Easy Dinner Ideas for Busy Weeknights: High-Protein Recipes Your Family Will Love

1. One-Pan Lemon Herb Chicken with Roasted Vegetables

This Mediterranean-inspired dish is the ultimate weeknight winner. Everything cooks on one sheet pan, which means minimal cleanup. The lemon and herbs infuse the chicken with bright, fresh flavor while the vegetables caramelize to perfection.

Ingredients

• 4 boneless, skinless chicken breasts (about 6 oz each)
• 2 tablespoons extra virgin olive oil
• 1 large lemon, juiced and zested
• 4 cloves garlic, minced
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• 1 pound baby red potatoes, halved
• 2 cups broccoli florets
• 1 large red bell pepper, cut into 1-inch pieces
• 1 medium zucchini, sliced into half-moons
• Fresh parsley for garnish

Instructions

1. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment paper.
2. Make the marinade: In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, salt, and pepper.
3. Prepare the chicken: Place chicken breasts in a bowl and pour half the marinade over them. Toss to coat evenly.
4. Prep the vegetables: In a large bowl, combine potatoes, broccoli, bell pepper, and zucchini. Pour remaining marinade over vegetables and toss well.
5. Arrange on pan: Spread vegetables in a single layer on the sheet pan. Nestle chicken breasts among the vegetables.
6. Roast: Bake for 20-25 minutes, or until chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender and slightly caramelized.
7. Rest and serve: Let chicken rest for 5 minutes. Garnish with fresh parsley and serve immediately.

2. 15-Minute Garlic Shrimp with Zucchini Noodles

When you need dinner on the table fast, this garlic shrimp delivers. Shrimp cooks in just 3-4 minutes, and spiralized zucchini needs only a quick sauté. The result is a light yet satisfying meal that's naturally low-carb and packed with protein.

Ingredients

• 1½ pounds large shrimp, peeled and deveined
• 4 medium zucchini, spiralized (about 8 cups)
• 4 tablespoons unsalted butter, divided
• 6 cloves garlic, minced
• ¼ teaspoon red pepper flakes
• ½ cup dry white wine (or chicken broth)
• Juice of 1 lemon
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• ¼ cup fresh parsley, chopped
• ¼ cup freshly grated Parmesan cheese

Instructions

1. Season the shrimp: Pat shrimp dry with paper towels. Season with salt and pepper.
2. Cook the shrimp: Heat 2 tablespoons butter in a large skillet over medium-high heat. Add shrimp in a single layer and cook 2 minutes per side until pink and opaque. Remove to a plate.
3. Make the sauce: In the same skillet, add remaining 2 tablespoons butter. Add garlic and red pepper flakes, sauté for 30 seconds until fragrant.
4. Deglaze: Pour in white wine and lemon juice. Let simmer for 2 minutes, scraping up any browned bits from the bottom.
5. Add zucchini noodles: Add spiralized zucchini to the skillet. Toss for 2-3 minutes until just slightly softened but still has some crunch.
6. Combine: Return shrimp to the skillet. Toss everything together and remove from heat.
7. Serve: Divide among plates, sprinkle with fresh parsley and Parmesan cheese. Serve immediately.

3. Turkey Taco Lettuce Wraps

All the flavors of taco night without the heavy tortillas. Lean ground turkey seasoned with homemade taco spices sits in crisp butter lettuce cups, topped with fresh pico de gallo and creamy avocado. It's fun, fresh, and family-friendly.

Ingredients

For the turkey:

• 1½ pounds 93% lean ground turkey
• 1 tablespoon olive oil
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• ¼ teaspoon cayenne pepper (optional)
• 1 teaspoon sea salt
• ¼ cup water

For the wraps:

• 2 heads butter lettuce, leaves separated
• 1 cup cherry tomatoes, quartered
• ½ red onion, finely diced
• 1 jalapeño, seeded and minced
• ¼ cup fresh cilantro, chopped
• Juice of 1 lime
• 2 ripe avocados, sliced
• ½ cup shredded sharp cheddar cheese
• Sour cream or Greek yogurt for serving

Instructions

1. Make the pico de gallo: In a bowl, combine tomatoes, red onion, jalapeño, cilantro, and lime juice. Season with a pinch of salt. Set aside.
2. Cook the aromatics: Heat olive oil in a large skillet over medium-high heat. Add diced onion and cook 3-4 minutes until softened. Add garlic and cook 30 seconds.
3. Brown the turkey: Add ground turkey to the skillet. Break it up with a wooden spoon and cook 5-6 minutes until no longer pink.
4. Season: Add chili powder, cumin, paprika, onion powder, garlic powder, cayenne, and salt. Stir to combine. Add water and let simmer 2-3 minutes until sauce thickens slightly.
5. Prepare lettuce cups: Wash and dry butter lettuce leaves. Arrange on a serving platter.
6. Assemble: Spoon seasoned turkey into lettuce cups. Top with pico de gallo, avocado slices, shredded cheese, and a dollop of sour cream.
7. Serve immediately: These are best eaten right away while the turkey is warm and the lettuce is crisp.

4. Honey Garlic Salmon with Asparagus

Salmon is one of the most nutrient-dense proteins you can eat, packed with omega-3 fatty acids and vitamin D. This honey garlic glaze adds a touch of sweetness that caramelizes beautifully under the broiler. Paired with tender asparagus, it's an elegant dinner that comes together in under 25 minutes.

Ingredients

• 4 salmon fillets (6 oz each), skin-on or skinless
• 1 pound fresh asparagus, woody ends trimmed
• 3 tablespoons raw honey
• 3 tablespoons low-sodium soy sauce (or coconut aminos)
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon rice vinegar
• 2 tablespoons olive oil, divided
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 tablespoon sesame seeds
• 2 green onions, sliced

Instructions

1. Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper.
2. Make the glaze: In a small bowl, whisk together honey, soy sauce, garlic, ginger, and rice vinegar.
3. Prepare asparagus: Toss asparagus with 1 tablespoon olive oil, salt, and pepper. Arrange on one side of the sheet pan.
4. Prepare salmon: Pat salmon dry. Brush with remaining olive oil and place on the other side of the sheet pan.
5. Glaze the salmon: Brush half of the honey garlic glaze generously over each salmon fillet.
6. Bake: Roast for 12-15 minutes until salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
7. Broil (optional): For extra caramelization, switch to broil for the last 2 minutes. Watch carefully to prevent burning.
8. Finish: Drizzle remaining glaze over salmon. Sprinkle with sesame seeds and green onions. Serve immediately.

5. Skillet Chicken Fajitas

Restaurant-quality fajitas at home in under 20 minutes. The key is high heat and not overcrowding the pan—you want those peppers and chicken to get beautifully charred, not steamed. Serve with warm tortillas or over cauliflower rice for a lower-carb option.

Ingredients

For the fajita seasoning:

• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon cayenne pepper
• 1 teaspoon sea salt
• ½ teaspoon black pepper

For the fajitas:

• 1½ pounds boneless, skinless chicken breast, sliced into thin strips
• 3 tablespoons avocado oil, divided
• 1 large red bell pepper, sliced into strips
• 1 large yellow bell pepper, sliced into strips
• 1 large green bell pepper, sliced into strips
• 1 large yellow onion, sliced into strips
• 3 cloves garlic, minced
• Juice of 2 limes
• 8 small flour or corn tortillas, warmed
• Fresh cilantro, lime wedges, and sour cream for serving

Instructions

1. Mix the seasoning: Combine all fajita seasoning ingredients in a small bowl.
2. Season chicken: Place chicken strips in a bowl. Add 2 tablespoons of the seasoning mix and 1 tablespoon oil. Toss to coat evenly.
3. Sear the chicken: Heat 1 tablespoon oil in a large cast iron skillet or heavy pan over high heat until smoking. Add chicken in a single layer. Cook 3-4 minutes without stirring until charred on bottom, then flip and cook another 2-3 minutes. Remove to a plate.
4. Cook vegetables: Add remaining tablespoon oil to the same hot skillet. Add peppers and onion. Sprinkle with remaining seasoning. Cook 4-5 minutes, stirring occasionally, until vegetables are tender-crisp with some char.
5. Add garlic: Push vegetables to the side, add minced garlic to the center, and cook 30 seconds until fragrant.
6. Combine: Return chicken to the skillet. Add lime juice and toss everything together for 1 minute.
7. Serve: Transfer to a warm platter. Serve immediately with warm tortillas, fresh cilantro, lime wedges, and sour cream.

6. Greek Chicken Power Bowls

These Mediterranean-inspired bowls are meal prep gold. The lemony Greek-marinated chicken stays juicy for days, and you can prep all the components on Sunday for grab-and-go lunches or quick dinners all week. Fresh, flavorful, and incredibly satisfying.

Ingredients

For the chicken:

• 1½ pounds boneless, skinless chicken thighs
• 3 tablespoons olive oil
• Juice of 1 lemon
• 4 cloves garlic, minced
• 1 tablespoon dried oregano
• 1 teaspoon sea salt
• ½ teaspoon black pepper

For the bowls:

• 2 cups quinoa, cooked according to package directions
• 1 English cucumber, diced
• 1 pint cherry tomatoes, halved
• ½ red onion, thinly sliced
• 1 cup Kalamata olives, pitted
• ½ cup crumbled feta cheese
• 4 cups mixed greens or baby spinach

For the tzatziki:

• 1 cup plain Greek yogurt (full-fat)
• ½ English cucumber, grated and squeezed dry
• 2 cloves garlic, minced
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice
• ½ teaspoon sea salt

Instructions

1. Make tzatziki: Combine Greek yogurt, grated cucumber, garlic, dill, lemon juice, and salt in a bowl. Mix well and refrigerate.
2. Marinate chicken: In a bowl, combine olive oil, lemon juice, garlic, oregano, salt, and pepper. Add chicken thighs and coat well. Let marinate 10 minutes (or up to overnight in the refrigerator).
3. Cook chicken: Heat a grill pan or skillet over medium-high heat. Cook chicken thighs 5-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest 5 minutes, then slice.
4. Prepare vegetables: While chicken cooks, dice cucumber, halve tomatoes, slice red onion, and prep remaining toppings.
5. Assemble bowls: Divide quinoa among 4 bowls. Arrange greens, cucumber, tomatoes, red onion, and olives in sections on top of quinoa.
6. Add chicken: Top each bowl with sliced Greek chicken.
7. Finish: Crumble feta over each bowl and add a generous dollop of tzatziki. Serve with lemon wedges.

7. Beef and Broccoli Stir-Fry

A healthier homemade version of the takeout classic. Tender strips of beef in a savory-sweet sauce with crisp-tender broccoli—ready faster than delivery. The secret to restaurant-quality results is cutting the beef thin and cooking it in batches over high heat.

Ingredients

For the beef:

• 1½ pounds flank steak or sirloin, sliced thin against the grain
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon rice wine or dry sherry

For the sauce:

• ½ cup low-sodium beef broth
• ¼ cup low-sodium soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon raw honey
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch

For the stir-fry:

• 4 cups broccoli florets
• 3 tablespoons avocado oil, divided
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 4 cups cooked brown rice or cauliflower rice, for serving
• Sesame seeds and sliced green onions for garnish

Instructions

1. Marinate beef: Combine sliced beef with soy sauce, cornstarch, and rice wine in a bowl. Mix well and set aside for 10 minutes.
2. Make the sauce: Whisk together beef broth, soy sauce, oyster sauce, honey, sesame oil, and cornstarch in a small bowl. Set aside.
3. Blanch broccoli: Bring a pot of water to boil. Add broccoli and cook 2 minutes until bright green and crisp-tender. Drain and set aside.
4. Sear beef: Heat 2 tablespoons oil in a wok or large skillet over high heat until smoking. Add beef in a single layer (work in batches if needed). Sear 1-2 minutes without stirring until browned, flip and cook another minute. Remove to a plate.
5. Cook aromatics: Add remaining tablespoon oil to the wok. Add garlic and ginger, stir-fry 30 seconds until fragrant.
6. Add broccoli: Add blanched broccoli to the wok. Toss for 1 minute.
7. Combine and sauce: Return beef to the wok. Give the sauce a stir (cornstarch settles) and pour over everything. Toss constantly for 1-2 minutes until sauce thickens and coats everything.
8. Serve: Serve immediately over brown rice or cauliflower rice. Garnish with sesame seeds and green onions.

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