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Table of Contents
Restaurants cook fast because they use a few moves over and over: a hot sear, a pan sauce, a quick toss, a broil.
This list is sorted by those five moves. Every card has exact weights, USDA safe temperatures, and protein per serving, from 23 to 51 grams, and no recipe takes more than 30 minutes.
For even faster options, see our ten minute high protein dinners.
Our Take
Pick the move, heat the pan first, and let a thermometer tell you when it is done.
Pick the Dinner by the Move
Think about the technique you feel like using tonight, then jump to that section.
- Want a crust: start with the steakhouse sear.
- Want pasta: go to the trattoria pot.
- Want fast and saucy: choose the wok.
- Want handheld: pick the taqueria and grill.
- Want less cleanup: use the broiler and hot oven.
Every card has a Restaurant move line with the one habit that makes the dish taste like a restaurant's. For a different approach to pan sauces, see our skillet dinners sorted by pan sauce.
The Steakhouse Sear
A steakhouse gets its flavor from a very hot pan, a dry surface, and a rest before slicing. These 7 dinners use the same moves at home with cuts that cook in under twenty minutes.
For more beef and pork mains, see our restaurant worthy steak dinners.
Garlic Butter Steak Bites With Green Beans
Steak bites give you the steakhouse crust in a skillet in about fifteen minutes. Cutting the sirloin into cubes means every piece gets browned edges.
Restaurant move: Pull the steak at 145°F. It's still juicy then, and it'll carry a little past that while you toss it.
Dry the steak.
Pat the cubes dry and cook them in two batches, because a crowded pan steams the meat instead of searing it and you'll lose the browned crust that makes the dish. The butter and garlic go in at the very end so they don't burn.
The nutrition: About 38 g protein per serving (1 of 4). The steak carries the most, and the green beans comes next.
Pan Seared Pork Chops With Apple and Spinach
The nutrition: Each chop has about 37 g protein, and the batch makes 4. Most of that comes from the pork loin, with the spinach adding more.
Pork chops with apples is a diner classic that cooks in one pan. The apples pick up the browned bits left by the meat.
Rest the chops.
Three minutes of rest lets the juices settle back into the pork, so the first cut doesn't run onto the plate, and a thermometer at 145°F tells you the chop is done without guessing. Spinach wilts in under a minute in the leftover pan.
Restaurant move: Use boneless loin chops about an inch thick. They're the cut that cooks evenly.
Crispy Salmon With Lemon Caper Butter
Restaurant move: Pat the skin with a paper towel first. It's the one step that really matters.
Crispy skin is what separates restaurant salmon from the baked kind. A hot pan and a dry fillet get you there.
Don't touch it.
The nutrition: Count on roughly 37 g protein per fillet, from 4 equal servings. The salmon leads, followed by the asparagus.
Leave the fillet skin side down for the full five minutes and it releases from the pan on its own, which is how you get a crisp skin instead of a torn one. The lemon and caper butter takes two minutes while the fish rests.
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Crispy Boneless Chicken Thighs With Lemon Potatoes
Boneless thighs stay juicy under high heat, which is why many restaurants prefer them to breasts. Lemon potatoes soak up the pan flavor.
Parboil the potatoes.
The nutrition: One serving comes to about 42 g protein, with 4 in all. The chicken carries the most, and the potatoes comes next.
Boiling the potatoes for eight minutes before they hit the pan means they brown on the outside and turn tender within, so they finish at the same time as the chicken instead of lagging behind it. Cut them small so the clock stays under thirty minutes.
Restaurant move: Start the chicken skin side down if your thighs have skin. It's a bonus, not a need.
Blackened Chicken Cutlets With Corn and Tomato Salad
Blackened chicken has a dark, spicy crust, and the cool corn salad on the side balances it. The salad needs no cooking at all.
The nutrition: Per cutlet, it's about 41 g protein (4 servings). Most of that comes from the chicken breast raw, with the corn adding more.
Restaurant move: Check your seasoning label for salt. Some blends are salty, so skip the extra pinch if so.
Cutlets cook fast.
Thin cutlets sear through in about four minutes a side, so you can make the corn and tomato salad while the pan is hot and still sit down within twenty five minutes of starting. Open a window, because blackening seasoning smokes a little.
Seared Lamb Chops With Mint Yogurt
Restaurant move: Buy chops of equal thickness. They'll finish together and you won't need to juggle.
The nutrition: About 28 g protein per plate (1 of 4). The lamb rack leads, followed by the Greek yogurt.
Lamb rib chops feel like a splurge, but they sear in under ten minutes. The mint yogurt takes a minute to stir together.
Rest them well.
Lamb chops go from rare to overdone fast, so pull them at 145°F and let them rest for three minutes, since the temperature climbs a few degrees on the board and the juices stay in the meat. Cold yogurt against a hot chop is the point.
Seared Cod With Tomato and White Beans
Seared cod over warm white beans is the kind of plate a Mediterranean bistro serves. The beans make it filling without any starch to boil.
Restaurant move: Cod is delicate, so flip it once with a wide spatula. It'll hold together that way.
Salt the beans.
The beans simmer in the same pan after the fish comes out, soaking up garlic, tomato, and olive oil, so there's no extra pot to wash and the whole dinner tastes like it took longer than it did. Spinach goes in last so it stays bright green.
The nutrition: Each fillet has about 36 g protein, and the batch makes 4. The cod carries the most, and the white beans comes next.
The Trattoria Pasta Pot
Italian restaurants build a sauce in the pan while the pasta boils. These 7 dinners follow that rhythm, with starchy pasta water finishing each one.
For lighter Italian leaning plates, see our Mediterranean dinners for weeknights.
Shrimp Scampi Spaghetti
The nutrition: Count on roughly 40 g protein per serving, from 4 equal servings. Most of that comes from the shrimp, with the pasta adding more.
Shrimp scampi is a restaurant favorite because it feels rich but cooks in minutes. Garlic, lemon, and butter do all the work.
Save pasta water.
The starchy water from the spaghetti turns butter and lemon into a glossy sauce that clings to every strand, which is the trick behind restaurant pasta that never looks greasy or dry. Shrimp need only three minutes, so add them last.
Restaurant move: Shrimp are done when they curl and turn pink. Overcooked ones go rubbery, so don't wait.
Chicken Piccata With Orzo
Restaurant move: Slice the cutlets thin if you can't find them. They'll cook in the same time.
Chicken piccata trades heavy cream for lemon and capers, which makes it bright and light. Orzo cooks in the time it takes to sear the cutlets.
Dredge lightly.
The nutrition: One plate comes to about 46 g protein, with 4 in all. The chicken breast raw leads, followed by the pasta.
A thin coat of flour browns the cutlet and thickens the pan sauce a little, so shake off the extra or the crust turns gummy and the broth ends up cloudy instead of silky. Butter stirred in at the end gives the sauce its shine.
Creamy Sausage Rigatoni With Spinach
Creamy sausage rigatoni is the pasta that feels like a trattoria special. Italian sausage seasons the sauce, so you don't need many other ingredients.
Brown it well.
The nutrition: Per serving, it's about 31 g protein (4 servings). The italian sausage carries the most, and the pasta comes next.
Let the sausage sit in the pan until the edges darken before you stir it, since those browned bits dissolve into the cream and give the sauce its savory depth without any extra herbs or stock. Spinach wilts into the hot pasta in a minute.
Restaurant move: Use mild or hot sausage depending on your table. Either one works here.
Spaghetti Carbonara With Peas
Carbonara is just eggs, cheese, pepper, and cured pork, and it's done in about twenty five minutes. Frozen peas add color and need no extra pan.
The nutrition: About 26 g protein per serving (1 of 4). Most of that comes from the pasta, with the Parmesan adding more.
Restaurant move: Whisk the eggs and Parmesan first. It's the step that keeps the toss quick.
Take it off heat.
Tossing the egg mixture with the spaghetti away from the burner lets the heat of the pasta cook the eggs gently into a sauce instead of scrambling them, and a splash of pasta water loosens it. Bacon stands in for guanciale and works well.
Lemon Ricotta Pasta With Chicken
Restaurant move: Taste before you add salt. Parmesan and pasta water already bring plenty.
The nutrition: Each serving has about 45 g protein, and the batch makes 4. The chicken breast raw leads, followed by the pasta.
Lemon ricotta pasta is creamy without any cream, and the chicken makes it a full dinner. The sauce is stirred cold in a bowl.
Loosen the ricotta.
Stir the ricotta with lemon juice, Parmesan, and a ladle of hot pasta water until it flows like a sauce, then toss it with the penne so the heat warms it through without making it grainy. The chicken cooks while the water boils.
Mushroom and Chicken Sausage Gnocchi
Shelf stable gnocchi's easy to sear into crisp, chewy bites, and that's a trick restaurants use all the time. There's no boiling step at all.
Restaurant move: Use a fully cooked chicken sausage. It's already seasoned and only needs to heat through.
Sear it dry.
Put the gnocchi straight from the package into the hot pan with a little oil and leave them alone for a few minutes, and they turn golden and crisp outside while staying soft within, which is far better than boiled. This dinner has the fewest dishes on the list.
The nutrition: Count on roughly 23 g protein per serving, from 4 equal servings. The sausage carries the most, and the gnocchi comes next.
Tuna Puttanesca Spaghetti
The nutrition: One serving comes to about 34 g protein, with 4 in all. Most of that comes from the tuna, with the pasta adding more.
Tuna puttanesca is a pantry dinner that tastes like it came from a good Italian kitchen. Olives and capers bring all the salt it needs.
Simmer the sauce.
Eight minutes of simmering turns canned tomatoes, olives, and capers into a sauce with real depth, and the tuna goes in only at the end so it stays in tender flakes instead of turning dry. The whole thing uses things from the cupboard.
Restaurant move: Drain the tuna well. It'll keep the sauce from turning watery.
The Wok Stir Fry
The wok trick is heat and speed: prep everything first, then cook it in minutes. These 7 dinners need only one large skillet.
For more quick skillet dinners, see our stir fry dinners ready in 20 minutes.
Beef and Broccoli
Restaurant move: Freeze the steak for fifteen minutes first. It's much easier to slice thin that way.
Beef and broccoli is the takeout order most people know best, and it's faster at home than delivery. Slicing the flank thin is the main skill.
Slice against grain.
The nutrition: Per serving, it's about 38 g protein (4 servings). The steak leads, followed by the rice.
Cutting flank steak across the grain into thin strips makes it tender after only two minutes of searing, while a cornstarch slurry gives the sauce the glossy coat you'd expect from a restaurant. Keep the pan very hot the whole time.
Kung Pao Chicken With Peanuts
Kung pao chicken's got a sweet, salty, and a little spicy sauce, with peanuts for crunch. Thighs stay tender in the high heat.
Mind the heat.
The nutrition: About 44 g protein per serving (1 of 4). The chicken carries the most, and the peanuts comes next.
Red pepper flakes bring the spice, so start with a little and add more at the table if your family likes it hot, since you can always add heat but you can't take it out once the sauce is in. Peanuts go in last so they stay crunchy.
Restaurant move: Cook the rice first or use leftover. It's the easiest way to save time.
Shrimp Fried Rice
Shrimp fried rice works best with cold rice from yesterday, which fries up instead of clumping. It's a good use of leftovers.
The nutrition: Each serving has about 35 g protein, and the batch makes 4. Most of that comes from the shrimp, with the rice adding more.
Restaurant move: No cold rice? Spread fresh rice on a tray for ten minutes. It'll dry out enough.
Use cold rice.
Day old rice has dried out in the refrigerator, so the grains separate and brown in the hot pan, while fresh rice steams into a sticky mass that no amount of stirring will fix. Scramble the eggs first and fold them back in at the end.
Chicken Lo Mein
Restaurant move: Slice the chicken thin. It'll cook through in five minutes and stay tender.
The nutrition: Count on roughly 37 g protein per serving, from 4 equal servings. The chicken breast raw leads, followed by the pasta.
Chicken lo mein swaps egg noodles for spaghetti, which most kitchens already have. Cabbage and carrots add crunch.
Toss it hot.
Add the cooked spaghetti to the pan while the sauce is still bubbling and the noodles absorb the soy and honey rather than just being coated by it, so every bite has flavor right through. A little sesame oil at the end adds the restaurant aroma.
Spicy Peanut Noodles With Ground Pork
Dan dan style noodles are spicy, nutty, and savory, and they come together with peanut butter instead of a long list of sauces. Ground pork cooks in minutes.
Restaurant move: Start with a half teaspoon of chili. You can always add more, and kids'll thank you.
Thin the sauce.
Peanut butter turns thick and clumpy when it meets soy sauce, so whisk in a splash of hot pasta water until it loosens into a sauce that coats the spaghetti evenly and clings to the browned pork. Scallions on top add freshness.
The nutrition: One serving comes to about 36 g protein, with 4 in all. The pork carries the most, and the pasta comes next.
Crispy Tofu and Vegetable Stir Fry
The nutrition: Per serving, it's about 27 g protein (4 servings). Most of that comes from the tofu, with the rice adding more.
Crispy tofu proves a meatless dinner can have restaurant texture. A cornstarch coat makes the outside crunchy.
Press the tofu.
Pressing the tofu under a heavy pan for ten minutes squeezes out water, so the cubes brown and crisp in the oil instead of steaming, which is the difference between restaurant tofu and soft, pale cubes. The press can happen while you chop the vegetables.
Restaurant move: Use extra firm tofu only. Softer types fall apart in the pan, so they won't crisp.
Honey Garlic Chicken Over Rice
Restaurant move: Let the glaze bubble until it clings. It'll thicken more as it cools.
Honey garlic chicken has a sticky, glossy glaze that most people love. Thighs brown well and stay juicy.
Glaze it last.
The nutrition: About 47 g protein per serving (1 of 4). The chicken leads, followed by the rice.
Add the honey and soy sauce only in the final two minutes, since sugar burns quickly in a hot pan and a burned glaze tastes bitter, while a short simmer thickens it into a shiny coat on the chicken. Frozen green beans need no thawing.
The Taqueria and Grill
Taquerias and grills serve food in warm tortillas and pitas, with a cool sauce on top. These 6 dinners do the same with fast cooking fillings.
For a full taco menu, see our taco night dinners.
Chicken Shawarma Bowls With Garlic Yogurt
Chicken shawarma bowls give you the flavor of a street cart, and there's no spit required. A spice blend and a hot pan do the job.
Char the edges.
The nutrition: Each serving has about 50 g protein, and the batch makes 4. The chicken carries the most, and the Greek yogurt comes next.
Slice the thighs thin and let them sit untouched in the hot pan until the edges blacken, because those charred bits are what make the chicken taste like it came off a vertical grill. Garlic yogurt cools everything down.
Restaurant move: Buy shawarma seasoning or mix cumin, paprika, and cinnamon. Either way works.
Quick Carne Asada Tacos
Carne asada tacos taste of lime, chili, and char, and the steak needs only ten minutes of marinating. Corn tortillas keep it authentic.
The nutrition: Count on roughly 35 g protein per plate, from 4 equal servings. Most of that comes from the steak, with the tortilla adding more.
Restaurant move: Squeeze extra lime over the tacos. It's the finishing touch a taqueria would add.
Rest, then slice.
Flank steak turns chewy if you cut it right away or with the grain, so rest it for five minutes and slice thin across the grain, which breaks up the long fibers and makes each bite tender. Warm the tortillas in the same pan.
Chicken Gyro Pitas With Tzatziki
Restaurant move: Warm the pitas in a dry pan. They'll turn soft and slightly toasty.
The nutrition: One pita comes to about 50 g protein, with 4 in all. The chicken breast raw leads, followed by the pita.
Chicken gyro pitas pair warm, oregano seasoned chicken with a cool cucumber sauce. Grating the cucumber makes the tzatziki spreadable.
Squeeze the cucumber.
Wring the grated cucumber in a clean towel before stirring it into the yogurt, since the water it holds would thin the sauce and make the pita soggy by the time you finish folding. The chicken needs only six minutes in the pan.
Chili Lime Shrimp Tacos With Slaw
Shrimp tacos cook in three minutes, so they're the fastest dinner here. The cold slaw adds crunch against the warm shrimp.
Restaurant move: Cut the cabbage fine. It's easier to eat in a taco that way.
Do the slaw first.
Mixing the cabbage with yogurt and lime juice before you start cooking lets it soften slightly, and by the time the shrimp are pink and curled the slaw has mellowed into a creamy topping that tastes like a beach shack. Warm the tortillas last.
The nutrition: Per plate, it's about 36 g protein (4 servings). The shrimp carries the most, and the tortilla comes next.
Chorizo and Potato Tacos
The nutrition: About 34 g protein per plate (1 of 4). Most of that comes from the chorizo, with the cheddar adding more.
Chorizo and potato tacos are a hearty filling that costs little time. The sausage renders its own red oil and cooks the potatoes in it.
Dice potatoes small.
Small potato cubes cook through in about ten minutes with the lid on, then the chorizo goes in and its spiced fat coats everything, so you don't need any extra seasoning at all. Cheddar melts into the hot filling.
Restaurant move: Use fresh Mexican chorizo, not the cured Spanish kind. It's what cooks down like this.
Lamb Kofta Pitas With Cucumber Salad
Restaurant move: Mix the meat gently. Overworking it makes the kofta dense, so stop when it's combined.
Lamb kofta are spiced patties you can shape in minutes, and they're quick in a skillet. Pita and cucumber salad complete the plate.
Shape them wet.
The nutrition: Each pita has about 35 g protein, and the batch makes 4. The ground lamb leads, followed by the pita.
Wet your hands before forming the patties and the lamb won't stick to your fingers, and keeping them about the size of a golf ball flattened means they cook through at 160°F in roughly eight minutes. Don't press them while they cook.
The Broiler and Hot Oven
A broiler or a 450°F oven gives you char and crisp edges with almost no hands on time. These 6 dinners cook on one sheet pan.
For more pan timing ideas, see our sheet pan dinners sorted by when each item goes on.
Honey Mustard Broiled Salmon With Asparagus
Broiling cooks salmon quickly, and it's glazed at the same time. Honey and Dijon make a sweet and tangy crust.
Watch the broiler.
The nutrition: Count on roughly 37 g protein per fillet, from 4 equal servings. The salmon carries the most, and the asparagus comes next.
Every broiler runs hot in a slightly different way, so keep the pan about six inches from the heat and check at eight minutes, because a thermometer at 145°F is a safer guide than the clock. The asparagus roasts alongside on the same sheet.
Restaurant move: Line the sheet with foil. Cleanup's easy because the honey can stick.
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Sheet Pan Chicken Sausage and Broccoli
Sheet pan chicken sausage and broccoli is a no fuss dinner with a hot oven doing the work. Potatoes make it a full meal.
The nutrition: One serving comes to about 25 g protein, with 4 in all. Most of that comes from the sausage, with the broccoli adding more.
Restaurant move: Spread everything in one layer. Crowded pans steam, and you won't get any browning.
Roast the potatoes first.
Potatoes need ten minutes alone in the oven before the broccoli and sausage join them, since broccoli cooks faster and would char if everything went in together, so the staggered timing is what keeps the pan balanced. A hot oven gives crispy edges.
Broiled Garlic Shrimp With Zucchini
Restaurant move: Serve it with bread if you've got some. It's great for mopping up the garlic butter.
The nutrition: Per serving, it's about 36 g protein (4 servings). The shrimp leads, followed by the zucchini.
Broiled garlic shrimp is ready in about twenty minutes and feels like a tapas bar dish. Zucchini cooks on the same pan.
Give zucchini a head start.
Broil the zucchini for four minutes before adding the shrimp, because shrimp cook in under five minutes and would turn tough if they waited for the vegetables to soften. Finish with butter and lemon so the pan juices turn into a sauce.
Parmesan Crusted Cod With Green Beans
Parmesan crusted cod gets a golden top, and there's no breading or frying. A spoonful of mayonnaise helps the crust stick and brown.
Restaurant move: Pat the cod dry first. It's what lets the crust grip.
Press the crust on.
Pack the Parmesan and panko mixture firmly on the fish with your hands so it stays put, and the mayonnaise browns in the oven into a crisp golden crust while the cod underneath stays flaky and moist. Green beans roast on the same sheet.
The nutrition: About 37 g protein per fillet (1 of 4). The cod carries the most, and the Parmesan comes next.
Broiled Chicken Parmesan Cutlets With Tomatoes
The nutrition: Each cutlet has about 51 g protein, and the batch makes 4. Most of that comes from the chicken breast raw, with the mozzarella adding more.
Broiled chicken Parmesan skips the breading and the frying but keeps the melted cheese. It tastes like the pizzeria version.
Use thin cutlets.
Cutlets about half an inch thick cook through under the broiler in nine minutes, so the cheese melts and bubbles right as the chicken reaches 165°F, and nothing is dry by the time you pull the pan. Serve with a green salad if you'd like.
Restaurant move: Warm the marinara first. It'll melt the cheese faster and stop the chicken cooling.
Sheet Pan Pork Medallions With Carrots
Restaurant move: Pull the pan when the thermometer reads 145°F. It's tender and a little pink, which is safe.
Pork tenderloin medallions with carrots roast on one sheet, and they're done in about twenty minutes. A mustard and honey coat adds shine.
Slice them even.
The nutrition: Count on roughly 36 g protein per plate, from 4 equal servings. The pork tenderloin leads, followed by the carrot.
Cutting the tenderloin into one inch slices of the same thickness means every medallion reaches 145°F at the same moment, and the mustard glaze caramelizes at the edges in the hot oven for a restaurant finish. Slice the carrots thin so they soften in time.
Safe Temperatures for Fast Cooking
Fast cooking is easy to overdo or undercook, so use a thermometer. The USDA's safe temperature chart lists 145°F for fish and whole cuts of pork, lamb, and steak, with a 3 minute rest for the meat, 160°F for ground meat, and 165°F for poultry and leftovers.
- Measure the thickest part of the food.
- Shrimp are done when they turn pink and opaque.
- Cool leftovers within 2 hours, or 1 hour above 90°F, per the USDA.
- Reheat leftovers to 165°F.
Time and Protein at a Glance
Times include prep and cooking. Protein is per serving.
- Garlic Butter Steak Bites With Green Beans: 25 min, about 38 g protein per serving
- Pan Seared Pork Chops With Apple and Spinach: 28 min, about 37 g protein per chop
- Crispy Salmon With Lemon Caper Butter: 22 min, about 37 g protein per fillet
- Crispy Boneless Chicken Thighs With Lemon Potatoes: 30 min, about 42 g protein per serving
- Blackened Chicken Cutlets With Corn and Tomato Salad: 27 min, about 41 g protein per cutlet
- Seared Lamb Chops With Mint Yogurt: 22 min, about 28 g protein per plate
- Seared Cod With Tomato and White Beans: 28 min, about 36 g protein per fillet
- Shrimp Scampi Spaghetti: 28 min, about 40 g protein per serving
- Chicken Piccata With Orzo: 30 min, about 46 g protein per plate
- Creamy Sausage Rigatoni With Spinach: 30 min, about 31 g protein per serving
- Spaghetti Carbonara With Peas: 30 min, about 26 g protein per serving
- Lemon Ricotta Pasta With Chicken: 30 min, about 45 g protein per serving
- Mushroom and Chicken Sausage Gnocchi: 28 min, about 23 g protein per serving
- Tuna Puttanesca Spaghetti: 28 min, about 34 g protein per serving
- Beef and Broccoli: 27 min, about 38 g protein per serving
- Kung Pao Chicken With Peanuts: 27 min, about 44 g protein per serving
- Shrimp Fried Rice: 27 min, about 35 g protein per serving
- Chicken Lo Mein: 30 min, about 37 g protein per serving
- Spicy Peanut Noodles With Ground Pork: 28 min, about 36 g protein per serving
- Crispy Tofu and Vegetable Stir Fry: 30 min, about 27 g protein per serving
- Honey Garlic Chicken Over Rice: 28 min, about 47 g protein per serving
- Chicken Shawarma Bowls With Garlic Yogurt: 28 min, about 50 g protein per serving
- Quick Carne Asada Tacos: 25 min, about 35 g protein per plate
- Chicken Gyro Pitas With Tzatziki: 25 min, about 50 g protein per pita
- Chili Lime Shrimp Tacos With Slaw: 23 min, about 36 g protein per plate
- Chorizo and Potato Tacos: 30 min, about 34 g protein per plate
- Lamb Kofta Pitas With Cucumber Salad: 27 min, about 35 g protein per pita
- Honey Mustard Broiled Salmon With Asparagus: 22 min, about 37 g protein per fillet
- Sheet Pan Chicken Sausage and Broccoli: 30 min, about 25 g protein per serving
- Broiled Garlic Shrimp With Zucchini: 20 min, about 36 g protein per serving
- Parmesan Crusted Cod With Green Beans: 25 min, about 37 g protein per fillet
- Broiled Chicken Parmesan Cutlets With Tomatoes: 25 min, about 51 g protein per cutlet
- Sheet Pan Pork Medallions With Carrots: 30 min, about 36 g protein per plate
How I Counted Protein
I multiplied typical USDA FoodData Central values by the weights on each card, then divided by the servings. Cooking changes weight, so the numbers are estimates.
Brands vary for sausage, chorizo, and tofu, so check your label if you're counting closely.
Where These Cards Differ From Typical Versions
These cards are my own builds, weighed so the protein can be counted. Cook one before you plan a full week, to check the taste and the timing in your own kitchen.
Most restaurant style lists show a picture and skip the clock. Each card here counts prep and cook time together, and none goes over 30 minutes. For a salmon focused list, see our high protein salmon dinners.
Questions About 30 Minute Restaurant Style Dinners
Which dinner has the most protein?
Broiled Chicken Parmesan Cutlets With Tomatoes leads at about 51 grams per cutlet, followed by Chicken Gyro Pitas With Tzatziki at about 50 grams and Chicken Shawarma Bowls With Garlic Yogurt at about 50. The lowest's the Mushroom and Chicken Sausage Gnocchi at about 23 grams.
Do these really take 30 minutes?
Each card lists prep and cook time, and the total never goes over 30 minutes. A first cook may take longer while you find your way around the pan.
What gives restaurant food its flavor?
Mostly high heat, dry surfaces, and sauces built in the same pan, which pick up the browned bits. Salt at the right time helps too.
How long do leftovers keep?
Cool them within 2 hours and refrigerate for 3 to 4 days, per FoodSafety.gov. Reheat to 165°F before eating.
Are these numbers exact?
No. They're estimates based on typical USDA values, and your brands and cuts will vary.
1. Garlic Butter Steak Bites With Green Beans
Approx. 38g ProteinIngredients: 1 1/2 lb (680 g) sirloin steak, cut in 1 inch cubes; 1 lb (450 g) green beans, trimmed; 3 tbsp butter; 4 garlic cloves (12 g); 1 tbsp vegetable oil; 1/2 tsp salt; 1/4 tsp black pepper.
Step 1: Pat the steak dry and season with the salt and pepper. Sear in the vegetable oil in a very hot skillet, in two batches, for 2 to 3 minutes, until browned and a thermometer reads 145°F.
Step 2: Cook the green beans in the same skillet for 5 minutes, until crisp tender.
Step 3: Add the butter and garlic for 1 minute and toss with the steak. 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 a skillet or the microwave.
2. Pan Seared Pork Chops With Apple and Spinach
Approx. 37g ProteinIngredients: 4 boneless pork loin chops (6 oz each, 680 g); 2 apples, sliced (360 g); 5 oz (140 g) baby spinach; 2 tbsp butter; 1 tsp Dijon mustard; 1 tbsp vegetable oil; 1/2 tsp salt; 1/4 tsp black pepper.
Step 1: Pat the pork chops dry, season with the salt and pepper, and sear in the vegetable oil for 4 minutes a side, until a thermometer reads 145°F. Rest 3 minutes.
Step 2: Cook the apples in the butter in the same skillet for 4 minutes, until golden, and stir in the Dijon mustard.
Step 3: Wilt the spinach in the pan and serve with the chops. 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 a skillet or the microwave.
3. Crispy Salmon With Lemon Caper Butter
Approx. 37g ProteinIngredients: 4 salmon fillets (6 oz each, 680 g); 1 lb (450 g) asparagus, trimmed; 2 tbsp butter; 2 tbsp capers; 2 tbsp lemon juice; 1 tbsp vegetable oil; 1/2 tsp salt; 1/4 tsp black pepper.
Step 1: Pat the salmon dry and season with the salt and pepper. Sear skin side down in the vegetable oil for 5 minutes without moving, then flip and cook 3 minutes, until a thermometer reads 145°F.
Step 2: Cook the asparagus in the same skillet for 4 minutes, until bright and tender.
Step 3: Melt the butter with the capers and lemon juice and spoon over the salmon. 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 a skillet or the microwave.
4. Crispy Boneless Chicken Thighs With Lemon Potatoes
Approx. 42g ProteinIngredients: 1 3/4 lb (800 g) boneless skinless chicken thighs; 1 lb (450 g) baby potatoes, quartered; 2 tbsp lemon juice; 3 garlic cloves (9 g); 3 tbsp vegetable oil; 1 tsp dried oregano; 1/2 tsp salt; 1/4 tsp black pepper; Water for boiling the potatoes.
Step 1: Boil the potatoes in salted water for 8 minutes and drain. Sear the potatoes in 1 tablespoon of the vegetable oil for 6 minutes, until crisp, and set aside.
Step 2: Season the chicken with the salt, pepper, and oregano and sear in the remaining oil for 6 minutes a side, until a thermometer reads 165°F.
Step 3: Add the garlic for 30 seconds, toss the potatoes back in with the lemon juice, and serve. 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 a skillet or the microwave.
5. Blackened Chicken Cutlets With Corn and Tomato Salad
Approx. 41g ProteinIngredients: 1 1/2 lb (680 g) chicken breast cutlets; 1 can (15 oz) corn, drained (240 g); 1 cup (170 g) cherry tomatoes, halved; 1/4 cup (4 g) chopped fresh cilantro; 2 tbsp blackening seasoning; 2 tbsp lemon juice; 2 tbsp vegetable oil; 1/4 tsp salt.
Step 1: Coat the chicken with the blackening seasoning and sear in 1 tablespoon of the vegetable oil over high heat for 4 to 5 minutes a side, until a thermometer reads 165°F.
Step 2: Toss the corn, tomatoes, cilantro, lemon juice, remaining oil, and salt for the salad.
Step 3: Slice the chicken and serve over the salad. 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 a skillet or the microwave.
6. Seared Lamb Chops With Mint Yogurt
Approx. 28g ProteinIngredients: 12 lamb rib chops (about 55 g each, 660 g); 3/4 cup (180 g) plain Greek yogurt; 1 cucumber, diced (300 g); 2 tbsp chopped fresh mint; 2 garlic cloves (6 g); 1 tbsp olive oil; 1 tbsp lemon juice; 1/2 tsp salt; 1/4 tsp black pepper.
Step 1: Rub the lamb chops with the olive oil, garlic, salt, and pepper and sear in a hot skillet for 3 to 4 minutes a side, until a thermometer reads 145°F. Rest 3 minutes.
Step 2: Stir the Greek yogurt, mint, cucumber, and lemon juice together.
Step 3: Serve the chops with the yogurt sauce. 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 a skillet or the microwave.
7. Seared Cod With Tomato and White Beans
Approx. 36g ProteinIngredients: 4 cod fillets (6 oz each, 680 g); 1 can (15 oz) white beans, drained (255 g); 1 cup (170 g) cherry tomatoes, halved; 3 garlic cloves (9 g); 2 cups (60 g) baby spinach; 2 tbsp olive oil; 1 tbsp lemon juice; 1/2 tsp salt; 1/4 tsp black pepper.
Step 1: Pat the cod dry, season with the salt and pepper, and sear in 1 tablespoon of the olive oil for 4 minutes a side, until a thermometer reads 145°F, and set aside.
Step 2: Cook the garlic and tomatoes in the remaining oil for 4 minutes, then add the white beans and spinach until wilted.
Step 3: Spoon over the cod and finish with the lemon juice. 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 a skillet or the microwave.
8. Shrimp Scampi Spaghetti
Approx. 40g ProteinIngredients: 1 1/4 lb (570 g) large shrimp, peeled and deveined; 12 oz (340 g) dry spaghetti; 5 garlic cloves (15 g); 3 tbsp butter; 3 tbsp lemon juice; 1/4 cup (15 g) chopped fresh parsley; 1/2 tsp red pepper flakes; 1 tbsp olive oil; 1/2 tsp salt; Water for boiling the spaghetti, plus 1/2 cup reserved pasta water.
Step 1: Boil the spaghetti in salted water until al dente, saving 1/2 cup of the water, and drain.
Step 2: Cook the garlic and red pepper flakes in the olive oil and butter for 1 minute, add the shrimp, and cook 3 minutes, until pink and opaque.
Step 3: Toss with the spaghetti, lemon juice, parsley, and enough pasta water to make a glossy sauce. 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 a skillet or the microwave.
9. Chicken Piccata With Orzo
Approx. 46g ProteinIngredients: 1 1/2 lb (680 g) chicken breast cutlets; 8 oz (225 g) dry orzo; 1/4 cup (30 g) all purpose flour; 1 cup chicken broth; 1/4 cup lemon juice; 2 tbsp capers; 2 tbsp butter; 2 tbsp vegetable oil; 1/2 tsp salt; 1/4 tsp black pepper; Water for boiling the orzo.
Step 1: Boil the orzo in water until tender and drain. Season the chicken with the salt and pepper and dredge in the flour.
Step 2: Sear in the vegetable oil for 4 minutes a side, until a thermometer reads 165°F, and set aside.
Step 3: Simmer the chicken broth, lemon juice, and capers 3 minutes, stir in the butter, and spoon over the chicken and orzo. 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 a skillet or the microwave.
10. Creamy Sausage Rigatoni With Spinach
Approx. 31g ProteinIngredients: 12 oz (340 g) dry rigatoni pasta; 1 lb (450 g) Italian sausage, casings removed; 5 oz (140 g) baby spinach; 3/4 cup (180 g) heavy cream; 3 garlic cloves (9 g); 1/4 cup (25 g) grated Parmesan; Water for boiling the rigatoni.
Step 1: Boil the rigatoni pasta in water until al dente and drain.
Step 2: Brown the sausage for 8 minutes, until no pink remains and a thermometer reads 160°F, add the garlic for 1 minute, then stir in the heavy cream and simmer 3 minutes.
Step 3: Toss with the rigatoni, spinach, and Parmesan until the spinach wilts. 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 a skillet or the microwave.
11. Spaghetti Carbonara With Peas
Approx. 26g ProteinIngredients: 12 oz (340 g) dry spaghetti; 6 slices bacon, chopped (about 70 g); 3 large eggs (50 g each, 150 g); 3/4 cup (75 g) grated Parmesan; 1 cup (150 g) frozen peas; 1/2 tsp black pepper; Water for boiling the spaghetti, plus 1/2 cup reserved pasta water.
Step 1: Boil the spaghetti in water, adding the peas for the last minute, saving 1/2 cup of the water, and drain. Cook the bacon in a skillet for 6 minutes, until crisp.
Step 2: Whisk the eggs, Parmesan, and pepper in a large bowl.
Step 3: Toss the hot spaghetti with the egg mix and a splash of pasta water off the heat until creamy and the eggs are cooked through, then add the bacon. 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 a skillet or the microwave.
12. Lemon Ricotta Pasta With Chicken
Approx. 45g ProteinIngredients: 12 oz (340 g) dry penne; 1 lb (450 g) chicken breast, cut in strips; 1 cup (240 g) ricotta cheese; 3 tbsp lemon juice; 1/4 cup (25 g) grated Parmesan; 2 garlic cloves (6 g); 1 tbsp olive oil; 1/2 tsp salt; Water for boiling the penne, plus 1/2 cup reserved pasta water.
Step 1: Boil the penne in water until al dente, saving 1/2 cup of the water, and drain.
Step 2: Cook the chicken in the olive oil for 6 minutes, until a thermometer reads 165°F, and add the garlic for 30 seconds.
Step 3: Stir the ricotta cheese, lemon juice, Parmesan, and salt with the pasta water and toss with the penne and chicken. 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 a skillet or the microwave.
13. Mushroom and Chicken Sausage Gnocchi
Approx. 23g ProteinIngredients: 1 lb (450 g) shelf stable gnocchi; 12 oz (340 g) fully cooked chicken sausage, sliced; 8 oz (225 g) mushrooms, sliced; 5 oz (140 g) baby spinach; 3 garlic cloves (9 g); 1/4 cup (25 g) grated Parmesan; 2 tbsp olive oil.
Step 1: Sear the gnocchi in 1 tablespoon of the olive oil for 6 minutes, until golden and crisp, and set aside.
Step 2: Cook the sausage and mushrooms in the remaining oil for 6 minutes, add the garlic for 1 minute, then add the spinach until wilted.
Step 3: Toss with the gnocchi and Parmesan until hot 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 a skillet or the microwave.
14. Tuna Puttanesca Spaghetti
Approx. 34g ProteinIngredients: 12 oz (340 g) dry spaghetti; 3 cans (5 oz each, 142 g) tuna, drained (340 g); 1 can (14.5 oz) diced tomatoes (411 g); 1/3 cup (45 g) olives; 2 tbsp capers; 3 garlic cloves (9 g); 1/2 tsp red pepper flakes; 2 tbsp olive oil; Water for boiling the spaghetti.
Step 1: Boil the spaghetti in water until al dente and drain.
Step 2: Cook the garlic and red pepper flakes in the olive oil for 1 minute, then add the tomatoes, olives, and capers and simmer 8 minutes.
Step 3: Fold in the tuna and toss with the spaghetti until hot. 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 a skillet or the microwave.
15. Beef and Broccoli
Approx. 38g ProteinIngredients: 1 1/4 lb (570 g) flank steak, sliced thin; 1 lb (450 g) broccoli florets; 3 cups cooked rice (about 585 g); 3 garlic cloves (9 g); 1/4 cup (64 g) soy sauce; 1 tbsp brown sugar; 1 tbsp cornstarch; 1/2 cup water; 2 tbsp vegetable oil.
Step 1: Whisk the soy sauce, brown sugar, cornstarch, and water together.
Step 2: Sear the beef in 1 tablespoon of the vegetable oil over very high heat for 2 minutes and set aside. Stir fry the broccoli in the remaining oil for 4 minutes and add the garlic for 30 seconds.
Step 3: Return the beef, pour in the sauce, and cook 2 minutes, until thick and the beef reads at least 145°F. 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 a skillet or the microwave.
16. Kung Pao Chicken With Peanuts
Approx. 44g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken thighs, cubed; 1/2 cup (70 g) roasted peanuts; 3 cups cooked rice (about 585 g); 2 bell peppers, diced (300 g); 3 garlic cloves (9 g); 3 tbsp (48 g) soy sauce; 1 tbsp rice vinegar; 1 tbsp brown sugar; 1/2 tsp red pepper flakes; 2 tbsp vegetable oil.
Step 1: Whisk the soy sauce, rice vinegar, and brown sugar together.
Step 2: Cook the chicken in the vegetable oil over high heat for 6 minutes, until a thermometer reads 165°F, then add the bell peppers, garlic, and red pepper flakes for 3 minutes.
Step 3: Pour in the sauce, add the peanuts, toss for 1 minute, and 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 a skillet or the microwave.
17. Shrimp Fried Rice
Approx. 35g ProteinIngredients: 1 lb (450 g) peeled shrimp; 4 cups cooked rice, cold (about 780 g); 3 large eggs (50 g each, 150 g); 1 cup (150 g) frozen peas and carrots; 4 scallions, sliced (60 g); 2 garlic cloves (6 g); 3 tbsp (48 g) soy sauce; 2 tbsp vegetable oil.
Step 1: Scramble the eggs in 1 tablespoon of the vegetable oil until set and cooked through and set aside.
Step 2: Cook the shrimp in the remaining oil over high heat for 3 minutes, until pink and opaque, then add the garlic and peas and carrots for 2 minutes.
Step 3: Add the rice for 3 minutes, until steaming, and toss with the eggs, soy sauce, 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 a skillet or the microwave.
18. Chicken Lo Mein
Approx. 37g ProteinIngredients: 1 lb (450 g) chicken breast, sliced thin; 10 oz (280 g) dry spaghetti; 2 cups (140 g) shredded green cabbage; 2 carrots, shredded (120 g); 3 garlic cloves (9 g); 1/4 cup (64 g) soy sauce; 1 tbsp honey; 2 tsp sesame oil; 1 tbsp vegetable oil; Water for boiling the spaghetti.
Step 1: Boil the spaghetti in water until al dente and drain.
Step 2: Cook the chicken in the vegetable oil over high heat for 5 minutes, until a thermometer reads 165°F, then add the cabbage, carrots, and garlic for 3 minutes.
Step 3: Toss with the spaghetti, soy sauce, honey, and sesame oil until hot. 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 a skillet or the microwave.
19. Spicy Peanut Noodles With Ground Pork
Approx. 36g ProteinIngredients: 1 lb (450 g) ground pork; 12 oz (340 g) dry spaghetti; 1/4 cup (64 g) peanut butter; 3 tbsp (48 g) soy sauce; 1 tbsp rice vinegar; 1 tsp chili crisp or red pepper flakes; 3 garlic cloves (9 g); 3 scallions, sliced (45 g); Water for boiling the spaghetti, plus a splash of pasta water.
Step 1: Boil the spaghetti in water until al dente, saving 1/2 cup of the water, and drain.
Step 2: Brown the pork for 8 minutes, until no pink remains and a thermometer reads 160°F, and add the garlic for 1 minute.
Step 3: Whisk the peanut butter, soy sauce, rice vinegar, and chili with a splash of pasta water, toss with the spaghetti and pork, and top with the 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 a skillet or the microwave.
20. Crispy Tofu and Vegetable Stir Fry
Approx. 27g ProteinIngredients: 28 oz (800 g) extra firm tofu, pressed and cubed; 3 cups cooked rice (about 585 g); 1 lb (450 g) broccoli florets; 2 carrots, sliced (120 g); 3 garlic cloves (9 g); 1/4 cup (64 g) soy sauce; 1 tbsp cornstarch; 1 tbsp honey; 3 tbsp vegetable oil; 1/3 cup water.
Step 1: Toss the tofu with the cornstarch and sear in 2 tablespoons of the vegetable oil for 8 minutes, turning, until crisp, and set aside.
Step 2: Stir fry the broccoli and carrots in the remaining oil for 5 minutes and add the garlic for 30 seconds.
Step 3: Whisk the soy sauce, honey, and water, pour it in, return the tofu, toss for 1 minute, and 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 a skillet or the microwave.
21. Honey Garlic Chicken Over Rice
Approx. 47g ProteinIngredients: 1 3/4 lb (800 g) boneless skinless chicken thighs, cubed; 3 cups cooked rice (about 585 g); 1 lb (450 g) frozen green beans; 5 garlic cloves (15 g); 3 tbsp honey; 3 tbsp (48 g) soy sauce; 1 tbsp rice vinegar; 2 tbsp vegetable oil.
Step 1: Cook the chicken in the vegetable oil over high heat for 7 minutes, until browned and a thermometer reads 165°F.
Step 2: Add the green beans for 4 minutes and the garlic for 1 minute.
Step 3: Stir in the honey, soy sauce, and rice vinegar and cook 2 minutes, until glossy, and 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 a skillet or the microwave.
22. Chicken Shawarma Bowls With Garlic Yogurt
Approx. 50g ProteinIngredients: 1 3/4 lb (800 g) boneless skinless chicken thighs, sliced; 3 cups cooked rice (about 585 g); 1 cup (240 g) plain Greek yogurt; 1 cucumber, diced (300 g); 1 cup (170 g) cherry tomatoes, halved; 2 tbsp shawarma seasoning; 2 garlic cloves (6 g); 1 tbsp lemon juice; 2 tbsp vegetable oil; 1/2 tsp salt.
Step 1: Toss the chicken with the shawarma seasoning and salt and sear in the vegetable oil over high heat for 8 minutes, until a thermometer reads 165°F.
Step 2: Stir the Greek yogurt, garlic, and lemon juice together.
Step 3: Serve the chicken over the rice with the cucumber, tomatoes, and yogurt sauce. 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 a skillet or the microwave.
23. Quick Carne Asada Tacos
Approx. 35g ProteinIngredients: 1 1/4 lb (570 g) flank steak; 12 small corn tortillas (25 g each, 300 g); 1 avocado, diced (150 g); 1/2 white onion, diced (50 g); 1/4 cup (4 g) chopped fresh cilantro; 3 tbsp lime juice; 1 tbsp chili powder; 1 tbsp vegetable oil; 1/2 tsp salt.
Step 1: Rub the flank steak with the lime juice, chili powder, and salt and let it sit 10 minutes.
Step 2: Sear in the vegetable oil over high heat for 4 minutes a side, until a thermometer reads 145°F, rest 5 minutes, and slice thin against the grain.
Step 3: Warm the corn tortillas and fill with the steak, avocado, onion, and cilantro. 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 a skillet or the microwave.
24. Chicken Gyro Pitas With Tzatziki
Approx. 50g ProteinIngredients: 1 1/2 lb (680 g) chicken breast, sliced thin; 4 pita breads (60 g each, 240 g); 1 cup (240 g) plain Greek yogurt; 1 cucumber, grated (300 g); 1/2 red onion, sliced (50 g); 1 cup (170 g) cherry tomatoes, halved; 2 garlic cloves (6 g); 1 tsp dried oregano; 1 tbsp lemon juice; 2 tbsp olive oil.
Step 1: Stir the Greek yogurt, cucumber, garlic, and lemon juice for the tzatziki.
Step 2: Cook the chicken with the oregano in the olive oil over high heat for 6 minutes, until a thermometer reads 165°F.
Step 3: Warm the pita and fill with the chicken, tzatziki, red onion, and tomatoes. 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 a skillet or the microwave.
25. Chili Lime Shrimp Tacos With Slaw
Approx. 36g ProteinIngredients: 1 1/4 lb (570 g) peeled shrimp; 12 small corn tortillas (25 g each, 300 g); 3 cups (210 g) shredded green cabbage; 1/2 cup (120 g) plain Greek yogurt; 3 tbsp lime juice; 2 tsp chili powder; 1 tbsp vegetable oil; 1/4 tsp salt.
Step 1: Toss the cabbage with the Greek yogurt, half the lime juice, and the salt for the slaw.
Step 2: Toss the shrimp with the chili powder and cook in the vegetable oil over high heat for 3 minutes, until pink, opaque, and firm, and add the remaining lime juice.
Step 3: Warm the corn tortillas and fill with the shrimp and slaw. 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 a skillet or the microwave.
26. Chorizo and Potato Tacos
Approx. 34g ProteinIngredients: 12 oz (340 g) fresh chorizo, casings removed; 1 lb (450 g) potatoes, diced small; 12 small corn tortillas (25 g each, 300 g); 4 oz (113 g) shredded cheddar cheese; 1/2 cup (125 g) salsa; 1/4 cup (4 g) chopped fresh cilantro; 1 tbsp vegetable oil.
Step 1: Cook the potatoes in the vegetable oil, covered, for 10 minutes, until tender and browned.
Step 2: Add the chorizo and cook 8 minutes, until no pink remains and a thermometer reads 160°F.
Step 3: Warm the corn tortillas and fill with the chorizo mix, cheddar cheese, salsa, and cilantro. 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 a skillet or the microwave.
27. Lamb Kofta Pitas With Cucumber Salad
Approx. 35g ProteinIngredients: 1 1/4 lb (570 g) ground lamb; 4 pita breads (60 g each, 240 g); 1 cucumber, diced (300 g); 1/2 red onion, thinly sliced (50 g); 3/4 cup (180 g) plain Greek yogurt; 2 garlic cloves (6 g); 1 tsp ground cumin; 1 tbsp chopped fresh parsley; 1/2 tsp salt; 1 tbsp vegetable oil.
Step 1: Mix the lamb, garlic, cumin, parsley, and salt and shape into 12 oval patties.
Step 2: Cook in the vegetable oil for 4 minutes a side, until a thermometer reads 160°F.
Step 3: Warm the pita and fill with the kofta, cucumber, red onion, and Greek yogurt. 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 a skillet or the microwave.
28. Honey Mustard Broiled Salmon With Asparagus
Approx. 37g ProteinIngredients: 4 salmon fillets (6 oz each, 680 g); 1 lb (450 g) asparagus, trimmed; 2 tbsp honey; 2 tbsp Dijon mustard; 1 tbsp olive oil; 1/2 tsp salt; 1/4 tsp black pepper.
Step 1: Heat the broiler. Toss the asparagus with the olive oil, salt, and pepper on a baking sheet.
Step 2: Stir the honey and Dijon mustard and brush over the salmon, setting the fillets on the sheet.
Step 3: Broil 8 to 10 minutes, until the salmon reads 145°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 a skillet or the microwave.
29. Sheet Pan Chicken Sausage and Broccoli
Approx. 25g ProteinIngredients: 1 lb (450 g) fully cooked chicken sausage, sliced; 1 1/2 lb (680 g) broccoli florets; 1 lb (450 g) baby potatoes, halved; 3 garlic cloves (9 g); 3 tbsp vegetable oil; 1 tsp smoked paprika; 1/2 tsp salt.
Step 1: Heat the oven to 450°F. Toss the potatoes with 1 tablespoon of the vegetable oil, smoked paprika, and salt and roast 10 minutes.
Step 2: Add the broccoli, sausage, garlic, and remaining oil and roast 12 minutes more, until the potatoes are tender.
Step 3: Check that the sausage 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 a skillet or the microwave.
30. Broiled Garlic Shrimp With Zucchini
Approx. 36g ProteinIngredients: 1 1/2 lb (680 g) large shrimp, peeled and deveined; 2 zucchini, sliced (400 g); 5 garlic cloves (15 g); 2 tbsp butter; 2 tbsp olive oil; 2 tbsp lemon juice; 1/2 tsp paprika; 1/2 tsp salt.
Step 1: Heat the broiler. Toss the zucchini with 1 tablespoon of the olive oil and half the salt on a baking sheet and broil 4 minutes.
Step 2: Toss the shrimp with the garlic, paprika, remaining oil, and salt and add to the sheet.
Step 3: Broil 4 minutes, until pink, opaque, and firm, and finish with the butter and lemon juice. 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 a skillet or the microwave.
31. Parmesan Crusted Cod With Green Beans
Approx. 37g ProteinIngredients: 4 cod fillets (6 oz each, 680 g); 1 lb (450 g) green beans, trimmed; 1/2 cup (50 g) grated Parmesan; 1/4 cup (15 g) panko bread crumbs; 2 tbsp mayonnaise; 1 tbsp lemon juice; 1 tbsp olive oil; 1/4 tsp salt.
Step 1: Heat the oven to 425°F. Toss the green beans with the olive oil and salt on a baking sheet.
Step 2: Stir the Parmesan, panko, mayonnaise, and lemon juice and press onto the cod fillets.
Step 3: Set the cod on the sheet and roast 12 to 15 minutes, until golden and a thermometer reads 145°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 a skillet or the microwave.
32. Broiled Chicken Parmesan Cutlets With Tomatoes
Approx. 51g ProteinIngredients: 1 1/2 lb (680 g) chicken breast cutlets; 1 cup (250 g) marinara sauce; 6 oz (170 g) shredded mozzarella cheese; 1/4 cup (25 g) grated Parmesan; 1 tsp Italian seasoning; 1 tbsp olive oil; 1/4 tsp salt.
Step 1: Heat the broiler. Rub the chicken cutlets with the olive oil, Italian seasoning, and salt and broil on a baking sheet 5 minutes.
Step 2: Flip, top with the marinara sauce, mozzarella cheese, and Parmesan.
Step 3: Broil 4 minutes more, 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, and reheat to 165°F in a skillet or the microwave.
33. Sheet Pan Pork Medallions With Carrots
Approx. 36g ProteinIngredients: 1 1/2 lb (680 g) pork tenderloin, sliced in 1 inch medallions; 1 lb (450 g) carrots, sliced thin; 2 tbsp whole grain mustard; 1 tbsp honey; 2 tbsp vegetable oil; 1 tsp dried thyme; 1/2 tsp salt; 1/4 tsp black pepper.
Step 1: Heat the oven to 450°F. Toss the carrots with 1 tablespoon of the vegetable oil, thyme, and half the salt and roast 8 minutes.
Step 2: Toss the pork with the whole grain mustard, honey, remaining oil, salt, and pepper and add to the sheet.
Step 3: Roast 12 to 14 minutes, until a thermometer reads 145°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 a skillet or the microwave.
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