce + brown rice
This stir-fry is a great dish for busy weeknights since everything comes together in 20 minutes. Tender pieces of chicken are combined with crisp cabbage before being tossed with chili-garlic sauce and served over a bed of brown rice for a hearty dinner. Keeping your pantry stocked with flavorful ingredients like chili-garlic sauce is an easy way to add heat and flavor to a dish with just one ingredient. The green cabbage can be substituted with red cabbage or napa cabbage if you prefer.
Spaghetti with Mushrooms, Spinach & Ricotta
Robby Lozano, Jennifer Wendorf, Jonathan Hoggle
Spaghetti + cremini mushrooms + garlic + spinach + ricotta
Pasta is a staple ingredient for many, thanks to its versatility and budget-friendly nature. In this dinner, whole-wheat spaghetti is tossed with sautéed mushrooms and spinach for a vegetarian-friendly meal. Ricotta not only adds creaminess to the dish but also protein and calcium to support strong bones. Remember to reserve some pasta water before draining the spaghetti—it’s crucial for building the creamy sauce.
Sheet-Pan Salmon with Bok Choy & Rice
Robby Lozano, Jennifer Wendorf, Jonathan Hoggle
Salmon + miso + soy sauce + baby bok choy + brown rice
Sheet-pan dinners are a convenient way to get dinner on the table with minimal cleanup. Here, salmon and bok choy are roasted together with a simple miso–soy sauce marinade to impart flavor. White miso works the best, as the flavor is milder and won’t overpower the soy. Brown rice adds fiber to this recipe a satisfying and nutritious dinner.
Taco Stuffed Peppers
Robby Lozano, Jennifer Wendorf, Jonathan Hoggle
Bell peppers + ground beef + salsa + Cheddar + black beans
These stuffed peppers will remind you of your favorite tacos, but with a veggie-packed twist. Any color bell pepper works here, so use your favorite. Red and yellow bell peppers will have a slightly sweeter taste than green bell peppers. The filling combines protein-packed lean ground beef and black beans for a satisfying bite. Look for no-salt-added black beans to reduce excess sodium in the dish. We opt for mild salsa in these peppers to appeal to all palates.
Sheet-Pan Chickpeas & Veggies
Robby Lozano, Jennifer Wendorf, Jonathan Hoggle
Chickpeas + carrots + asparagus + yogurt + lemon
This healthy dinner calls for just 10 minutes of active cooking time—it doesn’t get easier than that! Chickpeas deliver plant-based protein, while asparagus and carrots add nutrients like potassium and vitamin A, respectively. A creamy yogurt sauce ties the whole dish together to create a filling vegetarian dinner that everyone will love. Be sure to add the asparagus last on the baking sheet, as it’ll take less time to cook than the carrots and chickpeas.
