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Table of Contents
Some nights the oven is the last thing you'd want to turn on, and the reasons are very different. On a cold day, you want something warm without waiting for a preheat. On a tired evening, you want dinner to take about as much effort as opening a can. And sometimes you want a cold plate that needs no heat at all.
This collection covers all three. Of the 22 dinners below, 14 are warm meals made in a skillet, a pot, or a slow cooker, 7 are cold meals you assemble without cooking dinner at all, and 1 comes out of the microwave in under ten minutes. Not one needs the oven. Each recipe also lists its active minutes, which is the time you're actually standing at the counter, so you can pick by effort instead of by total time.
Cooking times here come from the USDA, university extension recipes, and the Beef Checkoff's published stir-fry method, and protein is calculated from USDA nutrient data for the exact quantities on each recipe card. If you want even higher numbers, our high-protein dinners with 30g of protein are a good companion to this list.
What "No-Oven" Actually Saves You
An oven needs a preheat, a long cook, and a hot kitchen. The alternatives each trade something different.
- A skillet or saucepan gives you dinner in 15 to 30 minutes with the heat right where you can watch it.
- A pot or slow cooker takes more total time but almost no attention. A slow cooker is the best answer for a cold day when you want to come home to something hot.
- No heat means nothing to cook at all. Canned fish, beans, cottage cheese, hard-cooked eggs, and cooked chicken do the work.
- A microwave is the fastest option, and it works well for eggs and reheating.
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Food Safety Without an Oven
Skipping the oven doesn't change the safe temperatures, and they're easy to remember once you've seen them in one place. The USDA's numbers still apply, and it helps to know them before you start.
- Ground poultry and cooked poultry need 165°F. Ground beef and pork sausage need 160°F.
- Whole cuts of beef need 145°F, and shrimp and other shellfish need 145°F.
- The FDA says egg dishes should reach 160°F, and eggs should be cooked until both the yolk and the white are firm.
- Soups, stews, and chili in a slow cooker should reach 165°F. The USDA suggests starting a slow cooker on high for the first hour if you can, and says not to reheat leftovers in one. Reheat them on the stove or in the microwave to 165°F first.
Cold dinners have their own rules, and they're easy to forget because nothing's hot. Perishable food shouldn't sit out for more than 2 hours, and cold dishes should stay at 40°F or below. The USDA's lunch packing guidance recommends an insulated bag with at least two cold sources when you're carrying food, and the same logic applies to a picnic table at home. Hard-cooked eggs should be used within a week, and leftover cooked egg dishes within 3 to 4 days.
Our Take
The FDA advises cooking eggs until both the yolk and the white are firm, and says dishes that contain eggs should reach 160°F.
Skillet and Saucepan Dinners: Warm in 30 Minutes or Less
Eight warm dinners for cold days that need one pan and a stove. Active time runs 15 to 25 minutes.
Garlic Shrimp and White Bean Skillet
Shrimp is the fastest protein on this list, and it pairs well with canned beans because nothing needs to simmer.
Warm two drained cans of white beans in olive oil with sliced garlic and red pepper flakes for 3 to 4 minutes. Push them aside, add 1.5 pounds of peeled raw shrimp, and cook 2 to 3 minutes per side until they turn opaque and curl into a loose C. The USDA lists 145°F as the safe minimum for shellfish. Finish with a handful of spinach, lemon juice, and parsley, and let the spinach wilt in the residual heat.
Serve with crusty bread. Active time is about 15 minutes, and there's only one pan to wash.
The nutrition: About 43g of protein per serving when the skillet feeds four, from the shrimp and beans.
Turkey Taco Skillet
A taco night in one pan, with no shells to warm and no toppings to chop.
Brown 1.25 pounds of ground turkey with onion, chili powder, cumin, and garlic. Ground poultry needs to reach 165°F, according to the USDA, so use a thermometer instead of judging by color. Stir in a drained can of black beans, a cup of corn, and a cup of salsa, and simmer for 5 minutes. Top with a cup of shredded cheddar and cover until it melts.
Serve with a spoonful of Greek yogurt, in place of sour cream, which adds protein. If you like this style of cooking, our high-protein skillet dinners have many more one-pan ideas.
Active time is about 20 minutes.
The nutrition: About 39g of protein per serving when the skillet feeds four, from the turkey, beans, cheddar, and yogurt.
Beef and Broccoli Stir-Fry
Stir-fry is a quick hot dinner that doesn't need the oven, and the Beef Checkoff publishes a method that works every time.
Cut 1.25 pounds of top sirloin steak lengthwise in half, then crosswise into quarter-inch strips. Cook 4 cups of broccoli and other vegetables with 3 tablespoons of water in a covered skillet over medium-high heat for about 4 minutes, until crisp-tender, then remove them. Heat the pan until hot and stir-fry the beef in two batches for 1 to 2 minutes each, until the surface is no longer pink and a thermometer reads 145°F. Return everything to the pan with half a cup of stir-fry sauce.
Serve over 3 cups of hot cooked rice. Pre-cooked rice from the freezer makes this a 20-minute dinner.
Active time is about 20 minutes.
Why this works: Cooking the beef in two batches keeps the pan hot, so the strips sear in a minute or two instead of stewing.
The nutrition: About 32g of protein per serving when 1.25 pounds of sirloin feeds four, from roughly 4.9 ounces of cooked beef each plus the rice. Using the USDA's 74 percent cooked yield, the beef is the main source.
Shakshuka-Style Skillet Eggs With Chickpeas
Eggs poached in a spicy tomato sauce are a classic cold-day dinner, and chickpeas and feta turn it into a real meal.
Simmer a 28-ounce can of crushed tomatoes with onion, garlic, cumin, paprika, and a drained can of chickpeas for about 10 minutes. Make 12 shallow wells, crack an egg into each, and cover the pan. A Montana State University Extension recipe that cooks eggs in a bubbling bean and salsa sauce covers the pan and cooks over medium-low heat for 4 to 6 minutes, until the eggs are firm. Firm yolks and whites are also the FDA's advice, and egg dishes should reach 160°F.
Crumble feta over the top and serve with bread or warm pita.
Active time is about 20 minutes.
Why this works: A lid traps steam over the pan, which sets the egg whites evenly while the yolks stay soft.
The nutrition: About 26g of protein per serving when 12 eggs feed four, from the eggs, chickpeas, and feta.
One-Skillet Chicken and Rice
Everything cooks in the same pan, and the rice soaks up the chicken's juices, so there's nothing to drain.
Cut 1.5 pounds of boneless, skinless chicken breasts into bite-sized pieces and brown them in a large skillet with a little oil until a thermometer reads 165°F. Remove them, then toast 1.5 cups of long-grain white rice in the pan for a minute. Add 3 cups of chicken broth, which follows the standard 1 to 2 ratio of rice to liquid, bring it to a boil, cover, and simmer on low for about 18 minutes. Return the chicken, add a cup of frozen peas, and rest the pan covered for 5 minutes. Stir in half a cup of shredded cheddar before serving.
Total time is about 40 minutes, but the active time is only about 20.
Why this works: Toasting the rice in the pan before adding broth helps the grains stay separate and take on flavor.
The nutrition: About 47g of protein per serving when the pan feeds four, from the chicken, rice, peas, and cheddar. We assumed 75 percent of the raw chicken weight remains after cooking.
Peanut Tofu Noodle Skillet
A meatless option that still reaches a satisfying protein number, as long as you buy the right tofu.
Protein varies a lot between tofu types. USDA data lists firm tofu made with calcium sulfate at about 17g of protein per 100 grams, while regular tofu is closer to 8g per 100 grams, so check the label and choose a firm or extra-firm block. Press a pound of firm tofu, cube it, and brown it in a skillet until golden on several sides. Cook 8 ounces of noodles separately and drain them. Add 1.5 cups of shelled edamame, then toss everything with a sauce of peanut butter, soy sauce, rice vinegar, garlic, ginger, and a splash of hot water.
The noodles and edamame make this a full plate. Tofu doesn't need a safe temperature the way meat does, since it's sold ready to eat, but it still needs to be refrigerated, and you'll want to eat leftovers promptly.
Active time is about 25 minutes.
The nutrition: About 34g of protein per serving when the skillet feeds four, from the tofu, edamame, and noodles. The peanut butter isn't counted.
Sausage, Pepper, and Bean Skillet
A cold-weather dinner that's close to a one-minute prep: slice, brown, and simmer.
Brown 1.25 pounds of Italian sausage with sliced bell peppers and onion until the sausage reaches 160°F, the USDA's number for fresh pork sausage. Stir in two drained cans of white beans, a spoonful of tomato paste, a splash of broth, and Italian seasoning, and simmer for 8 to 10 minutes so the beans take on the flavor.
Serve with crusty bread or over polenta. Chicken sausage works too, but fresh chicken sausage needs 165°F.
Active time is about 20 minutes.
The nutrition: About 29g of protein per serving when the skillet feeds four, from the sausage and beans. The vegetables aren't counted.
Black Bean Quesadillas
The lowest-effort warm dinner in this group, and the one most likely to get eaten by everyone.
Spread mashed black beans (two drained cans) over four 8-inch flour tortillas, sprinkle on 2 cups of shredded cheddar, and close each one with a second tortilla. Cook in a dry or lightly oiled skillet over medium heat for 2 to 3 minutes per side, until the tortillas are golden and the cheese melts. Cut into wedges and serve with a quick dip of Greek yogurt, lime, and salsa.
Each full quesadilla is one serving, so the recipe feeds four. On a busy night, it fits right alongside our quick high-protein dinners for busy school nights.
Active time is about 15 minutes.
The nutrition: About 32g of protein per serving, from the tortillas, beans, cheddar, and the yogurt dip.
Pot and Slow Cooker Dinners: Warm and Hands-Off
Six warm dinners for days when you want the work done early. The slow cooker ones need a few minutes of prep in the morning, and the pot ones need about 15 minutes of attention and then mostly stirring.
Slow Cooker Turkey Chili
For a cold day, chili that cooks while you're out is hard to beat.
Brown 2 pounds of ground turkey with an onion and garlic until it's no longer pink, then drain any fat. Put it in the slow cooker with two cans of drained kidney beans, one can of drained black beans, a 28-ounce can of diced tomatoes, tomato paste, chili powder, cumin, and a little hot sauce. Published recipes from a Canadian dairy organization and a turkey industry group cook this style of chili 6 to 8 hours on low or 3 to 4 hours on high.
The USDA says chili should reach 165°F, and it's worth checking with a thermometer, and it recommends starting on high for the first hour if you can. It makes eight generous cups, so it's also a good fit for our cheap high-protein dinners to feed six when you want leftovers.
Active time is about 15 minutes, and the slow cooker handles the rest.
Why this works: Browning the turkey first adds flavor that the slow cooker can't create on its own.
The nutrition: About 27g of protein per cup and a half when the pot feeds eight, from the turkey and the beans.
Slow Cooker Chicken Tortilla Soup
Whole chicken breasts cook right in the soup and shred easily at the end.
Combine a can of diced tomatoes, a can of drained black beans, a cup of corn, onion, garlic, cumin, chili powder, and 4 cups of chicken broth in the cooker, then submerge 1.5 pounds of boneless chicken breasts in the liquid. One published recipe cooks it 4 to 6 hours on high or 6 to 8 hours on low. The chicken is done when it reaches 165°F in the thickest part. Remove it, shred it, and return it to the pot.
Top each bowl with Greek yogurt, shredded cheddar, and crushed tortilla chips. Active time is about 10 minutes, which makes it one of the lowest-effort warm dinners here.
Why this works: Submerging whole breasts in liquid keeps them moist during a long, low cook, and shredding at the end spreads the juices through the soup.
The nutrition: About 34g of protein per serving when the pot feeds six, from the chicken, black beans, yogurt, and cheddar. We assumed 75 percent of the raw chicken weight remains after cooking.
Lentil and Sausage Soup
Lentils make this the budget pick, and they don't need soaking.
Brown 12 ounces of sliced Italian sausage in a pot, then add a diced onion, carrots, celery, and garlic and cook until soft. Stir in 1.5 cups of rinsed dry lentils, a can of diced tomatoes, and 6 cups of broth. Extension guidance says lentils need no soaking and cook in about 20 to 30 minutes, and a USDA-funded lentil soup recipe simmers brown lentils for about 25 minutes. Stir in spinach at the end.
The result is thick and filling, and it keeps well for the week, which suits the plans in our healthy meal prep dinner ideas.
Active time is about 15 minutes.
Why this works: Lentils soften without soaking and release starch as they simmer, which thickens the soup on its own.
The nutrition: About 20g of protein per serving when the pot feeds six, from the lentils and sausage. Vegetables and spinach aren't counted.
Ham and White Bean Soup
A good use for leftover ham, and it takes about 30 minutes.
Sauté an onion, carrots, and celery in a pot, then add garlic, thyme, 3 cups of diced cooked ham, three drained cans of white beans, and 6 cups of broth. Simmer for about 20 minutes, then mash a cup of the beans against the side of the pot to thicken the broth. If you're using leftover ham, bring the soup to a steaming 165°F, the USDA's number for reheated leftovers.
Serve with a green salad or toast. It also works as a freezer-friendly batch dinner.
Active time is about 15 minutes.
The nutrition: About 20g of protein per serving when the pot feeds six, from the ham and beans.
One-Pot Beef Chili Mac
Chili and macaroni in one pot, with no separate pasta water to drain.
Brown 1.5 pounds of 90% lean ground beef with an onion until it reaches 160°F, the USDA's number for ground beef. Add a drained can of kidney beans, a 14-ounce can of tomatoes, tomato sauce, chili powder, cumin, and 3 cups of broth, then stir in 8 ounces of dry macaroni. Cover and simmer for about the time the pasta package lists, stirring often so the noodles don't stick, and finish with a cup of shredded cheddar.
Because everything happens in one pot, it belongs with our one-pot dinners with real protein.
Active time is about 15 minutes.
The nutrition: About 35g of protein per serving when the pot feeds six, from the beef, macaroni, beans, and cheddar. We assumed 75 percent of the raw beef weight remains after cooking.
Red Lentil Dal With Yogurt
A fragrant, creamy dal that's naturally meatless.
Cook an onion, garlic, ginger, curry powder, and turmeric in oil for a few minutes, then add 1.5 cups of rinsed red lentils and 5 cups of water or broth. Red lentils break down quickly, so they're ready in about 20 minutes with occasional stirring. Season with salt and a squeeze of lemon, and stir in spinach at the end.
Serve over rice with a big spoonful of plain Greek yogurt. It's one of the cheapest dinners in this article, and it's a natural match for our high-protein meal prep ideas on a budget.
Active time is about 15 minutes.
The nutrition: About 26g of protein per serving when the pot feeds four, from the lentils, yogurt, and rice.
No-Heat Dinners: Quick Cold Meals
Seven dinners that need no stove at all. The only cooking is boiling eggs or poaching chicken ahead of time, and both can be done on a day when you've got the energy. Keep everything below 40°F until you eat, and don't leave it out more than 2 hours.
Tuna and White Bean Salad
This is the fastest dinner in the article, and it's still over 25g of protein.
Drain three cans of light tuna and two cans of white beans, then toss them gently with arugula, thinly sliced red onion, lemon juice, olive oil, parsley, and black pepper. It's ready in 10 minutes, and it tastes better after sitting for half an hour in the refrigerator.
Mind how often you eat it. The FDA and EPA list canned light tuna as a "Best Choice" at 2 to 3 servings a week, with a 4-ounce serving, while albacore is a "Good Choice" at one serving a week. For more fish-forward options, see our omega-3 rich dinners.
The nutrition: About 26g of protein per serving when the salad feeds four, from the tuna and beans.
Greek Chicken Pita Bowls
Start with cooked chicken, whether you poach it yourself or buy it already cooked.
To poach it, simmer 1.25 pounds of boneless chicken breasts until a thermometer reads 165°F. Published methods put medium breasts at about 12 to 15 minutes. Chill and slice the chicken. For each bowl, arrange sliced chicken, cucumber, tomato, red onion, and olives next to a spoonful of hummus, crumbled feta, and a sauce of Greek yogurt, lemon, garlic, and dill. Serve with warm pita.
Cooked chicken keeps 3 to 4 days in the refrigerator, so a batch covers several dinners. If you want a bigger plate, our 50g protein dinners build on the same idea.
Active time is about 15 minutes once the chicken is cooked.
The nutrition: About 52g of protein per bowl when 1 pound of cooked chicken feeds four, from the chicken, hummus, feta, pita, and yogurt sauce. Vegetables aren't counted.
Cottage Cheese Cobb Bowls
Cottage cheese stands in for the usual heavy dressing and adds protein at the same time.
Boil 6 eggs, cool them quickly, peel them, and slice them. Spoon a half cup of cottage cheese into each of four bowls, then add chopped lettuce, tomato, cucumber, sliced deli turkey, avocado, and the eggs. Season with black pepper and a splash of hot sauce or a squeeze of lemon.
Hard-cooked eggs should be used within a week of cooking, per the FDA. Deli turkey is a fine choice for most people, though the CDC advises pregnant women, adults 65 and older, and people with weakened immune systems to heat deli meat to steaming hot before eating it.
Active time is about 15 minutes, plus boiling the eggs.
The nutrition: About 30g of protein per bowl, from the cottage cheese, eggs, and deli turkey.
Chickpea Salad Wraps
A mashed chickpea filling that's closer to a chicken salad than you'd expect.
Mash two cans of drained chickpeas coarsely with three-quarters of a cup of Greek yogurt, a spoonful of Dijon, lemon juice, celery, red onion, and four chopped hard-cooked eggs. Fold in half a cup of crumbled feta. Spoon the filling onto large flour tortillas with lettuce and roll tightly.
Wrap each one in parchment, and keep them cold. They hold their shape for a day in the refrigerator.
Active time is about 10 minutes.
The nutrition: About 28g of protein per wrap when the filling makes four wraps, from the chickpeas, yogurt, eggs, feta, and tortillas.
Sesame Chicken Soba Salad
Cold noodles are one of the best dinners for a night when the kitchen has no energy left.
Cook 8 ounces of soba noodles according to the package, rinse them under cold water, and drain well. Toss them with 1 pound of sliced cooked chicken, 1.5 cups of shelled edamame, shredded carrot, sliced cucumber, and scallions. Dress with soy sauce, rice vinegar, sesame oil, and a little honey, and sprinkle on sesame seeds.
Cool the noodles quickly and keep the salad refrigerated until you serve it, since cooked noodles and chicken are both perishable.
Active time is about 20 minutes.
Why this works: Rinsing the noodles under cold water stops the cooking and washes off surface starch, so they don't clump in the dressing.
The nutrition: About 47g of protein per serving when the salad feeds four, from the chicken, noodles, and edamame. We used the USDA value for wheat pasta for the noodles, since buckwheat soba is similar.
Egg Salad Sandwiches
Egg salad is the oldest no-heat dinner there is, and Greek yogurt keeps it lighter.
Boil 8 eggs, cool them in cold water, peel, and chop. Mix with half a cup of plain Greek yogurt, mustard, chopped celery, chives, salt, and pepper. Spread on eight slices of whole-grain bread with lettuce.
The FDA says cooked eggs shouldn't sit out for more than 2 hours, and hard-cooked eggs should be used within a week.
Active time is about 15 minutes.
Why this works: Plain Greek yogurt gives egg salad creaminess with more protein and less fat than mayonnaise alone.
The nutrition: About 26g of protein per sandwich when the batch makes four sandwiches, from the eggs, yogurt, and bread.
Turkey, Cheese, and Hummus Snack Board
The ultimate low-effort dinner: no recipe, just a plate.
On a large board, arrange 12 ounces of sliced deli turkey, 6 ounces of sliced or cubed cheddar, a cup of hummus, four hard-cooked eggs, cucumber and carrot sticks, cherry tomatoes, and whole-grain crackers or pita. Add olives or pickles if you like.
Keep the board cold until it's time to eat, and follow the same deli meat advice from the CDC if anyone at the table is pregnant, 65 or older, or has a weakened immune system.
Active time is about 10 minutes.
The nutrition: About 34g of protein per serving when the board feeds four, from the turkey, cheddar, hummus, and eggs. Crackers, pita, and vegetables aren't counted.
Microwave and Pantry Dinner
Microwave Egg and Black Bean Burrito Bowl
The fastest hot dinner here, and it needs only a bowl and a microwave.
For each bowl, whisk 3 eggs with 3 tablespoons of milk in a microwave-safe bowl. A Montana State Extension method microwaves 2 eggs and 2 tablespoons of milk on high for 45 seconds, stirs, then cooks 30 to 45 seconds more until almost set. Scale that for 3 eggs and check the center. Eggs should be firm, and the USDA and FDA both say egg dishes should reach 160°F. Cover, stir, and rotate the bowl for even cooking, then let it stand a minute.
Top with half a can of black beans warmed in the microwave, half a cup of rice, shredded cheddar, and salsa. Active time is about 8 minutes.
The nutrition: About 36g of protein per bowl when the recipe makes two, from the eggs, beans, cheddar, and rice.
The Lowest-Effort Picks
If you only have about 10 minutes of effort to spend, these are the best choices:
- Microwave Egg and Black Bean Burrito Bowl: about 8 active minutes, hot.
- Turkey, Cheese, and Hummus Snack Board: about 10 minutes, cold.
- Tuna and White Bean Salad: about 10 minutes, cold.
- Chickpea Salad Wraps: about 10 minutes if the eggs are boiled ahead.
- Slow Cooker Chicken Tortilla Soup: about 10 minutes of prep in the morning, then hot dinner with no work.
On the other end, the skillet dinners take 15 to 25 active minutes, but they all cook in one pan and finish within 30 minutes.
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Stocking a No-Oven Kitchen
A short pantry list makes every recipe here faster, and it's cheap to build. Keep canned beans (white, black, kidney, and chickpeas), canned light tuna, dried lentils, rice, pasta, and firm tofu on the shelf. In the refrigerator, keep eggs, plain Greek yogurt, cottage cheese, hummus, and a block of cheddar. In the freezer, keep ground turkey, shrimp, edamame, peas, and frozen cooked rice.
With those on hand, you can make most of these dinners without a shopping trip, and none of them needs an oven. That's the whole point.
Questions About No-Oven Dinners
What counts as a no-oven dinner?
Any dinner cooked on a stovetop, in a slow cooker or a microwave, or assembled without heat. Every recipe in this article avoids the oven completely.
Which cold dinners have the most protein?
The Greek chicken pita bowls lead at about 52g per bowl, followed by the sesame chicken soba salad at about 47g, then the turkey, cheese, and hummus board at 34g and the cottage cheese cobb bowls at 30g.
Are cold meals safe if they sit out?
Perishable food shouldn't sit out for more than 2 hours, according to the USDA. Keep cold dishes at 40°F or below and put leftovers in the refrigerator promptly.
How long does cooked chicken keep for cold dinners?
Cooked chicken keeps 3 to 4 days in the refrigerator. Hard-cooked eggs keep up to a week.
Can I use a slow cooker for chicken?
Yes. The USDA says it's safe to cook poultry in a slow cooker, as long as it's thawed first and reaches 165°F. Starting on high for the first hour shortens the time food spends in the danger zone.
What is the fastest hot dinner with no oven?
The microwave egg and black bean bowl takes about 8 minutes, followed by the garlic shrimp and white bean skillet at about 15 minutes.
Can I eat deli meat cold?
Most people can, but the CDC advises pregnant women, adults 65 and older, and people with weakened immune systems to heat deli meat to steaming hot first.
Can I make these ahead?
Yes. The chili, soups, dal, and noodle salad all keep well in the refrigerator for 3 to 4 days, and cooked chicken and hard-cooked eggs can be prepared ahead for the cold dinners.
1. Garlic Shrimp and White Bean Skillet
Approx. 43g ProteinIngredients: 1 1/2 lb large raw shrimp (peeled and deveined), two 15-oz cans white beans (drained), 3 tbsp olive oil, 4 cloves garlic (sliced), 1/4 tsp red pepper flakes, 5 oz baby spinach, 1 lemon, 2 tbsp chopped parsley, salt and pepper.
Step 1: Warm the beans in 2 tbsp of the oil with the garlic and pepper flakes for 3 to 4 minutes. Push them to the side.
Step 2: Add the remaining oil and the shrimp. Cook 2 to 3 minutes per side until opaque and curled into a loose C (145°F).
Step 3: Stir in the spinach until wilted. Finish with lemon juice, parsley, salt, and pepper.
2. Turkey Taco Skillet
Approx. 39g ProteinIngredients: 1 1/4 lb ground turkey, 1 onion (diced), 2 cloves garlic, 1 tbsp chili powder, 1 tsp cumin, one 15-oz can black beans (drained), 1 cup corn, 1 cup salsa, 1 cup shredded cheddar, 1/2 cup plain Greek yogurt for serving.
Step 1: Brown the turkey with the onion and garlic until a thermometer reads 165°F.
Step 2: Stir in the chili powder, cumin, beans, corn, and salsa and simmer 5 minutes.
Step 3: Sprinkle with the cheddar, cover until melted, and serve with the yogurt.
3. Beef and Broccoli Stir-Fry
Approx. 32g ProteinIngredients: 1 1/4 lb boneless top sirloin steak (1 inch thick), 4 cups broccoli florets, 3 tbsp water, 1 clove garlic (minced), 1/2 cup prepared stir-fry sauce, 1/8 tsp crushed red pepper, 3 cups hot cooked rice.
Step 1: Cut the steak lengthwise in half, then crosswise into 1/4-inch strips.
Step 2: Cook the broccoli with the water in a covered large skillet over medium-high heat about 4 minutes until crisp-tender. Remove.
Step 3: Heat the pan until hot. Stir-fry half the beef and garlic 1 to 2 minutes until the surface is no longer pink and the beef reads 145°F. Remove and repeat.
Step 4: Return everything to the pan with the sauce and pepper, heat through, and serve over the rice.
4. Shakshuka-Style Skillet Eggs With Chickpeas
Approx. 26g ProteinIngredients: One 28-oz can crushed tomatoes, one 15-oz can chickpeas (drained), 1 onion (diced), 3 cloves garlic, 1 tsp cumin, 1 tsp paprika, 12 large eggs, 1/2 cup crumbled feta, parsley, bread or pita for serving.
Step 1: Simmer the tomatoes, chickpeas, onion, garlic, and spices about 10 minutes.
Step 2: Make 12 shallow wells and crack an egg into each.
Step 3: Cover and cook over medium-low heat 4 to 6 minutes until the whites and yolks are firm (egg dishes should reach 160°F).
Step 4: Top with the feta and parsley.
5. One-Skillet Chicken and Rice
Approx. 47g ProteinIngredients: 1 1/2 lb boneless skinless chicken breasts (cubed), 1 tbsp oil, 1 1/2 cups long-grain white rice, 3 cups chicken broth, 1 cup frozen peas, 1/2 cup shredded cheddar, salt and pepper.
Step 1: Brown the chicken in the oil until it reads 165°F. Remove.
Step 2: Toast the rice in the pan 1 minute, add the broth, bring to a boil, cover, and simmer on low about 18 minutes.
Step 3: Return the chicken, add the peas, cover, and rest 5 minutes. Stir in the cheddar.
6. Peanut Tofu Noodle Skillet
Approx. 34g ProteinIngredients: 1 lb firm calcium-set tofu (pressed and cubed), 1 tbsp oil, 8 oz noodles, 1 1/2 cups shelled edamame. Sauce: 1/4 cup peanut butter, 3 tbsp soy sauce, 2 tbsp rice vinegar, 2 cloves garlic, 1 tbsp grated ginger, 1/4 cup hot water.
Step 1: Brown the tofu in the oil until golden on several sides.
Step 2: Cook the noodles per the package and drain. Cook the edamame per the package.
Step 3: Whisk the sauce ingredients, toss with the noodles, tofu, and edamame, and serve.
7. Sausage, Pepper, and Bean Skillet
Approx. 29g ProteinIngredients: 1 1/4 lb Italian sausage (casings removed), 2 bell peppers (sliced), 1 onion (sliced), two 15-oz cans white beans (drained), 1 tbsp tomato paste, 1/2 cup broth, 1 tsp Italian seasoning.
Step 1: Brown the sausage with the peppers and onion until the sausage reaches 160°F.
Step 2: Stir in the beans, tomato paste, broth, and seasoning.
Step 3: Simmer 8 to 10 minutes and serve with bread.
8. Black Bean Quesadillas
Approx. 32g ProteinIngredients: Eight 8-inch flour tortillas, two 15-oz cans black beans (drained and mashed), 2 cups shredded cheddar, 1 tbsp oil. Dip: 1/2 cup plain Greek yogurt, juice of 1 lime, 1/2 cup salsa.
Step 1: Spread the beans over four tortillas, add the cheddar, and top each with a second tortilla.
Step 2: Cook in a lightly oiled skillet over medium heat 2 to 3 minutes per side until golden and the cheese melts.
Step 3: Cut into wedges and serve with the yogurt dip.
9. Slow Cooker Turkey Chili
Approx. 27g ProteinIngredients: 2 lb ground turkey, 1 onion (chopped), 3 cloves garlic, two 15-oz cans kidney beans (drained), one 15-oz can black beans (drained), one 28-oz can diced tomatoes, 2 tbsp tomato paste, 2 tbsp chili powder, 1 tsp cumin, hot sauce to taste.
Step 1: Brown the turkey with the onion and garlic until no longer pink; drain.
Step 2: Put everything in the slow cooker and stir.
Step 3: Cook on low 6 to 8 hours or high 3 to 4 hours (start on high for the first hour if you can) until the chili reaches 165°F.
10. Slow Cooker Chicken Tortilla Soup
Approx. 34g ProteinIngredients: 1 1/2 lb boneless skinless chicken breasts, one 15-oz can diced tomatoes, one 15-oz can black beans (drained), 1 cup corn, 1 onion, 3 cloves garlic, 4 cups chicken broth, 1 tbsp cumin, 1 tbsp chili powder. Toppings: 3/4 cup plain Greek yogurt, 3/4 cup shredded cheddar, tortilla chips.
Step 1: Combine everything except the chicken in the slow cooker, then submerge the chicken in the liquid.
Step 2: Cook on high 4 to 6 hours or low 6 to 8 hours, until the chicken reads 165°F.
Step 3: Shred the chicken, return it to the pot, and top the bowls with yogurt, cheddar, and chips.
11. Lentil and Sausage Soup
Approx. 20g ProteinIngredients: 12 oz Italian sausage (sliced), 1 onion, 2 carrots, 2 celery ribs, 3 cloves garlic, 1 1/2 cups dry lentils (rinsed), one 14-oz can diced tomatoes, 6 cups broth, 5 oz baby spinach.
Step 1: Brown the sausage in a pot, then cook the onion, carrots, celery, and garlic until soft.
Step 2: Add the lentils, tomatoes, and broth and simmer 25 to 30 minutes until the lentils are tender.
Step 3: Stir in the spinach and season.
12. Ham and White Bean Soup
Approx. 20g ProteinIngredients: 3 cups diced cooked ham, three 15-oz cans white beans (drained), 1 onion, 2 carrots, 2 celery ribs, 3 cloves garlic, 1 tsp thyme, 6 cups broth.
Step 1: Sauté the onion, carrots, and celery, then add the garlic and thyme.
Step 2: Add the ham, beans, and broth and simmer about 20 minutes.
Step 3: Mash 1 cup of the beans against the side of the pot to thicken. Bring to a steaming 165°F if using leftovers.
13. One-Pot Beef Chili Mac
Approx. 35g ProteinIngredients: 1 1/2 lb 90 percent lean ground beef, 1 onion, one 15-oz can kidney beans (drained), one 14-oz can diced tomatoes, 1 cup tomato sauce, 2 tbsp chili powder, 1 tsp cumin, 3 cups broth, 8 oz dry macaroni, 1 cup shredded cheddar.
Step 1: Brown the beef with the onion until it reaches 160°F.
Step 2: Add the beans, tomatoes, sauce, spices, and broth, then stir in the macaroni.
Step 3: Cover and simmer per the pasta package time, stirring often, then stir in the cheddar.
14. Red Lentil Dal With Yogurt
Approx. 26g ProteinIngredients: 1 onion, 3 cloves garlic, 1 tbsp grated ginger, 1 tbsp curry powder, 1 tsp turmeric, 1 1/2 cups red lentils (rinsed), 5 cups water or broth, 5 oz baby spinach, juice of 1 lemon, 1 cup plain Greek yogurt, 2 cups cooked rice.
Step 1: Cook the onion, garlic, ginger, curry powder, and turmeric in oil a few minutes.
Step 2: Add the lentils and liquid and simmer about 20 minutes, stirring often.
Step 3: Stir in the spinach and lemon. Serve over the rice with the yogurt.
15. Tuna and White Bean Salad
Approx. 26g ProteinIngredients: Three 5-oz cans light tuna (drained), two 15-oz cans white beans (drained), 4 cups arugula, 1/4 red onion (thinly sliced), juice of 1 lemon, 3 tbsp olive oil, 2 tbsp chopped parsley, black pepper.
Step 1: Toss the tuna and beans gently with the arugula and onion.
Step 2: Dress with the lemon juice, oil, parsley, and pepper.
Step 3: Chill 30 minutes if you can, and keep below 40°F.
16. Greek Chicken Pita Bowls
Approx. 52g ProteinIngredients: 1 lb cooked sliced chicken breast (about 1 1/4 lb raw, poached to 165°F), 1 cucumber, 2 tomatoes, 1/4 red onion, 1/2 cup olives, 1/2 cup hummus, 1/2 cup crumbled feta, 4 whole-wheat pitas. Sauce: 1 cup plain Greek yogurt, juice of 1 lemon, 1 clove garlic, 1 tbsp dill.
Step 1: Poach the chicken until it reads 165°F (about 12 to 15 minutes), then chill and slice.
Step 2: Whisk the sauce ingredients.
Step 3: Divide the chicken, vegetables, olives, hummus, and feta among four bowls and serve with the sauce and warm pita.
17. Cottage Cheese Cobb Bowls
Approx. 30g ProteinIngredients: 2 cups cottage cheese, 6 eggs (hard-cooked and sliced), 8 oz sliced deli turkey, 4 cups chopped lettuce, 2 tomatoes, 1 cucumber, 1 avocado, black pepper, hot sauce or lemon juice.
Step 1: Boil the eggs 10 to 12 minutes, cool quickly, peel, and slice.
Step 2: Spoon 1/2 cup of cottage cheese into each of four bowls.
Step 3: Add the lettuce, tomato, cucumber, turkey, avocado, and eggs and season.
18. Chickpea Salad Wraps
Approx. 28g ProteinIngredients: Two 15-oz cans chickpeas (drained), 3/4 cup plain Greek yogurt, 1 tbsp Dijon, 2 tbsp lemon juice, 2 celery ribs (diced), 1/4 red onion (diced), 4 hard-cooked eggs (chopped), 1/2 cup crumbled feta, four 10-inch flour tortillas, lettuce.
Step 1: Coarsely mash the chickpeas with the yogurt, Dijon, and lemon juice.
Step 2: Fold in the celery, onion, eggs, and feta.
Step 3: Spoon onto the tortillas with lettuce and roll tightly. Wrap in parchment and keep cold.
19. Sesame Chicken Soba Salad
Approx. 47g ProteinIngredients: 8 oz soba noodles, 1 lb cooked sliced chicken breast, 1 1/2 cups shelled edamame (cooked), 1 carrot (shredded), 1 cucumber (sliced), 3 scallions. Dressing: 3 tbsp soy sauce, 2 tbsp rice vinegar, 1 tbsp sesame oil, 1 tsp honey. Sesame seeds.
Step 1: Cook the noodles per the package, rinse under cold water, and drain well.
Step 2: Toss with the chicken, edamame, vegetables, and dressing.
Step 3: Sprinkle with sesame seeds and keep refrigerated until serving.
20. Egg Salad Sandwiches
Approx. 26g ProteinIngredients: 8 large eggs, 1/2 cup plain Greek yogurt, 1 tbsp mustard, 2 celery ribs (chopped), 2 tbsp chives, salt and pepper, 8 slices whole-grain bread, lettuce.
Step 1: Boil the eggs 10 to 12 minutes, cool in cold water, peel, and chop.
Step 2: Mix with the yogurt, mustard, celery, chives, salt, and pepper.
Step 3: Spread on the bread with lettuce to make four sandwiches.
21. Turkey, Cheese, and Hummus Snack Board
Approx. 34g ProteinIngredients: 12 oz sliced deli turkey, 6 oz cheddar (sliced), 1 cup hummus, 4 hard-cooked eggs, cucumber and carrot sticks, cherry tomatoes, whole-grain crackers or pita, olives or pickles.
Step 1: Arrange the turkey, cheddar, hummus, eggs, vegetables, and crackers on a large board.
Step 2: Keep cold until serving and do not leave out more than 2 hours.
22. Microwave Egg and Black Bean Burrito Bowl
Approx. 36g ProteinIngredients: 6 large eggs, 6 tbsp milk, one 15-oz can black beans (half per bowl), 1 cup cooked rice (half per bowl), 1/2 cup shredded cheddar, salsa.
Step 1: Whisk 3 eggs and 3 tbsp milk in a microwave-safe bowl. Microwave on high 45 seconds, stir, and cook 30 to 60 seconds more until firm (egg dishes should reach 160°F). Repeat for the second bowl.
Step 2: Warm the beans and rice in the microwave.
Step 3: Top the eggs with the beans, rice, cheddar, and salsa.
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