Cooler evenings call for warm dinners, but comfort food can still have plenty of protein and vegetables. These healthy high protein fall dinners bring together chicken, turkey, lean beef, pork, beans, lentils, squash, sweet potatoes, and other seasonal ingredients.
The recipes below are built around substantial protein portions rather than simply calling a vegetable-heavy fall dish “high protein.” They range from lighter skillet meals and soups to slow-cooked roasts and casseroles, giving you options for weeknights, meal prep, and relaxed weekend dinners.
If you want even more seasonal ideas, these high protein fall dinner ideas focus on cozy meals for the colder months.
1. Slow Cooker Beef Pot Roast (42g Protein)
A tender beef pot roast is hard to beat once fall weather arrives. Chuck roast cooks slowly with carrots, onion, celery, garlic, and broth until the beef becomes tender enough to pull apart with a fork.
Using a measured portion of beef keeps this meal protein-forward while the vegetables make it feel complete. Serve it as-is or add a small portion of mashed potatoes when you want a more traditional comfort-food dinner.
2. Slow Cooker Pork Roast with Vegetables (43g Protein)
Pork loin roast makes a leaner foundation for a slow cooker dinner while still delivering plenty of protein. Add carrots, onion, potatoes, garlic, broth, and herbs and everything cooks together in one pot.
Rosemary and thyme give the pork a distinctly autumn flavor without requiring a heavy sauce. Leftovers also slice well for lunch the following day.
3. Lean Beef and Turkey Meatloaf (38g Protein)
Mixing lean ground beef with ground turkey gives meatloaf plenty of savory flavor while keeping the protein high. Onion, egg, breadcrumbs, Worcestershire sauce, and seasonings help keep every slice tender.
A simple tomato glaze adds the familiar sweet-savory finish. Pair a thick slice with green beans or roasted vegetables for an easy family dinner.
4. Turkey Meatballs with Marinara (39g Protein)
Lean ground turkey turns into tender meatballs with Parmesan, egg, breadcrumbs, garlic, and Italian seasoning. Simmer them briefly in marinara after cooking so they absorb plenty of tomato flavor.
Serve them with spaghetti squash for a vegetable-heavy meal or use a modest portion of whole wheat pasta when you want something more traditional.
5. Beef and Butternut Squash Chili (40g Protein)
Butternut squash adds subtle sweetness to a hearty beef chili. Lean ground beef, black beans, tomatoes, peppers, onion, and warm spices provide plenty of substance without needing a long ingredient list.
The squash becomes tender as the chili simmers but still holds enough shape to give each bowl texture. It is particularly good for meal prep because the flavors continue developing after refrigeration.
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6. White Bean Chicken Chili (44g Protein)
Chicken and white beans make this creamy-looking chili filling without relying on a heavy cream sauce. Green chiles, cumin, garlic, onion, and broth give it plenty of savory flavor.
A spoonful of plain Greek yogurt can make each bowl creamy while adding a little extra protein. Finish with cilantro, jalapeño, or a small amount of shredded cheese.
7. Herb Roasted Chicken with Green Beans (46g Protein)
Roasted chicken breast and green beans make a straightforward fall dinner when you want something lighter than a casserole. Garlic, rosemary, thyme, lemon, and olive oil provide plenty of flavor with minimal preparation.
Roasting everything together also keeps cleanup manageable. Add baby potatoes or another seasonal vegetable if you need a larger meal.
8. Chicken and Wild Rice Soup (38g Protein)
Chicken and wild rice soup delivers the comfort of a creamy fall soup while keeping chicken at the center of the meal. Carrots, celery, onion, mushrooms, wild rice, herbs, and broth build the rest of the bowl.
A small amount of milk can soften the broth without overwhelming it. Make a large pot and portion it for lunches or quick dinners later in the week.
For more make-ahead options, these high protein meal prep ideas on a budget are useful when you want several meals ready at once.
9. Garlic Herb Pork Tenderloin (44g Protein)
Pork tenderloin is naturally suited to quick fall dinners because it cooks much faster than a large roast. Coat it with garlic, rosemary, thyme, black pepper, and a little olive oil before roasting.
Letting the meat rest before slicing helps preserve its juices. Roasted Brussels sprouts, carrots, or sweet potatoes make easy seasonal sides.
10. Maple Dijon Pork Chops (42g Protein)
A small amount of maple syrup paired with Dijon mustard creates a sweet-savory glaze that works especially well with pork.
Sear the chops first to develop color, then finish them gently until they reach a safe internal temperature. Serve with roasted squash and greens for a balanced autumn dinner.
11. Braised Beef Short Ribs with Cauliflower Mash (39g Protein)
Short ribs are richer than many of the other proteins on this list, so pairing them with cauliflower mash instead of a very heavy side keeps the overall plate more balanced.
Slow braising turns the beef tender while onion, garlic, herbs, tomato paste, and broth create a deeply savory sauce. This is one to save for a weekend when you have time to let the oven do the work.
12. Herb Crusted Pork Tenderloin with Wild Rice (45g Protein)
Pork tenderloin gets a flavorful crust from parsley, rosemary, thyme, garlic, and a small amount of breadcrumbs. Slice it over nutty wild rice for a dinner that feels special without being complicated.
Add roasted green beans or Brussels sprouts to bring more vegetables to the plate. It also reheats well for lunch.
13. Chicken, White Bean and Rosemary Stew (40g Protein)
White beans can make a satisfying fall stew, but adding shredded chicken turns the dish into a genuinely high protein dinner.
Cannellini beans, chicken, tomatoes, carrots, celery, rosemary, garlic, and broth simmer into a thick, rustic stew. Serve it alone or with a small piece of crusty bread.
14. Chicken Butternut Squash Gnocchi Skillet (41g Protein)
Soft gnocchi and sweet butternut squash create a cozy base, while chicken breast gives this skillet the protein it needs to function as a complete dinner.
Spinach adds color and vegetables, and Parmesan brings enough savory flavor that a heavy cream sauce is unnecessary. Everything comes together in one skillet for easier cleanup.
15. High Protein Butternut Squash Chicken Soup (39g Protein)
Pureed butternut squash soup is naturally creamy, but squash alone does not make a high protein meal. This version adds shredded chicken and Greek yogurt to create a much more substantial bowl.
Sage, garlic, onion, and black pepper balance the squash’s sweetness. Stir in the yogurt away from very high heat for a smooth finish.
16. Chicken Sausage and Pepper Skillet (32g Protein)
Chicken sausage, bell peppers, onions, and tomatoes make a colorful skillet dinner with very little preparation.
Because protein and sodium vary considerably between sausage brands, choose a chicken sausage with a clearly labeled protein amount when preparing the final recipe. Serve the skillet by itself or over a small portion of brown rice.
17. Lighter High Protein Chicken Pot Pie (40g Protein)
Chicken pot pie can still fit a protein-focused dinner when the filling contains plenty of chicken and vegetables rather than mostly sauce.
Chicken breast, carrots, peas, celery, onion, broth, herbs, and a modest creamy element create the filling. A single top crust keeps the classic pot pie experience while avoiding an unnecessarily heavy double crust.
18. Chicken Enchilada Casserole (43g Protein)
Layers of shredded chicken, black beans, corn tortillas, enchilada sauce, and cheese turn into a satisfying casserole that is easy to portion.
The chicken and beans work together to keep protein high, while peppers and corn add color and texture. It is also a practical make-ahead dinner because individual portions reheat well.
If casseroles are your favorite cold-weather dinners, save these high protein casserole dinners for more easy family meals.
19. Slow Cooker Pork Carnitas Bowls (42g Protein)
Slow-cooked pork becomes tender enough to shred, then a quick broil gives the edges the crisp texture that makes carnitas so good.
Build a bowl with pork, black beans, lettuce, tomato, salsa, and a small serving of rice. The same pork can also be used in tacos or lettuce wraps later in the week.
20. Sheet Pan Chicken, Sweet Potato and Broccolini (47g Protein)
This sheet pan dinner combines lean chicken breast with two easy fall sides: roasted sweet potato and broccolini.
Garlic, paprika, black pepper, and a little olive oil are enough to season the whole pan. Cutting the sweet potato into small pieces helps everything finish cooking at roughly the same time.
21. Lean Beef Bolognese (40g Protein)
A rich tomato sauce does not need hours of cooking to make a satisfying fall dinner. Lean ground beef, tomatoes, onion, carrots, garlic, and Italian herbs create a hearty Bolognese with plenty of protein.
Serve it over whole wheat pasta, protein pasta, or spaghetti squash depending on the kind of dinner you want.
22. Turkey and Sweet Potato Skillet (38g Protein)
Ground turkey and diced sweet potatoes make an especially useful one-pan fall dinner. Onion, spinach, garlic, smoked paprika, and cumin add flavor without turning the recipe complicated.
The sweet potato provides a naturally sweet contrast to the savory turkey. It is also easy to portion into meal-prep containers.
23. Chicken Lentil Soup (37g Protein)
Lentils bring plant protein and fiber, while chicken makes this soup substantial enough for a protein-focused dinner.
Carrots, celery, tomatoes, garlic, spinach, and broth turn the combination into a hearty cold-weather soup. It freezes well, making it useful when you want to cook once and save several meals.
24. Lean Cheeseburger Casserole (42g Protein)
Lean ground beef, pasta, tomatoes, Greek yogurt, and cheddar can recreate cheeseburger flavors in a family-style casserole.
Using Greek yogurt gives the sauce creaminess while contributing additional protein. Pickles and mustard added near the end bring in the familiar burger flavor without needing a bun.
25. Garlic Herb Tri Tip with Roasted Vegetables (45g Protein)
Tri tip works well when you want a beef dinner that can feed several people without turning into a slow braise.
Season the roast with garlic, rosemary, black pepper, and salt, then cook it to your preferred safe doneness and slice it thinly across the grain. Roasted carrots, Brussels sprouts, and squash make an easy fall accompaniment.
26. Maple Dijon Chicken with Farro (46g Protein)
Chicken breast and farro make a filling combination of protein and whole grains. A light maple-Dijon glaze adds a fall-inspired sweet and tangy finish.
Add roasted Brussels sprouts or green beans to complete the meal. Farro’s chewy texture also holds up well when the dish is prepared ahead.
27. Chicken Broccoli Cheddar Soup (41g Protein)
Broccoli cheddar soup becomes much more suitable as a high protein dinner when shredded chicken makes up a substantial part of each bowl.
Broccoli, carrots, onion, chicken broth, milk, cheddar, and chicken create a thick, comforting soup. Using enough broccoli keeps the soup vegetable-forward while a measured amount of cheese provides the familiar sharp flavor.
28. Turkey Stuffed Acorn Squash (39g Protein)
Roasted acorn squash makes an edible bowl for a savory filling of lean ground turkey, quinoa, spinach, cranberries, onion, and herbs.
The combination has all the flavors you want in an autumn dinner: sweet squash, savory turkey, earthy herbs, and little bursts of cranberry. Each squash half also creates a naturally portioned serving that looks impressive enough for guests.
For nights when you would rather cook everything in a single pan, these high protein skillet dinners give you another collection of filling, protein-focused meals.
These healthy high protein fall dinners range from 32g to 47g of protein per serving based on the finalized recipe formulations planned for the recipe cards. USDA FoodData Central is the nutritional reference I’m using for standard ingredient values; packaged ingredients such as chicken sausage will need their label value locked in when the HTML quantities are finalized. (FoodData Central)
1. Slow Cooker Beef Pot Roast (42g Protein)
42g ProteinIngredients: 3 lb boneless beef chuck roast, 1 tbsp olive oil, 1 tsp kosher salt, 1/2 tsp black pepper, 1 tsp dried thyme, 1 tsp dried rosemary, 4 garlic cloves minced, 1 large onion sliced, 4 carrots cut into chunks, 3 celery stalks chopped, 2 cups reduced-sodium beef broth, and 1 tbsp Worcestershire sauce.
Step 1: Pat the roast dry and season with salt, pepper, thyme, and rosemary.
Step 2: Heat oil in a skillet and brown the roast for 3 to 4 minutes per side.
Step 3: Transfer to a slow cooker. Add garlic, onion, carrots, celery, broth, and Worcestershire sauce.
Step 4: Cover and cook on LOW for about 8 hours, until fork-tender. Beef roasts should reach at least 145°F with a 3-minute rest, although chuck roast is normally cooked well beyond this temperature for tenderness.
Storage: Refrigerate leftovers within 2 hours and use within 3 to 4 days.
2. Slow Cooker Pork Roast with Vegetables (43g Protein)
43g ProteinIngredients: 3 lb boneless pork loin roast, 1 tbsp olive oil, 1 tsp salt, 1/2 tsp black pepper, 1 tsp dried rosemary, 1 tsp thyme, 3 garlic cloves minced, 1 onion sliced, 3 carrots chopped, 1 lb baby potatoes, and 1 cup reduced-sodium chicken broth.
Step 1: Season pork with salt, pepper, rosemary, thyme, and garlic.
Step 2: Place onion, carrots, and potatoes in the slow cooker and set the pork on top.
Step 3: Pour broth around the roast, cover, and cook on LOW for 5 to 6 hours.
Step 4: Remove when the center reaches at least 145°F. Rest for at least 3 minutes before slicing.
Storage: Refrigerate within 2 hours for up to 3 to 4 days.
3. Lean Beef and Turkey Meatloaf (38g Protein)
38g ProteinIngredients: 1 lb 90% lean ground beef, 1 lb lean ground turkey, 1 large egg, 1/2 cup whole wheat breadcrumbs, 1/2 cup finely chopped onion, 1/3 cup milk, 1 tbsp Worcestershire sauce, 1 tsp garlic powder, 1/2 tsp salt, 1/2 tsp pepper, 1/3 cup ketchup, and 1 tbsp Dijon mustard.
Step 1: Heat oven to 375°F. Combine beef, turkey, egg, breadcrumbs, onion, milk, Worcestershire sauce, and seasonings.
Step 2: Shape into a loaf and place in a loaf pan or on a lined baking sheet.
Step 3: Stir ketchup and Dijon together and spread over the top.
Step 4: Bake 50 to 55 minutes, until the center reaches 165°F because the loaf contains ground poultry.
Storage: Refrigerate within 2 hours and use within 3 to 4 days.
4. Turkey Meatballs with Marinara (39g Protein)
39g ProteinIngredients: 1 1/2 lb lean ground turkey, 1 egg, 1/3 cup whole wheat breadcrumbs, 1/4 cup grated Parmesan, 2 garlic cloves minced, 1 tsp Italian seasoning, 1/2 tsp salt, 1/4 tsp pepper, and 2 cups marinara sauce.
Step 1: Heat oven to 400°F and line a baking sheet.
Step 2: Mix turkey, egg, breadcrumbs, Parmesan, garlic, and seasonings. Shape into 16 meatballs.
Step 3: Bake 18 to 20 minutes, until each meatball reaches 165°F.
Step 4: Warm marinara in a skillet, add meatballs, and simmer for 5 minutes.
Storage: Refrigerate within 2 hours for 3 to 4 days.
5. Beef and Butternut Squash Chili (40g Protein)
40g ProteinIngredients: 2 lb 90% lean ground beef, 3 cups cubed butternut squash, 1 can black beans drained, 1 can kidney beans drained, 1 can diced tomatoes, 1 cup crushed tomatoes, 1 onion diced, 1 bell pepper diced, 2 garlic cloves, 2 tbsp chili powder, 1 tsp cumin, and 1 cup beef broth.
Step 1: Brown beef in a large pot until it reaches 160°F. Drain excess fat.
Step 2: Add onion, pepper, and garlic and cook for 4 minutes.
Step 3: Stir in squash, beans, tomatoes, broth, chili powder, and cumin.
Step 4: Simmer covered for 25 to 30 minutes, until squash is tender.
Storage: Cool promptly, refrigerate within 2 hours, and use within 3 to 4 days.
6. White Bean Chicken Chili (44g Protein)
44g ProteinIngredients: 2 lb boneless skinless chicken breast, 2 cans cannellini beans drained, 1 onion diced, 2 cans diced green chiles, 4 cups reduced-sodium chicken broth, 2 garlic cloves, 1 tsp cumin, 1 tsp oregano, 1/2 tsp salt, 1 cup corn, and 3/4 cup nonfat plain Greek yogurt.
Step 1: Cook chicken in a large pot with broth until it reaches 165°F. Remove and shred.
Step 2: Add onion, garlic, green chiles, beans, corn, cumin, and oregano to the pot.
Step 3: Simmer for 20 minutes, then return chicken to the pot.
Step 4: Remove from high heat and stir in Greek yogurt until creamy.
Storage: Refrigerate within 2 hours for 3 to 4 days.
7. Herb Roasted Chicken with Green Beans (46g Protein)
46g ProteinIngredients: 1 3/4 lb boneless skinless chicken breast, 1 lb green beans trimmed, 1 tbsp olive oil, 3 garlic cloves minced, 1 tsp rosemary, 1 tsp thyme, 1/2 tsp salt, 1/2 tsp black pepper, and 1 lemon.
Step 1: Heat oven to 425°F.
Step 2: Toss chicken and green beans with olive oil, garlic, herbs, salt, and pepper.
Step 3: Arrange on a sheet pan in a single layer.
Step 4: Roast 20 to 25 minutes, until chicken reaches 165°F. Finish with fresh lemon juice.
Storage: Refrigerate within 2 hours and use within 3 to 4 days.
8. Chicken and Wild Rice Soup (38g Protein)
38g ProteinIngredients: 1 3/4 lb boneless skinless chicken breast, 1 cup uncooked wild rice blend, 2 carrots diced, 2 celery stalks diced, 1 onion diced, 8 oz mushrooms sliced, 6 cups chicken broth, 1 cup 2% milk, 1 tsp thyme, 2 garlic cloves, 1 tbsp olive oil, salt, and pepper.
Step 1: Heat oil in a soup pot and cook onion, carrots, celery, mushrooms, and garlic for 5 minutes.
Step 2: Add broth, rice, and thyme and simmer until rice is nearly tender.
Step 3: Add diced chicken and simmer until chicken reaches 165°F.
Step 4: Stir in milk and warm gently without boiling hard.
Storage: Refrigerate promptly within 2 hours for up to 3 to 4 days.
9. Garlic Herb Pork Tenderloin (44g Protein)
44g ProteinIngredients: 2 pork tenderloins totaling about 1 3/4 lb, 1 tbsp olive oil, 3 garlic cloves minced, 1 tsp rosemary, 1 tsp thyme, 1/2 tsp salt, and 1/2 tsp black pepper.
Step 1: Heat oven to 425°F. Rub pork with oil, garlic, herbs, salt, and pepper.
Step 2: Sear pork in an oven-safe skillet for about 2 minutes per side.
Step 3: Transfer skillet to oven and roast for about 15 to 20 minutes.
Step 4: Remove when the center reaches 145°F. Rest at least 3 minutes before slicing.
Storage: Refrigerate leftovers within 2 hours for 3 to 4 days.
10. Maple Dijon Pork Chops (42g Protein)
42g ProteinIngredients: 4 boneless pork loin chops, about 6 oz each, 1 tbsp olive oil, 2 tbsp Dijon mustard, 1 1/2 tbsp pure maple syrup, 1 tsp apple cider vinegar, 1 garlic clove minced, 1/2 tsp salt, and black pepper.
Step 1: Whisk Dijon, maple syrup, vinegar, and garlic together.
Step 2: Season chops and sear in oil over medium-high heat for 3 to 4 minutes.
Step 3: Flip, reduce heat, and brush with glaze.
Step 4: Cook until pork reaches at least 145°F, then rest for at least 3 minutes.
Storage: Refrigerate within 2 hours for up to 3 to 4 days.
11. Braised Beef Short Ribs with Cauliflower Mash (39g Protein)
39g ProteinIngredients: 4 lb bone-in beef short ribs, 1 tbsp olive oil, 1 onion chopped, 2 carrots chopped, 3 garlic cloves, 2 tbsp tomato paste, 3 cups beef broth, 1 tsp thyme, 1 tsp rosemary, 2 large cauliflower heads cut into florets, 1/2 cup 2% milk, salt, and pepper.
Step 1: Heat oven to 325°F. Season ribs and brown them in a Dutch oven.
Step 2: Remove ribs. Cook onion, carrots, garlic, and tomato paste for 5 minutes.
Step 3: Return ribs, add broth and herbs, cover, and braise for about 2 1/2 to 3 hours until tender.
Step 4: Steam cauliflower until soft and blend with milk, salt, and pepper. Serve ribs over mash.
Storage: Refrigerate within 2 hours for 3 to 4 days.
12. Herb Crusted Pork Tenderloin with Wild Rice (45g Protein)
45g ProteinIngredients: 1 3/4 lb pork tenderloin, 1 tbsp Dijon mustard, 1/4 cup whole wheat breadcrumbs, 2 tbsp chopped parsley, 1 tsp rosemary, 1 tsp thyme, 1 garlic clove minced, 2 cups cooked wild rice, 1 tbsp olive oil, salt, and pepper.
Step 1: Heat oven to 425°F. Brush pork with Dijon.
Step 2: Mix breadcrumbs, parsley, rosemary, thyme, and garlic and press over pork.
Step 3: Roast until the center reaches 145°F, about 20 to 25 minutes, then rest at least 3 minutes.
Step 4: Slice and serve with warm wild rice.
Storage: Refrigerate within 2 hours and use within 3 to 4 days.
13. Chicken, White Bean and Rosemary Stew (40g Protein)
40g ProteinIngredients: 1 3/4 lb chicken breast diced, 2 cans cannellini beans drained, 1 can diced tomatoes, 2 carrots diced, 2 celery stalks diced, 1 onion chopped, 4 cups chicken broth, 3 garlic cloves, 1 tsp dried rosemary, 1 tbsp olive oil, salt, and pepper.
Step 1: Heat oil in a large pot and cook onion, carrots, and celery for 5 minutes.
Step 2: Add garlic, rosemary, tomatoes, beans, and broth.
Step 3: Add diced chicken and simmer for 20 to 25 minutes.
Step 4: Confirm chicken reaches 165°F before serving.
Storage: Refrigerate within 2 hours for 3 to 4 days.
14. Chicken Butternut Squash Gnocchi Skillet (41g Protein)
41g ProteinIngredients: 1 3/4 lb chicken breast diced, 16 oz shelf-stable potato gnocchi, 3 cups cubed butternut squash, 4 cups baby spinach, 1/2 cup grated Parmesan, 1 tbsp olive oil, 2 garlic cloves, 1 cup reduced-sodium chicken broth, 1 tsp sage, salt, and pepper.
Step 1: Heat oil in a large skillet and cook chicken until browned and 165°F. Transfer to a plate.
Step 2: Add squash, broth, garlic, and sage. Cover and cook until almost tender.
Step 3: Add gnocchi and cook according to package timing until tender.
Step 4: Return chicken, fold in spinach and Parmesan, and heat through.
Storage: Refrigerate within 2 hours for 3 to 4 days.
15. High Protein Butternut Squash Chicken Soup (39g Protein)
39g ProteinIngredients: 1 3/4 lb chicken breast, 6 cups cubed butternut squash, 1 onion chopped, 3 garlic cloves, 5 cups chicken broth, 1 tsp rubbed sage, 1 tbsp olive oil, 1 cup plain nonfat Greek yogurt, 1/2 tsp salt, and black pepper.
Step 1: Heat oil in a soup pot and cook onion and garlic for 4 minutes.
Step 2: Add squash, broth, and sage and simmer until squash is very tender.
Step 3: Blend until smooth. Add diced chicken and simmer until chicken reaches 165°F.
Step 4: Remove from high heat and stir in Greek yogurt.
Storage: Refrigerate within 2 hours for 3 to 4 days.
16. Chicken Sausage and Pepper Skillet (32g Protein)
32g ProteinIngredients: 20 oz fully cooked chicken sausage with approximately 12g protein per 4 oz serving, 3 bell peppers sliced, 1 large onion sliced, 1 cup cherry tomatoes, 1 tbsp olive oil, 2 garlic cloves minced, 1 tsp Italian seasoning, and 1/4 cup grated Parmesan.
Step 1: Slice sausage into rounds.
Step 2: Heat oil in a large skillet and cook peppers and onion for 6 to 8 minutes.
Step 3: Add sausage, tomatoes, garlic, and seasoning and cook until hot throughout.
Step 4: Sprinkle with Parmesan before serving. Follow the sausage package reheating directions.
Storage: Refrigerate within 2 hours and use within 3 to 4 days.
17. Lighter High Protein Chicken Pot Pie (40g Protein)
40g ProteinIngredients: 2 lb cooked shredded chicken breast, 2 cups frozen peas and carrots, 2 celery stalks diced, 1 onion diced, 2 cups chicken broth, 1 cup 2% milk, 3 tbsp flour, 1 tbsp olive oil, 1 tsp thyme, 1 refrigerated 9-inch pie crust, salt, and pepper.
Step 1: Heat oven to 400°F. Cook onion and celery in oil until soft.
Step 2: Stir in flour, then gradually whisk in broth and milk until thickened.
Step 3: Stir in chicken, peas, carrots, thyme, salt, and pepper. Transfer to a baking dish and top with crust.
Step 4: Bake 30 to 35 minutes until golden and the center reaches 165°F.
Storage: Refrigerate within 2 hours for 3 to 4 days. Reheat leftovers to 165°F.
18. Chicken Enchilada Casserole (43g Protein)
43g ProteinIngredients: 2 lb cooked shredded chicken breast, 10 corn tortillas, 1 can black beans drained, 2 cups red enchilada sauce, 1 cup corn, 1 1/2 cups reduced-fat shredded Mexican cheese, and 1/2 cup plain Greek yogurt for serving.
Step 1: Heat oven to 375°F and lightly coat a 9×13-inch baking dish.
Step 2: Layer tortillas, chicken, black beans, corn, sauce, and cheese.
Step 3: Repeat layers and finish with cheese.
Step 4: Bake for 25 to 30 minutes, until bubbling and the center reaches 165°F. Serve with Greek yogurt.
Storage: Refrigerate within 2 hours for 3 to 4 days. Reheat to 165°F.
19. Slow Cooker Pork Carnitas Bowls (42g Protein)
42g ProteinIngredients: 4 lb boneless pork shoulder trimmed of excess fat, 1 onion sliced, 4 garlic cloves, juice of 1 orange, juice of 1 lime, 2 tsp cumin, 2 tsp oregano, 1 tsp chili powder, 1 tsp salt, 1/2 tsp pepper, 4 cups cooked brown rice, 2 cans black beans drained, lettuce, tomato, and salsa.
Step 1: Rub pork with cumin, oregano, chili powder, salt, and pepper.
Step 2: Place onion and garlic in slow cooker, add pork, orange juice, and lime juice.
Step 3: Cook on LOW about 8 hours until very tender. Shred, then broil portions briefly for crisp edges.
Step 4: Build bowls with pork, rice, black beans, lettuce, tomato, and salsa.
Storage: Refrigerate within 2 hours for 3 to 4 days.
20. Sheet Pan Chicken, Sweet Potato and Broccolini (47g Protein)
47g ProteinIngredients: 1 3/4 lb chicken breast cut into large pieces, 2 medium sweet potatoes cubed small, 2 bunches broccolini, 2 tbsp olive oil, 1 tsp smoked paprika, 1 tsp garlic powder, 1/2 tsp salt, and 1/2 tsp black pepper.
Step 1: Heat oven to 425°F. Toss sweet potatoes with 1 tbsp oil and half the seasoning.
Step 2: Roast sweet potatoes for 10 minutes.
Step 3: Add chicken and broccolini tossed with remaining oil and seasoning.
Step 4: Roast another 18 to 20 minutes, until chicken reaches 165°F.
Storage: Refrigerate within 2 hours and use within 3 to 4 days.
21. Lean Beef Bolognese (40g Protein)
40g ProteinIngredients: 2 lb 90% lean ground beef, 12 oz whole wheat spaghetti, 1 onion diced, 2 carrots finely diced, 3 garlic cloves, 1 can crushed tomatoes, 1 can diced tomatoes, 1 tbsp tomato paste, 1 tsp Italian seasoning, 1 tbsp olive oil, 1/2 cup grated Parmesan, salt, and pepper.
Step 1: Cook pasta according to package directions.
Step 2: Brown beef in a large skillet until it reaches 160°F. Drain excess fat.
Step 3: Add onion, carrots, garlic, tomatoes, tomato paste, and seasoning. Simmer 20 minutes.
Step 4: Divide pasta among bowls, top with sauce, and sprinkle with Parmesan.
Storage: Refrigerate within 2 hours for 3 to 4 days.
22. Turkey and Sweet Potato Skillet (38g Protein)
38g ProteinIngredients: 2 lb lean ground turkey, 2 medium sweet potatoes diced small, 1 onion diced, 4 cups baby spinach, 1 tbsp olive oil, 2 garlic cloves, 1 tsp smoked paprika, 1 tsp cumin, 1/2 tsp salt, and pepper.
Step 1: Heat oil in a large skillet and cook sweet potatoes covered for 8 to 10 minutes, stirring occasionally.
Step 2: Add onion and garlic and cook 3 minutes.
Step 3: Add ground turkey, paprika, cumin, salt, and pepper. Cook until turkey reaches 165°F.
Step 4: Fold in spinach and cook just until wilted.
Storage: Refrigerate within 2 hours for 3 to 4 days.
23. Chicken Lentil Soup (37g Protein)
37g ProteinIngredients: 1 1/2 lb chicken breast diced, 1 1/2 cups dry brown or green lentils rinsed, 2 carrots diced, 2 celery stalks diced, 1 onion diced, 1 can diced tomatoes, 6 cups chicken broth, 3 garlic cloves, 3 cups baby spinach, 1 tsp thyme, salt, and pepper.
Step 1: Add lentils, carrots, celery, onion, tomatoes, broth, garlic, and thyme to a soup pot.
Step 2: Simmer for about 20 minutes.
Step 3: Add chicken and continue simmering until lentils are tender and chicken reaches 165°F.
Step 4: Stir in spinach just before serving.
Storage: Refrigerate within 2 hours for 3 to 4 days or freeze for longer storage.
24. Lean Cheeseburger Casserole (42g Protein)
42g ProteinIngredients: 2 lb 90% lean ground beef, 10 oz whole wheat elbow pasta, 1 can diced tomatoes, 1 onion diced, 2 garlic cloves, 1 cup plain Greek yogurt, 1 1/2 cups reduced-fat cheddar, 2 tbsp mustard, 1/3 cup chopped pickles, salt, and pepper.
Step 1: Heat oven to 375°F and cook pasta just until al dente.
Step 2: Brown beef with onion and garlic until beef reaches 160°F. Drain excess fat.
Step 3: Stir in tomatoes, pasta, mustard, Greek yogurt, half the cheese, and pickles.
Step 4: Transfer to a baking dish, top with remaining cheese, and bake 15 minutes until hot throughout.
Storage: Refrigerate within 2 hours for 3 to 4 days and reheat leftovers to 165°F.
25. Garlic Herb Tri Tip with Roasted Vegetables (45g Protein)
45g ProteinIngredients: 2 1/2 lb tri tip roast, 1 lb Brussels sprouts halved, 4 carrots cut into chunks, 3 cups cubed butternut squash, 2 tbsp olive oil, 3 garlic cloves minced, 1 tsp rosemary, 1 tsp thyme, 1 tsp salt, and black pepper.
Step 1: Heat oven to 425°F. Toss vegetables with 1 tbsp oil and half the seasonings.
Step 2: Rub beef with remaining oil, garlic, herbs, salt, and pepper.
Step 3: Roast until the thickest part reaches at least 145°F for food safety.
Step 4: Rest beef at least 3 minutes, then slice thinly across the grain and serve with vegetables.
Storage: Refrigerate within 2 hours for 3 to 4 days.
26. Maple Dijon Chicken with Farro (46g Protein)
46g ProteinIngredients: 1 1/2 lb boneless skinless chicken breast, 2 cups cooked farro, 2 tbsp Dijon mustard, 1 1/2 tbsp pure maple syrup, 1 tbsp apple cider vinegar, 1 tbsp olive oil, 1 garlic clove minced, 1/2 tsp salt, and black pepper.
Step 1: Whisk Dijon, maple syrup, vinegar, garlic, and 2 tsp olive oil together.
Step 2: Season chicken and sear in remaining oil over medium heat.
Step 3: Brush with maple Dijon mixture and continue cooking until chicken reaches 165°F.
Step 4: Slice chicken and serve over warm farro.
Storage: Refrigerate within 2 hours for 3 to 4 days.
27. Chicken Broccoli Cheddar Soup (41g Protein)
41g ProteinIngredients: 2 lb cooked shredded chicken breast, 6 cups chopped broccoli, 2 carrots shredded, 1 onion diced, 4 cups reduced-sodium chicken broth, 2 cups 2% milk, 1 1/2 cups shredded sharp cheddar, 2 tbsp flour, 1 tbsp olive oil, 2 garlic cloves, salt, and pepper.
Step 1: Heat oil in a soup pot and cook onion, carrots, and garlic for 4 minutes.
Step 2: Sprinkle in flour and gradually whisk in broth and milk.
Step 3: Add broccoli and simmer until tender. Stir in chicken and heat thoroughly.
Step 4: Reduce heat and stir in cheddar until melted. If reheating cooked chicken, heat the finished soup thoroughly to 165°F.
Storage: Refrigerate within 2 hours for 3 to 4 days.
28. Turkey Stuffed Acorn Squash (39g Protein)
39g ProteinIngredients: 2 medium acorn squash halved and seeded, 1 1/2 lb lean ground turkey, 1 cup cooked quinoa, 2 cups baby spinach, 1 small onion diced, 1/3 cup dried cranberries, 2 garlic cloves minced, 1 tbsp olive oil, 1 tsp rubbed sage, 1/2 tsp thyme, salt, and pepper.
Step 1: Heat oven to 400°F. Place squash cut-side down on a lined baking sheet and roast for 25 minutes.
Step 2: Meanwhile, cook onion and garlic in oil, then add turkey, sage, thyme, salt, and pepper.
Step 3: Cook turkey until it reaches 165°F. Stir in quinoa, spinach, and cranberries.
Step 4: Fill squash halves with turkey mixture and bake another 10 to 15 minutes until hot throughout.
Storage: Refrigerate within 2 hours for 3 to 4 days. Reheat leftovers to 165°F.
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