ThePrep: High-Protein Dinners to Keep You Full Till Bedtime
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Protein does your body a lot of good. It builds healthy cells and repairs ones that are damaged, keeps your immune system in tip-top shape, and it helps you to feel satisfied after a meal, which is especially helpful in warding off late-night snack attacks. These healthy high-protein dinners deliver plenty of protein at each meal (at least 14 grams per serving) to keep you full all evening long.
Your Meal Plan
I have been absolutely in love with quick-cooking chicken cutlet recipes lately. Take Tuesday’s 20-Minute Chicken Cutlets with Creamy Pesto Sauce for example, which you can have on the table in half the time it’d take to cook a thick chicken breast. And while chicken may be the first thing you think of for a healthy protein source, there are so many other options!
Even recipes that seemingly don’t contain one standout protein source (like meat, fish, tofu or beans) can end up being high in protein. For instance, the Linguine with Creamy Mushroom Sauce delivers more than 16 grams of protein per serving from the whole-wheat pasta and mushrooms—all the more reason to eat more of both!
Here’s how you can get ahead on prep for the week to make these easy high-protein dinners even easier:
- Save money by peeling and chopping a butternut squash for Monday’s Butternut Squash Soup with Apple Grilled Cheese Sandwiches in place of the prechopped option; and spiralize your own zucchini noodles in place of store-bought to go with the 20-Minute Chicken Cutlets with Creamy Pesto Sauce.
- Wednesday’s Spicy Shrimp Tacos calls for a yummy seasoning blend. Make that ahead, so it’s all ready to use.
- A rotisserie chicken makes quick work of Friday’s already-quick 25-Minute Chicken & Veggie Enchiladas. Or, save money by cooking the chicken yourself.
Tuesday: 20-Minute Chicken Cutlets with Creamy Pesto Sauce over steamed zucchini noodles
Wednesday: Spicy Shrimp Tacos
Thursday: Linguine with Creamy Mushroom Sauce
We're making shopping easier with a list of all the ingredients you need to make this week's dinners, meal-prep lunch and featured treat. Get the shopping list.
Look forward to a week of healthy, flavorful lunches with these high-protein meal-prep grain bowls. We're using bulgur wheat—my favorite whole grain—which cooks up quickly and contains 4 grams of protein and 4 grams of fiber per ½ cup, giving this meal extra staying power. Garam masala-spiced chicken, simple veggies and cilantro chutney round out the rest of the ingredients in these healthy flavor-packed lunch bowls.
Get the Recipe: Indian Grain Bowls with Chicken & Vegetables
I’m headed to Scotland at the end of the week for vacation and I’m SO excited, even with a forecast of rain and snow. We’re planning to do lots of walks and, in the UK, the trails often lead from one pub to the next. So, if you need me, I’ll be cozied up in one of those pubs sipping on something warm, like this Bourbon Hot Cocoa.
Get the Recipe: Bourbon Hot Cocoa
Let me know if you make any of these recipes or what else you're doing to prep ahead for a healthy week! Email me at ThePrep@eatingwell.com. If you have a question or requests for future newsletter topics, I'd love to hear those too.
ThePrep | Week of 2/22/20 - 2/29/20