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Table of Contents
- The Five Slot Formula
- A Jarred Sauce Is the Engine
- A Seasoning Blend Is the Engine
- Cheese or Cured Meat Is the Engine
- A Can or Carton Is the Engine
- Build Your Own Five Ingredient Dinner
- Safety Rules for Short Ingredient Lists
- Time and Protein at a Glance
- How I Counted Protein
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
A five ingredient dinner only works when one ingredient does the flavoring.
So this list is sorted by that flavor engine: a jarred sauce, a seasoning blend, a cheese or cured meat, or a can or carton of liquid. Every card lists exact weights and protein per serving, from 13 to 43 grams.
For heavier plates, see our 50 gram protein dinners.
Our Take
Cook meat and eggs to the USDA temperature, and reheat leftovers to 165°F.
The Five Slot Formula
Every dinner here fills the same five slots, and each card names them in a line called The five.
- Protein: the main source, such as chicken, shrimp, sausage, eggs, or beans.
- Base: what turns it into a meal, such as pasta, rice, potatoes, or tortillas.
- Engine: the ingredient that does the seasoning, such as a jarred sauce or a blend.
- Body: what adds richness or thickness, such as cheese, coconut milk, or canned tomatoes.
- Extra: a vegetable or a bean that rounds out the plate.
Salt, black pepper, cooking oil, and water don't count toward the five, and each card lists them anyway. A seasoning blend counts as one ingredient, and broth counts when it's the cooking liquid. A few cards run short of five on purpose.
A Jarred Sauce Is the Engine
A jar of marinara, pesto, salsa, barbecue sauce, or Alfredo already holds a dozen ingredients, and that's the trick behind these 8 dinners. The sauce seasons the protein and the base, so nothing else needs a label.
For more sauce driven meals, see our quick high-protein dinners.
Marinara Chicken Penne
The five: Engine: marinara. Protein: chicken breast. Base: penne, body: mozzarella, extra: spinach.
Marinara does the heavy lifting in this pan. A jar of sauce already holds garlic, onion, and herbs, so those are three more things you don't have to buy.
Cut the chicken into pieces of one size so they cook together. Small pieces finish in about eight minutes, while big chunks stay pink inside after the outside browns. That's the whole trick.
The nutrition: About 43 g protein per serving (1 of 4). The chicken supplies the biggest share, with the pasta next.
Add the spinach straight to the hot sauce, because the heat wilts it in a couple of minutes and you don't dirty another pan. I'd choose a sauce with a short label and no added sugar.
Swap: Rotini or shells work the same way. Keep the weight at 8 ounces.
Pesto Chicken Orzo
Pesto is the whole sauce here, and it's strong enough that a small amount flavors a full pound of chicken. Orzo drinks it up and keeps every bite coated.
Warm the pesto gently at the end instead of cooking it hard. High heat dulls the basil and turns the oil bitter. You'll see the difference.
The five: Engine: pesto. Protein: chicken breast. Base: orzo, body: parmesan, extra: cherry tomatoes.
The nutrition: Each serving has about 38 g protein, and the pan makes 4. Most of it comes from the chicken, and the pasta adds more.
The tomatoes only need two minutes in the pan, since you want them soft at the edges but still holding their shape when the fork goes in. Keep the grated parmesan for the top so it stays sharp.
Buy: Jarred pesto with olive oil as the first oil. Check that the label lists basil near the top.
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Salsa Chicken Rice Skillet
The nutrition: Count on roughly 38 g protein per serving, from 4 equal servings. Credit goes mainly to the chicken, then the cheddar.
Salsa replaces the broth, the onions, and the spices in this skillet. The rice cooks right in it and soaks up the tomato, which is why one pan is enough.
The five: Engine: salsa. Protein: chicken thighs. Base: rice, body: cheddar, extra: black beans.
Use thighs rather than breasts here. Thighs stay juicy through twenty minutes of simmering, while breast meat turns dry and stringy in the same pot. It's worth the wait.
Keep the lid on and resist stirring, because lifting it lets the steam out and the rice at the top stays hard. A medium jar of salsa with a little heat gives the best result in my view.
Skip it if: you only have instant rice. It turns mushy in this much liquid. Use long grain.
Enchilada Chicken Bake
A rolled enchilada normally calls for a homemade sauce and a long list of spices. A can of red enchilada sauce replaces all of it, and the beans stretch the chicken.
The five: Engine: enchilada sauce. Protein: cooked chicken. Base: corn tortillas, body: cheddar, extra: black beans.
Warm the tortillas for ten seconds in the microwave before you roll them. Cold corn tortillas crack, and a cracked tortilla leaks filling into the dish. Here's why it matters.
The nutrition: One serving comes to about 41 g protein, with 4 in all. The chicken leads, and the cheddar follows.
Reheat: Cover with foil and warm at 350°F for 15 minutes. Don't use high heat.
Rotisserie chicken or leftover roasted chicken both work, and since the dish is already cooked it only needs to get hot and bubbly in the middle. Use a thermometer to confirm 165°F.
BBQ Chicken Sweet Potatoes
The five: Engine: barbecue sauce. Protein: chicken breast. Base: sweet potatoes, body: cheddar, extra: scallions.
Barbecue sauce is sweet, smoky, and tangy at once, so it can season the chicken without any help. Sweet potatoes meet it halfway and make the plate feel complete.
The nutrition: Per potato, it's about 41 g protein (4 servings). The chicken supplies the biggest share, with the cheddar next.
Simmer the chicken covered and shred it right in the sauce. The meat soaks up the glaze as it pulls apart. You don't need a slow cooker.
Bake the potatoes while you cook the chicken, because they take the longest and everything else is ready in twenty minutes. I'd pick a sauce that's thick enough to cling to a spoon.
Prep day: Bake the potatoes ahead and keep them in the refrigerator. Reheat them while you shred the chicken.
Meatball Sub Bake
Frozen cooked meatballs are the shortcut. They arrive seasoned and shaped, so the only job left is heating them through in sauce.
Simmer them covered until the center reaches 165°F, since a meatball that's hot on the outside can still be cold inside. It's not complicated.
The nutrition: About 35 g protein per sub (1 of 4). Most of it comes from the meatballs, and the mozzarella adds more.
The five: Engine: marinara. Protein: meatballs. Base: hoagie rolls, body: mozzarella, extra: bell pepper.
Slice the roll almost all the way through so it hinges, and pull out a little bread from the inside if the sub looks overfilled. Then the cheese melts into the sauce instead of sliding off the sides.
Buy: Meatballs sold as fully cooked. Raw ones need a different method.
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Alfredo Chicken Broccoli Penne
The five: Engine: Alfredo sauce. Protein: chicken breast. Base: penne, body: parmesan, extra: broccoli.
Jarred Alfredo is already rich, so this dish skips the butter and flour. You get a creamy sauce in the time it takes the pasta to boil.
Drop the broccoli into the pasta water for the last three minutes. It turns bright green and tender, and it saves a second pot. You'll save a pot.
The nutrition: Each serving has about 40 g protein, and the pan makes 4. Credit goes mainly to the chicken, then the pasta.
Alfredo thickens as it sits, so warm it gently and loosen it with a splash of the pasta water if it looks stiff when it hits the noodles. I like to keep the parmesan for the very end.
Honest note: jarred Alfredo is salty. Taste before you add more salt.
Pesto Shrimp Linguine
Shrimp cooks faster than almost any protein, and pesto needs no cooking at all. That pairing makes this the quickest dinner in this guide.
Dry the shrimp with a paper towel before they hit the pan so they sear instead of steam. Two to three minutes per side is enough, and they should curl into a loose C.
The five: Engine: pesto. Protein: shrimp. Base: linguine, body: parmesan, extra: cherry tomatoes.
The nutrition: Count on roughly 35 g protein per serving, from 4 equal servings. The shrimp leads, and the pasta follows.
Overcooked shrimp turns rubbery and tight, so take the pan off the heat as soon as the flesh looks pink and opaque all the way through. The linguine will finish warming them in the toss.
Swap: Cooked chicken works if you'd rather skip shrimp. Add it with the pesto.
A Seasoning Blend Is the Engine
One spice blend replaces five or six separate jars, and it counts as a single ingredient. These 8 dinners lean on Cajun, fajita, taco, curry, Italian, and everything bagel blends, plus smoked paprika and chili powder.
For more pan meals that cook together, see our sheet pan dinners.
Cajun Sausage and Peppers Rice
The nutrition: One serving comes to about 19 g protein, with 4 in all. The sausage supplies the biggest share, with the rice next.
Cajun seasoning counts as one ingredient even though it holds paprika, garlic, onion, and pepper. That single jar gives the pot a New Orleans flavor with no extra shopping.
The five: Engine: Cajun seasoning. Protein: smoked sausage. Base: rice, body: diced tomatoes, extra: bell peppers.
Brown the sausage first and leave the fat in the pan. The rice then cooks in that seasoned fat, and it picks up the color. That's what flavors the rice.
Smoked sausage is already cooked, so it only needs to get steaming hot, but it does release plenty of salt as it simmers. Read the Cajun label and hold back any extra salt, since many blends are salty.
Skip it if: you can't handle heat. Look for a blend marked mild.
Fajita Chicken Sheet Pan
A fajita seasoning packet or jar is a complete flavor system. Cumin, chili, garlic, and a little acid are all in there, so the sheet pan needs nothing else.
The five: Engine: fajita seasoning. Protein: chicken breast. Base: flour tortillas, body: onion, extra: bell peppers.
Slice the chicken into strips of the same width as the peppers. Everything then roasts in the same twenty minutes, and nothing is overdone. It's the same idea with every blend.
The nutrition: Per serving, it's about 39 g protein (4 servings). Most of it comes from the chicken, and the tortillas adds more.
Pack it: Fill the tortillas on the spot and the filling leaks. Store the tortillas apart from the chicken.
Spread the pieces in a single layer, because crowding traps steam and the peppers go soft instead of charring at the edges. A hot oven and a bit of space make the whole difference here.
Taco Turkey Stuffed Peppers
The five: Engine: taco seasoning. Protein: ground turkey. Base: bell peppers, body: cheddar, extra: salsa.
Taco seasoning turns plain ground turkey into something that tastes like a restaurant filling. Salsa keeps it moist inside the pepper.
The nutrition: About 30 g protein per pepper (1 of 4). Credit goes mainly to the turkey, then the cheddar.
Halve the peppers through the stem so each half holds the filling like a boat. Leave the stems on, since they hold the shape. You'll thank yourself later.
Cover the dish with foil for the first half hour so the peppers steam and soften, and take it off only for the last five minutes to melt the cheese. Check the turkey with a thermometer at the center.
Freezer note: Wrap each half and freeze it for up to 3 months. Thaw overnight before you bake.
Curry Chickpea Spinach Bowls
Curry powder is a blend of turmeric, coriander, cumin, and chili, and it makes one can of chickpeas taste like a full simmered curry. Coconut milk gives it body without any dairy.
Cook the powder in the hot oil for thirty seconds before you add liquid. It blooms, and the raw dusty taste goes away. You won't miss the meat.
The nutrition: Each bowl has about 13 g protein, and the pan makes 4. The chickpeas leads, and the coconut milk follows.
The five: Engine: curry powder. Protein: chickpeas. Base: spinach, body: coconut milk, extra: onion.
This is the lowest protein dinner in the guide, so I'd serve it over rice or with a side of Greek yogurt if you need more. The chickpeas and spinach still make it hearty and filling for a meat-free night.
Skip it if: you dislike coconut. Use a can of crushed tomatoes instead, and the dish turns tangy.
Italian Sausage White Bean Skillet
The five: Engine: Italian seasoning. Protein: Italian sausage. Base: white beans, body: diced tomatoes, extra: kale.
Italian seasoning is the rare blend that matches sausage, tomato, and beans all at once. It saves you from opening three separate jars.
Crumble the raw sausage into small pieces as it cooks, because small crumbs brown better and spread through the pot. Cook it until no pink remains. There's no need to drain it.
The nutrition: Count on roughly 27 g protein per serving, from 4 equal servings. The sausage supplies the biggest share, with the white beans next.
The beans soak up the sausage fat and break down a little as they simmer, which thickens the pot without any flour or cornstarch. Add the kale last so it stays green and keeps a slight chew.
Swap: Spinach replaces kale, and it wilts in about a minute. Fold it in at the end.
Everything Salmon Sheet Pan
Everything bagel seasoning brings sesame, poppy seed, garlic, onion, and salt in a single shake. It gives the salmon a crust that you'd usually need a spice drawer to build.
Put the potatoes in first, because they need fifteen minutes alone in the hot oven, and the fish only needs twelve. They need fifteen minutes alone, and the fish only needs twelve. It's all in the timing.
The five: Engine: everything seasoning. Protein: salmon. Base: baby potatoes, body: lemon, extra: green beans.
The nutrition: One fillet comes to about 40 g protein, with 4 in all. Most of it comes from the salmon, and the potatoes adds more.
Salmon is done when it flakes easily with a fork and the thickest part reads 145°F. Leave the skin on during roasting, since it protects the flesh from drying out and peels away easily afterward.
Honest note: the seasoning is salty, so I'd skip the added salt on the salmon itself.
Taco Beef Potato Skillet
The nutrition: Per serving, it's about 34 g protein (4 servings). Credit goes mainly to the beef, then the cheddar.
Potatoes here do the job of the shell and the rice. They soak up taco seasoning and make the skillet feel like a loaded plate.
The five: Engine: taco seasoning. Protein: ground beef. Base: potatoes, body: cheddar, extra: corn.
Dice the potatoes small, about half an inch, so they cook through in twelve minutes. Large cubes stay hard in the middle. It's a small step that pays off.
Cook the potatoes with the lid on first, since the trapped steam softens them, and then brown the beef in the open space beside them. The beef browns better when the pan isn't crowded.
Reheat: Add a spoonful of water and microwave it covered. The steam brings the potatoes back.
Smoked Paprika Chicken and Chickpeas
Smoked paprika tastes like a wood fire, and a spoonful of it gives a plain pan of chicken a grilled flavor. It's the one ingredient that makes this dinner feel complete.
The five: Engine: smoked paprika. Protein: chicken thighs. Base: chickpeas, body: red onion, extra: cherry tomatoes.
Roast the chickpeas under the chicken. The juices drip down, and the chickpeas crisp at the edges while they soak up the fat.
The nutrition: About 38 g protein per thigh (1 of 4). The chicken leads, and the chickpeas follows.
Buy: Smoked paprika labeled pimenton or smoked. Plain paprika won't give the same taste.
Bone-in thighs take longer than boneless ones but stay juicier, and the skin turns crisp when the pan is hot and uncrowded. The thermometer should read 165°F in the thickest part, away from the bone.
Cheese or Cured Meat Is the Engine
Cheese and cured meats are salty and rich already, so they season a dish while they add protein. These 8 dinners use feta, ricotta, Swiss, parmesan, bacon, ham, and pepperoni as the flavor, and each one tastes finished with salt left to the cheese.
For more pasta and bake ideas, see our meal prep dinners.
Feta Chicken Meatballs With Orzo
The five: Engine: feta. Protein: ground chicken. Base: orzo, body: egg, extra: spinach.
Feta is salty and tangy enough to season a whole pound of ground chicken. It replaces the salt, the herbs, and the cheese you'd normally add separately.
The nutrition: Each serving has about 33 g protein, and the pan makes 4. The ground chicken supplies the biggest share, with the pasta next.
Ground chicken is soft and sticky, so wet your hands before you roll. The mixture then slides off your hands instead of clinging, and the meatballs come out round, smooth, and even in size.
Chop the spinach finely, because large leaves tear the meatballs apart and leave cracks on the surface. One egg binds everything, and you don't need bread crumbs for it.
Swap: Ground turkey works at the same weight. It cooks to the same 165°F.
Ricotta Baked Ziti
Ricotta turns a plain jar of marinara into a creamy, cheesy bake. It's the richest ingredient in the dish, and it keeps the ziti from drying out in the oven.
Pull the ziti from the water two minutes early. It finishes in the oven, and pasta that starts soft ends up mushy. That's an easy mistake to make.
The nutrition: Count on roughly 26 g protein per serving, from 6 equal servings. Most of it comes from the mozzarella, and the ricotta adds more.
The five: Engine: ricotta. Protein: ziti. Base: marinara, body: mozzarella, extra: spinach.
Dollop the ricotta over the top instead of stirring it in, so you get creamy pockets between the sauced pasta. Cover with foil for the first half to trap steam and protect the cheese from browning too early.
Freezer note: Assemble the dish, wrap it well, and freeze it before baking. Bake it from frozen at 375°F for about 20 minutes longer.
Ham and Cheddar Broccoli Potatoes
The five: Engine: cheddar. Protein: ham. Base: russet potatoes, body: Greek yogurt, extra: broccoli.
A baked potato is the original five ingredient dinner. Ham and cheddar add the protein, and Greek yogurt takes the place of sour cream and adds more.
Prick each potato in several places so steam can escape. A sealed potato can burst in the oven. Don't skip it.
The nutrition: One potato comes to about 26 g protein, with 4 in all. Credit goes mainly to the cheddar, then the ham.
Mix the filling before it goes into the potatoes, so the cheese and ham are spread evenly and every forkful tastes the same. The ham is already cooked, and baking only needs to heat the filling through.
Honest note: russet potatoes bake fluffier than red ones. I wouldn't use waxy types.
Caprese Chicken Skillet
Fresh mozzarella, tomato, and basil are a classic trio, and here they top a seared chicken cutlet. Balsamic vinegar is the only seasoning you need.
Use thin cutlets, or slice thick breasts in half through the side. Thin pieces cook evenly in five to six minutes per side. It's a quick fix.
The five: Engine: fresh mozzarella. Protein: chicken breast. Base: cherry tomatoes, body: balsamic vinegar, extra: basil.
The nutrition: Per serving, it's about 42 g protein (4 servings). The chicken leads, and the mozzarella follows.
Add the balsamic once the tomatoes are in the pan, because the vinegar bubbles down into a glaze in about two minutes. Tear the basil at the end, since it turns dark when it cooks.
Buy: Fresh mozzarella in water, or the low moisture kind if you want less liquid in the pan.
Parmesan Chicken and Green Beans
The nutrition: About 40 g protein per serving (1 of 4). The chicken supplies the biggest share, with the parmesan next.
Mayonnaise sounds odd as a coating, but it holds the crust on and keeps the chicken moist. Parmesan and panko turn it crisp in the oven.
The five: Engine: parmesan. Protein: chicken breast. Base: green beans, body: mayonnaise, extra: panko.
Brush the mayonnaise on thin, like paint. A thick layer makes the crust slide off in the pan, and the chicken ends up with bare patches that dry out in the oven.
Everything cooks on one tray, so the green beans catch the drippings and roast alongside the chicken. I'd use a thermometer here, since a golden crust can hide a pink center in the thicker pieces.
Swap: Plain bread crumbs replace panko, but the crust won't be as crisp.
Bacon Cheddar Hash Brown Egg Bake
Frozen hash browns replace the crust and the potatoes at once. Bacon and cheddar give the eggs a savory backbone.
The five: Engine: cheddar. Protein: eggs. Base: hash browns, body: bacon, extra: scallions.
Press the hash browns flat and brush the dish with oil. They crisp on the bottom and hold the bake together when you cut it, so the slices lift out of the dish in clean squares. That's what keeps it neat.
The nutrition: Each serving has about 23 g protein, and the pan makes 6. Most of it comes from the eggs, and the cheddar adds more.
Prep day: Cook the bacon the day before and keep it in the refrigerator. It saves ten minutes.
An egg bake is done when the center reads 160°F and the eggs look set with no wet shine. Let it rest for five minutes before you slice, since the pieces will be cleaner.
Pepperoni Pasta Bake
The five: Engine: mozzarella. Protein: rotini. Base: marinara, body: pepperoni, extra: bell pepper.
Pepperoni gives a pizza flavor with no dough and no fuss. It's cured, so it brings salt, fat, and spice in one ingredient.
The nutrition: Count on roughly 22 g protein per serving, from 6 equal servings. Credit goes mainly to the mozzarella, then the pasta.
Stir the diced pepper into the pasta so it softens in the sauce. Pepper on top just chars at the edges, while pepper stirred into the sauce turns soft and sweet and flavors the whole pan.
Layer the pepperoni across the top, and it crisps and releases a little oil into the cheese. Pull the bake out as soon as the edges bubble and the center is hot.
Skip it if: you'd rather skip pork. Turkey pepperoni works at the same weight.
Chicken Cordon Bleu Bake
A classic cordon bleu is stuffed, breaded, and fried. This version lays the ham and Swiss on top of a cutlet and bakes it, so it takes a fraction of the work.
Dijon mustard is the secret. It adds a sharp tang that balances the salty ham and the nutty Swiss. It's easy to overlook.
The nutrition: One serving comes to about 40 g protein, with 4 in all. The chicken leads, and the Swiss cheese follows.
The five: Engine: Swiss cheese. Protein: chicken breast. Base: green beans, body: ham, extra: Dijon mustard.
Thin cutlets are important because they cook through in the time the cheese needs to melt, and thick ones dry out before the middle reaches 165°F. Pound them gently if your cutlets are uneven.
Swap: Turkey deli slices replace the ham. Cheddar replaces the Swiss.
A Can or Carton Is the Engine
Broth, coconut milk, diced tomatoes, and beans in a can all arrive seasoned and ready to simmer. These 8 dinners build a pot or a skillet around one can or carton, and most of them freeze well.
For more pots that cook while you're busy, see our slow cooker dinners.
Tomato Chicken Chickpea Stew
The five: Engine: diced tomatoes. Protein: chicken thighs. Base: chickpeas, body: onion, extra: spinach.
Canned diced tomatoes give this stew its sauce, its acidity, and its body. The chickpeas add heft, and the thighs stay tender as it simmers.
Brown the chicken pieces before the tomatoes go in. The browned bits on the pan bottom dissolve into the sauce and add a roasted taste. Here's the payoff.
The nutrition: Per bowl, it's about 35 g protein (4 servings). The chicken supplies the biggest share, with the chickpeas next.
Thighs hold up to simmering better than breasts, which tighten and dry out if they cook too long in liquid. Stir the spinach in at the end so it wilts without turning dark and dull.
Reheat: Warm it on the stove with a splash of water, since the stew thickens in the refrigerator.
Coconut Curry Shrimp and Rice
Red curry paste is concentrated, so a few spoonfuls flavor a whole can of coconut milk. It brings chili, lemongrass, garlic, and galangal in one jar.
Fry the paste in oil for a minute before the coconut milk goes in. The heat wakes up the spices and removes the raw edge, and the oil carries the color and flavor of the paste through the whole pot.
The five: Engine: red curry paste. Protein: shrimp. Base: jasmine rice, body: coconut milk, extra: bell peppers.
The nutrition: About 29 g protein per serving (1 of 4). Most of it comes from the shrimp, and the rice adds more.
Shrimp go in last and need only three minutes, so have the rice ready before they hit the pan. Don't let the curry boil hard after the shrimp are in, because high heat makes them rubbery.
Buy: Check the label for shrimp paste if you avoid shellfish. Some curry pastes contain it.
Chicken Egg Noodle Soup
The nutrition: Each bowl has about 32 g protein, and the pan makes 4. Credit goes mainly to the chicken, then the noodles.
Chicken broth is the base of this soup, and the chicken cooks in it, so the broth gets richer as it simmers. It's the easiest way I know to a pot that tastes like it simmered all day.
The five: Engine: chicken broth. Protein: chicken breast. Base: egg noodles, body: carrots, extra: celery.
Poach the chicken whole and shred it afterward. That keeps the meat tender and moist.
Add the noodles last, and serve soon after they're done, because egg noodles keep softening in hot broth. Taste the broth before you add any salt, since boxed broth is often salty already.
Pack it: Store the noodles apart from the broth if you plan leftovers. They stay firmer.
White Chicken Chili
Cream cheese is what makes this chili thick and creamy without flour or heavy cream. It melts into the broth and carries the heat of the green chiles.
The five: Engine: chicken broth. Protein: chicken breast. Base: white beans, body: cream cheese, extra: green chiles.
Shred the chicken after poaching, and mash a few beans against the pot. The mashed beans thicken the broth even more. That's a good thing.
The nutrition: Count on roughly 36 g protein per bowl, from 4 equal servings. The chicken leads, and the white beans follows.
Swap: Greek yogurt can replace cream cheese, but add it off the heat or it can curdle.
Add the cream cheese in small pieces and stir until it disappears, because large lumps take longer to melt and can leave white streaks. Mild green chiles give flavor without much heat, while hot ones will make it spicy.
Tomato Lentil Spinach Soup
The five: Engine: diced tomatoes. Protein: lentils. Base: vegetable broth, body: onion, extra: spinach.
Lentils cook in about twenty five minutes with no soaking, which makes them the easiest dried protein in the grocery store. Tomatoes and broth give them flavor.
The nutrition: One bowl comes to about 14 g protein, with 4 in all. The lentils supplies the biggest share, with the spinach next.
Rinse the lentils in a strainer first. Dry lentils can carry dust or a small stone, and a quick rinse removes both.
Taste the soup before you add any salt, because boxed broth is often salty already, and I'd season at the end. A squeeze of lemon or a splash of vinegar brightens the whole pot when it's done.
Freezer note: Freeze it in single servings for up to 3 months. The soup thickens, so thin it with water.
Beef and Kidney Bean Chili
Chili powder is a blend of ground chiles, cumin, garlic, and oregano, so one jar gives the pot its whole personality. Tomatoes and kidney beans do the rest.
Cook the beef until it browns and no pink remains. USDA guidance says ground beef must reach 160°F. It's an old chili trick.
The nutrition: Per bowl, it's about 33 g protein (4 servings). Most of it comes from the beef, and the kidney beans adds more.
The five: Engine: chili powder. Protein: ground beef. Base: kidney beans, body: diced tomatoes, extra: onion.
Toast the chili powder in the hot pan with the meat for half a minute before you add liquid, since this deepens the flavor and takes away any raw taste. The chili thickens as it simmers uncovered.
Reheat: Chili tastes better the next day. Warm it slowly over low heat.
Taco Chicken Soup
The five: Engine: salsa. Protein: chicken breast. Base: black beans, body: corn, extra: chicken broth.
Salsa is the seasoning, the vegetables, and part of the liquid in this soup. A single jar adds tomato, onion, pepper, and spice at once.
Poach the chicken in broth, and then shred it with two forks. It takes about fifteen minutes. Don't stir hard.
The nutrition: About 33 g protein per bowl (1 of 4). Credit goes mainly to the chicken, then the black beans.
Pick a salsa that's chunky rather than thin, because the pieces of tomato and onion stay in the soup and give it texture. If your salsa is mild, a little more heat at the table is an easy fix.
Skip it if: you don't like corn. Use another can of beans instead.
Meatball Spinach Pasta Soup
This soup tastes like an Italian wedding soup with a fraction of the work. The meatballs already carry the seasoning, so the broth stays simple.
Simmer the meatballs in the broth for ten minutes before the pasta goes in. That way the center gets hot and the flavor moves into the soup. It's a gentle simmer, not a boil.
The five: Engine: chicken broth. Protein: frozen meatballs. Base: soup pasta, body: spinach, extra: carrots.
The nutrition: Each bowl has about 21 g protein, and the pan makes 4. The meatballs leads, and the pasta follows.
Choose a small pasta that cooks quickly, since big shapes can swell and soak up too much of the broth by the time you serve it. Add the spinach at the very end, because it only needs a minute.
Pack it: Keep the pasta apart from the broth for leftovers, and combine them when you reheat.
Build Your Own Five Ingredient Dinner
The formula works without a recipe once you know the pattern. Pick one item for each slot and cook the protein first.
- Choose a protein you can cook to a safe temperature, and cut it small.
- Choose a base that cooks in the same pan or the same water.
- Choose one strong engine, and don't add a second one.
- Add a body ingredient, such as cheese or canned tomatoes, to thicken the sauce.
- Finish with an extra that cooks in the last few minutes.
Two engines usually fight each other, so a pesto and a taco blend in one pan won't taste right. One clear flavor reads as a plan.
Safety Rules for Short Ingredient Lists
The USDA's safe temperature chart lists 165°F for poultry, including ground poultry, and for leftovers, 160°F for ground beef, sausage, and egg dishes, and 145°F for fish. Shrimp should turn pink and opaque. Cooked leftovers keep 3 to 4 days in the refrigerator, per FoodSafety.gov.
- Use a thermometer, because browning doesn't prove that meat is done.
- Don't rinse raw poultry. The USDA advises against it because the water spreads bacteria.
- Thaw frozen meat in the refrigerator, not on the counter.
- Refrigerate leftovers within 2 hours, or within 1 hour above 90°F, in shallow containers.
- Reheat every portion to 165°F, and freeze batches in single portions.
Time and Protein at a Glance
Use this list to plan the week. Times include prep and cooking, and protein's per serving.
- Marinara Chicken Penne: 35 min, about 43 g protein per serving
- Pesto Chicken Orzo: 30 min, about 38 g protein per serving
- Salsa Chicken Rice Skillet: 45 min, about 38 g protein per serving
- Enchilada Chicken Bake: 35 min, about 41 g protein per serving
- BBQ Chicken Sweet Potatoes: 1 hr, about 41 g protein per potato
- Meatball Sub Bake: 30 min, about 35 g protein per sub
- Alfredo Chicken Broccoli Penne: 35 min, about 40 g protein per serving
- Pesto Shrimp Linguine: 25 min, about 35 g protein per serving
- Cajun Sausage and Peppers Rice: 45 min, about 19 g protein per serving
- Fajita Chicken Sheet Pan: 37 min, about 39 g protein per serving
- Taco Turkey Stuffed Peppers: 55 min, about 30 g protein per pepper
- Curry Chickpea Spinach Bowls: 30 min, about 13 g protein per bowl
- Italian Sausage White Bean Skillet: 35 min, about 27 g protein per serving
- Everything Salmon Sheet Pan: 40 min, about 40 g protein per fillet
- Taco Beef Potato Skillet: 40 min, about 34 g protein per serving
- Smoked Paprika Chicken and Chickpeas: 50 min, about 38 g protein per thigh
- Feta Chicken Meatballs With Orzo: 50 min, about 33 g protein per serving
- Ricotta Baked Ziti: 55 min, about 26 g protein per serving
- Ham and Cheddar Broccoli Potatoes: 1 hr 5 min, about 26 g protein per potato
- Caprese Chicken Skillet: 30 min, about 42 g protein per serving
- Parmesan Chicken and Green Beans: 35 min, about 40 g protein per serving
- Bacon Cheddar Hash Brown Egg Bake: 1 hr, about 23 g protein per serving
- Pepperoni Pasta Bake: 45 min, about 22 g protein per serving
- Chicken Cordon Bleu Bake: 35 min, about 40 g protein per serving
- Tomato Chicken Chickpea Stew: 40 min, about 35 g protein per bowl
- Coconut Curry Shrimp and Rice: 35 min, about 29 g protein per serving
- Chicken Egg Noodle Soup: 45 min, about 32 g protein per bowl
- White Chicken Chili: 40 min, about 36 g protein per bowl
- Tomato Lentil Spinach Soup: 45 min, about 14 g protein per bowl
- Beef and Kidney Bean Chili: 45 min, about 33 g protein per bowl
- Taco Chicken Soup: 40 min, about 33 g protein per bowl
- Meatball Spinach Pasta Soup: 35 min, about 21 g protein per bowl
How I Counted Protein
I multiplied typical USDA FoodData Central values by the weights on each card, then divided by the servings. Raw meat and fish are counted raw, canned beans are counted drained, and the numbers are estimates.
Some inputs rest on assumptions: jarred Alfredo at 2.1 g per 100 g, pesto at 5, ground chicken at 17.4, dry lentils at 24.6, and cooked meatballs at 14. Brands of sauce, sausage, and meatballs vary, so check your labels.
Where These Cards Differ From Typical Versions
These cards are my own builds, weighed so the protein can be counted. A test cook is wise before you serve them to guests. Check your first batch early.
Two common habits don't meet the USDA minimums. Rare or pink poultry is never safe, and runny eggs in a bake aren't either, so the cards cook chicken to 165°F and egg dishes to 160°F. That matters most for children, older adults, and pregnant guests.
A few dishes resemble cards in our earlier lists, including the meatball sub bake and the sheet pan chicken, which also appear in our meatball dinners. Don't cook both in one week.
Questions About Five Ingredient Dinners
Which dinner has the most protein?
Marinara Chicken Penne leads at about 43 grams per serving, followed by Caprese Chicken Skillet at about 42 grams and BBQ Chicken Sweet Potatoes at about 41. The lowest's the Curry Chickpea Spinach Bowls at about 13 grams.
Do salt, oil, and water count as ingredients?
Not in this guide. Salt, pepper, cooking oil, and water are listed on each card, but they don't count toward the five.
Can I freeze these dinners?
Chili, soups, bakes, stews, and the skillet rice dinners freeze well for 2 to 3 months. Cards that say refrigerate only are best eaten within 3 to 4 days. See our family dinners for more batch meals.
How long do leftovers keep?
Cooked leftovers keep 3 to 4 days in the refrigerator, per FoodSafety.gov. Reheat them to 165°F.
Are these protein numbers exact?
No. They're estimates based on typical USDA values, and raw meat weights run slightly high.
1. Marinara Chicken Penne
Approx. 43g ProteinIngredients: 1 lb (454 g) boneless chicken breast; 1 jar (24 oz) marinara sauce (680 g); 8 oz (227 g) penne pasta; 1 cup (113 g) shredded mozzarella cheese; 5 oz (140 g) baby spinach; Water for boiling the pasta; 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Cut the chicken into 1 inch pieces and cook in the olive oil over medium-high heat for 7 to 8 minutes, until browned and a thermometer reads 165°F. Boil the penne in water until just tender and drain.
Step 2: Stir the marinara sauce, spinach, salt, and pepper into the chicken and simmer 5 minutes, until the spinach wilts.
Step 3: Fold in the penne, top with the mozzarella, cover, and cook 2 minutes, until melted. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
2. Pesto Chicken Orzo
Approx. 38g ProteinIngredients: 1 lb (454 g) boneless chicken breast; 1/2 cup (120 g) basil pesto; 8 oz (227 g) orzo pasta; 2 cups (300 g) cherry tomatoes, halved; 1/4 cup (30 g) grated parmesan cheese; Water for boiling the orzo; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Cut the chicken into 1 inch pieces and cook in the olive oil with the salt over medium-high heat for 7 to 8 minutes, until browned and a thermometer reads 165°F.
Step 2: Boil the orzo in water for 8 minutes, until just tender, and drain.
Step 3: Toss the orzo with the chicken, pesto, and tomatoes and warm over low heat for 2 minutes. Top with the parmesan. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
3. Salsa Chicken Rice Skillet
Approx. 38g ProteinIngredients: 1 lb (454 g) boneless chicken thighs; 2 cups (480 g) salsa; 1 can (15 oz) black beans, drained (255 g); 1 cup (185 g) long grain white rice; 1 cup (113 g) shredded cheddar cheese; 1 1/4 cups water; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Cut the chicken into 1 inch pieces and brown in the olive oil in a deep skillet over medium-high heat for 6 minutes.
Step 2: Stir in the rice, salsa, black beans, water, and salt. Cover and simmer over low heat 20 minutes, until the rice is tender and a thermometer in the chicken reads 165°F.
Step 3: Top with the cheddar, cover, and let it melt for 2 minutes. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
4. Enchilada Chicken Bake
Approx. 41g ProteinIngredients: 3 cups (340 g) shredded cooked chicken; 1 can (10 oz) red enchilada sauce (284 g); 8 corn tortillas, 6 inch (200 g); 1 can (15 oz) black beans, drained (255 g); 1 1/2 cups (170 g) shredded cheddar cheese.
Step 1: Heat the oven to 375°F. Mix the chicken, black beans, and 1/2 cup of the enchilada sauce.
Step 2: Spread 1/4 cup of the enchilada sauce in a 9 by 13 inch baking dish. Fill each tortilla with the chicken mixture, roll, and set seam side down in the dish.
Step 3: Pour on the remaining enchilada sauce, top with the cheddar, and bake 20 minutes, until bubbling and a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
5. BBQ Chicken Sweet Potatoes
Approx. 41g ProteinIngredients: 4 medium sweet potatoes (800 g); 1 1/4 lb (567 g) boneless chicken breast; 1 cup (280 g) barbecue sauce; 3/4 cup (85 g) shredded cheddar cheese; 3 scallions, sliced (40 g); 1/4 cup water.
Step 1: Heat the oven to 425°F. Prick the sweet potatoes with a fork and bake 45 to 50 minutes, until tender.
Step 2: Meanwhile, simmer the chicken in the barbecue sauce and water in a covered skillet over medium-low heat for 20 minutes, until a thermometer reads 165°F, then shred with two forks.
Step 3: Split the sweet potatoes, pile on the chicken, and top with the cheddar and scallions. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
6. Meatball Sub Bake
Approx. 35g ProteinIngredients: 1 lb (454 g) frozen cooked meatballs; 1 1/2 cups (370 g) marinara sauce; 4 hoagie rolls (340 g); 1 1/2 cups (170 g) shredded mozzarella cheese; 1 large bell pepper, sliced (150 g).
Step 1: Heat the oven to 400°F. Simmer the meatballs, marinara sauce, and bell pepper in a covered skillet for 10 minutes, until a thermometer reads 165°F.
Step 2: Split the rolls and fill with the meatballs, sauce, and pepper. Top with the mozzarella.
Step 3: Set the subs on a baking sheet and bake 5 to 6 minutes, until the cheese melts. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
7. Alfredo Chicken Broccoli Penne
Approx. 40g ProteinIngredients: 1 lb (454 g) boneless chicken breast; 1 jar (15 oz) Alfredo sauce (425 g); 8 oz (227 g) penne pasta; 3 cups (300 g) broccoli florets; 1/4 cup (30 g) grated parmesan cheese; Water for boiling the pasta; 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Cut the chicken into 1 inch pieces and cook in the olive oil with the salt and pepper over medium-high heat for 7 to 8 minutes, until a thermometer reads 165°F.
Step 2: Boil the penne in water, adding the broccoli for the last 3 minutes, and drain.
Step 3: Stir the Alfredo sauce into the chicken, add the penne and broccoli, and warm 2 minutes. Top with the parmesan. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
8. Pesto Shrimp Linguine
Approx. 35g ProteinIngredients: 1 lb (454 g) peeled shrimp; 1/2 cup (120 g) basil pesto; 8 oz (227 g) linguine pasta; 2 cups (300 g) cherry tomatoes, halved; 1/4 cup (30 g) grated parmesan cheese; Water for boiling the linguine; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Boil the linguine in water until just tender, and drain.
Step 2: Cook the shrimp in the olive oil with the salt over medium-high heat for 2 to 3 minutes per side, until pink and opaque.
Step 3: Toss the linguine with the shrimp, pesto, and tomatoes and warm 1 minute. Top with the parmesan. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
9. Cajun Sausage and Peppers Rice
Approx. 19g ProteinIngredients: 14 oz (397 g) smoked sausage, sliced; 3 bell peppers, sliced (450 g); 1 can (14.5 oz) diced tomatoes (411 g); 1 cup (185 g) long grain white rice; 2 tbsp Cajun seasoning; 1 cup water; 1 tbsp olive oil.
Step 1: Brown the sausage in the olive oil in a deep skillet over medium heat for 5 minutes. Add the bell peppers and cook 3 minutes.
Step 2: Stir in the rice, Cajun seasoning, diced tomatoes, and water. Cover and simmer over low heat 20 minutes, until the rice is tender.
Step 3: Fluff and check that the sausage is steaming hot, at 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
10. Fajita Chicken Sheet Pan
Approx. 39g ProteinIngredients: 1 1/4 lb (567 g) boneless chicken breast; 3 bell peppers, sliced (450 g); 1 large yellow onion, sliced (150 g); 2 tbsp fajita seasoning; 8 flour tortillas, 6 inch (240 g); 2 tbsp olive oil; 1/2 tsp salt.
Step 1: Heat the oven to 425°F. Slice the chicken into strips and toss with the bell peppers, onion, fajita seasoning, olive oil, and salt on a rimmed baking sheet.
Step 2: Roast 20 to 22 minutes, stirring once, until the chicken is browned and a thermometer reads 165°F.
Step 3: Warm the tortillas and fill with the chicken and vegetables. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
11. Taco Turkey Stuffed Peppers
Approx. 30g ProteinIngredients: 1 lb (454 g) ground turkey; 4 large bell peppers, halved and seeded (700 g); 1 1/2 cups (360 g) salsa; 1 cup (113 g) shredded cheddar cheese; 2 tbsp taco seasoning; 1 tbsp olive oil; Aluminum foil.
Step 1: Heat the oven to 375°F. Brown the turkey in the olive oil with the taco seasoning for 6 minutes, until no pink remains.
Step 2: Stir the salsa into the turkey. Fill the bell pepper halves and set them in a 9 by 13 inch baking dish.
Step 3: Cover with foil and bake 30 minutes, until a thermometer in the filling reads 165°F. Top with the cheddar and bake 5 minutes, uncovered. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
12. Curry Chickpea Spinach Bowls
Approx. 13g ProteinIngredients: 2 cans (15 oz each) chickpeas, drained (510 g); 1 can (13.5 oz) coconut milk (400 g); 5 oz (140 g) baby spinach; 1 yellow onion, diced (150 g); 2 tbsp curry powder; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Cook the onion in the olive oil for 5 minutes, then stir in the curry powder for 30 seconds.
Step 2: Add the chickpeas, coconut milk, and salt and simmer 12 minutes, until thick.
Step 3: Stir in the spinach for 2 minutes, until wilted. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
13. Italian Sausage White Bean Skillet
Approx. 27g ProteinIngredients: 1 lb (454 g) Italian sausage, casings removed; 2 cans (15 oz each) white beans, drained (510 g); 5 oz (140 g) chopped kale; 1 can (14.5 oz) diced tomatoes (411 g); 1 tbsp Italian seasoning.
Step 1: Crumble the sausage into a deep skillet and cook over medium heat for 8 minutes, until no pink remains and a thermometer reads 160°F.
Step 2: Add the diced tomatoes, white beans, and Italian seasoning and simmer 10 minutes.
Step 3: Stir in the kale for 4 minutes, until tender. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
14. Everything Salmon Sheet Pan
Approx. 40g ProteinIngredients: 4 salmon fillets, 6 oz each (680 g); 1 1/2 lb (680 g) baby potatoes, halved; 12 oz (340 g) green beans, trimmed; 2 tbsp everything bagel seasoning; 1 lemon, cut into wedges; 2 tbsp olive oil; 1/2 tsp salt.
Step 1: Heat the oven to 425°F. Toss the potatoes with 1 tbsp of the olive oil and the salt on a rimmed baking sheet and roast 15 minutes.
Step 2: Add the green beans, tossed with the remaining olive oil. Set the salmon on the pan and sprinkle with the everything bagel seasoning.
Step 3: Roast 12 minutes, until the salmon flakes and a thermometer reads 145°F. Serve with the lemon. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
15. Taco Beef Potato Skillet
Approx. 34g ProteinIngredients: 1 lb (454 g) 90 percent lean ground beef; 1 1/2 lb (680 g) potatoes, diced 1/2 inch; 1 cup (150 g) frozen corn; 1 cup (113 g) shredded cheddar cheese; 2 tbsp taco seasoning; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Cook the potatoes in the olive oil with the salt in a covered skillet over medium heat for 12 minutes, stirring often, until tender.
Step 2: Push the potatoes aside and brown the beef with the taco seasoning for 6 minutes, until no pink remains and a thermometer reads 160°F.
Step 3: Stir in the corn, top with the cheddar, cover, and heat 2 minutes. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
16. Smoked Paprika Chicken and Chickpeas
Approx. 38g ProteinIngredients: 4 bone-in chicken thighs (680 g); 2 cans (15 oz each) chickpeas, drained (510 g); 2 cups (300 g) cherry tomatoes; 1 red onion, cut in wedges (150 g); 1 tbsp smoked paprika; 2 tbsp olive oil; 1/2 tsp salt.
Step 1: Heat the oven to 425°F. Toss the chickpeas, tomatoes, and red onion with 1 tbsp of the olive oil and the salt in a baking pan.
Step 2: Rub the chicken thighs with the remaining olive oil and the smoked paprika and set them on top, skin side up.
Step 3: Roast 40 minutes, until the skin is crisp and a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
17. Feta Chicken Meatballs With Orzo
Approx. 33g ProteinIngredients: 1 lb (454 g) ground chicken; 3/4 cup (85 g) crumbled feta cheese; 5 oz (140 g) baby spinach, chopped; 1 large egg (50 g); 8 oz (227 g) orzo pasta; Water for boiling the orzo; 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 400°F. Mix the chicken, feta, spinach, egg, salt, and pepper and roll into 20 meatballs.
Step 2: Set the meatballs on a baking sheet brushed with the olive oil and bake 18 to 20 minutes, until a thermometer reads 165°F.
Step 3: Meanwhile, boil the orzo in water for 8 minutes, drain, and serve with the meatballs. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
18. Ricotta Baked Ziti
Approx. 26g ProteinIngredients: 12 oz (340 g) ziti pasta; 1 jar (24 oz) marinara sauce (680 g); 15 oz (425 g) whole milk ricotta cheese; 2 cups (227 g) shredded mozzarella cheese; 5 oz (140 g) baby spinach; Water for boiling the ziti; Aluminum foil.
Step 1: Heat the oven to 375°F. Boil the ziti in water 2 minutes short of the package time, then drain.
Step 2: Stir the ziti, marinara sauce, and spinach together in a 9 by 13 inch baking dish and dot with spoonfuls of the ricotta.
Step 3: Top with the mozzarella, cover with foil, and bake 25 minutes. Uncover and bake 10 minutes, until bubbling and a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
19. Ham and Cheddar Broccoli Potatoes
Approx. 26g ProteinIngredients: 4 medium russet potatoes (800 g); 3 cups (300 g) broccoli florets; 1 1/2 cups (170 g) shredded cheddar cheese; 6 oz (170 g) diced cooked ham; 1/2 cup (120 g) plain Greek yogurt; 2 tbsp water.
Step 1: Heat the oven to 425°F. Prick the potatoes and bake 50 minutes, until tender.
Step 2: Microwave the broccoli with the water, covered, for 3 minutes, then chop it and mix with the ham, Greek yogurt, and 1 cup of the cheddar.
Step 3: Split the potatoes, pile on the filling, top with the remaining cheddar, and bake 5 minutes, until a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
20. Caprese Chicken Skillet
Approx. 42g ProteinIngredients: 1 1/4 lb (567 g) thin chicken breast cutlets; 6 oz (170 g) fresh mozzarella, sliced; 2 cups (300 g) cherry tomatoes, halved; 1/2 cup (20 g) fresh basil leaves; 2 tbsp balsamic vinegar; 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Season the chicken with the salt and pepper and cook in the olive oil over medium-high heat for 5 to 6 minutes per side, until a thermometer reads 165°F.
Step 2: Add the tomatoes and balsamic vinegar and cook 2 minutes, until the tomatoes soften.
Step 3: Top the chicken with the mozzarella, cover for 2 minutes, and finish with the basil. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
21. Parmesan Chicken and Green Beans
Approx. 40g ProteinIngredients: 1 1/4 lb (567 g) boneless chicken breast, in 4 pieces; 1/4 cup (60 g) mayonnaise; 3/4 cup (60 g) grated parmesan cheese; 1/2 cup (40 g) panko; 12 oz (340 g) green beans, trimmed; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Heat the oven to 425°F. Toss the green beans with the olive oil and the salt on a rimmed baking sheet.
Step 2: Brush the chicken with the mayonnaise, then press on the parmesan mixed with the panko. Set the chicken on the pan.
Step 3: Roast 22 to 25 minutes, until the crust is golden and a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
22. Bacon Cheddar Hash Brown Egg Bake
Approx. 23g ProteinIngredients: 10 large eggs (50 g each, 500 g); 8 oz (227 g) bacon, chopped; 1 1/2 cups (170 g) shredded cheddar cheese; 12 oz (340 g) frozen shredded hash browns; 4 scallions, sliced (40 g); 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 375°F. Cook the bacon over medium heat for 8 minutes, until crisp, and drain.
Step 2: Press the hash browns into a 9 by 13 inch baking dish brushed with the olive oil. Scatter the bacon, cheddar, and scallions over the top.
Step 3: Beat the eggs with the salt and pepper, pour them over, and bake 35 minutes, until set and a thermometer in the center reads 160°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
23. Pepperoni Pasta Bake
Approx. 22g ProteinIngredients: 12 oz (340 g) rotini pasta; 1 jar (24 oz) marinara sauce (680 g); 2 cups (227 g) shredded mozzarella cheese; 4 oz (113 g) sliced pepperoni; 1 bell pepper, diced (150 g); Water for boiling the rotini.
Step 1: Heat the oven to 375°F. Boil the rotini in water 2 minutes short of the package time, then drain.
Step 2: Stir the rotini, marinara sauce, and bell pepper together in a 9 by 13 inch baking dish. Top with the mozzarella and pepperoni.
Step 3: Bake 20 to 25 minutes, until bubbling and a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
24. Chicken Cordon Bleu Bake
Approx. 40g ProteinIngredients: 1 lb (454 g) thin chicken breast cutlets; 4 oz (113 g) sliced deli ham; 4 slices (113 g) Swiss cheese; 2 tbsp Dijon mustard; 12 oz (340 g) green beans, trimmed; 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 400°F. Toss the green beans with the olive oil and the salt on a rimmed baking sheet.
Step 2: Season the chicken with the pepper, spread with the Dijon mustard, and top each cutlet with the ham and a slice of the Swiss. Set them on the pan.
Step 3: Bake 22 to 25 minutes, until the cheese melts and a thermometer reads 165°F. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
25. Tomato Chicken Chickpea Stew
Approx. 35g ProteinIngredients: 1 1/4 lb (567 g) boneless chicken thighs; 1 can (15 oz) chickpeas, drained (255 g); 1 can (14.5 oz) diced tomatoes (411 g); 1 yellow onion, diced (150 g); 5 oz (140 g) baby spinach; 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Cut the chicken into 1 inch pieces and brown in the olive oil for 6 minutes. Add the onion and cook 4 minutes.
Step 2: Stir in the diced tomatoes, chickpeas, salt, and pepper and simmer 15 minutes, until a thermometer in the chicken reads 165°F.
Step 3: Stir in the spinach for 2 minutes, until wilted. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
26. Coconut Curry Shrimp and Rice
Approx. 29g ProteinIngredients: 1 lb (454 g) peeled shrimp; 1 can (13.5 oz) coconut milk (400 g); 3 tbsp red curry paste; 2 bell peppers, sliced (300 g); 1 cup (185 g) jasmine rice; 1 1/2 cups water; 1 tbsp olive oil.
Step 1: Simmer the rice in the water, covered, for 15 minutes, until tender.
Step 2: Cook the bell peppers in the olive oil for 4 minutes, stir in the red curry paste for 1 minute, then add the coconut milk and simmer 5 minutes.
Step 3: Add the shrimp and cook 3 minutes, until pink and opaque. Serve over the rice. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
27. Chicken Egg Noodle Soup
Approx. 32g ProteinIngredients: 1 lb (454 g) boneless chicken breast; 6 cups (1.4 L) chicken broth; 6 oz (170 g) egg noodles; 3 carrots, sliced (200 g); 3 celery stalks, sliced (150 g); 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Simmer the chicken in the chicken broth for 15 minutes, until a thermometer reads 165°F, then shred with two forks.
Step 2: Add the carrots, celery, salt, and pepper and simmer 8 minutes.
Step 3: Add the egg noodles for 6 minutes, then return the chicken to the pot. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
28. White Chicken Chili
Approx. 36g ProteinIngredients: 1 lb (454 g) boneless chicken breast; 2 cans (15 oz each) white beans, drained (510 g); 2 cans (4 oz each) diced green chiles (227 g); 4 oz (113 g) cream cheese; 3 cups (710 ml) chicken broth; 1/2 tsp salt.
Step 1: Simmer the chicken in the chicken broth for 15 minutes, until a thermometer reads 165°F, then shred with two forks.
Step 2: Add the white beans, green chiles, and salt and simmer 8 minutes.
Step 3: Stir in the cream cheese for 3 minutes, until melted and smooth. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
29. Tomato Lentil Spinach Soup
Approx. 14g ProteinIngredients: 1 cup (190 g) dry brown lentils; 1 can (14.5 oz) diced tomatoes (411 g); 1 yellow onion, diced (150 g); 5 oz (140 g) baby spinach; 4 cups (950 ml) vegetable broth; 1 tbsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Cook the onion in the olive oil for 5 minutes.
Step 2: Add the lentils, diced tomatoes, vegetable broth, salt, and pepper and simmer 25 minutes, until the lentils are tender.
Step 3: Stir in the spinach for 2 minutes, until wilted. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
30. Beef and Kidney Bean Chili
Approx. 33g ProteinIngredients: 1 lb (454 g) 90 percent lean ground beef; 2 cans (15 oz each) kidney beans, drained (510 g); 1 can (14.5 oz) diced tomatoes (411 g); 1 yellow onion, diced (150 g); 3 tbsp chili powder; 1 tbsp olive oil; 1/2 tsp salt.
Step 1: Cook the onion in the olive oil for 4 minutes. Add the beef and cook 6 minutes, until no pink remains and a thermometer reads 160°F.
Step 2: Stir in the chili powder for 30 seconds, then add the kidney beans, diced tomatoes, and salt.
Step 3: Simmer 20 minutes, until thick. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
31. Taco Chicken Soup
Approx. 33g ProteinIngredients: 1 lb (454 g) boneless chicken breast; 2 cups (480 g) salsa; 1 can (15 oz) black beans, drained (255 g); 1 cup (150 g) frozen corn; 3 cups (710 ml) chicken broth; 1/2 tsp salt.
Step 1: Simmer the chicken in the chicken broth for 15 minutes, until a thermometer reads 165°F, then shred with two forks.
Step 2: Add the salsa, black beans, corn, and salt and simmer 10 minutes.
Step 3: Return the chicken to the pot and heat 2 minutes. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, or freeze portions up to 2 to 3 months, and reheat to 165°F.
32. Meatball Spinach Pasta Soup
Approx. 21g ProteinIngredients: 1 lb (454 g) frozen cooked meatballs; 6 cups (1.4 L) chicken broth; 5 oz (140 g) baby spinach; 4 oz (113 g) small soup pasta; 3 carrots, sliced (200 g); 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Bring the chicken broth, meatballs, and carrots to a simmer and cook 10 minutes, until a thermometer in the meatballs reads 165°F.
Step 2: Add the pasta, salt, and pepper and cook 8 minutes, until tender.
Step 3: Stir in the spinach for 1 minute, until wilted. Cool within 2 hours, or within 1 hour above 90°F, and pack in shallow containers. Refrigerate up to 3 to 4 days, and reheat to 165°F in the microwave or oven.
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