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Table of Contents
- What Makes These Dinners Healthy
- Squash and Sweet Potato: Sweet and Filling
- Roots and Potatoes: Carrots, Parsnips, Beets, Turnips
- Cabbage Family: Cabbage, Brussels Sprouts, Broccoli, Cauliflower
- Dark Leafy Greens: Kale, Spinach, Chard, Collards
- Mushrooms, Onions, and Leeks: Savory and Deep
- Citrus, Apples, and Fennel: Something Bright
- Winter Produce Shopping Guide
- Food Safety Temperatures
- Time and Protein at a Glance
- How I Counted Protein and Vegetables
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
A healthy dinner starts with the vegetable, not the meat.
This list is sorted by the main winter vegetable on the plate, from squash to citrus. Every card gives exact weights, the grams of vegetables per serving, USDA temperatures, and protein per serving, from 21 to 53 grams.
If you plan the week ahead, our healthy meal prep dinner ideas has more.
Our Take
Fill half the plate with the vegetable, and check the protein with a thermometer.
What Makes These Dinners Healthy
I set three rules for every dish, and I counted each one on the cards.
- At least 150 grams of vegetables per serving, which is roughly a cup and a half.
- At least 20 grams of protein per serving, from lean meat, fish, eggs, dairy, or beans.
- Mostly olive oil and no cream, so the sauce comes from vegetables, broth, and yogurt.
Every card ends with a line called Vegetables that gives the grams per serving and a quick tip. Check our high volume low calorie meals if you want bigger portions for fewer calories.
Squash and Sweet Potato: Sweet and Filling
These 6 dinners put orange vegetables at the center, and they're the sweetest and most filling group. Squash and sweet potato also keep for weeks, so they're easy to stock.
For more ideas, see our butternut squash dinners.
Butternut Squash Soup With Shredded Chicken
Butternut squash makes a soup that's creamy without any cream. Shredded chicken and Greek yogurt bring the protein, so one bowl works as a full dinner instead of a starter.
Vegetables: Each bowl holds about 290 g of vegetables. Squash is sweet, so a pinch of black pepper balances it.
Blend it smooth. Texture matters.
Simmer the chicken right in the squash broth, because it picks up flavor and stays tender, and shred it only after the soup is blended so the pieces stay intact. Add the yogurt off the heat, since boiling it can make the soup look grainy.
The nutrition: About 31 g protein per bowl (1 of 4). The chicken carries the most, and the Greek yogurt comes next.
Sweet Potato and Turkey Chili
The nutrition: Each bowl has about 27 g protein, and the batch makes 6. Most of that comes from the turkey, with the black beans adding more.
Sweet potato turns a standard turkey chili into something thicker and a little sweet, and the cubes soften into the broth as it simmers. Black beans add fiber and plant protein.
Cube them small. They cook faster.
Half inch cubes are tender in about thirty minutes, while bigger chunks stay firm in the middle and slow the whole pot down. If the chili looks thin at the end, mash a few cubes against the side of the pot and let it simmer five more minutes.
Vegetables: That's roughly 270 g of vegetables in every bowl. It freezes well, and the flavor deepens overnight.
Chicken and Black Bean Stuffed Sweet Potatoes
Vegetables: Count on 290 g of vegetables per potato (side not included). Bake the potatoes up to two days ahead and fill them when you're hungry.
Baked sweet potatoes make a built in bowl, and a chicken and black bean filling turns each one into a complete plate. It's the highest protein dish in this group.
Prick the skins first. It lets steam out.
The nutrition: Count on roughly 42 g protein per potato, from 4 equal servings. The chicken leads, followed by the black beans.
A medium potato needs close to an hour at 400°F, so start it before anything else, and you'll know it's ready when a knife slides in with no resistance. Cook the filling while the potatoes finish and spoon it in at the last minute, which keeps the skins from getting soggy.
Sheet Pan Chicken Sausage With Butternut and White Beans
Chicken sausage, butternut squash, and white beans roast together on two pans, and nothing needs stirring. The squash caramelizes at the edges while the beans turn slightly crisp.
Use two pans. Crowding steams everything.
The nutrition: One plate comes to about 25 g protein, with 4 in all. The sausage carries the most, and the white beans comes next.
Spread the pieces in a single layer with space between them, since pieces that touch trap steam and turn soft instead of browning. I'd add the sausage and beans halfway through, because sausage that's cooked the whole time dries out and the beans burst.
Vegetables: Vegetables come to about 260 g a plate. Pre cut squash saves ten minutes if your store sells it.
Butternut Squash and Red Lentil Curry
Red lentils melt into a thick, curry style stew with butternut squash and coconut milk. It's vegetarian, it's filling, and it comes together in a single pot in about thirty five minutes.
The nutrition: Per bowl, it's about 23 g protein (4 servings). Most of that comes from the lentils, with the chickpeas adding more.
Vegetables: Each bowl holds about 290 g of vegetables. It reheats well. Add a little water first.
Rinse the lentils. It removes dust.
Red lentils break down as they cook, which is what thickens the curry, so you don't need flour or cream. Stir the spinach in at the very end so it wilts in the heat of the pot and keeps its color, and add a splash of water if the stew gets too thick as it stands.
Acorn Squash Stuffed With Sausage and Kale
Vegetables: That's roughly 370 g of vegetables in every half. Slice a thin piece off the bottom so each half sits flat.
The nutrition: About 27 g protein per half (1 of 4). The sausage leads, followed by the white beans.
Acorn squash halves hold a sausage, kale, and white bean filling, and they look far fancier than the effort involved. Each half is one full serving.
Roast the squash cut side down. It steams.
Starting the squash face down in the oven gives it a head start of thirty five minutes, so it's tender by the time the filling is ready. Brown the sausage until no pink remains, then stir the kale in just long enough to wilt it, which keeps the greens bright green.
Roots and Potatoes: Carrots, Parsnips, Beets, Turnips
Roots are cheap, they store well, and they roast sweet. These 6 dinners use carrots, parsnips, beets, turnips, and potatoes as the main vegetable.
For more stew ideas, see our high protein stews.
Beef and Root Vegetable Stew
A slow oven stew with carrots, parsnips, and potatoes gives you more than a cup of vegetables in every bowl. The beef turns tender while the roots soften and sweeten.
Vegetables: Count on 180 g of vegetables per bowl (side not included). It tastes even better the next day, so make it ahead.
Brown the beef well. That's the flavor.
Sear the cubes in batches so the pan stays hot, because crowding the pot steams the meat and you lose the browned bits that flavor the broth. The roots go in late so they hold their shape, and the stew is done when a cube of beef falls apart under a fork.
The nutrition: Each bowl has about 25 g protein, and the batch makes 6. The beef carries the most, and the potatoes comes next.
Sheet Pan Chicken Thighs With Carrots and Parsnips
The nutrition: Count on roughly 44 g protein per plate, from 4 equal servings. Most of that comes from the chicken, with the parsnips adding more.
Bone in chicken thighs roast on a bed of carrots and parsnips, and the juices that drip down season the vegetables. It's the best flavor to effort ratio here.
Skin side up. The vegetables catch the fat.
Cut the roots into sticks of similar thickness so they finish together, and keep the thighs on top where the skin can crisp in the dry oven air. A thermometer in the thickest part, not touching the bone, should read 165°F before you pull the pan out.
Vegetables: Vegetables come to about 260 g a plate. Leftover thighs shred nicely into a salad or a wrap.
Roasted Beet and Salmon Sheet Pan Dinner
Vegetables: Each fillet holds about 210 g of vegetables. Beets stain boards, so use one you don't mind.
Roasted beets turn deep red and sweet, and they pair well with salmon and a quick dill yogurt sauce. Salmon is the main protein, with the Greek yogurt adding a little more.
Cut the beets small. Large ones stay hard.
The nutrition: One fillet comes to about 40 g protein, with 4 in all. The salmon leads, followed by the beet.
Three quarter inch cubes are tender in twenty five minutes, which is why the fish goes on the same pan for the last stretch, and you'll want to wear gloves when you peel and cut them. Pull the salmon when a thermometer reads 145°F, because fish keeps cooking for a minute or two.
Chicken Sausage, Potato, and Spinach Skillet
Chicken sausage, potatoes, and spinach cook in a single skillet with eggs baked on top. It's a breakfast for dinner that's still packed with vegetables.
Cover the potatoes. They steam through.
The nutrition: Per serving, it's about 28 g protein (4 servings). The sausage carries the most, and the eggs comes next.
Starting the diced potatoes under a lid softens them quickly, then uncovering lets the edges brown, so you get both a creamy center and a crisp outside. Crack the eggs into wells and cover again, and they're done when the whites are set and the yolks aren't runny.
Vegetables: That's roughly 240 g of vegetables in every serving. Skip the lid for runnier yolks, but cook them past 160°F if you serve kids.
Lentil Soup With Carrots, Parsnips, and Kale
Brown lentils simmer with carrots, parsnips, celery, and kale until the soup is thick and earthy. Because it's plant based, it's also one of the cheapest dinners in this list.
The nutrition: About 25 g protein per bowl (1 of 4). Most of that comes from the lentils, with the tomatoes adding more.
Vegetables: Count on 310 g of vegetables per bowl (side not included). Freeze it in single portions for quick lunches.
Don't salt the lentils early. They toughen.
Brown lentils hold their shape, unlike red ones, so the soup stays chunky and hearty rather than turning to puree. A tablespoon of vinegar at the end brightens everything, and it's the step that stops the soup from tasting flat.
Pork Tenderloin With Roasted Turnips and Carrots
Vegetables: Vegetables come to about 230 g a serving. Slice against the grain for the most tender bites.
The nutrition: Each serving has about 37 g protein, and the batch makes 4. The pork leads, followed by the turnip.
Pork tenderloin is one of the leanest cuts you can buy, and it roasts in about twenty minutes over turnips and carrots. A Dijon and thyme coating gives it a savory crust.
Turnips are mild when roasted. Try them.
Cut the vegetables into three quarter inch pieces and give them a fifteen minute head start, so they're finished when the pork is, and the pork is done at 145°F, per the USDA. Let it rest three minutes before slicing so the juices stay inside.
Cabbage Family: Cabbage, Brussels Sprouts, Broccoli, Cauliflower
Cabbage, Brussels sprouts, broccoli, and cauliflower are the workhorses of winter produce. These 8 dinners lean on them because they're inexpensive and hold up to heat.
For more lighter dinners, see our low carb high protein dinners.
Unstuffed Cabbage Skillet With Beef and Tomatoes
All the flavor of stuffed cabbage rolls, with none of the rolling. Beef, tomatoes, and rice simmer with chopped cabbage in one deep skillet, and it feeds six.
Vegetables: Each serving holds about 310 g of vegetables. It reheats beautifully, which makes it a good lunch.
Chop it, don't roll it. Done.
The cabbage releases water as it cooks, so you don't need to add any broth, and it softens into the tomato sauce within twenty minutes. A spoonful of cider vinegar at the end gives it the sweet and sour edge that traditional cabbage rolls have.
The nutrition: Count on roughly 26 g protein per serving, from 6 equal servings. The beef carries the most, and the cabbage comes next.
Sheet Pan Dijon Chicken Thighs With Brussels Sprouts
The nutrition: One plate comes to about 40 g protein, with 4 in all. Most of that comes from the chicken, with the sprouts adding more.
Boneless chicken thighs and Brussels sprouts share one pan, and a Dijon and honey glaze coats both. It's a weeknight dinner with almost no cleanup.
Halve the sprouts. Flat sides brown.
Place the cut side of each sprout down on the pan so it gets deep color from direct contact with the metal, and don't crowd them, or they'll steam. The chicken is done when a thermometer reads 165°F, which usually takes about twenty five minutes at 425°F.
Vegetables: That's roughly 210 g of vegetables in every plate. Add a squeeze of lemon at the table if you like.
Turkey Shepherd's Pie With Cauliflower Mash
Vegetables: Count on 240 g of vegetables per serving (side not included). Assemble it a day ahead and bake it just before dinner.
Turkey shepherd's pie usually sits under mashed potatoes, and here a cauliflower mash takes their place. The topping browns just as well, and it's lighter.
Drain the cauliflower well. Wet mash is runny.
The nutrition: Per serving, it's about 28 g protein (6 servings). The turkey leads, followed by the Parmesan.
Boil the florets until they're very soft, then press out as much water as you can with a clean towel, because extra moisture is what makes cauliflower mash watery. Spread it over the filling and bake until the edges are golden and the filling bubbles at the sides.
Beef and Broccoli Rice Bowls
Flank steak, broccoli, and a ginger soy sauce come together over brown rice in about twenty minutes. It's takeout in your own kitchen, with more vegetables.
Slice the beef thin. Against the grain.
The nutrition: About 46 g protein per bowl (1 of 4). The beef carries the most, and the broccoli comes next.
Slicing across the muscle fibers makes each piece tender, and a quick sear in a hot pan gives it color without overcooking it. Steam the broccoli with a splash of water just until it turns bright green, since overdone broccoli goes limp and loses its snap.
Vegetables: Vegetables come to about 170 g a bowl. Freeze the steak for twenty minutes first and slicing gets easy.
Smoked Sausage, White Bean, and Cabbage Soup
Smoked sausage, white beans, and cabbage make a soup that tastes like it simmered all afternoon. It takes about forty minutes, and the sausage flavors the whole pot.
The nutrition: Each bowl has about 25 g protein, and the batch makes 4. Most of that comes from the sausage, with the white beans adding more.
Vegetables: Each bowl holds about 320 g of vegetables. Smoked sausage is salty, so taste before you add more salt.
Brown the sausage first. It flavors the oil.
The browned bits at the bottom of the pot dissolve into the broth when the liquid goes in, and that's where most of the savory flavor comes from. Add the cabbage in a big pile and it will shrink dramatically as it simmers, so don't worry if the pot looks full at first.
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Cauliflower and Chicken Tikka Skillet
Vegetables: That's roughly 310 g of vegetables in every serving. Serve it with rice or warm naan if you've got either.
The nutrition: Count on roughly 42 g protein per serving, from 4 equal servings. The chicken leads, followed by the Greek yogurt.
Cauliflower and chicken thighs simmer in a yogurt marinated tikka sauce with tomatoes. The cauliflower takes up the spices and gives the dish plenty of body.
Marinate the chicken. Even ten minutes helps.
The yogurt tenderizes the chicken slightly and helps the spices cling, and the tomatoes cook down into a thick sauce around the florets. When the cauliflower is fork tender and a thermometer in the chicken reads 165°F, the skillet is ready.
Broccoli Cheddar Soup With White Beans
Broccoli cheddar soup is usually a cream and butter bomb, and white beans give this version its body instead. Blending half the pot keeps some chunks for texture.
Vegetables: Count on 210 g of vegetables per bowl (side not included). Thin it with a splash of milk when you reheat it.
Add the cheese off the heat. It stays smooth.
Melting cheddar over a boiling pot can split it into grainy clumps, so take the soup off the burner and stir in the cheese a handful at a time. Shred your own cheddar if you can, since pre shredded bags contain starch that can make the soup gritty.
The nutrition: One bowl comes to about 27 g protein, with 4 in all. The cheddar carries the most, and the broccoli comes next.
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Chicken and Cabbage Stir Fry With Peanut Sauce
The nutrition: Per serving, it's about 31 g protein (4 servings). Most of that comes from the chicken, with the peanut butter adding more.
A fast stir fry with chicken, shredded cabbage, and carrots, tossed in a peanut and lime sauce. Cabbage stays crisp when cooked briefly, and it's one of the cheapest vegetables in winter.
Keep the pan hot. Don't stew it.
Cabbage releases water quickly, so cook it in batches if your pan is small, and stop while it still has a little bite. The sauce thickens in the last minute or so as the peanut butter warms, so pour it in only when everything else is ready.
Vegetables: Vegetables come to about 190 g a serving. Whisk the sauce earlier and keep it ready on the counter.
Dark Leafy Greens: Kale, Spinach, Chard, Collards
Dark greens add iron, folate, and bulk for very few calories. These 6 dinners use kale, spinach, chard, and collards in amounts you can see on the plate.
For more soups, see our winter soups sorted by when the protein goes in.
Kale and White Bean Soup With Turkey Meatballs
Vegetables: Each bowl holds about 170 g of vegetables. Keep the meatballs and soup separate if you're storing leftovers.
Small turkey meatballs simmer in a brothy soup with white beans and a generous amount of kale. It's like Italian wedding soup, with beans making it heartier.
Roll them small. They cook quickly.
The nutrition: About 32 g protein per bowl (1 of 4). The turkey leads, followed by the white beans.
Twenty small meatballs are done in about twelve minutes, and they firm up as they simmer so they don't fall apart when you stir. Chop the kale finely and add it at the end, because it only needs five minutes and goes dull if it sits.
Spinach Ricotta Stuffed Chicken With Roasted Tomatoes
A spinach and ricotta stuffing makes a chicken breast moist from the inside, and cherry tomatoes roast underneath into a quick sauce. It's the highest protein dinner in this list.
Squeeze the spinach dry. Water ruins it.
The nutrition: Each breast has about 47 g protein, and the batch makes 4. The chicken carries the most, and the ricotta comes next.
Frozen spinach holds a lot of water, so wring it out in a clean towel until almost no liquid comes out, or the filling will be loose and leak. Cut a deep pocket without slicing all the way through, secure it with toothpicks, and check for 165°F in the thickest part.
Vegetables: That's roughly 180 g of vegetables in every breast. Remove the toothpicks before serving, and tell the kids.
Swiss Chard and White Bean Skillet With Baked Eggs
Swiss chard and white beans simmer in tomato, and eggs bake right in the pan. The stems add crunch, and the leaves wilt into the sauce.
The nutrition: Count on roughly 23 g protein per serving, from 4 equal servings. Most of that comes from the eggs, with the white beans adding more.
Vegetables: Count on 250 g of vegetables per serving (side not included). Crumble the feta on at the table so it stays creamy.
Use the stems too. They're edible.
Cook the stems first because they take longer, then add the leaves when the beans and tomatoes are hot, and the greens turn silky in a few minutes. Once the eggs go in, cover the skillet and check early, since the whites should be set and the yolks should be thick, not runny.
Collard Greens, Ham, and Black-Eyed Pea Stew
Vegetables: Vegetables come to about 200 g a bowl. Ham is salty, so you likely won't need extra salt.
The nutrition: One bowl comes to about 23 g protein, with 4 in all. The ham leads, followed by the black-eyed peas.
Collard greens, ham, and black-eyed peas simmer together into a Southern style stew. Collards turn tender but keep a little chew, so the stew feels substantial.
Strip the stems. They're tough.
Fold each leaf lengthwise, cut away the thick center rib, and roll the leaves up to slice them in ribbons, which takes about two minutes. A thirty minute simmer is enough to tenderize them, and a splash of vinegar at the end cuts through the richness of the ham.
Spinach and Mushroom Frittata With Feta
A frittata is the fastest dinner here when the refrigerator looks empty. Ten eggs, a big pile of spinach, mushrooms, and feta feed four.
Vegetables: Each wedge holds about 170 g of vegetables. Eat it warm or cold. It's good both ways.
Squeeze out the spinach. Excess water thins it.
Cook the mushrooms until their liquid evaporates before adding the spinach, because wet vegetables make a soggy frittata, and start it on the stove so the bottom sets before it goes in the oven. It's done when the center reads 160°F, per the USDA, and the top is lightly golden.
The nutrition: Per wedge, it's about 24 g protein (4 servings). The eggs carries the most, and the feta comes next.
Kale, Sweet Potato, and Quinoa Bowls With Chicken
The nutrition: About 43 g protein per bowl (1 of 4). Most of that comes from the chicken, with the quinoa adding more.
Roasted sweet potato, fluffy quinoa, and massaged kale sit under spiced chicken in a bowl that's balanced and colorful. It also packs well for lunch.
Massage the kale. It softens it.
Rubbing raw kale with oil and lemon juice for a minute breaks down its tough fibers, so it's tender instead of leathery. The sweet potato and chicken roast on one pan, so you only have a single tray and a small pot to wash afterward.
Vegetables: That's roughly 170 g of vegetables in every bowl. Keep the dressing separate for lunches.
Mushrooms, Onions, and Leeks: Savory and Deep
Mushrooms, onions, and leeks give a savory depth that makes lighter dinners taste rich. These 6 dishes use them in big amounts.
For more one pan dinners, see our high protein skillet dinners.
Beef and Mushroom Stroganoff With Greek Yogurt
Vegetables: Count on 180 g of vegetables per serving (side not included). Egg noodles are traditional. Brown rice works too.
A lightened stroganoff uses Greek yogurt in place of sour cream and a pound and a quarter of mushrooms for body. Sirloin keeps the beef tender with a short cook time.
Stir the yogurt in off the heat. Always.
The nutrition: Each serving has about 53 g protein, and the batch makes 4. The beef leads, followed by the noodles.
Yogurt can curdle if it boils, so the pan comes off the stove before it goes in, and a spoonful of the hot sauce stirred into the yogurt first helps it blend in smoothly. Sear the beef in two batches so it browns instead of steaming, and keep each piece to a thin strip.
French Onion Chicken Skillet
Four large onions cook down until they're sweet and jammy, and they sit under a chicken breast with melted Gruyere on top. It tastes like the soup, minus the bread.
Be patient with the onions. It's the dish.
The nutrition: Count on roughly 49 g protein per breast, from 4 equal servings. The chicken carries the most, and the Gruyere comes next.
Cooking the onions slowly over medium low heat for twenty minutes turns their sugars brown and deep, and rushing them on high heat makes them bitter instead. Finish the chicken in the oven until a thermometer reads 165°F, then let the cheese melt under the oven's heat.
Vegetables: Vegetables come to about 200 g a breast. Use an oven safe skillet to save a dish.
Mushroom and Chicken Barley Soup
Barley adds a chewy, hearty texture to a chicken and mushroom soup, and the mushrooms give it a deep, savory flavor. It's the kind of bowl that warms you up on a cold night.
The nutrition: One bowl comes to about 29 g protein, with 4 in all. Most of that comes from the chicken, with the mushrooms adding more.
Vegetables: Each bowl holds about 200 g of vegetables. Check it at day two. It will need extra broth.
Barley keeps absorbing. Add broth later.
Pearled barley soaks up liquid as the soup stands, so it will look thicker the next day, and you'll want to loosen it with a cup of broth or water when you reheat it. Simmer the thighs whole and shred them once they're tender, which is easier than cutting raw chicken.
Leek, Potato, and White Bean Soup With Ham
Vegetables: That's roughly 230 g of vegetables in every bowl. Don't boil it after the milk goes in.
The nutrition: Per bowl, it's about 21 g protein (4 servings). The ham leads, followed by the white beans.
Leeks give a mild, sweet onion flavor to a soup of potatoes, white beans, and ham. Blending half of it makes it creamy while the rest stays chunky.
Wash the leeks well. Grit hides inside.
Slice them in half lengthwise and rinse between the layers under running water, because soil collects there and ruins a smooth soup. Only the white and light green parts go in the pot, and the dark green tops can be saved for stock.
Turkey and Spinach Stuffed Portobellos
Large portobello caps hold a ground turkey and spinach filling topped with melted cheese. Each mushroom is a single serving, and the cap is roasted first so it isn't watery.
Vegetables: Count on 170 g of vegetables per mushroom (side not included). Pat the caps dry after roasting.
Scrape the gills out. They turn it muddy.
Roast the caps cut side down at first so they release some of their moisture onto the pan instead of into the filling, then flip and fill them. The filling goes in cooked, so the second bake is only about fifteen minutes, long enough to melt the cheese and brown the top.
The nutrition: About 32 g protein per mushroom (1 of 4). The turkey carries the most, and the mozzarella comes next.
Lentil and Mushroom Bolognese Over Spaghetti
The nutrition: Each plate has about 28 g protein, and the batch makes 4. Most of that comes from the lentils, with the pasta adding more.
Finely chopped mushrooms, carrots, and celery cook down with brown lentils into a meaty sauce with no meat at all. It's a vegetarian dinner that doesn't feel like a compromise.
Chop everything fine. It blends in.
Browning the mushrooms thoroughly before the liquid goes in is the key step, because it builds the savory depth that meat usually supplies. The lentils soak up the tomato and broth as they cook, and the sauce is ready when it's thick enough to coat the back of a spoon.
Vegetables: Vegetables come to about 400 g a plate. It freezes well. Cook fresh pasta when you reheat.
Citrus, Apples, and Fennel: Something Bright
Citrus and apples add acidity and a little sweetness, which keeps a winter plate from tasting heavy. These 5 dinners are the brightest in the list.
For more fish, see our salmon dinners.
Orange Oregano Chicken With Roasted Fennel
Vegetables: Each plate holds about 260 g of vegetables. Save a few fennel fronds as a garnish.
Roasted fennel turns soft and sweet, and fresh orange juice and oregano flavor the chicken. It's a bright dinner for the dull weeks of winter.
Trim the fennel. Keep the bulb only.
The nutrition: Count on roughly 36 g protein per plate, from 4 equal servings. The chicken leads, followed by the fennel.
Cut off the stalks and fronds, slice the bulb into wedges, and roast it with the onion first, because it takes longer than the chicken thighs do. Add the thighs and orange slices later, and they're done at 165°F when the juices run clear and the edges have browned.
Apple Pork Chops With Braised Red Cabbage
Pork chops, apples, and red cabbage is a classic fall and winter pairing, and the cabbage braises with cider vinegar until it's tender. The whole meal cooks in one skillet.
Don't overcook the pork. It dries fast.
The nutrition: One chop comes to about 38 g protein, with 4 in all. The pork carries the most, and the cabbage comes next.
Sear the chops first to build flavor, set them aside while the cabbage and apples braise, and return them for only five minutes at the end so they stay juicy. Pork is safe at 145°F, per the USDA, with a three minute rest.
Vegetables: That's roughly 260 g of vegetables in every chop. Red cabbage keeps its color best with the vinegar.
Citrus Salmon With Roasted Broccoli and Quinoa
Orange slices on top of salmon perfume the fish as it roasts, and the broccoli and quinoa share the same dinner. It's balanced, fast, and light.
The nutrition: Per fillet, it's about 46 g protein (4 servings). Most of that comes from the salmon, with the quinoa adding more.
Vegetables: Count on 250 g of vegetables per fillet (side not included). Rinse the quinoa first so it isn't bitter.
Squeeze the second orange at the end. It's fresh.
Roasting orange slices on the fish lets their oils flavor it, and the juice from a second orange added at the end gives a bright finish. Salmon is done at 145°F, and the quinoa simmers on the stove while the oven does the rest.
Apple Chicken Sausage With Kale and Roasted Potatoes
Vegetables: Vegetables come to about 240 g a plate. Cut the potatoes small and they'll finish on time.
The nutrition: About 23 g protein per plate (1 of 4). The sausage leads, followed by the white beans.
Apple chicken sausage, roasted potatoes, white beans, and crisp kale chips cook together on one pan. It's a fast, family friendly dinner with a sweet and savory taste.
Add the kale last. It burns fast.
Tossed with oil and added for the final five minutes, the kale edges turn crisp like chips while the center stays tender. The sausage is already cooked, so it only needs to heat through, which keeps it from drying out in the oven.
Lemon Chicken Soup With Spinach and Orzo
A lemony chicken soup with spinach and orzo tastes like a spring dish but works in January. The lemon juice keeps the broth light and bright.
Vegetables: Each bowl holds about 180 g of vegetables. Use fresh lemon juice. Bottled tastes flat.
Add the orzo late. It swells.
Cooking the orzo for only eight to ten minutes keeps it tender, and cooking it directly in the pot makes the broth slightly creamy from the starch. If you're saving leftovers, keep the pasta apart from the soup, since it keeps absorbing broth and turns mushy overnight.
The nutrition: Each bowl has about 36 g protein, and the batch makes 4. The chicken carries the most, and the pasta comes next.
Winter Produce Shopping Guide
Winter vegetables are cheapest when they're in season and stored well, so I built the list around them.
- Squash, sweet potatoes, carrots, parsnips, turnips, and beets keep for weeks in a cool, dark place.
- Cabbage keeps a month or more in the refrigerator drawer, and Brussels sprouts a week.
- Kale, chard, and collards keep about five days, so cook them early in the week.
- Frozen spinach, peas, and cauliflower are fine, and they're picked at peak freshness.
For make ahead help, see our winter meal prep ideas sorted by session.
Food Safety Temperatures
The USDA's safe temperature chart lists 165°F for poultry and leftovers, 160°F for ground meat and egg dishes, and 145°F for whole cuts of beef, pork, and fish. Cooked leftovers keep 3 to 4 days in the refrigerator, per FoodSafety.gov.
- Cook poultry and ground turkey to 165°F, and check the thickest part.
- Cook the frittata and any egg dish to 160°F.
- Cool soups quickly in shallow containers, within 2 hours.
- Reheat all leftovers to 165°F.
Time and Protein at a Glance
Use this list to plan the week. Times include prep and cooking, and protein is per serving.
- Butternut Squash Soup With Shredded Chicken: 1 hr, about 31 g protein per bowl
- Sweet Potato and Turkey Chili: 1 hr 5 min, about 27 g protein per bowl
- Chicken and Black Bean Stuffed Sweet Potatoes: 1 hr 20 min, about 42 g protein per potato
- Sheet Pan Chicken Sausage With Butternut and White Beans: 50 min, about 25 g protein per plate
- Butternut Squash and Red Lentil Curry: 55 min, about 23 g protein per bowl
- Acorn Squash Stuffed With Sausage and Kale: 1 hr 20 min, about 27 g protein per half
- Beef and Root Vegetable Stew: 2 hr 55 min, about 25 g protein per bowl
- Sheet Pan Chicken Thighs With Carrots and Parsnips: 1 hr 5 min, about 44 g protein per plate
- Roasted Beet and Salmon Sheet Pan Dinner: 1 hr, about 40 g protein per fillet
- Chicken Sausage, Potato, and Spinach Skillet: 45 min, about 28 g protein per serving
- Lentil Soup With Carrots, Parsnips, and Kale: 1 hr 15 min, about 25 g protein per bowl
- Pork Tenderloin With Roasted Turnips and Carrots: 1 hr 5 min, about 37 g protein per serving
- Unstuffed Cabbage Skillet With Beef and Tomatoes: 1 hr, about 26 g protein per serving
- Sheet Pan Dijon Chicken Thighs With Brussels Sprouts: 45 min, about 40 g protein per plate
- Turkey Shepherd's Pie With Cauliflower Mash: 1 hr 25 min, about 28 g protein per serving
- Beef and Broccoli Rice Bowls: 40 min, about 46 g protein per bowl
- Smoked Sausage, White Bean, and Cabbage Soup: 1 hr, about 25 g protein per bowl
- Cauliflower and Chicken Tikka Skillet: 50 min, about 42 g protein per serving
- Broccoli Cheddar Soup With White Beans: 45 min, about 27 g protein per bowl
- Chicken and Cabbage Stir Fry With Peanut Sauce: 35 min, about 31 g protein per serving
- Kale and White Bean Soup With Turkey Meatballs: 1 hr, about 32 g protein per bowl
- Spinach Ricotta Stuffed Chicken With Roasted Tomatoes: 1 hr, about 47 g protein per breast
- Swiss Chard and White Bean Skillet With Baked Eggs: 45 min, about 23 g protein per serving
- Collard Greens, Ham, and Black-Eyed Pea Stew: 1 hr 5 min, about 23 g protein per bowl
- Spinach and Mushroom Frittata With Feta: 45 min, about 24 g protein per wedge
- Kale, Sweet Potato, and Quinoa Bowls With Chicken: 1 hr, about 43 g protein per bowl
- Beef and Mushroom Stroganoff With Greek Yogurt: 50 min, about 53 g protein per serving
- French Onion Chicken Skillet: 1 hr 15 min, about 49 g protein per breast
- Mushroom and Chicken Barley Soup: 1 hr 10 min, about 29 g protein per bowl
- Leek, Potato, and White Bean Soup With Ham: 55 min, about 21 g protein per bowl
- Turkey and Spinach Stuffed Portobellos: 1 hr, about 32 g protein per mushroom
- Lentil and Mushroom Bolognese Over Spaghetti: 1 hr 10 min, about 28 g protein per plate
- Orange Oregano Chicken With Roasted Fennel: 1 hr 5 min, about 36 g protein per plate
- Apple Pork Chops With Braised Red Cabbage: 58 min, about 38 g protein per chop
- Citrus Salmon With Roasted Broccoli and Quinoa: 45 min, about 46 g protein per fillet
- Apple Chicken Sausage With Kale and Roasted Potatoes: 1 hr, about 23 g protein per plate
- Lemon Chicken Soup With Spinach and Orzo: 1 hr, about 36 g protein per bowl
How I Counted Protein and Vegetables
I multiplied typical USDA FoodData Central values by the weights on each card, then divided by the servings. Raw meat is counted raw, bone-in cuts are counted with the bone, and canned beans are counted drained, so the numbers are estimates.
The vegetable grams count the vegetables, fruit, and mushrooms on each card, before cooking and per serving, rounded to the nearest 10. They don't include rice, pasta, beans, or lentils.
Where These Cards Differ From Typical Versions
These cards are my own builds, weighed so the protein and vegetables can be counted. A test cook is wise before you serve them to guests, and an oven that runs hot can change the times.
Many versions of these dishes use cream, sour cream, or butter for body. Here yogurt, beans, and blended vegetables do that job, so the texture is a little lighter than you may expect.
Questions About Healthy Winter Dinners
Which dinner has the most protein?
Beef and Mushroom Stroganoff With Greek Yogurt leads at about 53 grams per serving, followed by French Onion Chicken Skillet at about 49 grams and Spinach Ricotta Stuffed Chicken With Roasted Tomatoes at about 47. The lowest's the Leek, Potato, and White Bean Soup With Ham at about 21 grams.
Which dinners are vegetarian?
The butternut squash and red lentil curry, the lentil soup with root vegetables, the lentil bolognese, and the broccoli cheddar soup with white beans contain no meat. The frittata and the chard skillet use eggs, and the portobellos use turkey.
Which dinners freeze well?
The soups, the chili, the stew, the shepherd's pie, and the bolognese freeze for 2 to 3 months. Skip freezing the yogurt based dishes and the frittata.
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 numbers exact?
No. They're estimates based on typical USDA values, and your brands and cuts will vary.
1. Butternut Squash Soup With Shredded Chicken
Approx. 31g ProteinIngredients: 2 lb (900 g) butternut squash, peeled and cubed; 1 lb (450 g) boneless skinless chicken breasts; 1 yellow onion, diced (150 g); 2 carrots, diced (120 g); 3 garlic cloves, minced (9 g); 5 cups chicken broth; 1 tsp dried thyme; 1/2 cup (120 g) plain Greek yogurt; 1 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Cook the onion and carrots in the olive oil for 5 minutes, then stir in the garlic and thyme for 1 minute.
Step 2: Add the squash, broth, and chicken breasts, cover, and simmer 20 to 25 minutes, until the squash is tender and a thermometer in the chicken reads 165°F.
Step 3: Lift out the chicken and shred it. Blend the soup until smooth, then stir in the Greek yogurt, chicken, salt, and pepper and heat until steaming. 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. Sweet Potato and Turkey Chili
Approx. 27g ProteinIngredients: 1 1/2 lb (680 g) ground turkey; 2 sweet potatoes, cubed (500 g); 1 can (15 oz) black beans, drained (255 g); 1 can (28 oz) crushed tomatoes (794 g); 1 yellow onion, diced (150 g); 1 red bell pepper, diced (150 g); 3 garlic cloves, minced (9 g); 2 tbsp chili powder; 1 tsp ground cumin; 1 cup water; 1 tbsp olive oil; 1 tsp salt.
Step 1: Brown the turkey with the onion and bell pepper in the olive oil for 8 minutes, until no pink remains and a thermometer reads 165°F.
Step 2: Stir in the garlic, chili powder, and cumin for 1 minute, then add the tomatoes, sweet potatoes, black beans, water, and salt.
Step 3: Simmer 30 minutes, until the sweet potatoes are tender and the chili has thickened. 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.
3. Chicken and Black Bean Stuffed Sweet Potatoes
Approx. 42g ProteinIngredients: 4 sweet potatoes (about 250 g each, 1000 g); 1 lb (450 g) boneless skinless chicken breasts, diced; 1 can (15 oz) black beans, drained (255 g); 5 oz (140 g) baby spinach; 1/2 cup (56 g) shredded cheddar cheese; 1/2 cup (120 g) plain Greek yogurt; 1 cup (250 g) salsa; 1 tsp ground cumin; 1 tbsp olive oil; 1 tsp salt.
Step 1: Heat the oven to 400°F. Prick the sweet potatoes, set them on a baking sheet, and bake 50 to 60 minutes, until tender.
Step 2: Cook the chicken in the olive oil with the cumin and salt for 8 minutes, until a thermometer reads 165°F, then add the black beans, spinach, and half the salsa until the spinach wilts.
Step 3: Split the sweet potatoes, fill them, and top with the cheddar, Greek yogurt, and remaining salsa. 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.
4. Sheet Pan Chicken Sausage With Butternut and White Beans
Approx. 25g ProteinIngredients: 1 lb (450 g) fully cooked chicken sausage, sliced; 2 lb (900 g) butternut squash, cubed; 1 red onion, cut in wedges (150 g); 1 can (15 oz) white beans, drained (255 g); 1 tsp smoked paprika; 1 tsp dried thyme; 2 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the squash and red onion with the olive oil, paprika, thyme, salt, and pepper and spread them on two baking sheets. Roast 15 minutes.
Step 2: Add the sausage and white beans and roast 12 to 15 minutes more, until the squash is tender and the sausage is browned and hot, at least 165°F.
Step 3: Serve straight from the pan. 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.
5. Butternut Squash and Red Lentil Curry
Approx. 23g ProteinIngredients: 1 cup (200 g) dry red lentils, rinsed; 1 lb (450 g) butternut squash, cubed; 1 can (15 oz) chickpeas, drained (255 g); 1 can (13.5 oz) coconut milk (400 g); 1 can (14.5 oz) diced tomatoes (411 g); 5 oz (140 g) baby spinach; 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 1 tbsp grated fresh ginger; 2 tbsp curry powder; 3 cups vegetable broth; 1 tbsp olive oil; 1 tsp salt.
Step 1: Cook the onion in the olive oil for 5 minutes, then stir in the garlic, ginger, and curry powder for 1 minute.
Step 2: Add the lentils, squash, chickpeas, coconut milk, tomatoes, and broth and simmer 25 minutes, until the lentils and squash are tender.
Step 3: Stir in the spinach and salt 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, or freeze portions up to 2 to 3 months, and reheat to 165°F.
6. Acorn Squash Stuffed With Sausage and Kale
Approx. 27g ProteinIngredients: 2 large acorn squash, halved and seeded (about 1200 g); 1 lb (450 g) bulk Italian sausage; 1 can (15 oz) white beans, drained (255 g); 5 oz (140 g) chopped kale; 1 yellow onion, diced (150 g); 2 garlic cloves, minced (6 g); 1/4 cup (25 g) grated Parmesan; 2 tbsp olive oil; 1 tsp salt.
Step 1: Heat the oven to 400°F. Brush the squash with 1 tablespoon of the olive oil, sprinkle with the salt, and roast cut side down 35 to 40 minutes, until tender.
Step 2: Cook the sausage and onion in the remaining olive oil for 8 minutes, until no pink remains and a thermometer reads 160°F, then add the garlic, kale, and white beans for 3 minutes.
Step 3: Turn the squash cut side up, fill, top with the Parmesan, and bake 10 minutes, until golden. 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. Beef and Root Vegetable Stew
Approx. 25g ProteinIngredients: 1 1/2 lb (680 g) beef stew meat, in 1 inch cubes; 4 carrots, sliced (240 g); 2 parsnips, sliced (250 g); 1 lb (450 g) small potatoes, halved; 1 yellow onion, diced (150 g); 2 tbsp tomato paste; 4 cups beef broth; 1 tsp dried thyme; 2 bay leaves; 2 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 325°F. Season the beef with the salt and pepper and sear it in the olive oil in a Dutch oven in batches, 4 minutes per batch, then remove it.
Step 2: Cook the onion for 4 minutes, stir in the tomato paste for 1 minute, then add the broth, thyme, bay leaves, and beef. Cover and bake 1 1/2 hours.
Step 3: Add the carrots, parsnips, and potatoes and bake 45 minutes more, until the beef and vegetables are 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.
8. Sheet Pan Chicken Thighs With Carrots and Parsnips
Approx. 44g ProteinIngredients: 6 bone-in skin-on chicken thighs (about 170 g each, 1020 g); 1 lb (450 g) carrots, cut in sticks; 1 lb (450 g) parsnips, cut in sticks; 1 red onion, cut in wedges (150 g); 1 tsp smoked paprika; 1 tsp garlic powder; 3 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the carrots, parsnips, and red onion with 2 tablespoons of the olive oil and the salt and spread them on two baking sheets.
Step 2: Rub the chicken with the remaining olive oil, paprika, garlic powder, and pepper and set it on top of the vegetables, skin side up.
Step 3: Roast 40 to 45 minutes, until the skin is crisp, the vegetables are tender, 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.
9. Roasted Beet and Salmon Sheet Pan Dinner
Approx. 40g ProteinIngredients: 1 1/2 lb (680 g) salmon fillets, cut in 4 pieces; 1 1/2 lb (680 g) beets, peeled and cut in 3/4 inch cubes; 1 red onion, cut in wedges (150 g); 1/2 cup (120 g) plain Greek yogurt; 2 tbsp chopped fresh dill; 1 tbsp lemon juice; 3 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the beets and red onion with 2 tablespoons of the olive oil and half the salt on a baking sheet and roast 25 minutes.
Step 2: Push the vegetables aside, rub the salmon with the remaining olive oil, salt, and pepper, and roast 12 to 15 minutes, until a thermometer reads 145°F.
Step 3: Stir the Greek yogurt, dill, and lemon juice together and spoon it 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 the microwave or oven.
10. Chicken Sausage, Potato, and Spinach Skillet
Approx. 28g ProteinIngredients: 12 oz (340 g) fully cooked chicken sausage, sliced; 1 1/2 lb (680 g) potatoes, diced; 5 oz (140 g) baby spinach; 1 yellow onion, diced (150 g); 6 large eggs (50 g each, 300 g); 1 tsp smoked paprika; 2 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Cook the potatoes in the olive oil in a 12 inch skillet, covered, for 12 minutes, stirring once, until tender. Sprinkle with the paprika, salt, and pepper.
Step 2: Add the onion and sausage for 6 minutes, until browned and hot, then stir in the spinach until it wilts.
Step 3: Make 6 wells, crack in the eggs, cover, and cook 5 to 6 minutes, until the whites are set and the yolks are firm. 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. Lentil Soup With Carrots, Parsnips, and Kale
Approx. 25g ProteinIngredients: 1 3/4 cups (350 g) dry brown lentils, rinsed; 4 carrots, diced (240 g); 2 parsnips, diced (250 g); 3 celery ribs, diced (120 g); 1 yellow onion, diced (150 g); 3 oz (85 g) chopped kale; 1 can (14.5 oz) diced tomatoes (411 g); 3 garlic cloves, minced (9 g); 6 cups vegetable broth; 1 tsp dried thyme; 1 tbsp red wine vinegar; 2 tbsp olive oil; 1 tsp salt.
Step 1: Cook the onion, carrots, parsnips, and celery in the olive oil for 8 minutes, then stir in the garlic and thyme for 1 minute.
Step 2: Add the lentils, tomatoes, and broth and simmer 35 minutes, until the lentils are tender, then stir in the kale for 5 minutes.
Step 3: Stir in the vinegar and salt. 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. Pork Tenderloin With Roasted Turnips and Carrots
Approx. 37g ProteinIngredients: 1 1/2 lb (680 g) pork tenderloin (2 pieces); 1 lb (450 g) turnips, cut in 3/4 inch cubes; 1 lb (450 g) carrots, cut in chunks; 2 tbsp Dijon mustard; 1 tbsp fresh thyme leaves; 3 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the turnips and carrots with 2 tablespoons of the olive oil, salt, and pepper on a baking sheet and roast 15 minutes.
Step 2: Brush the pork with the Dijon mustard, thyme, and remaining olive oil, nestle it among the vegetables, and roast 20 to 25 minutes, until a thermometer reads 145°F.
Step 3: Rest the pork 3 minutes before slicing. 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.
13. Unstuffed Cabbage Skillet With Beef and Tomatoes
Approx. 26g ProteinIngredients: 1 1/2 lb (680 g) 85 percent lean ground beef; 1 small head green cabbage, chopped (900 g); 1 can (28 oz) crushed tomatoes (794 g); 1 yellow onion, diced (150 g); 1 cup cooked brown rice (about 195 g); 3 garlic cloves, minced (9 g); 1 tsp smoked paprika; 1 tbsp cider vinegar; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Brown the beef with the onion in a large deep skillet for 8 minutes, until no pink remains and a thermometer reads 160°F, then stir in the garlic and paprika for 1 minute.
Step 2: Add the cabbage, tomatoes, rice, salt, and pepper, cover, and simmer 20 minutes, until the cabbage is tender.
Step 3: Stir in the cider vinegar. 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. Sheet Pan Dijon Chicken Thighs With Brussels Sprouts
Approx. 40g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken thighs; 1 1/2 lb (680 g) Brussels sprouts, halved; 1 red onion, cut in wedges (150 g); 2 tbsp Dijon mustard; 1 tbsp honey; 3 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the Brussels sprouts and red onion with 2 tablespoons of the olive oil, salt, and pepper on a large baking sheet.
Step 2: Stir the Dijon mustard, honey, and remaining olive oil together, toss the chicken in it, and set it among the vegetables.
Step 3: Roast 25 to 30 minutes, until the sprouts are browned and a thermometer in the chicken 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.
15. Turkey Shepherd's Pie With Cauliflower Mash
Approx. 28g ProteinIngredients: 1 1/2 lb (680 g) ground turkey; 2 lb (900 g) cauliflower florets; 4 carrots, diced (240 g); 1 cup (150 g) frozen peas; 1 yellow onion, diced (150 g); 2 tbsp tomato paste; 1 cup chicken broth; 1/2 cup (50 g) grated Parmesan; 1/4 cup (60 g) milk; 2 tbsp butter; 1 tsp dried thyme; Water for boiling the cauliflower; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 400°F. Boil the cauliflower in water for 10 minutes, until very tender, drain well, and mash with the butter, milk, Parmesan, salt, and pepper.
Step 2: Brown the turkey with the onion and carrots for 8 minutes, until no pink remains and a thermometer reads 165°F, then stir in the tomato paste and thyme. Add the broth and peas and simmer 5 minutes.
Step 3: Spread the filling in a 9 by 13 inch baking dish, top with the cauliflower mash, and bake 20 minutes, until bubbling and golden. 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. Beef and Broccoli Rice Bowls
Approx. 46g ProteinIngredients: 1 1/2 lb (680 g) flank steak, thinly sliced; 1 1/2 lb (680 g) broccoli florets; 3 cups cooked brown rice (about 585 g); 3 garlic cloves, minced (9 g); 1 tbsp grated fresh ginger; 1/4 cup (64 g) soy sauce; 1 tbsp honey; 1 tbsp cornstarch; 2 tbsp vegetable oil; 1/4 cup water.
Step 1: Stir the soy sauce, honey, cornstarch, and water together. Sear the steak in the vegetable oil in batches, 2 to 3 minutes per batch, until browned and a thermometer reads 145°F, and set it aside.
Step 2: Add the broccoli and a splash of water to the pan, cover, and cook 4 minutes, until tender crisp, then add the garlic and ginger for 30 seconds.
Step 3: Return the beef, pour in the sauce, and cook 1 to 2 minutes, until thickened, 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 the microwave or oven.
17. Smoked Sausage, White Bean, and Cabbage Soup
Approx. 25g ProteinIngredients: 12 oz (340 g) smoked sausage, sliced; 2 cans (15 oz each) white beans, drained (510 g); 1 small head green cabbage, chopped (600 g); 2 carrots, diced (120 g); 1 yellow onion, diced (150 g); 1 can (14.5 oz) diced tomatoes (411 g); 3 garlic cloves, minced (9 g); 5 cups chicken broth; 1 tsp dried thyme; 1 tbsp cider vinegar; 1 tbsp olive oil; 1 tsp salt.
Step 1: Brown the sausage in the olive oil for 5 minutes, then add the onion and carrots for 5 minutes and the garlic and thyme for 1 minute.
Step 2: Add the cabbage, tomatoes, white beans, and broth and simmer 25 minutes, until the cabbage is tender.
Step 3: Stir in the cider vinegar and salt. 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.
18. Cauliflower and Chicken Tikka Skillet
Approx. 42g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken thighs, diced; 1 1/2 lb (680 g) cauliflower florets; 1 can (14.5 oz) diced tomatoes (411 g); 1 yellow onion, diced (150 g); 3/4 cup (180 g) plain Greek yogurt; 2 tbsp tikka masala spice blend; 3 garlic cloves, minced (9 g); 2 tbsp olive oil; 1 tsp salt.
Step 1: Stir the chicken with the Greek yogurt, 1 tablespoon of the tikka masala spice, and salt. Cook the onion in the olive oil for 5 minutes, then add the garlic and remaining tikka masala spice for 1 minute.
Step 2: Add the chicken and cook 6 minutes, then add the tomatoes and cauliflower, cover, and simmer 15 minutes, until the cauliflower is tender and a thermometer in the chicken reads 165°F.
Step 3: Serve hot. 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. Broccoli Cheddar Soup With White Beans
Approx. 27g ProteinIngredients: 1 1/2 lb (680 g) broccoli, chopped; 1 can (15 oz) white beans, drained (255 g); 2 cups (225 g) shredded cheddar cheese; 2 cups (480 g) milk; 3 cups chicken broth; 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 2 tbsp butter; 2 tbsp all purpose flour (16 g); 1 tsp salt; 1/2 tsp black pepper.
Step 1: Melt the butter, cook the onion for 5 minutes, add the garlic for 1 minute, and whisk in the flour for 1 minute.
Step 2: Add the broth, broccoli, and white beans and simmer 10 minutes, until the broccoli is tender. Blend about half the soup until smooth.
Step 3: Stir in the milk, then the cheddar, a handful at a time, off the heat until melted, and season with the salt and pepper. 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. Chicken and Cabbage Stir Fry With Peanut Sauce
Approx. 31g ProteinIngredients: 1 lb (450 g) boneless skinless chicken thighs, sliced; 1 small head green cabbage, shredded (600 g); 2 carrots, shredded (120 g); 3 scallions, sliced (45 g); 3 tbsp (48 g) peanut butter; 3 tbsp (48 g) soy sauce; 1 tbsp lime juice; 1 tbsp honey; 2 cups cooked rice (about 390 g); 2 tbsp vegetable oil; 3 garlic cloves, minced (9 g); 1/4 cup water.
Step 1: Whisk the peanut butter, soy sauce, lime juice, honey, and water until smooth.
Step 2: Cook the chicken in the vegetable oil for 6 to 8 minutes, until a thermometer reads 165°F, then add the garlic, carrots, and cabbage for 5 minutes, until tender crisp.
Step 3: Stir in the scallions and sauce 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 the microwave or oven.
21. Kale and White Bean Soup With Turkey Meatballs
Approx. 32g ProteinIngredients: 1 lb (450 g) ground turkey; 1/3 cup (30 g) panko bread crumbs; 1 large egg (50 g); 1/4 cup (25 g) grated Parmesan; 1 can (15 oz) white beans, drained (255 g); 10 oz (283 g) chopped kale; 3 carrots, diced (180 g); 2 celery ribs, diced (80 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 6 cups chicken broth; 1 tsp Italian seasoning; 1 tbsp olive oil; 1 tsp salt.
Step 1: Mix the turkey, panko, egg, Parmesan, Italian seasoning, and salt and roll into 20 small meatballs.
Step 2: Cook the onion, carrots, and celery in the olive oil for 6 minutes, add the garlic for 1 minute, then add the broth and bring to a simmer. Drop in the meatballs and simmer 12 minutes, until a thermometer reads 165°F.
Step 3: Stir in the white beans and kale for 5 minutes, until the kale is 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.
22. Spinach Ricotta Stuffed Chicken With Roasted Tomatoes
Approx. 47g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts (4 breasts); 10 oz (283 g) frozen chopped spinach, thawed and squeezed dry; 1/2 cup (125 g) ricotta cheese; 1/4 cup (25 g) grated Parmesan; 1 lb (450 g) cherry tomatoes, halved; 2 garlic cloves, minced (6 g); 1 tsp Italian seasoning; 2 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 375°F. Mix the spinach, ricotta, Parmesan, garlic, and salt.
Step 2: Cut a pocket in each chicken breast, fill it with the spinach mixture, and secure with toothpicks. Toss the tomatoes with the olive oil, Italian seasoning, and pepper on a baking sheet and set the chicken on top.
Step 3: Roast 30 to 35 minutes, until a thermometer in the chicken 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.
23. Swiss Chard and White Bean Skillet With Baked Eggs
Approx. 23g ProteinIngredients: 1 lb (450 g) Swiss chard, stems and leaves chopped; 1 can (15 oz) white beans, drained (255 g); 1 can (14.5 oz) diced tomatoes (411 g); 1 yellow onion, diced (150 g); 8 large eggs (50 g each, 400 g); 1/2 cup (75 g) crumbled feta; 3 garlic cloves, minced (9 g); 1 tsp smoked paprika; 2 tbsp olive oil; 1 tsp salt.
Step 1: Cook the onion and chard stems in the olive oil for 6 minutes, then add the garlic and paprika for 1 minute.
Step 2: Add the tomatoes, white beans, chard leaves, and salt and simmer 8 to 10 minutes, until the chard is tender.
Step 3: Make 8 wells, crack in the eggs, cover, and cook 6 to 8 minutes, until the whites are set and the yolks are firm, then top with the feta. 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.
24. Collard Greens, Ham, and Black-Eyed Pea Stew
Approx. 23g ProteinIngredients: 8 oz (227 g) cooked ham, diced; 2 cans (15 oz each) black-eyed peas, drained (510 g); 1 lb (450 g) collard greens, chopped; 2 carrots, diced (120 g); 2 celery ribs, diced (80 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 5 cups chicken broth; 1 tsp smoked paprika; 1 tbsp cider vinegar; 1 tbsp olive oil.
Step 1: Cook the onion, carrots, and celery in the olive oil for 6 minutes, then add the garlic, paprika, and ham for 2 minutes.
Step 2: Add the collard greens, black-eyed peas, and broth and simmer 30 minutes, until the collards are tender.
Step 3: Stir in the cider vinegar. 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.
25. Spinach and Mushroom Frittata With Feta
Approx. 24g ProteinIngredients: 10 large eggs (50 g each, 500 g); 10 oz (283 g) baby spinach; 8 oz (227 g) mushrooms, sliced; 1 yellow onion, diced (150 g); 3/4 cup (110 g) crumbled feta; 1/4 cup (60 g) milk; 1 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 375°F. Cook the onion and mushrooms in the olive oil in a 10 inch oven safe skillet for 6 minutes, then add the spinach until it wilts.
Step 2: Whisk the eggs, milk, salt, and pepper, pour them over the vegetables, scatter the feta on top, and cook 2 minutes on the stove.
Step 3: Bake 15 to 18 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, and reheat to 165°F in the microwave or oven.
26. Kale, Sweet Potato, and Quinoa Bowls With Chicken
Approx. 43g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken thighs; 1 cup (170 g) dry quinoa, rinsed; 1 lb (450 g) sweet potatoes, cubed; 8 oz (227 g) chopped kale; 2 tbsp lemon juice; 1 tsp ground cumin; 1 tsp smoked paprika; 3 tbsp olive oil; 2 cups water; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the sweet potatoes with 1 tablespoon of the olive oil and a pinch of salt on a baking sheet and roast 15 minutes. Simmer the quinoa in the water, covered, for 15 minutes, until fluffy.
Step 2: Rub the chicken with 1 tablespoon of the olive oil, the cumin, paprika, salt, and pepper, add it to the pan, and roast 20 to 25 minutes, until a thermometer reads 165°F.
Step 3: Massage the kale with the remaining olive oil and the lemon juice and divide everything among 4 bowls. 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. Beef and Mushroom Stroganoff With Greek Yogurt
Approx. 53g ProteinIngredients: 1 1/2 lb (680 g) sirloin steak, cut in strips; 1 1/4 lb (570 g) mushrooms, sliced; 1 yellow onion, diced (150 g); 8 oz (227 g) egg noodles; 3/4 cup (180 g) plain Greek yogurt; 1 1/2 cups beef broth; 2 tbsp all purpose flour (16 g); 2 tbsp butter; 1 tbsp Worcestershire sauce; 3 garlic cloves, minced (9 g); 1 tbsp olive oil; Water for boiling the noodles; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Boil the egg noodles in salted water until tender and drain. Sear the steak with the salt and pepper in the olive oil in two batches, 2 minutes per batch, until browned and a thermometer reads 145°F, and set it aside.
Step 2: Cook the mushrooms and onion in the butter for 8 minutes, add the garlic and flour for 1 minute, then add the broth and Worcestershire sauce and simmer 5 minutes, until thickened.
Step 3: Return the beef, stir in the Greek yogurt off the heat, and serve over the noodles. 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. French Onion Chicken Skillet
Approx. 49g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken breasts (4 breasts); 4 large yellow onions, sliced (about 800 g); 1 cup (113 g) shredded Gruyere cheese; 1 cup beef broth; 1 tbsp butter; 1 tsp dried thyme; 2 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 375°F. Season the chicken with the salt and pepper and sear it in the olive oil in an oven safe skillet for 4 minutes per side, then remove it.
Step 2: Cook the onions in the butter for 20 to 25 minutes over medium-low heat, stirring now and then, until deep golden, then stir in the thyme and broth and scrape up the browned bits.
Step 3: Nestle the chicken in the onions, top with the Gruyere, and bake 15 to 20 minutes, until a thermometer reads 165°F and the cheese has melted. 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.
29. Mushroom and Chicken Barley Soup
Approx. 29g ProteinIngredients: 1 lb (450 g) boneless skinless chicken thighs; 1/2 cup (100 g) pearled barley; 1 lb (450 g) mushrooms, sliced; 2 carrots, diced (120 g); 2 celery ribs, diced (80 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 6 cups chicken broth; 1 tsp dried thyme; 1 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Cook the onion, carrots, celery, and mushrooms in the olive oil for 10 minutes, then stir in the garlic and thyme for 1 minute.
Step 2: Add the broth, barley, and chicken thighs and simmer 35 minutes, until the barley is tender and a thermometer in the chicken reads 165°F.
Step 3: Shred the chicken, return it to the pot, and season with the salt and pepper. 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. Leek, Potato, and White Bean Soup With Ham
Approx. 21g ProteinIngredients: 3 large leeks, white and light green parts, sliced (450 g); 1 lb (450 g) potatoes, cubed; 1 can (15 oz) white beans, drained (255 g); 8 oz (227 g) cooked ham, diced; 5 cups chicken broth; 1 cup (240 g) milk; 2 tbsp butter; 1 tsp dried thyme; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Cook the leeks in the butter for 8 minutes, until soft, then add the potatoes, broth, and thyme and simmer 15 minutes, until the potatoes are tender.
Step 2: Add the white beans and ham and blend about half the soup until smooth.
Step 3: Stir in the milk, salt, and pepper and heat until steaming. 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.
31. Turkey and Spinach Stuffed Portobellos
Approx. 32g ProteinIngredients: 4 large portobello mushroom caps (about 100 g each, 400 g); 1 lb (450 g) ground turkey; 5 oz (140 g) baby spinach; 1 yellow onion, diced (150 g); 3/4 cup (85 g) shredded mozzarella; 1/4 cup (25 g) grated Parmesan; 3 garlic cloves, minced (9 g); 1 tsp Italian seasoning; 2 tbsp olive oil; 1 tsp salt.
Step 1: Heat the oven to 400°F. Brush the mushroom caps with 1 tablespoon of the olive oil and roast them cut side down for 10 minutes.
Step 2: Cook the turkey and onion in the remaining olive oil for 8 minutes, until no pink remains and a thermometer reads 165°F, then add the garlic, spinach, Italian seasoning, and salt for 2 minutes.
Step 3: Turn the caps over, fill them, top with the mozzarella and Parmesan, and bake 15 minutes, until melted and golden. 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.
32. Lentil and Mushroom Bolognese Over Spaghetti
Approx. 28g ProteinIngredients: 1 cup (200 g) dry brown lentils, rinsed; 1 lb (450 g) mushrooms, finely chopped; 2 carrots, finely diced (120 g); 2 celery ribs, finely diced (80 g); 1 yellow onion, finely diced (150 g); 1 can (28 oz) crushed tomatoes (794 g); 8 oz (227 g) spaghetti; 1/4 cup (25 g) grated Parmesan; 3 garlic cloves, minced (9 g); 2 cups vegetable broth; 1 tsp Italian seasoning; 2 tbsp olive oil; Water for boiling the pasta; 1 tsp salt.
Step 1: Cook the mushrooms, carrots, celery, and onion in the olive oil for 10 minutes, until browned, then stir in the garlic and Italian seasoning for 1 minute.
Step 2: Add the lentils, tomatoes, broth, and salt and simmer 30 minutes, until the lentils are tender and the sauce is thick. Boil the spaghetti in water until al dente and drain.
Step 3: Toss the pasta with the sauce and 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, or freeze portions up to 2 to 3 months, and reheat to 165°F.
33. Orange Oregano Chicken With Roasted Fennel
Approx. 36g ProteinIngredients: 1 1/2 lb (680 g) boneless skinless chicken thighs; 2 fennel bulbs, sliced (600 g); 1 red onion, cut in wedges (150 g); 2 oranges (about 150 g each, 300 g); 1 tsp dried oregano; 3 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the fennel and red onion with 2 tablespoons of the olive oil and half the salt on a baking sheet and roast 15 minutes.
Step 2: Toss the chicken with the juice of 1 orange, the oregano, remaining olive oil, remaining salt, and the pepper, and add it to the pan with slices cut from the second orange.
Step 3: Roast 25 to 30 minutes, until a thermometer in the chicken 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.
34. Apple Pork Chops With Braised Red Cabbage
Approx. 38g ProteinIngredients: 4 boneless pork loin chops (about 170 g each, 680 g); 1 small head red cabbage, sliced (600 g); 2 apples, sliced (300 g); 1 yellow onion, sliced (150 g); 3 tbsp apple cider vinegar; 1 tbsp butter; 1 tsp dried thyme; 1/2 cup water; 1 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Season the pork with the salt and pepper and sear it in the olive oil for 4 minutes per side, then remove it. Cook the onion in the butter for 4 minutes.
Step 2: Add the cabbage, apples, cider vinegar, water, and thyme, cover, and simmer 15 minutes, until the cabbage is tender.
Step 3: Set the pork on top, cover, and cook 5 to 8 minutes, until a thermometer reads 145°F, and rest 3 minutes. 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.
35. Citrus Salmon With Roasted Broccoli and Quinoa
Approx. 46g ProteinIngredients: 1 1/2 lb (680 g) salmon fillets, cut in 4 pieces; 1 1/2 lb (680 g) broccoli florets; 1 cup (170 g) dry quinoa, rinsed; 2 oranges (about 150 g each, 300 g); 2 tbsp olive oil; 2 cups water; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Simmer the quinoa in the water, covered, for 15 minutes, until fluffy. Heat the oven to 425°F and toss the broccoli with 1 tablespoon of the olive oil and half the salt on a baking sheet. Roast 10 minutes.
Step 2: Rub the salmon with the remaining olive oil, salt, and pepper, add it to the pan with slices cut from 1 orange on top, and roast 12 to 15 minutes, until a thermometer reads 145°F.
Step 3: Squeeze the juice of the second orange over the salmon and serve with the quinoa. 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.
36. Apple Chicken Sausage With Kale and Roasted Potatoes
Approx. 23g ProteinIngredients: 12 oz (340 g) fully cooked apple chicken sausage, sliced; 1 1/2 lb (680 g) potatoes, diced; 5 oz (140 g) chopped kale; 1 red onion, cut in wedges (150 g); 1 can (15 oz) white beans, drained (255 g); 1 tsp dried thyme; 3 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Heat the oven to 425°F. Toss the potatoes and red onion with 2 tablespoons of the olive oil, thyme, salt, and pepper on a baking sheet and roast 25 minutes.
Step 2: Add the sausage and white beans and roast 10 minutes, until the sausage is hot, at least 165°F.
Step 3: Toss the kale with the remaining olive oil, add it to the pan, and roast 5 minutes, until the edges are crisp. 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.
37. Lemon Chicken Soup With Spinach and Orzo
Approx. 36g ProteinIngredients: 1 lb (450 g) boneless skinless chicken breasts; 3/4 cup (150 g) dry orzo pasta; 10 oz (283 g) baby spinach; 3 carrots, diced (180 g); 3 celery ribs, diced (120 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 6 cups chicken broth; 3 tbsp lemon juice; 1 tsp dried thyme; 1/4 cup (25 g) grated Parmesan; 1 tbsp olive oil; 1 tsp salt; 1/2 tsp black pepper.
Step 1: Cook the onion, carrots, and celery in the olive oil for 6 minutes, then add the garlic and thyme for 1 minute.
Step 2: Add the broth and chicken breasts and simmer 15 to 18 minutes, until a thermometer reads 165°F. Lift out the chicken, shred it, and stir the orzo into the broth for 8 to 10 minutes, until tender.
Step 3: Add the spinach until wilted, then return the chicken and stir in the lemon juice, Parmesan, salt, and pepper. 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.
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