See all 32 recipes
Table of Contents
- Start Here: Three Questions to Pick a Dinner
- What Hungry Really Means: Protein by Age
- Safety Rules for a Busy Kitchen
- Feeds 4: Dinners Ready in 30 Minutes or Less
- Feeds 6: Bigger Pans for Bigger Appetites
- Feeds 8 or More: Cook Once, Eat Twice
- Time and Protein at a Glance
- How I Counted Protein
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
A hungry family isn't one appetite. A five-year-old, a teenager, and two adults need very different amounts, and a dinner that works for all of them has to be sized for the biggest eater.
So this list starts with how many you're feeding, because that's what decides the pan. Each of the 32 recipes lists exact weights and protein per serving, from 23 to 47 grams, and a serving is an adult-size portion.
For a different angle, see our sheet pan dinners.
Our Take
Check the thickest part with a thermometer, and reheat leftovers to 165°F.
Start Here: Three Questions to Pick a Dinner
Answer these in order, and you'll land on the right group. Don't overthink it, because you can always switch groups.
- How many are eating? Four or fewer: go to the 30 minute group. Five or six: go to the bigger pans. Seven or more, or you want lunch tomorrow: go to the cook once group.
- How much time do you have? Under 30 minutes: pick a skillet, quesadilla, or sandwich. An hour: pick a bake. A free afternoon: pick a slow cooker or oven roast.
- Who's picky? Choose nuggets, quesadillas, sliders, or mac and cheese for the table that wants familiar food, and a taco or potato bar for the table that wants to assemble its own.
What Hungry Really Means: Protein by Age
The Dietary Reference Intakes set the protein RDA at 13 grams a day for ages 1 to 3, 19 grams for ages 4 to 8, and 34 grams for ages 9 to 13. Teens need 46 grams (girls) or 52 grams (boys), and adults need 46 grams (women) or 56 grams (men), which reflects 0.8 grams per kilogram of body weight for adults.
Take a family of four with two adults and children aged 9 and 5. Their daily RDAs add up to about 155 grams. If dinner supplies roughly a third of that, the whole table needs around 50 grams, so one four-serving card here already covers it, with room for seconds and lunch tomorrow.
These are minimums for healthy people, not targets, and they aren't medical advice. Don't treat them as a ceiling either. Children grow quickly, so a pediatrician's the right person to ask about a child's needs. For portioning ideas, see our healthy meal prep dinner ideas.
Safety Rules for a Busy Kitchen
The USDA's safe temperature chart lists 165°F for poultry and leftovers, 160°F for ground meats and eggs, and 145°F for fish and for whole cuts of beef and pork, with a 3 minute rest for the beef and pork. It also says to measure with a food thermometer. The short version is simple: if it's cooked, checked, and hot, you're fine.
Children, older adults, and pregnant guests are the groups at higher risk from foodborne illness. That's why the cards use firm eggs and fully cooked meat, and why they avoid rare steak and runny yolks.
- Check the thickest part of the protein with a thermometer, not the clock.
- Don't rinse raw poultry. The USDA advises against it because the water spreads bacteria.
- Use a clean plate for cooked food after raw meat.
- Refrigerate leftovers within 2 hours, or within 1 hour above 90°F, and eat them within 3 to 4 days.
- Cut large cuts into pieces before slow cooking, as the Clemson Extension advises.
Don't Miss the Next Recipe
Get fresh recipes, meal prep systems, and high-protein meal ideas delivered to your inbox every week.
No spam. Unsubscribe anytime.
Feeds 4: Dinners Ready in 30 Minutes or Less
These 10 dinners make four adult-size servings and mostly finish in half an hour. They suit a weeknight when everyone's home at once, and they won't take over the evening. Most don't need more than a pan and a spoon.
Most use one pan or one sheet, and you'll wash very little. For more fast options, see our quick high-protein dinners.
Baked Parmesan Chicken Nuggets
Homemade nuggets win over kids who'd otherwise skip dinner. Baking keeps the oil low, and the parmesan in the crumbs adds a savory edge that frozen nuggets lack.
Cut the chicken into pieces of the same size. Uneven nuggets finish at different times, so the small ones dry out while the big ones catch up. Don't skip the trimming.
Turn them once. A flip halfway gives every side some contact with the hot pan, and the crumbs stay crisp instead of going soft on the bottom.
The nutrition: About 45 g protein per serving (1 of 4). The chicken supplies most of it, and the eggs and parmesan add the rest.
Check the biggest nugget with a thermometer. The USDA says poultry's safe at 165°F, so that number settles any argument at the table.
Beef and Bean Quesadillas
Quesadillas are the dinner that disappears fastest at a family table. Ground beef and black beans make the filling hearty, and the cheddar holds it together.
The nutrition: Each serving has about 47 g protein, and the pan makes 4. The beef and cheddar carry most of it, with the beans adding a good share.
Keep the filling thin. A stuffed quesadilla won't flip, and the middle stays cold, so a modest layer to the edges works better.
Medium heat. A pan that's too hot browns the outside before the cheese melts, so give each side two or three minutes and let the heat do its work slowly.
Brown the beef until a thermometer reads 160°F, the USDA number for ground beef. Do it before the beans go in, while the pan's still easy to probe.
Pork and Egg Fried Rice
Fried rice is a way to feed four with one pan and a little leftover rice. Pork and eggs make it a real dinner instead of a side dish.
Cool the rice first. Warm rice turns gummy in the pan, but cold, dry grains separate and crisp slightly at the edges.
Fry hot. High heat for the last four minutes browns the rice and keeps the vegetables from steaming, and the soy sauce goes in only at the very end.
Cool the leftovers quickly. Cooked rice left out for hours can grow bacteria that reheating doesn't remove, so refrigerate it within two hours.
The nutrition: Count on roughly 36 g protein per serving, from 4 equal servings. The pork, eggs, and rice share the work.
Tuna Melts on Toasted Bread
The nutrition: One sandwich comes to about 28 g protein, with 4 in all. The tuna supplies most of it, with the cheddar and bread adding a share.
A tuna melt is the fastest dinner in this list, and it works on the nights nobody has patience. Canned tuna carries more protein than most people expect.
Drain the tuna well. Extra liquid makes the sandwich soggy, so press the cans with a fork before mixing.
Broil the bread first. A quick toast keeps the base crisp under the topping, and it takes only a minute on each side.
Vary the cheese. Swiss or provolone melt just as well as cheddar, and a slice of tomato on top turns a plain sandwich into something more interesting.
Sausage and Vegetable Foil Packets
Foil packets mean almost no dishes, which is a fair argument on a busy night. Each person gets their own sealed pouch of sausage, potatoes, and broccoli.
Cut the potatoes small. Baby potatoes cut in half cook in about thirty minutes, while larger ones stay hard in the center. They're worth the extra cut.
The nutrition: Per packet, it's about 23 g protein (4 servings). The sausage carries most of it, and the potatoes and broccoli add a little.
Seal them tight. Folded edges trap steam, which cooks everything evenly, and a leaky packet dries out in the oven.
Open with care. Steam escapes in a rush, so let the packets rest a minute and tear them open away from your face.
Never Miss a Recipe
Fresh high-protein recipes, meal prep ideas, and kitchen tips, straight to your inbox every week. No spam, just good food.
No spam. Unsubscribe anytime.
Greek Chicken Pitas
These pitas taste fresh and fill a hungry teenager. Chicken, cucumber, and a lemony yogurt sauce make a sandwich that isn't heavy.
Slice the chicken thin. Quarter inch strips cook in under seven minutes, and they soak up the oregano. It's quick work.
Use plain Greek yogurt. It's thick enough to stay on the pita, and it adds protein, which a mayonnaise based sauce can't do, so the sandwich holds together and still counts toward the target.
The nutrition: About 38 g protein per pita (1 of 4). The chicken and Greek yogurt share the protein.
Warm the pitas briefly. Thirty seconds per side makes them soft enough to fold without cracking.
Sheet Pan Beef Nachos
Sheet pan nachos are a dinner a family can build together. Chips, beef, beans, and cheddar get layered once and baked for eight minutes.
The nutrition: Each serving has about 39 g protein, and the pan makes 4. The beef and cheddar carry most of it, with the beans adding a good share.
Spread the chips in a single layer with room between them. Overlapping chips steam, while a loose layer crisps and holds the toppings.
Brown first. The beef must reach 160°F before it goes on the chips, because nachos bake too briefly to cook raw meat, and a quick probe in the pan settles it.
Add the salsa at the table. Wet toppings soften chips fast, and a bowl on the side lets everyone control their own.
Egg Roll in a Bowl
Egg roll in a bowl has all the flavor of the appetizer and none of the wrapping. Cabbage, carrots, and ground pork cook in one pan in about fifteen minutes.
Shred the cabbage thin. Thin ribbons wilt fast, and thick chunks stay tough, so a sharp knife saves time here.
Stir often. Cabbage releases water as it cooks, and constant stirring lets the moisture steam off instead of pooling at the bottom of the pan.
Cook the pork to 160°F, per the USDA. Ground pork needs the same number as ground beef, so probe a few spots before the vegetables go in.
The nutrition: Count on roughly 23 g protein per bowl, from 4 equal servings. The pork carries most of it.
Quick Shrimp Tacos
The nutrition: One serving comes to about 27 g protein, with 4 in all. The shrimp carry most of it, with the tortillas adding a little.
Shrimp tacos are done in six minutes, which leaves time to set out toppings. Chili powder and lime give them plenty of flavor without a long marinade.
Dry the shrimp before they hit the pan. Surface water prevents browning, so a quick pat with a towel matters more than the seasoning.
Cook them briefly. Two minutes per side turns shrimp pearly and opaque, and a minute longer turns them rubbery, so watch the pan the whole time.
Warm the corn tortillas in a dry pan. Cold ones crack when folded, while warmed ones stay pliable for the whole meal.
Cottage Cheese Mac and Cheese
Cottage cheese blended into the sauce adds protein without changing the flavor much. Kids who like mac and cheese rarely notice the difference.
Blend the cottage cheese until it's smooth. Lumpy curds don't melt, and a blender or food processor takes thirty seconds.
The nutrition: Per serving, it's about 31 g protein (4 servings). The macaroni, cottage cheese, and cheddar each carry a share.
Keep the heat low. Dairy sauces turn grainy when they boil, and a gentle warm-through keeps the texture creamy.
Serve it right away. This sauce thickens as it cools, so reheat leftovers with a splash of milk, and don't plan on freezing it.
Feeds 6: Bigger Pans for Bigger Appetites
Six servings is the sweet spot for a family with a teenager or a guest. These 12 dinners are casseroles, big skillets, and slow cooker sandwiches, and most of them reheat well, so you'll have lunch sorted.
If you want to plan around a freezer, our meatball dinners pair well with several of these.
Cheesy Meatball Bake
Fully cooked frozen meatballs make a dinner for six in about forty minutes. Marinara and two cheeses turn them into a bubbling bake.
Spread half the sauce on the bottom of the dish. The meatballs sit in it instead of sticking to the pan, and the cheese stays on top where it browns.
Cover with foil first. Twenty minutes under cover heats the meatballs through, and ten uncovered minutes brown the cheese on top.
The nutrition: About 33 g protein per serving (1 of 6). The meatballs and mozzarella carry most of it.
Check the center of a meatball. The USDA says leftovers and reheated foods should reach 165°F, and frozen meatballs take longer than you'd expect.
Slow Cooker BBQ Pulled Chicken
Pulled chicken in a slow cooker is the lazy dinner that still feels like a meal. It takes ten minutes to assemble and four hours to cook.
The nutrition: Each sandwich has about 40 g protein, and the pan makes 6. The chicken carries most of it, and the buns add a good share.
Cut the breasts into three pieces each. Smaller pieces heat through faster, and the Clemson Extension advises against cooking very large cuts of meat in a slow cooker.
Check the temperature. Put a thermometer into the thickest piece after four hours, because it has to read 165°F before the chicken's safe to shred and serve.
Shred in the juices. The meat soaks up the sauce as it cools, so a few minutes of stirring makes the sandwiches moister.
Cheeseburger Chili Mac
Chili mac's what happens when two comfort foods share a pan. The pasta cooks in the broth, so there's no second pot and the sauce thickens by itself.
Stir twice while the pasta simmers. Macaroni sticks to the bottom of a deep skillet, and a quick scrape keeps it moving.
Add pasta late. Stir it in only after the liquid boils, because it cooks evenly in a rolling boil but clumps in a lukewarm pan, and it needs about twelve minutes covered to turn tender.
Top with the cheddar at the end. Covered for two minutes, it melts into the pan, and everyone gets a cheesy bowl.
The nutrition: Count on roughly 34 g protein per serving, from 6 equal servings. The beef, beans, pasta, and cheddar each carry a share.
Classic Sloppy Joes
The nutrition: One sandwich comes to about 34 g protein, with 6 in all. The beef carries most of it, and the buns add a share.
Sloppy joes are the budget dinner a hungry family can always count on. Two pounds of beef feed six, and the sauce takes ten minutes of simmering.
Drain the fat before adding the sauce. A greasy sloppy joe soaks the bun, so spoon off the extra after browning. Don't skip it.
Simmer until thick. A sauce that runs off the spoon makes a messy sandwich, and ten minutes uncovered reduces it to a spoonable texture.
Brown the beef to 160°F. The USDA number applies to all ground beef, so check a few spots in the pan before the ketchup goes in.
Turkey Meatloaf Muffins
Meatloaf muffins cook in 25 minutes instead of an hour, and each child gets a portion that looks like their own. Turkey keeps them lean.
Mix gently. Overworked turkey turns dense and rubbery, so combine until the ingredients just come together.
The nutrition: Per serving, it's about 30 g protein (6 servings). The turkey carries most of it, with two muffins making a serving.
Glaze the tops. A brush of ketchup caramelizes in the oven and gives the muffins a sweet-tangy crust that children tend to like.
Check one muffin in the center. Ground turkey needs 165°F, per the USDA, and a thermometer settles the question faster than cutting into several.
Cheeseburger Noodle Casserole
This casserole tastes like a cheeseburger without the bun. Beef, noodles, tomatoes, and cheddar bake together in one dish.
Undercook the noodles by three minutes. They keep absorbing liquid in the oven, and noodles boiled fully end up mushy.
Layer the cheddar both inside and on top, because cheese stirred in melts through the whole dish, while a layer on the surface browns at the edges and gives the casserole its crust.
The nutrition: About 36 g protein per serving (1 of 6). The beef, noodles, and cheddar each carry a share.
Let it stand ten minutes. A casserole straight from the oven runs, but one that rests holds its shape when you scoop it.
Creamy Chicken, Broccoli, and Rice Bake
Creamy chicken and rice is the casserole that never needs a can of soup. Milk and broth cook the rice, and cheddar adds the creamy part.
The nutrition: Each serving has about 37 g protein, and the pan makes 6. The chicken and cheddar carry most of it.
Cover the dish tightly with foil. Steam cooks the rice, and a loose cover lets it escape, leaving the grains hard on top.
Don't peek. Wait the full forty minutes before opening the oven, because every peek lets heat out, and the rice and the chicken both need that steady heat to finish at the same time.
Refrigerate leftovers within two hours. Rice and dairy dishes spoil quickly at room temperature, and shallow containers cool them faster.
Loaded Turkey Chili Baked Potatoes
A baked potato bar turns chili into a meal everyone assembles themselves. The turkey chili cooks while the potatoes bake, so the whole dinner finishes together.
Bake the potatoes right on the oven rack. They crisp on the outside, and the hot air circulates around them for even cooking.
Prick them with a fork. Steam needs a way out, and a potato that can't vent may burst in the oven.
Cook the turkey to 165°F. Ground poultry has to reach the USDA number all the way through, so check a few spots in the skillet.
The nutrition: Count on roughly 33 g protein per potato, from 6 equal servings. The turkey, beans, and cheddar each carry a share.
Roast Pork Loin with Apples and Potatoes
The nutrition: One serving comes to about 34 g protein, with 6 in all. The pork carries most of it.
A pork loin roast is a simple Sunday dinner. Apples and potatoes roast beneath it and catch the juices.
Add the apples late. They soften in about fifteen minutes, but a full hour in the oven turns them to sauce.
Pull the roast at 145°F. The USDA minimum for pork is 145°F with a 3 minute rest, and the temperature keeps rising a few degrees while it sits.
Rest it ten minutes before slicing. A rested roast keeps its juices, whereas one cut right away leaves them on the board.
Beef and Lentil Tacos
Stretching beef with lentils saves money and adds fiber. The lentils take on the taco seasoning, so most people can't tell they're there.
Use brown or green lentils. They hold their shape while they simmer, and red lentils collapse into a paste.
The nutrition: Per serving, it's about 29 g protein (6 servings). The beef and lentils share the protein.
Drain well. Extra water thins the filling, and a soggy taco falls apart in small hands, so shake the lentils in a strainer for a full minute before they go into the beef.
Brown the beef to 160°F, the USDA number for ground beef. Then stir in the lentils so they warm through together.
Shrimp Fried Rice
Shrimp fried rice makes six servings in one pan, and it's a better use for leftover rice than reheating plain. Eggs and shrimp both add protein.
Cook the shrimp in the first batch and set them aside. They overcook in the time it takes to fry the rice, so they return only at the end.
Use high heat. Rice browns and gets a little toasty at the edges, and a wide pan lets the moisture escape.
The nutrition: About 32 g protein per serving (1 of 6). The shrimp, eggs, and rice share the protein.
Don't leave the rice out. Cooked rice should go into the refrigerator within two hours, and shallow containers help it cool fast.
Cottage Cheese Lasagna Skillet
Lasagna flavors without the layering. Pasta cooks right in the sauce, and cottage cheese plays the part of ricotta.
The nutrition: Each serving has about 33 g protein, and the pan makes 6. The beef, cottage cheese, and mozzarella each carry a share.
Stir twice while the pasta simmers. Rotini sticks to the bottom otherwise, and a quick scrape keeps the sauce from scorching.
Dot the cottage cheese on top rather than stirring it in, because it softens in the steam and keeps its texture, and the pan ends up tasting like lasagna without any layering.
Brown the beef to 160°F before the sauce goes in. The pan's easiest to probe at that stage.
Feeds 8 or More: Cook Once, Eat Twice
Eight to ten servings means leftovers for lunch, or dinner for a crowd. These 10 dinners take longer, but most of the time is hands off, and you're free to do something else.
For more slow cooking, see our slow cooker winter dinners.
Slow Cooker Pulled Pork Sandwiches
Pulled pork for eight is the best case for a slow cooker. Shoulder is cheap, and eight hours on low turn it tender enough to shred with two forks.
Cut the shoulder into three pieces. They fit the pot better and cook more evenly, and the Clemson Extension discourages very large cuts in a slow cooker.
Cook it until it shreds. Shoulder is safe at 145°F but tender only near 195°F, which is why the card uses the higher number.
Stir the sauce in after shredding. The pork soaks it up while it sits, and a bun full of wet meat goes soggy if the sauce goes on too early.
The nutrition: Count on roughly 35 g protein per sandwich, from 8 equal servings. The pork carries most of it, and the buns add a good share.
Big Pan Meat Lasagna
The nutrition: One serving comes to about 36 g protein, with 10 in all. The beef, ricotta, and mozzarella each carry a share.
A big pan of lasagna feeds ten and tastes better the next day. This version uses no-boil noodles, which cut a whole step from the work.
Layer with a spoon, not a plan. Sauce, noodles, ricotta, and mozzarella repeat until the dish's full, and the order matters less than keeping each layer thin.
Rest it. Fifteen minutes before cutting lets the layers set, so the squares hold their shape on the plate.
Brown the beef to 160°F. Then the lasagna only needs to bubble in the oven, and a thermometer in the center should read 165°F when you reheat leftovers.
Baked Turkey Cheeseburger Sliders
Turkey sliders baked in one pan feed a crowd with almost no standing at the stove. The butter brushed on the rolls makes them taste like a bakery order.
Press the turkey into an even layer. A uniform thickness bakes in the same time, and cutting it into squares gives every roll a fitted patty.
The nutrition: Per serving, it's about 29 g protein (8 servings). The turkey carries most of it, with the cheddar and rolls adding a share.
Drain first. Pour off the fat before cutting, because turkey releases a surprising amount of liquid in the oven, and pouring it off keeps the rolls from turning soggy underneath the patties.
Check the turkey at 165°F, per the USDA. A single probe in the center of the pan tells you whether the whole sheet is done.
Slow Cooker Salsa Chicken Taco Bar
A taco bar lets the picky eaters build their own plates. Salsa chicken cooks in the slow cooker while you set out the toppings.
Skip the extra liquid. The salsa and the chicken release enough juice, and adding broth makes the meat taste watered down.
Cut the breasts into pieces first, because smaller cuts heat through faster than whole breasts, and they shred more easily at the end when you pull them apart with two forks.
The nutrition: About 43 g protein per serving (1 of 10). The chicken carries most of it, with the tortillas and cheddar adding a share.
Check for 165°F. The thickest piece is the last to finish, so probe it after four hours before you shred.
Baked Spaghetti with Meat Sauce
Baked spaghetti is leftover spaghetti's better cousin. Ricotta stirred into the noodles makes it creamy, and the mozzarella on top bakes into a crust.
The nutrition: Each serving has about 34 g protein, and the pan makes 8. The pasta, beef, ricotta, and mozzarella each carry a share.
Undercook the pasta by two minutes. It finishes in the oven, and pasta cooked fully the first time turns soft in the dish.
Toss well. Mix the noodles with the ricotta before layering, because a uniform mix makes every forkful creamy, whereas a layer of cheese on its own leaves some bites dry.
Brown the beef until a thermometer reads 160°F. The sauce goes in after that, and nobody has to guess later.
Sausage and Egg Dinner Strata
Breakfast for dinner works for hungry families because the kids will eat it. A strata is a casserole of bread, sausage, eggs, and cheddar that bakes in one dish.
Cube the bread and let it sit. Slightly stale bread soaks up the egg mixture without falling apart.
Rest it. Ten minutes on the counter lets the strata set as it cools, and the squares come out clean instead of sliding apart, which matters when six hungry people are waiting.
Rest it ten minutes. The strata sets as it cools, and the squares come out clean.
The nutrition: Count on roughly 28 g protein per serving, from 8 equal servings. The eggs and sausage carry most of it.
Big Pot Beef and Bean Chili
The nutrition: One bowl comes to about 23 g protein, with 10 in all. The beef and beans share the protein, with ten bowls in all.
A big pot of chili feeds ten and costs little. Beef and kidney beans make it hearty, and the pot improves overnight.
Drain the fat after browning. A greasy chili tastes heavy, and spooning off the excess takes a minute. It's a small step.
Bloom the spices. A minute in the hot pot with the meat deepens the chili powder and cumin, and the flavor carries through the whole batch.
Brown the beef to 160°F. Stir in the beans after that, and cool the leftovers in shallow containers.
Oven Pot Roast with Potatoes and Carrots
Pot roast is the Sunday dinner that makes the house smell like a restaurant. Chuck roast turns tender after hours in a covered pot.
Sear the roast first. The brown crust adds flavor to the broth, and four minutes per side is enough. It's worth the effort.
The nutrition: Per serving, it's about 33 g protein (8 servings). The beef carries most of it, with eight servings in all.
Cook it low and covered, because a 325°F oven melts the connective tissue slowly, and the roast's fork tender near 195°F, which is well above the 145°F minimum for beef.
Add the vegetables late. Potatoes and carrots need only 45 minutes, and a full three hours turns them to mush.
Salsa Chicken and Rice Bake
Salsa chicken and rice bakes in one dish with almost no attention. The salsa seasons the rice as it cooks, and the thighs stay juicy.
Use boneless thighs. They stay moist through a long bake, and breasts dry out in forty five minutes.
Cover tightly with foil, because steam cooks the rice, and a loose cover leaves hard grains around the edges of the dish while the chicken in the middle's already done.
The nutrition: About 36 g protein per serving (1 of 10). The thighs carry most of it, with ten servings in all.
Check a thigh at 165°F. The USDA number for poultry applies to the thickest piece, and the rice should be tender by then.
Slow Cooker Beef and Bean Burritos
Shredded beef burritos taste like a restaurant order. The chuck cooks in salsa all day, and refried beans bind the filling.
The nutrition: Each burrito has about 28 g protein, and the pan makes 10. The beef and beans share the protein, with ten burritos in all.
Cut the chuck into three pieces. Smaller cuts cook more evenly, and they shred easily when the seven hours are up.
Warm them apart. Cold refried beans don't spread, but warmed ones coat the tortilla evenly, and the burrito rolls up tight without tearing in the middle.
Cook the beef until it shreds. Chuck is safe at 145°F, but it turns tender near 195°F, so wait for the fork test.
Time and Protein at a Glance
Use this list to plan the session. Times include prep, cooking, and resting, and protein's per serving.
- Baked Parmesan Chicken Nuggets: 38 min, about 45 g protein per serving
- Beef and Bean Quesadillas: 30 min, about 47 g protein per serving
- Pork and Egg Fried Rice: 40 min, about 36 g protein per serving
- Tuna Melts on Toasted Bread: 18 min, about 28 g protein per sandwich
- Sausage and Vegetable Foil Packets: 45 min, about 23 g protein per packet
- Greek Chicken Pitas: 27 min, about 38 g protein per pita
- Sheet Pan Beef Nachos: 30 min, about 39 g protein per serving
- Egg Roll in a Bowl: 25 min, about 23 g protein per bowl
- Quick Shrimp Tacos: 21 min, about 27 g protein per serving
- Cottage Cheese Mac and Cheese: 30 min, about 31 g protein per serving
- Cheesy Meatball Bake: 40 min, about 33 g protein per serving
- Slow Cooker BBQ Pulled Chicken: 4 hr 10 min, about 40 g protein per sandwich
- Cheeseburger Chili Mac: 40 min, about 34 g protein per serving
- Classic Sloppy Joes: 35 min, about 34 g protein per sandwich
- Turkey Meatloaf Muffins: 40 min, about 30 g protein per serving
- Cheeseburger Noodle Casserole: 50 min, about 36 g protein per serving
- Creamy Chicken, Broccoli, and Rice Bake: 1 hr 5 min, about 37 g protein per serving
- Loaded Turkey Chili Baked Potatoes: 1 hr 15 min, about 33 g protein per potato
- Roast Pork Loin with Apples and Potatoes: 1 hr 25 min, about 34 g protein per serving
- Beef and Lentil Tacos: 45 min, about 29 g protein per serving
- Shrimp Fried Rice: 40 min, about 32 g protein per serving
- Cottage Cheese Lasagna Skillet: 45 min, about 33 g protein per serving
- Slow Cooker Pulled Pork Sandwiches: 8 hr 15 min, about 35 g protein per sandwich
- Big Pan Meat Lasagna: 2 hr, about 36 g protein per serving
- Baked Turkey Cheeseburger Sliders: 50 min, about 29 g protein per serving
- Slow Cooker Salsa Chicken Taco Bar: 4 hr 15 min, about 43 g protein per serving
- Baked Spaghetti with Meat Sauce: 1 hr, about 34 g protein per serving
- Sausage and Egg Dinner Strata: 1 hr 20 min, about 28 g protein per serving
- Big Pot Beef and Bean Chili: 1 hr, about 23 g protein per bowl
- Oven Pot Roast with Potatoes and Carrots: 4 hr 5 min, about 33 g protein per serving
- Salsa Chicken and Rice Bake: 1 hr 15 min, about 36 g protein per serving
- Slow Cooker Beef and Bean Burritos: 7 hr 20 min, about 28 g protein per burrito
How I Counted Protein
I multiplied typical USDA FoodData Central values by the weights on each card, then divided by the servings. Meats and fish are counted raw and canned beans are counted drained, so the numbers are estimates and raw meat runs high.
Several inputs rest on assumptions: tuna at 25.5 g per 100 g drained, chuck at 18, pork shoulder at 17, ground turkey at 18, cottage cheese at 10.5, and plain Greek yogurt at 9. Brands of sausage, cheese, meatballs, and tortillas vary, so check yours.
The RDA figures come from the Dietary Reference Intakes, and I confirmed them against a published table. They apply to healthy people. These numbers are estimates, not medical advice.
Where These Cards Differ From Typical Versions
These cards are my own builds, weighed so the protein can be counted. They aren't copies of one published recipe, so a test cook is wise before you serve them to guests. Don't skip it, because it's the cheapest insurance you'll get.
Two common habits don't meet the USDA minimums. Runny egg yolks and medium rare roast beef are popular, but the cards use 160°F for eggs and 145°F for beef instead. That matters most for children, older adults, and pregnant guests.
Some of these dishes resemble recipes in our earlier cheap dinner, sheet pan, meatball, and slow cooker lists, so cook one version a week and not both.
Questions About Family Dinners
Which recipe has the most protein?
Beef and Bean Quesadillas leads at about 47 grams per serving, followed by Baked Parmesan Chicken Nuggets at about 45 grams and Slow Cooker Salsa Chicken Taco Bar at about 43. The lowest's the Sausage and Vegetable Foil Packets at about 23 grams.
How much should each family member eat?
The RDA is 13 to 19 grams for young children, 34 grams for ages 9 to 13, and 46 to 56 grams for teens and adults. A serving on these cards is an adult-size portion, so children usually eat a half or two thirds of one, and that's fine.
How do I feed picky eaters?
Choose recipes with familiar shapes, such as nuggets, quesadillas, sliders, and mac and cheese. The taco and potato bars let each person build a plate, and that often settles the argument before it starts, so you won't hear complaints.
Can I use the slow cooker for large cuts?
The Clemson Extension advises cutting large roasts into smaller pieces first, and the cards that use a slow cooker do that. Always check the temperature with a thermometer, because that's the only reliable test.
How long do leftovers keep?
Cooked meat, fish, rice, and egg dishes keep 3 to 4 days in the refrigerator, per FoodSafety.gov. Refrigerate within 2 hours and reheat to 165°F. Dairy sauces and rice dishes don't freeze as well, so those cards give refrigerator times only.
Are runny yolks safe?
The USDA says to cook eggs to 160°F, until the yolk and white are firm. The strata and fried rice cards cook the eggs until firm for that reason.
Are these protein numbers exact?
No. They're estimates based on typical USDA values, and raw meat weights run slightly high. For heavier meals, see our 50 gram protein dinners.
1. Baked Parmesan Chicken Nuggets
Approx. 45g ProteinIngredients: 1 1/2 lb (680 g) chicken breast, cut in 1 inch pieces; 2 large eggs (50 g each, 100 g); 1 cup (60 g) plain bread crumbs; 1/3 cup (30 g) grated parmesan cheese; 1 tsp garlic powder; 2 tbsp olive oil; Salt and black pepper, to taste.
Step 1: Heat the oven to 425°F. Whisk the eggs in one bowl, and mix the bread crumbs, parmesan, garlic powder, salt, and pepper in another.
Step 2: Dip each chicken piece in the egg, then the crumbs, and set them on a rimmed baking sheet. Drizzle with the olive oil.
Step 3: Bake 16 to 18 minutes, turning once, until golden and a thermometer reads 165°F in the largest nugget. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
2. Beef and Bean Quesadillas
Approx. 47g ProteinIngredients: 1 lb (454 g) ground beef; 1 tbsp taco seasoning; 1 can (15 oz) black beans, drained (255 g); 2 cups (226 g) shredded cheddar cheese; 8 small flour tortillas (45 g each, 360 g); 1 tbsp olive oil.
Step 1: Brown the ground beef with the taco seasoning in a skillet 7 minutes, breaking it up, until a thermometer reads 160°F. Stir in the black beans.
Step 2: Spread the filling and the cheddar over half of each tortilla and fold them over.
Step 3: Cook in the olive oil in a skillet 2 to 3 minutes per side, until golden and the cheese has melted. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
3. Pork and Egg Fried Rice
Approx. 36g ProteinIngredients: 1 cup (200 g) long grain white rice; 2 cups water; 1 lb (454 g) pork loin, cut in small cubes; 2 tbsp olive oil; 4 large eggs (50 g each, 200 g); 2 cups (300 g) frozen peas and carrots; 3 tbsp soy sauce (45 g); Salt and black pepper, to taste.
Step 1: Simmer the rice in the water, covered, 15 minutes, then spread it on a tray to cool. Cold rice fries better.
Step 2: Cook the pork in half the olive oil in a large skillet 6 minutes, until a thermometer reads 145°F. Move it to a plate.
Step 3: Scramble the eggs in the remaining oil until firm, add the peas and carrots, the rice, the pork, and the soy sauce, and stir over high heat 4 minutes with salt and pepper, until a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
4. Tuna Melts on Toasted Bread
Approx. 28g ProteinIngredients: 2 cans (5 oz each) tuna, drained (284 g); 1/4 cup (60 g) mayonnaise; 1 celery stalk, diced (50 g); 8 slices whole grain bread (30 g each, 240 g); 4 slices cheddar cheese (80 g); 1 tbsp lemon juice; Salt and black pepper, to taste.
Step 1: Mix the tuna, mayonnaise, celery, lemon juice, salt, and pepper.
Step 2: Toast the bread under the broiler for 1 minute per side. Pile the tuna on 4 slices and top with the cheddar.
Step 3: Broil 2 minutes, until the cheese bubbles, and close with the remaining bread. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
5. Sausage and Vegetable Foil Packets
Approx. 23g ProteinIngredients: 1 lb (454 g) fully cooked chicken sausage, sliced; 1 lb (454 g) baby potatoes, halved; 12 oz (340 g) broccoli florets; 2 tbsp olive oil; 1 tsp Italian seasoning; Aluminum foil; Salt and black pepper, to taste.
Step 1: Heat the oven to 425°F. Toss the sausage, potatoes, and broccoli with the olive oil, Italian seasoning, salt, and pepper.
Step 2: Divide among 4 sheets of foil, fold into sealed packets, and set them on a baking sheet.
Step 3: Bake 28 to 30 minutes, until the potatoes are tender and the sausage reads 165°F. Open the packets carefully, since the steam is hot. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
6. Greek Chicken Pitas
Approx. 38g ProteinIngredients: 1 lb (454 g) chicken breast, sliced thin; 1 tbsp olive oil; 2 tsp dried oregano; 1 cup (240 g) plain Greek yogurt; 4 pita breads (70 g each, 280 g); 1 cucumber, sliced (200 g); 1 tbsp lemon juice; Salt and black pepper, to taste.
Step 1: Toss the chicken with the oregano, salt, and pepper and cook it in the olive oil in a skillet 6 to 7 minutes, until a thermometer reads 165°F.
Step 2: Stir the yogurt with the lemon juice. Warm the pita breads in a dry pan for 30 seconds per side.
Step 3: Fill each pita with the chicken, cucumber, and the yogurt sauce. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
7. Sheet Pan Beef Nachos
Approx. 39g ProteinIngredients: 1 lb (454 g) ground beef; 1 tbsp taco seasoning; 4 oz (120 g) tortilla chips; 1 can (15 oz) black beans, drained (255 g); 1 1/2 cups (170 g) shredded cheddar cheese; 1 cup (240 g) salsa.
Step 1: Heat the oven to 400°F. Brown the ground beef with the taco seasoning in a skillet 7 minutes, until a thermometer reads 160°F.
Step 2: Spread the chips on a rimmed baking sheet and top with the beef, black beans, and cheddar.
Step 3: Bake 8 minutes, until the cheese melts, and serve with the salsa. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
8. Egg Roll in a Bowl
Approx. 23g ProteinIngredients: 1 lb (454 g) ground pork; 1 tbsp olive oil; 1 small head cabbage, shredded (600 g); 2 carrots, grated (150 g); 3 tbsp soy sauce (45 g); 1 tbsp grated fresh ginger; 3 garlic cloves, minced.
Step 1: Cook the ground pork in the olive oil in a large skillet 7 minutes, breaking it up, until a thermometer reads 160°F.
Step 2: Add the garlic and ginger for 30 seconds, then the cabbage and carrots, and cook 6 minutes, until tender.
Step 3: Stir in the soy sauce and cook 1 minute. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
9. Quick Shrimp Tacos
Approx. 27g ProteinIngredients: 1 lb (454 g) large shrimp, peeled and deveined; 1 tbsp olive oil; 2 tsp chili powder; 8 small corn tortillas (30 g each, 240 g); 2 cups (150 g) shredded cabbage; 1 lime, cut in wedges; Salt and black pepper, to taste.
Step 1: Toss the shrimp with the chili powder, salt, and pepper. Cook them in the olive oil in a hot skillet 2 minutes per side, until pearly, opaque, and cooked through.
Step 2: Warm the tortillas in a dry pan 30 seconds per side.
Step 3: Fill the tortillas with the shrimp and cabbage and squeeze the lime over the top. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
10. Cottage Cheese Mac and Cheese
Approx. 31g ProteinIngredients: 12 oz (340 g) elbow macaroni pasta; Water for the pasta pot; 1 1/2 cups (340 g) cottage cheese; 1 1/2 cups (170 g) shredded cheddar cheese; 1/2 cup (120 g) milk; 1 tsp garlic powder; Salt and black pepper, to taste.
Step 1: Cook the macaroni pasta in salted water until tender, then drain.
Step 2: Blend the cottage cheese and milk until smooth, then warm the sauce in the pot over low heat with the garlic powder, salt, and pepper.
Step 3: Stir in the cheddar until melted, fold in the macaroni, and serve right away. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
11. Cheesy Meatball Bake
Approx. 33g ProteinIngredients: 2 lb (907 g) fully cooked meatballs; 1 jar (24 oz) marinara sauce (680 g); 2 cups (226 g) shredded mozzarella cheese; 1/4 cup (30 g) grated parmesan cheese; 1 tsp Italian seasoning; Aluminum foil.
Step 1: Heat the oven to 375°F. Spread half the marinara sauce in a 9 by 13 inch dish and add the meatballs.
Step 2: Pour the remaining sauce over the top, sprinkle with the Italian seasoning, mozzarella, and parmesan, and cover with foil.
Step 3: Bake 20 minutes, uncover, and bake 10 minutes more, until the sauce bubbles and a thermometer reads 165°F in a meatball. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
12. Slow Cooker BBQ Pulled Chicken
Approx. 40g ProteinIngredients: 2 lb (907 g) chicken breast, cut in 3 pieces each; 1 cup (240 g) barbecue sauce; 1/2 cup chicken broth; 6 hamburger buns (60 g each, 360 g); Salt and black pepper, to taste.
Step 1: Season the chicken with salt and pepper and set the pieces in a 6 quart slow cooker with the barbecue sauce and chicken broth.
Step 2: Cook on low 4 hours, until a thermometer reads 165°F in the thickest piece. Pieces cut small heat through faster than a whole breast.
Step 3: Shred the chicken in the sauce and serve it on the buns. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
13. Cheeseburger Chili Mac
Approx. 34g ProteinIngredients: 1 1/2 lb (680 g) ground beef; 1 yellow onion, diced (150 g); 2 tbsp chili powder; 1 can (14.5 oz) diced tomatoes (411 g); 1 can (15 oz) kidney beans, drained (255 g); 3 cups beef broth; 8 oz (227 g) elbow macaroni pasta; 1 cup (113 g) shredded cheddar cheese; Salt and black pepper, to taste.
Step 1: Brown the ground beef and onion in a large deep skillet 8 minutes, until a thermometer reads 160°F.
Step 2: Stir in the chili powder, diced tomatoes, kidney beans, beef broth, salt, and pepper, bring to a boil, and add the macaroni pasta.
Step 3: Simmer covered 12 minutes, stirring twice, until the pasta is tender, then top with the cheddar until melted. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
14. Classic Sloppy Joes
Approx. 34g ProteinIngredients: 2 lb (907 g) ground beef; 1 yellow onion, diced (150 g); 3/4 cup ketchup; 2 tbsp Worcestershire sauce; 1 tbsp apple cider vinegar; 6 hamburger buns (60 g each, 360 g); Salt and black pepper, to taste.
Step 1: Brown the ground beef and onion in a large skillet 9 minutes, breaking it up, until a thermometer reads 160°F. Drain off extra fat.
Step 2: Stir in the ketchup, Worcestershire sauce, apple cider vinegar, salt, and pepper, and simmer 10 minutes, until thick.
Step 3: Spoon onto the buns. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
15. Turkey Meatloaf Muffins
Approx. 30g ProteinIngredients: 2 lb (907 g) ground turkey; 2 large eggs (50 g each, 100 g); 1/2 cup (60 g) plain bread crumbs; 1 yellow onion, grated (150 g); 1/2 cup ketchup; 1 tbsp Worcestershire sauce; Salt and black pepper, to taste.
Step 1: Heat the oven to 375°F and grease a 12 cup muffin tin. Mix the turkey, eggs, bread crumbs, onion, half the ketchup, the Worcestershire sauce, salt, and pepper gently.
Step 2: Divide among the cups and brush the tops with the remaining ketchup.
Step 3: Bake 22 to 25 minutes, until a thermometer reads 165°F in the center of a muffin. Rest 5 minutes. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
16. Cheeseburger Noodle Casserole
Approx. 36g ProteinIngredients: 1 1/2 lb (680 g) ground beef; 8 oz (227 g) wide egg noodles; 1 can (14.5 oz) diced tomatoes (411 g); 1 cup beef broth; 2 cups (226 g) shredded cheddar cheese; 1 tsp garlic powder; Salt and black pepper, to taste; Water for the noodle pot.
Step 1: Heat the oven to 375°F. Cook the noodles in a pot of boiling salted water for 3 minutes less than the package says, and drain.
Step 2: Brown the ground beef with the garlic powder, salt, and pepper 8 minutes, until a thermometer reads 160°F. Stir in the diced tomatoes and beef broth.
Step 3: Fold in the noodles and half the cheddar, pour into a 9 by 13 inch dish, top with the remaining cheddar, and bake 20 minutes, until bubbling. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
17. Creamy Chicken, Broccoli, and Rice Bake
Approx. 37g ProteinIngredients: 1 1/2 lb (680 g) chicken breast, cut in cubes; 1 cup (200 g) long grain white rice; 2 cups chicken broth; 1 cup (240 g) milk; 12 oz (340 g) broccoli florets; 1 1/2 cups (170 g) shredded cheddar cheese; 1 tsp garlic powder; Salt and black pepper, to taste; Aluminum foil.
Step 1: Heat the oven to 375°F. Stir the rice, chicken broth, milk, garlic powder, salt, and pepper in a 9 by 13 inch dish.
Step 2: Add the chicken and broccoli, cover tightly with foil, and bake 40 minutes, until the rice is tender and a thermometer reads 165°F in the chicken.
Step 3: Top with the cheddar and bake uncovered 5 minutes. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
18. Loaded Turkey Chili Baked Potatoes
Approx. 33g ProteinIngredients: 6 russet potatoes (200 g each, 1,200 g); 1 1/2 lb (680 g) ground turkey; 1 yellow onion, diced (150 g); 1 tbsp chili powder; 1 can (15 oz) kidney beans, drained (255 g); 1 can (14.5 oz) diced tomatoes (411 g); 1 cup (113 g) shredded cheddar cheese; 1 tbsp olive oil.
Step 1: Heat the oven to 425°F, prick the potatoes, and bake them directly on the rack 50 to 60 minutes, until soft.
Step 2: Meanwhile, brown the onion and turkey in the olive oil in a skillet 8 minutes, until a thermometer reads 165°F. Stir in the chili powder, kidney beans, and diced tomatoes and simmer 15 minutes.
Step 3: Split the potatoes, spoon the chili over them, and top with the cheddar. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
19. Roast Pork Loin with Apples and Potatoes
Approx. 34g ProteinIngredients: 2 lb (907 g) boneless pork loin roast; 2 tbsp olive oil; 1 1/2 lb (680 g) potatoes, cut in chunks; 2 apples, cut in wedges (300 g); 2 tsp dried thyme; 1 tbsp Dijon mustard; Salt and black pepper, to taste.
Step 1: Heat the oven to 400°F. Rub the pork with the Dijon mustard, thyme, half the olive oil, salt, and pepper.
Step 2: Toss the potatoes with the remaining oil on a rimmed baking sheet, set the pork on top, and roast 35 minutes. Add the apples and roast 15 to 20 minutes more, until a thermometer reads 145°F in the pork.
Step 3: Rest the pork 10 minutes before slicing. The USDA minimum for pork is 145°F with a 3 minute rest. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
20. Beef and Lentil Tacos
Approx. 29g ProteinIngredients: 1 lb (454 g) ground beef; 3/4 cup (150 g) dry brown lentils; 2 cups water; 2 tbsp taco seasoning; 12 small corn tortillas (30 g each, 360 g); 1 cup (113 g) shredded cheddar cheese; 1 cup (240 g) salsa.
Step 1: Simmer the lentils in the water, covered, 20 minutes, until tender, then drain any extra water.
Step 2: Brown the ground beef with the taco seasoning in a skillet 7 minutes, until a thermometer reads 160°F, and stir in the lentils.
Step 3: Warm the tortillas in a dry pan, then fill them with the beef and lentils, the cheddar, and the salsa. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
21. Shrimp Fried Rice
Approx. 32g ProteinIngredients: 1 1/4 cups (250 g) long grain white rice; 2 1/2 cups water; 1 1/2 lb (680 g) large shrimp, peeled and deveined; 2 tbsp olive oil; 4 large eggs (50 g each, 200 g); 2 cups (300 g) frozen peas and carrots; 3 tbsp soy sauce (45 g); 3 garlic cloves, minced.
Step 1: Simmer the rice in the water, covered, 15 minutes, then spread it on a tray to cool.
Step 2: Cook the shrimp in half the olive oil in a large skillet 2 minutes per side, until pearly and opaque, and move them to a plate.
Step 3: Scramble the eggs in the remaining oil until firm, add the garlic, peas and carrots, and rice, and stir 4 minutes. Return the shrimp, add the soy sauce, and heat until a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
22. Cottage Cheese Lasagna Skillet
Approx. 33g ProteinIngredients: 1 lb (454 g) ground beef; 1 jar (24 oz) marinara sauce (680 g); 2 cups water; 8 oz (227 g) rotini pasta; 1 1/2 cups (340 g) cottage cheese; 1 1/2 cups (170 g) shredded mozzarella cheese; 1 tsp Italian seasoning.
Step 1: Brown the ground beef in a large deep skillet 8 minutes, until a thermometer reads 160°F. Stir in the marinara sauce, water, and Italian seasoning and bring to a boil.
Step 2: Add the rotini pasta, cover, and simmer 12 minutes, stirring twice, until tender.
Step 3: Dot the cottage cheese over the top, sprinkle with the mozzarella, and cover 4 minutes, until the cheese melts. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
23. Slow Cooker Pulled Pork Sandwiches
Approx. 35g ProteinIngredients: 3 lb (1,361 g) boneless pork shoulder, cut in 3 pieces; 1 tbsp smoked paprika; 1 tsp garlic powder; 1 cup (240 g) barbecue sauce; 1/2 cup chicken broth; 8 hamburger buns (60 g each, 480 g); Salt and black pepper, to taste.
Step 1: Rub the pork with the paprika, garlic powder, salt, and pepper and set the pieces in a 6 quart slow cooker with the chicken broth.
Step 2: Cook on low 8 hours, until the pork shreds easily. A thermometer should read 195°F or more, well above the 145°F minimum, because shoulder is tender only at that point.
Step 3: Shred the pork, stir in the barbecue sauce, and serve on the buns. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
24. Big Pan Meat Lasagna
Approx. 36g ProteinIngredients: 12 oz (340 g) no boil lasagna noodles; 2 lb (907 g) ground beef; 2 jars (24 oz each) marinara sauce (1,360 g); 1 container (15 oz) ricotta cheese (425 g); 3 cups (340 g) shredded mozzarella cheese; 1 tsp Italian seasoning; Salt and black pepper, to taste; Aluminum foil.
Step 1: Heat the oven to 375°F. Brown the ground beef 10 minutes with salt, pepper, and the Italian seasoning, until a thermometer reads 160°F, and stir in the marinara sauce.
Step 2: Layer a 9 by 13 inch dish with sauce, lasagna noodles, ricotta, beef sauce, and mozzarella, repeating until everything is used, and finish with mozzarella.
Step 3: Cover with foil and bake 45 minutes, uncover, and bake 25 minutes more, until bubbling. Rest 15 minutes before cutting. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
25. Baked Turkey Cheeseburger Sliders
Approx. 29g ProteinIngredients: 2 lb (907 g) ground turkey; 1 tsp garlic powder; 12 slider rolls (35 g each, 420 g); 6 slices cheddar cheese (120 g); 3 tbsp butter, melted; Salt and black pepper, to taste.
Step 1: Heat the oven to 375°F. Mix the turkey with the garlic powder, salt, and pepper, press it into a 9 by 13 inch dish, and bake 18 minutes, until a thermometer reads 165°F.
Step 2: Drain the fat, top with the cheddar, cut into 12 squares, and set each on a split roll.
Step 3: Brush the tops of the rolls with the butter, bake 8 minutes, until golden and the cheese melts. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
26. Slow Cooker Salsa Chicken Taco Bar
Approx. 43g ProteinIngredients: 3 lb (1,361 g) chicken breast, cut in 3 pieces each; 2 cups (480 g) salsa; 2 tbsp taco seasoning; 15 small flour tortillas (45 g each, 675 g); 2 cups (226 g) shredded cheddar cheese; Salt and black pepper, to taste.
Step 1: Season the chicken with the taco seasoning, salt, and pepper and set it in a 6 quart slow cooker with the salsa.
Step 2: Cook on low 4 hours, until a thermometer reads 165°F in the thickest piece, then shred the chicken in the juices.
Step 3: Warm the tortillas and set out the chicken with the cheddar. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
27. Baked Spaghetti with Meat Sauce
Approx. 34g ProteinIngredients: 1 lb (454 g) spaghetti pasta; 1 1/2 lb (680 g) ground beef; 1 jar (24 oz) marinara sauce (680 g); Water for the pasta pot; 1 cup (250 g) ricotta cheese; 2 cups (226 g) shredded mozzarella cheese; 1 tsp Italian seasoning; Salt, for the pasta water.
Step 1: Heat the oven to 375°F. Cook the spaghetti pasta in salted water 2 minutes short of tender and drain.
Step 2: Brown the ground beef 8 minutes, until a thermometer reads 160°F, and stir in the marinara sauce and Italian seasoning.
Step 3: Toss the pasta with the ricotta and half the sauce in a 9 by 13 inch dish, top with the remaining sauce and the mozzarella, and bake 25 minutes, until bubbling. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
28. Sausage and Egg Dinner Strata
Approx. 28g ProteinIngredients: 1 lb (454 g) Italian sausage, casings removed; 12 large eggs (50 g each, 600 g); 2 cups (480 g) milk; 6 slices bread, cubed (180 g); 2 cups (226 g) shredded cheddar cheese; 1 tsp ground mustard; Salt and black pepper, to taste.
Step 1: Heat the oven to 350°F. Brown the sausage 8 minutes, until a thermometer reads 160°F, and drain.
Step 2: Whisk the eggs, milk, mustard, salt, and pepper. Spread the bread, sausage, and half the cheddar in a greased 9 by 13 inch dish and pour the egg mixture over it.
Step 3: Top with the remaining cheddar and bake 40 to 45 minutes, until the center is set and firm and a thermometer reads 160°F. Rest 10 minutes. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
29. Big Pot Beef and Bean Chili
Approx. 23g ProteinIngredients: 2 lb (907 g) ground beef; 1 yellow onion, diced (150 g); 3 tbsp chili powder; 1 tbsp ground cumin; 1 can (28 oz) diced tomatoes (794 g); 3 cans (15 oz each) kidney beans, drained (765 g); 2 cups beef broth; Salt and black pepper, to taste.
Step 1: Brown the ground beef and onion in a large pot 10 minutes, until a thermometer reads 160°F, and drain extra fat.
Step 2: Stir in the chili powder and cumin for 1 minute, then add the diced tomatoes, kidney beans, beef broth, salt, and pepper.
Step 3: Simmer 30 minutes, until thick. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
30. Oven Pot Roast with Potatoes and Carrots
Approx. 33g ProteinIngredients: 3 lb (1,361 g) boneless chuck roast; 2 tbsp olive oil; 1 yellow onion, sliced (150 g); 2 cups beef broth; 1 tbsp Worcestershire sauce; 2 lb (907 g) potatoes, cut in chunks; 4 carrots, cut in chunks (300 g); 1 tsp dried thyme; Salt and black pepper, to taste.
Step 1: Heat the oven to 325°F. Season the roast with salt and pepper and sear it in the olive oil in a Dutch oven 4 minutes per side.
Step 2: Add the onion, beef broth, Worcestershire sauce, and thyme, cover, and bake 2 1/2 hours.
Step 3: Add the potatoes and carrots and bake 45 minutes more, until the beef is fork tender. The USDA minimum is 145°F, and chuck turns tender near 195°F. Rest 15 minutes, then slice. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
31. Salsa Chicken and Rice Bake
Approx. 36g ProteinIngredients: 3 lb (1,361 g) boneless skinless chicken thighs; 1 1/2 cups (300 g) long grain white rice; 3 cups chicken broth; 1 can (15 oz) black beans, drained (255 g); 1 1/2 cups (340 g) salsa; 2 cups (226 g) shredded cheddar cheese; 2 tsp ground cumin; Salt and black pepper, to taste; Aluminum foil.
Step 1: Heat the oven to 375°F. Stir the rice, chicken broth, salsa, cumin, salt, and pepper in a 9 by 13 inch dish and set the chicken thighs on top.
Step 2: Cover tightly with foil and bake 45 minutes, until the rice is tender and a thermometer reads 165°F in the thickest thigh.
Step 3: Stir in the black beans, top with the cheddar, and bake uncovered 8 minutes. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers, refrigerate up to 3 to 4 days, and reheat in the microwave or oven to 165°F.
32. Slow Cooker Beef and Bean Burritos
Approx. 28g ProteinIngredients: 2 lb (907 g) boneless chuck roast, cut in 3 pieces; 1 cup (240 g) salsa; 2 tbsp taco seasoning; 1 can (16 oz) refried beans (425 g); 10 large flour tortillas (45 g each, 450 g); 2 cups (226 g) shredded cheddar cheese; Salt and black pepper, to taste.
Step 1: Season the beef with the taco seasoning, salt, and pepper and set it in a 6 quart slow cooker with the salsa.
Step 2: Cook on low 7 hours, until fork tender. A thermometer should read 195°F or more, and the USDA minimum is 145°F.
Step 3: Shred the beef in the juices, warm the refried beans, and roll the beef, beans, and cheddar in the tortillas. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat in the microwave or oven to 165°F.
Get Fresh Recipes Every Week
Join readers getting fresh recipes, meal prep systems, and high-protein meal ideas delivered to your inbox every week.
No spam. Unsubscribe anytime.