These dishes are ideal for you if you are seeking for supper ideas that are high in protein, can be prepared in a short amount of time, are healthful, and are suitable for families.
In addition to being easy enough to prepare on even the busiest of weeknights, each of these meals contain a substantial amount of protein that will keep you feeling full and satisfied. Let us jump right in!
1. Grilled Lemon Garlic Chicken with Quinoa & Veggies
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 cup quinoa
- 2 cups mixed veggies (broccoli, carrots, zucchini)
- 2 tbsp olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
Cook the quinoa in accordance with the directions on the package.
The chicken should be seasoned with garlic, olive oil, salt, and pepper, as well as lemon juice.
Cook the chicken on the grill until it is completely cooked through, which should take around six to eight minutes per side.
In olive oil, sauté a variety of vegetables until they are soft.
For a dinner that is both hearty and full with protein, serve the grilled chicken over quinoa and accompanied with vegetables on the side.
2. Black Bean & Turkey Taco Bowl
Ingredients:
- 1 lb ground turkey
- 1 can black beans (drained and rinsed)
- 1 cup cooked brown rice
- 1/2 cup salsa
- 1 avocado, diced
- Shredded lettuce
- Optional: sour cream, shredded cheese, lime
Instructions:
In a skillet, heat the ground turkey until it is completely cooked through.
Put in the salsa and black beans, and let it simmer for five minutes.
Brown rice should serve as the foundation for the bowls, and then the turkey and bean combination should be placed on top.
Avocado, shredded lettuce, and any other toppings of your choosing should be placed on top.
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3. Lentil & Chicken Sausage Stir-Fry
Ingredients:
- 4 chicken sausages, sliced
- 1 cup cooked lentils
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp ginger, minced
- 1 garlic clove, minced
Instructions:
Garlic and ginger are cooked in a pan, which is heated with sesame oil.
Cook the sliced sausage until it has a browned appearance.
Toss in the zucchini and bell pepper, and continue cooking until the vegetables are soft.
To blend, add the lentils that have been cooked and the soy sauce.
This is a quick and satisfying dish that is high in protein. Serve it hot.
4. Baked Salmon with Spinach & Couscous
Ingredients:
- 2 salmon fillets
- 1 cup couscous
- 4 cups fresh spinach
- 1 tbsp olive oil
- 1 tsp paprika
- 1 lemon (sliced)
- Salt and pepper to taste
Instructions:
Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
Prepare the salmon by seasoning it with paprika, salt, pepper, and olive oil. Lemon slices should be placed on top.
For 12 to 15 minutes, or until the salmon is completely cooked through, bake it.
As the salmon is baking, sauté the spinach in a small amount of olive oil until it has become wilted.
After following the instructions on the packaging, prepare the couscous.
Salmon should be served with couscous and spinach that has been sautéed.
5. Tofu & Veggie Stir-Fry with Peanut Sauce
Ingredients:
- 1 block extra-firm tofu (pressed and cubed)
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1/2 cup shredded carrots
- 2 tbsp peanut butter
- 1 tbsp soy sauce
- 1 tbsp honey or maple syrup
- 1 tsp rice vinegar
- 1 clove garlic, minced
- 1 tbsp sesame oil
Instructions:
In a skillet, heat the sesame oil, then add the tofu cubes and fry them until they are golden brown.
After adding the vegetables, stir-fry them until they are soft.
Place the peanut butter, soy sauce, honey, rice vinegar, and garlic in a small bowl and whisk all of the ingredients together.
After pouring the peanut sauce over the stir-fry, toss it to ensure that it is evenly coated.
Serve atop noodles or brown rice when serving.
Conclusion
These dinners are the perfect choice for anyone who has a busy schedule because they are packed with protein and are sure to keep you satiated. Give them a shot, and then let me know which ones you like most!