Feeding six people while trying to keep dinner high in protein can make the grocery bill climb quickly. The easiest way around that is not cutting portions. It is choosing proteins that give you more food for the money and pairing them with inexpensive ingredients that make the meal stretch.
Pork shoulder, whole chicken, ground turkey, lentils, beans, eggs, chuck roast, canned staples, potatoes, pasta, and rice are especially useful when you are cooking for a bigger household.
These 36 cheap high-protein dinners are built around that idea. Every meal is designed to serve six, with plenty of family-style dinners, soups, slow cooker meals, pasta dishes, and budget-friendly meat options to keep dinner interesting.
1. Beef Bourguignon
About 42g protein per serving
Chuck roast is one of the best beef cuts for a budget dinner because long, slow cooking transforms it into something incredibly tender.
Brown about 3 pounds of chuck roast in batches, then slowly braise it with onions, carrots, mushrooms, beef broth, red wine, garlic, and herbs. Serve it with potatoes, noodles, or crusty bread to make the meal stretch even further.
It is a good weekend dinner, and leftovers taste even richer the following day.
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2. Crockpot Whole Chicken
About 38g protein per serving
A whole chicken is often more economical than buying individual boneless cuts, especially when you can use both the meat and bones.
Season a 5 to 6-pound chicken with garlic, paprika, salt, pepper, and herbs. Place sliced onion underneath it in the slow cooker and cook until the thickest parts of the chicken reach a safe temperature.
Serve the shredded meat with potatoes and vegetables, then save any extra chicken for another meal.
3. BBQ Chicken Sandwiches
About 34g protein per serving
Chicken thighs are ideal for BBQ sandwiches because they stay juicy after being shredded and mixed with sauce.
Cook about 2 pounds of boneless chicken thighs until tender, shred them, and mix with barbecue sauce.
Pile the chicken onto buns and serve with cabbage slaw. Buying cabbage whole rather than using packaged salad mixes is another simple way to keep the cost down.
4. Pork Carnitas
About 38g protein per serving
Pork shoulder gives you a large amount of meat without requiring an expensive cut.
Slow-cook a 4-pound pork shoulder with orange juice, lime, garlic, cumin, oregano, and salt until it pulls apart easily.
Shred the pork and spread some of it on a sheet pan. Broil briefly until the edges become crisp.
Serve with tortillas, onion, cilantro, salsa, and lime.
5. Roasted Pork Shoulder
About 41g protein per serving
The same affordable pork shoulder can become a completely different family dinner when roasted instead of shredded for tacos.
Rub the pork with garlic, salt, pepper, paprika, and herbs. Roast slowly until tender, then rest it before slicing.
Potatoes, carrots, cabbage, or another inexpensive vegetable make easy sides.
Any leftover pork can become sandwiches or quesadillas the following day.
6. Braised Beef over Mashed Potatoes
About 40g protein per serving
You do not need premium steak to make a satisfying beef dinner.
Chuck roast becomes fork-tender when braised slowly in beef stock with onion, garlic, carrots, and herbs.
Serve the shredded beef and its cooking juices over a large batch of homemade mashed potatoes. The potatoes keep the meal filling while allowing a smaller portion of beef to satisfy each person.
7. Pulled Pork with Rice and Broccolini
About 39g protein per serving
A large pork shoulder is particularly useful when feeding a crowd because it can produce enough meat for dinner plus leftovers.
Season and slow-cook the pork until it shreds easily.
Serve it over rice with roasted or sautéed broccolini. Regular broccoli works just as well if it is cheaper that week.
Save extra pulled pork for sandwiches, tacos, or another quick dinner.
8. Slider Burgers with Onions
About 26g protein per serving
Making smaller burgers is an easy way to stretch ground beef without making dinner feel skimpy.
Form 1 1/2 pounds of ground beef into 12 small patties. Cook them in a hot skillet and top with onions softened in the same pan.
Serve two sliders per person with cheese if desired.
Frozen green beans, oven fries, or a simple cabbage salad can round out the meal inexpensively.
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9. Turkey Meatballs in Marinara
About 35g protein per serving
Ground turkey works particularly well for meatballs and is often an economical alternative to beef.
Combine 2 pounds of ground turkey with eggs, breadcrumbs, Parmesan, garlic, Italian seasoning, salt, and pepper.
Shape into meatballs, brown or bake them, then finish cooking in marinara.
Serve over pasta, polenta, or with bread.
The recipe also freezes well, making it useful when ground turkey goes on sale.
10. Tuscan Sausage and Kale Soup
About 25g protein per serving
You only need a moderate amount of sausage to flavor an entire pot of soup.
Brown Italian sausage with onion and garlic, then add potatoes, broth, seasonings, and chopped kale.
Finish with a little milk or cream if you want a richer broth.
Serve with bread for a filling family dinner that uses inexpensive vegetables to provide most of the volume.
11. Ham and Vegetable Soup
About 27g protein per serving
Leftover ham can become another complete meal instead of sitting forgotten in the refrigerator.
Combine chopped ham with onion, carrots, celery, potatoes or sweet potatoes, beans if desired, and broth.
Simmer until the vegetables are tender.
If you have a ham bone, simmering it in the broth adds extra flavor before the soup is served.
12. Roasted Pork Loin
About 44g protein per serving
Pork loin is lean, protein-rich, and often sold in large packages that work well for families.
Season a roughly 3-pound pork loin with garlic, herbs, salt, and pepper.
Roast it alongside broccoli and cauliflower for a simple sheet-pan-style dinner.
For food safety and juiciness, whole cuts of pork should reach at least 145°F and rest for at least 3 minutes before slicing, according to USDA guidance.
13. Pork Tenderloin
About 39g protein per serving
Two pork tenderloins can make an easy dinner for six without the cost of serving everyone an individual steak.
Season and sear the tenderloins, then finish them in the oven until they reach 145°F followed by a 3-minute rest.
Slice the pork into medallions and serve with potatoes, rice, or roasted vegetables.
A simple pan sauce made from broth and the browned bits in the skillet adds plenty of flavor without expensive ingredients.
14. Shrimp Etouffee
About 25g protein per serving
Shrimp can still fit a budget dinner when rice makes up a substantial part of each serving.
Make a roux with butter and flour, then add onion, celery, bell pepper, garlic, broth, Cajun seasoning, and about 1 1/2 pounds of shrimp.
Simmer just until the shrimp are cooked.
Spoon the étouffée generously over rice to serve six.
Frozen shrimp can be a practical choice when fresh shrimp is expensive.
15. Pasta Primavera with Chicken
About 34g protein per serving
Pasta is one of the easiest ways to stretch chicken across a large family meal.
Cook a pound of pasta and toss it with sliced chicken, zucchini, broccoli, bell peppers, tomatoes, garlic, and Parmesan.
A little reserved pasta water helps bring everything together without requiring a heavy sauce.
Use whichever vegetables are inexpensive or already in the refrigerator.
16. Pesto Pasta with Chicken
About 36g protein per serving
Pesto chicken pasta can get dinner onto the table quickly without requiring much meat per serving.
Combine cooked short pasta with shredded chicken, pesto, cherry tomatoes, and Parmesan.
Homemade pesto can be cheaper when basil is plentiful. Walnuts or sunflower seeds can replace more expensive pine nuts.
This also makes a useful next-day lunch because it tastes good chilled.
17. Smoked Pork Ribs
About 33g protein per serving
Ribs are better suited to a weekend than a rushed weeknight, but they can still feed a group economically when purchased on sale.
Season two racks of pork ribs with a dry rub and smoke or slow-cook until tender.
Brush with barbecue sauce toward the end rather than adding it too early.
Serve with beans, cabbage slaw, or corn for inexpensive sides.
18. Birria Bowls
About 39g protein per serving
Birria bowls make inexpensive chuck roast feel like a special dinner.
Braise chuck roast slowly with dried chiles, garlic, onion, tomatoes, spices, and broth until the meat can be shredded easily.
Serve it over rice with some of the flavorful cooking liquid.
Add cilantro, onion, lime, or avocado according to your budget.
19. Pork and Potato Soup with Garlic Bread
About 29g protein per serving
Soup is one of the easiest ways to turn a smaller amount of meat into six generous servings.
Brown diced pork first, then add onion, garlic, potatoes, carrots, broth, and herbs.
As the potatoes cook, some naturally break down and give the broth more body.
Serve with homemade garlic bread to turn the soup into a complete family dinner.
20. Pan Fried Chicken
About 37g protein per serving
Bone-in chicken thighs are usually less expensive than boneless chicken breasts and work especially well for pan frying.
Season the thighs, coat lightly with seasoned flour, and cook until crisp outside and safely cooked through.
A family-size package can easily provide six servings.
Serve with green beans, mashed potatoes, cabbage, or corn.
21. Lentil Soup
About 20g protein per serving
Few ingredients stretch a grocery budget as effectively as dried lentils.
Simmer a pound of lentils with canned tomatoes, onion, carrots, celery, garlic, broth, and seasonings until tender.
The result is a thick, filling soup that does not require meat to feel substantial.
Greek yogurt, grated cheese, or a small amount of cooked sausage can increase the protein further.
22. Grilled Chicken with Cabbage Slaw
About 42g protein per serving
Chicken and cabbage make a straightforward high-protein dinner that keeps the ingredient list short.
Grill seasoned chicken breasts and slice them before serving.
For the slaw, combine shredded cabbage and carrots with a simple yogurt, vinegar, or lemon dressing.
Add roasted cauliflower or potatoes if you need another inexpensive side.
23. Pepper Crusted Pork Chops
About 38g protein per serving
Bone-in pork chops are flavorful and can be an excellent value when purchased in family packs.
Season six chops generously with cracked black pepper, salt, and garlic.
Sear them in a hot skillet until browned and cook to a safe internal temperature.
Rest the chops before serving so the juices stay in the meat rather than ending up on the cutting board.
24. Pinto Beans and Chile Lime Rice
About 19g protein per serving
Beans and rice are among the most useful staples when the goal is feeding six people inexpensively.
Cook dried pinto beans with onion, garlic, cumin, and bay leaves until tender.
Prepare rice with lime juice, cilantro, and a little chile seasoning.
Serve them together with cheese, Greek yogurt, salsa, or eggs if you want additional protein.
25. Slow Cooker White Bean and Tomato Stew
About 22g protein per serving
White beans provide the bulk of the protein in this inexpensive slow cooker dinner.
Combine white beans with canned tomatoes, onion, carrots, garlic, rosemary, broth, and a Parmesan rind if you have one.
Cook until the beans are tender and creamy.
The stew is satisfying as written, but leftover chicken or sausage can easily be added when available.
If slow cooker dinners help keep your grocery budget under control, these crockpot freezer dump meals give you more make-ahead options for busy weeks.
26. Beef Chow Fun Noodles
About 25g protein per serving
A small amount of beef can stretch surprisingly far when it is sliced thinly and combined with noodles.
Partially chill flank steak to make thin slicing easier.
Stir-fry it quickly with wide rice noodles, onion, green onions, bean sprouts, soy sauce, and a simple savory sauce.
Cook in batches if necessary so the pan stays hot and the noodles do not become soggy.
27. Baked Salmon with Roasted Vegetables
About 36g protein per serving
Salmon is one of the pricier meals in this collection, so it makes the most sense when you find a large fillet on sale.
Bake roughly 2 pounds of salmon with lemon, garlic, salt, and pepper.
Roast broccoli and cauliflower alongside it and divide everything into six portions.
Potatoes or rice can make the meal go further without requiring additional salmon.
28. Egg Bake for Dinner
About 28g protein per serving
Breakfast for dinner is one of the simplest ways to make a protein-rich meal without buying a large cut of meat.
Whisk 12 eggs with cooked sausage, shredded cheese, milk, and vegetables.
Pour everything into a greased baking dish and bake until the center is completely set.
Slice into six portions and serve with toast, potatoes, or fruit.
For more ways to turn eggs and other affordable ingredients into filling meals, these back-to-school high-protein breakfasts and more high-protein breakfast ideas can also work for breakfast-for-dinner nights.
29. Chicken and Yellow Rice Curry
About 33g protein per serving
Chicken thighs are ideal for curry because they stay tender during simmering and usually cost less than breast meat.
Cook chicken thighs with onion, curry paste or curry powder, garlic, coconut milk, and seasonings.
Serve over a large batch of yellow rice.
The rice helps stretch the chicken across six bowls while soaking up the curry sauce.
30. Pork Quesadillas
About 32g protein per serving
Leftover pulled pork makes this dinner especially economical.
Fill tortillas with shredded pork and cheese, then cook them in a dry skillet until crisp outside and melted inside.
Slice into wedges and serve with salsa, beans, or cabbage slaw.
This is an easy way to turn one large pork shoulder into two completely different family dinners.
31. Shredded Beef Sopes
About 31g protein per serving
Homemade sopes use inexpensive masa dough to make a smaller amount of shredded beef feel much more substantial.
Form masa harina dough into thick rounds, cook them, and pinch the edges to create a shallow rim.
Top each with shredded beef, beans, lettuce or cabbage, salsa, and avocado if desired.
Plan on about two sopes per person.
32. Baja Fish Tacos
About 32g protein per serving
Frozen white fish such as cod, pollock, or tilapia can be considerably less expensive than premium fresh seafood.
Cut about 2 pounds of fish into strips and season or lightly batter them before cooking.
Fill warm tortillas with fish and crunchy cabbage slaw.
Finish with lime and a simple yogurt-based sauce.
Around three tacos per person should comfortably feed six.
33. Turkey and Vegetable Stew
About 31g protein per serving
Leftover turkey can stretch into another complete family meal.
Simmer shredded turkey with homemade or store-bought broth, carrots, celery, potatoes, onion, peas, and herbs.
If you cooked a whole turkey, homemade stock from the carcass can reduce waste and give the stew considerably more flavor.
This is especially useful after holiday meals when plenty of cooked turkey remains.
34. Slow Cooker Pot Roast
About 42g protein per serving
Chuck roast becomes incredibly tender after spending the day in a slow cooker.
Place about 3 pounds of chuck roast in the slow cooker with carrots, potatoes, onion, garlic, beef broth, Worcestershire sauce, and herbs.
Cook until the meat is tender enough to pull apart easily.
Because the vegetables cook in the same pot, you do not need to prepare separate sides.
35. Ham with Mac and Biscuits
About 35g protein per serving
A large ham can provide dinner for six and still leave enough meat for additional meals.
Bake the ham according to its package directions and serve thick slices with macaroni and cheese plus warm biscuits.
Save the leftover meat for sandwiches, soup, or breakfast.
If the ham is bone-in, keep the bone for bean or vegetable soup rather than throwing it away.
36. Loaded Baked Potatoes
About 30g protein per serving
A baked potato bar is one of the easiest dinners to customize for a large household.
Bake six large russet potatoes until tender and set out protein-rich toppings such as cottage cheese, cheddar, leftover chili, bacon, shredded chicken, or beans.
Add green onions, broccoli, salsa, or Greek yogurt.
Everyone can build their own potato, and small amounts of leftovers suddenly become useful toppings instead of food waste.
How to Keep High-Protein Family Dinners Affordable
The biggest savings usually come from choosing the right protein rather than simply serving less food.
Whole chicken, chicken thighs, pork shoulder, pork loin, ground turkey, eggs, dried lentils, and beans can provide plenty of protein without relying on six individual steaks or expensive boneless cuts.
Use rice, potatoes, pasta, beans, cabbage, carrots, and seasonal vegetables to give meals volume. Buying ingredients that can appear in multiple dinners also reduces waste.
A large pork shoulder, for example, can become roasted pork one night, quesadillas the next, and leftovers for lunch.
Cheap Protein Staples Worth Keeping Around
You do not need every dinner to revolve around meat.
Dried lentils and beans are inexpensive pantry ingredients that work particularly well in soups, stews, rice bowls, and meatless dinners. Eggs can turn inexpensive vegetables and leftover meat into a filling casserole.
When buying meat, compare the price per pound instead of package price alone. Family packs can be useful when you have freezer space, particularly for chicken thighs, pork chops, and ground meat.
How to Stretch Meat Without Making Dinner Feel Small
Pairing meat with the right ingredients is more effective than simply shrinking portions.
Shredded meat works especially well because it can be distributed throughout tacos, sandwiches, rice bowls, soups, pasta, and quesadillas.
Soups and stews are another good option. Potatoes, beans, lentils, vegetables, pasta, or rice can turn a moderate amount of meat into a generous dinner for six.
The goal is still a satisfying plate, just without making the most expensive ingredient responsible for all the volume.
Make One Dinner Work Twice
Large inexpensive cuts become even more valuable when you plan the leftovers before cooking them.
Roast a pork shoulder and reserve part for quesadillas. Cook a whole chicken and save shredded meat for soup. Serve ham for dinner and use the remaining meat and bone in another meal.
That approach saves both money and cooking time because part of tomorrow’s dinner is already prepared.
Food Safety When Cooking for a Crowd
Larger batches require the same safe cooking and storage practices as smaller meals.
Chicken and turkey should reach 165°F. Ground meats should reach 160°F, while whole cuts of beef and pork should reach at least 145°F followed by the recommended rest period.
Refrigerate cooked leftovers promptly and use refrigerated leftovers within about 3 to 4 days. Freeze portions you will not use within that window.
Final Thoughts
Cheap high-protein dinners do not have to mean six plates of chicken and rice every night.
A rotation of slow-cooked pork, beef braises, chicken dinners, pasta, soups, beans, eggs, fish, and family-style meals gives you far more variety while still keeping protein at the center of dinner.
Start with the ingredients that are cheapest where you shop, especially meat on sale and pantry staples you already own. Build the rest of the meal around them, reuse leftovers intentionally, and feeding six becomes much easier on the grocery budget.
1. Beef Bourguignon
Approx. 46g ProteinIngredients: 3 lb beef chuck roast cut into chunks, 1 tbsp olive oil, 1 onion chopped, 3 carrots sliced, 8 oz mushrooms, 3 garlic cloves, 2 tbsp tomato paste, 2 cups beef broth, 1 cup dry red wine, 1 tsp thyme, 1 bay leaf, salt and black pepper.
Instructions: Heat oven to 325°F. Brown beef in oil in batches. Sauté onion, carrots and mushrooms, then add garlic and tomato paste. Return beef to the pot with broth, wine, thyme and bay leaf. Cover and braise for about 2½ to 3 hours until fork-tender.
Storage: Refrigerate in a covered container for 3 to 4 days.
2. Crockpot Whole Chicken
Approx. 42g ProteinIngredients: 1 whole chicken about 5 to 6 lb, 1 onion sliced, 4 garlic cloves, 1 tsp paprika, 1 tsp dried thyme, 1 tsp salt, ½ tsp black pepper and ½ cup chicken broth.
Instructions: Place onion in the bottom of the slow cooker. Season chicken with garlic, paprika, thyme, salt and pepper. Place chicken breast-side up over the onion. Add broth around the chicken. Cook on LOW until the breast, thigh and innermost portions reach 165°F, usually about 5 to 7 hours depending on the slow cooker.
Storage: Remove meat from the bones and refrigerate for 3 to 4 days.
3. BBQ Chicken Sandwiches
Approx. 38g ProteinIngredients: 2 lb boneless skinless chicken thighs, 1 cup BBQ sauce, ½ cup chicken broth, 6 whole-grain sandwich buns and 2 cups prepared cabbage slaw.
Instructions: Add chicken, broth and half the BBQ sauce to a covered skillet or saucepan. Cook until chicken reaches 165°F. Shred, stir in remaining sauce and simmer for several minutes. Divide among buns and top with slaw.
Storage: Refrigerate chicken separately from buns and slaw for 3 to 4 days.
4. Pork Carnitas
Approx. 42g ProteinIngredients: 4 lb boneless pork shoulder, juice of 1 orange, juice of 2 limes, 5 garlic cloves, 2 tsp cumin, 2 tsp oregano, 1½ tsp salt, 1 onion chopped and ½ cup broth.
Instructions: Place everything in a slow cooker. Cook on LOW for 8 hours or until pork shreds easily. Shred the meat and spread on a baking sheet. Broil for 3 to 5 minutes to crisp the edges. Serve with tortillas and toppings.
Storage: Refrigerate shredded pork for 3 to 4 days or freeze portions.
5. Roasted Pork Shoulder
Approx. 42g ProteinIngredients: 4 lb pork shoulder, 1 tbsp olive oil, 5 garlic cloves minced, 2 tsp kosher salt, 1 tsp black pepper, 1 tsp paprika, 1 tsp dried rosemary and 1 onion quartered.
Instructions: Heat oven to 325°F. Rub pork with oil and seasonings. Place over onion in a roasting pan. Roast until very tender, about 3½ to 4½ hours depending on thickness. Rest before slicing or shredding.
Storage: Refrigerate leftovers for 3 to 4 days.
6. Braised Beef over Mashed Potatoes
Approx. 45g ProteinIngredients: 3 lb chuck roast cut into chunks, 1 tbsp oil, 1 onion, 3 garlic cloves, 3 cups beef broth, 1 tbsp Worcestershire sauce, 1 tsp thyme, salt and pepper, plus 3 lb potatoes, ½ cup milk and 2 tbsp butter.
Instructions: Brown beef, add onion and garlic, then pour in broth and Worcestershire. Cover and braise at 325°F for about 3 hours. Boil potatoes until tender, mash with milk and butter, then spoon beef and braising juices over the potatoes.
Storage: Refrigerate beef and potatoes for 3 to 4 days.
7. Pulled Pork with Rice and Broccolini
Approx. 40g ProteinIngredients: 3½ lb pork shoulder, 2 tsp smoked paprika, 1 tsp garlic powder, 1 tsp cumin, 1½ tsp salt, 1 cup broth, 3 cups cooked rice and 1½ lb broccolini or broccoli.
Instructions: Season pork and slow cook with broth on LOW for about 8 hours until shreddable. Prepare rice. Roast broccolini at 425°F for 15 to 18 minutes. Divide rice, vegetables and shredded pork among six plates.
Storage: Refrigerate components for 3 to 4 days.
8. Slider Burgers with Onions
Approx. 25g ProteinIngredients: 1½ lb ground beef, 1 tsp salt, ½ tsp pepper, 1 large onion thinly sliced, 12 slider buns and 6 cheese slices halved.
Instructions: Shape beef into 12 small patties. Cook in a hot skillet until the centers reach 160°F. Remove patties and sauté onion in the same pan. Add cheese to burgers and serve two sliders per person topped with onions.
Storage: Refrigerate cooked patties and onions for 3 to 4 days.
9. Turkey Meatballs in Marinara
Approx. 36g ProteinIngredients: 2 lb ground turkey, 1 egg, ½ cup breadcrumbs, ½ cup grated Parmesan, 3 garlic cloves, 1 tsp Italian seasoning, ½ tsp salt and 24 oz marinara sauce.
Instructions: Heat oven to 400°F. Mix turkey with egg, breadcrumbs, Parmesan and seasonings. Shape into about 30 meatballs and bake until they reach 165°F. Simmer in marinara for 5 to 10 minutes.
Storage: Refrigerate for 3 to 4 days or freeze cooked meatballs.
10. Tuscan Sausage and Kale Soup
Approx. 22g ProteinIngredients: 1½ lb Italian sausage, 1 onion, 3 garlic cloves, 1½ lb potatoes diced, 6 cups chicken broth, 5 cups chopped kale and ¾ cup half-and-half.
Instructions: Brown sausage until it reaches 160°F. Add onion and garlic. Stir in potatoes and broth and simmer until potatoes are tender. Add kale for the final 5 minutes, then stir in half-and-half.
Storage: Refrigerate for 3 to 4 days.
11. Ham and Vegetable Soup
Approx. 28g ProteinIngredients: 1½ lb cooked ham diced, 1 onion, 3 carrots, 3 celery stalks, 1 large sweet potato, 1 can white beans drained, 6 cups low-sodium broth and 1 tsp thyme.
Instructions: Sauté onion, carrots and celery. Add sweet potato, beans, broth and thyme and simmer for 20 to 25 minutes. Add cooked ham and simmer until thoroughly hot.
Storage: Refrigerate for 3 to 4 days.
12. Roasted Pork Loin
Approx. 44g ProteinIngredients: 3 lb boneless pork loin, 1 tbsp olive oil, 4 garlic cloves, 1 tsp rosemary, 1 tsp thyme, 1½ tsp salt, black pepper, 1 lb broccoli and 1 lb cauliflower.
Instructions: Heat oven to 400°F. Rub pork with oil and seasonings. Roast until the center reaches at least 145°F. Rest for at least 3 minutes before slicing. Roast broccoli and cauliflower alongside until browned and tender.
Storage: Refrigerate for 3 to 4 days.
13. Pork Tenderloin
Approx. 40g ProteinIngredients: 2 pork tenderloins, about 2½ lb total, 1 tbsp oil, 1 tsp garlic powder, 1 tsp paprika, 1 tsp salt, ½ tsp black pepper and ½ cup chicken broth.
Instructions: Heat oven to 400°F. Season pork and sear on all sides in an oven-safe skillet. Transfer to oven and roast until the thickest section reaches 145°F. Rest at least 3 minutes. Deglaze pan with broth for a quick sauce.
Storage: Refrigerate sliced pork for 3 to 4 days.
14. Shrimp Etouffee
Approx. 28g ProteinIngredients: 1½ lb peeled shrimp, 4 tbsp butter, ¼ cup flour, 1 onion, 1 bell pepper, 2 celery stalks, 3 garlic cloves, 3 cups seafood or chicken broth, 1½ tsp Cajun seasoning and 4 cups cooked rice.
Instructions: Cook butter and flour together until golden brown. Add onion, pepper and celery and cook until softened. Stir in garlic, broth and seasoning. Simmer until thickened. Add shrimp and cook just until opaque and fully cooked. Serve over rice.
Storage: Refrigerate promptly and use within 2 to 3 days.
15. Pasta Primavera with Chicken
Approx. 35g ProteinIngredients: 1 lb dry pasta, 1½ lb chicken breast sliced, 1 zucchini, 1 bell pepper, 2 cups broccoli, 1½ cups cherry tomatoes, 3 garlic cloves, 1 tbsp olive oil and ¾ cup grated Parmesan.
Instructions: Cook pasta and reserve 1 cup pasta water. Cook chicken until it reaches 165°F. Sauté vegetables and garlic until crisp-tender. Add pasta, chicken, Parmesan and enough pasta water to create a light sauce.
Storage: Refrigerate for 3 to 4 days.
16. Pesto Pasta with Chicken
Approx. 36g ProteinIngredients: 1 lb pasta, 1½ lb cooked shredded chicken, ¾ cup pesto, 2 cups cherry tomatoes, ½ cup grated Parmesan and 2 cups baby spinach.
Instructions: Cook pasta according to package directions. Reserve some pasta water. Toss hot pasta with pesto, chicken, tomatoes, spinach and Parmesan. Add a splash of pasta water if needed to loosen the sauce.
Storage: Refrigerate for up to 3 days.
17. Smoked Pork Ribs
Approx. 30g ProteinIngredients: 2 racks pork ribs, about 5 to 6 lb total, 2 tbsp brown sugar, 2 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1½ tsp salt and ¾ cup BBQ sauce.
Instructions: Heat smoker to about 250°F. Remove membrane and season ribs. Smoke until tender, generally about 4 to 5 hours depending on rack size. Brush with BBQ sauce during the final 20 to 30 minutes.
Storage: Refrigerate cooked ribs for 3 to 4 days.
18. Birria Bowls
Approx. 44g ProteinIngredients: 3 lb beef chuck roast, 3 dried guajillo chiles seeded, 1 onion, 4 garlic cloves, 2 cups beef broth, 1 tbsp apple cider vinegar, 1 tsp cumin, 1 tsp oregano, 4 cups cooked rice and lime for serving.
Instructions: Soften chiles in hot water and blend with onion, garlic, broth, vinegar and spices. Brown beef, pour sauce over it and braise covered at 325°F until tender, about 3 hours. Shred and serve with rice and some of the cooking broth.
Storage: Refrigerate meat and broth for 3 to 4 days.
19. Pork and Potato Soup with Garlic Bread
Approx. 28g ProteinIngredients: 1½ lb boneless pork loin or shoulder diced, 1 tbsp oil, 1 onion, 3 garlic cloves, 2 lb potatoes diced, 3 carrots, 6 cups broth, 1 tsp thyme and 1 loaf garlic bread.
Instructions: Brown pork in oil. Add onion and garlic and cook until softened. Add potatoes, carrots, broth and thyme. Simmer until pork is cooked and vegetables are tender. Serve with warm garlic bread.
Storage: Refrigerate soup for 3 to 4 days.
20. Pan Fried Chicken
Approx. 36g ProteinIngredients: 8 to 10 bone-in chicken thighs, ¾ cup flour, 1 tsp paprika, 1 tsp garlic powder, 1½ tsp salt, ½ tsp pepper and about ¼ cup high-heat cooking oil as needed.
Instructions: Mix flour with seasonings and lightly coat chicken. Heat a thin layer of oil in a heavy skillet. Cook chicken over moderate heat, turning as needed, until golden and the thickest part reaches 165°F. Drain on a wire rack.
Storage: Refrigerate cooked chicken for 3 to 4 days.
21. Lentil Soup
Approx. 20g ProteinIngredients: 1 lb dry brown or green lentils, 1 onion, 3 carrots, 3 celery stalks, 4 garlic cloves, 1 can diced tomatoes, 7 cups vegetable or chicken broth, 1 tsp cumin and 1 tsp thyme.
Instructions: Sauté onion, carrots and celery. Add garlic, lentils, tomatoes, broth and seasonings. Bring to a simmer and cook for 30 to 40 minutes until lentils are tender. Add extra broth if needed.
Storage: Refrigerate for 3 to 4 days or freeze portions.
22. Grilled Chicken with Cabbage Slaw
Approx. 42g ProteinIngredients: 2 lb chicken breasts, 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp paprika, salt and pepper, 6 cups shredded cabbage, 2 carrots, ½ cup Greek yogurt, 2 tbsp apple cider vinegar and 1 tsp honey.
Instructions: Season and grill chicken until the center reaches 165°F. Rest before slicing. Mix cabbage and carrots with yogurt, vinegar and honey. Serve sliced chicken over the slaw.
Storage: Refrigerate chicken and slaw separately for up to 3 days.
23. Pepper Crusted Pork Chops
Approx. 38g ProteinIngredients: 6 bone-in pork chops, about 6 oz each, 2 tsp cracked black pepper, 1½ tsp salt, 1 tsp garlic powder and 1 tbsp olive oil.
Instructions: Season chops with pepper, salt and garlic. Heat oil in a heavy skillet and sear pork on both sides. Continue cooking until chops reach at least 145°F. Rest for at least 3 minutes before serving.
Storage: Refrigerate for 3 to 4 days.
24. Pinto Beans and Chile Lime Rice
Approx. 19g ProteinIngredients: 1 lb dry pinto beans, 1 onion, 3 garlic cloves, 1 bay leaf, 2 cups dry rice, 1 lime, ¼ cup chopped cilantro, 1 tsp chile powder, 1 cup shredded cheddar and salt to taste.
Instructions: Simmer beans with onion, garlic and bay leaf until tender, adding water as needed. Cook rice separately. Stir lime juice, cilantro and chile powder into cooked rice. Serve beans over rice and top with cheese.
Storage: Refrigerate beans and rice for 3 to 4 days.
25. Slow Cooker White Bean and Tomato Stew
Approx. 21g ProteinIngredients: 4 cans white beans drained and rinsed, 2 cans diced tomatoes, 1 onion chopped, 3 carrots sliced, 4 garlic cloves, 4 cups vegetable broth, 1 tsp rosemary and ½ cup grated Parmesan.
Instructions: Add beans, tomatoes, onion, carrots, garlic, broth and rosemary to slow cooker. Cook on LOW for 6 to 7 hours or HIGH for about 3 hours. Lightly mash some beans to thicken the stew. Stir in Parmesan before serving.
Storage: Refrigerate for 3 to 4 days or freeze.
26. Beef Chow Fun Noodles
Approx. 28g ProteinIngredients: 1¼ lb flank steak thinly sliced, 1½ lb fresh wide rice noodles, 1 onion sliced, 4 green onions, 2 cups bean sprouts, 3 tbsp low-sodium soy sauce, 1 tbsp oyster sauce and 2 tsp neutral oil.
Instructions: Heat a large wok or skillet until very hot. Sear beef in batches and remove. Cook onion and noodles without overcrowding. Add beef, bean sprouts, green onions, soy sauce and oyster sauce. Toss just until everything is hot.
Storage: Refrigerate for up to 3 days.
27. Baked Salmon with Roasted Vegetables
Approx. 34g ProteinIngredients: 2 lb salmon fillet, 1 lb broccoli, 1 lb cauliflower, 2 tbsp olive oil, 1 lemon, 2 garlic cloves, 1 tsp salt and black pepper.
Instructions: Heat oven to 425°F. Toss vegetables with half the oil and roast for about 10 minutes. Add salmon to the pan, season with remaining oil, garlic, lemon, salt and pepper, then bake until cooked through and flakes easily.
Storage: Refrigerate salmon for about 2 to 3 days.
28. Egg Bake for Dinner
Approx. 28g ProteinIngredients: 12 eggs, 12 oz cooked turkey sausage, 1½ cups shredded cheddar, 1 cup milk, 1 bell pepper chopped, 2 cups spinach, ½ tsp salt and black pepper.
Instructions: Heat oven to 350°F. Spread sausage, pepper and spinach in a greased 9×13-inch baking dish. Whisk eggs with milk, salt and pepper and pour over filling. Top with cheese and bake until the center reaches 160°F, about 30 to 35 minutes.
Storage: Refrigerate for 3 to 4 days.
29. Chicken and Yellow Rice Curry
Approx. 34g ProteinIngredients: 2 lb boneless chicken thighs, 1 onion chopped, 3 garlic cloves, 2 tbsp curry paste or curry powder, 1 can coconut milk, 1 cup chicken broth, 2 cups dry long-grain rice, ½ tsp turmeric and salt to taste.
Instructions: Brown chicken pieces and cook onion and garlic. Stir in curry paste, coconut milk and broth and simmer until chicken reaches 165°F. Cook rice separately with turmeric. Serve curry over yellow rice.
Storage: Refrigerate for 3 to 4 days.
30. Pork Quesadillas
Approx. 32g ProteinIngredients: 6 large flour tortillas, 1½ lb cooked shredded pork, 2 cups shredded Monterey Jack or cheddar, ½ cup salsa and cooking spray or a small amount of oil.
Instructions: Divide cheese and pork among half of each tortilla. Fold over and cook in a skillet over medium heat until golden and crisp on both sides and the filling is piping hot. Cut into wedges and serve with salsa.
Storage: Refrigerate cooked quesadillas for up to 3 days.
31. Shredded Beef Sopes
Approx. 32g ProteinIngredients: 1½ lb cooked shredded beef, 2 cups masa harina, about 1½ cups warm water, ½ tsp salt, 1½ cups refried beans, shredded cabbage, salsa and 1 avocado.
Instructions: Mix masa harina, salt and enough warm water to form soft dough. Shape into 12 thick rounds. Cook on a hot griddle, then pinch up the edges while warm. Lightly pan-cook until firm. Top each with beans, beef, cabbage, salsa and avocado.
Storage: Refrigerate toppings separately for 3 to 4 days. Store cooked sopes separately.
32. Baja Fish Tacos
Approx. 31g ProteinIngredients: 2 lb cod, pollock or tilapia cut into strips, ¾ cup flour, 1 tsp paprika, ½ tsp garlic powder, 18 corn tortillas, 4 cups shredded cabbage, ½ cup Greek yogurt, 2 limes and oil for cooking.
Instructions: Season flour and lightly coat fish. Pan-fry in a thin layer of oil until golden and cooked through. Mix cabbage with yogurt and lime juice. Fill each tortilla with fish and slaw, allowing about three tacos per serving.
Storage: Refrigerate cooked fish for up to 2 to 3 days and keep slaw separate.
33. Turkey and Vegetable Stew
Approx. 32g ProteinIngredients: 1½ lb cooked shredded turkey, 1 onion, 3 carrots, 3 celery stalks, 1½ lb potatoes, 6 cups turkey or chicken broth, 1 cup frozen peas, 1 tsp thyme and black pepper.
Instructions: Cook onion, carrots and celery until softened. Add potatoes, broth and thyme and simmer until potatoes are tender. Stir in turkey and peas and heat thoroughly before serving.
Storage: Refrigerate for 3 to 4 days.
34. Slow Cooker Pot Roast
Approx. 45g ProteinIngredients: 3 lb chuck roast, 1½ lb baby potatoes, 4 carrots, 1 onion, 4 garlic cloves, 2 cups beef broth, 1 tbsp Worcestershire sauce, 1 tsp thyme, salt and pepper.
Instructions: Place potatoes, carrots and onion in slow cooker. Season beef and place over vegetables. Add garlic, broth and Worcestershire. Cook on LOW for about 8 hours until beef is very tender.
Storage: Refrigerate meat, vegetables and juices for 3 to 4 days.
35. Ham with Mac and Biscuits
Approx. 33g ProteinIngredients: 3 lb fully cooked bone-in or boneless ham, 12 oz macaroni, 2 cups shredded cheddar, 2 cups milk, 2 tbsp butter, 2 tbsp flour and 6 prepared biscuits.
Instructions: Reheat ham according to package directions until hot throughout. Cook macaroni. Melt butter, stir in flour, slowly whisk in milk and cook until thickened. Melt in cheese and combine with pasta. Bake or warm biscuits according to package instructions.
Storage: Refrigerate leftovers promptly and use within 3 to 4 days.
36. Loaded Baked Potatoes
Approx. 30g ProteinIngredients: 6 large russet potatoes, 2 cups cottage cheese, 1½ cups shredded cheddar, 2 cups prepared chili or 12 oz cooked shredded chicken, ½ cup cooked crumbled bacon, 4 green onions and 2 cups steamed broccoli.
Instructions: Heat oven to 425°F. Scrub potatoes, pierce with a fork and bake for 45 to 60 minutes until tender. Split potatoes and fluff centers. Set out cottage cheese, cheddar, hot chili or chicken, bacon, green onions and broccoli for topping.
Storage: Refrigerate baked potatoes and toppings separately for 3 to 4 days.
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