Cozy High-Protein One-Pot Dinners (Weekly Plan & Shopping List!)

Our column, ThePrep, has everything you'll need to make meal planning and meal prep as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday!

As the days get colder here in Austin, I’m turning to hearty, cozy meals for dinner. I’m talking creamy dishes, cheesy pastas and warm soups. And one of the best things about these types of meals is that they’re usually made in a single pot without much fuss. Plus, they are packed with protein to help me stay satisfied all evening long. 

Your Meal Plan

Research has shown that as the temperature drops, we tend to feel hungrier because our body needs more energy to regulate its temperature. And that’s where protein comes in handy. In addition to helping us maintain muscle and produce hormones, we digest protein slowly, which helps increase satiety and provides a steady stream of energy. Each of these dishes provides at least 15 grams of protein per serving, so they’re guaranteed to hit the spot. 

Wednesday’s Creamy Chicken & Mushrooms perfectly combines efficiency and coziness. It’s made in two simple steps and uses quick-cooking chicken cutlets, keeping the total time to 30 minutes. Mushrooms not only add a delicious umami flavor but are packed with health benefits, from helping to improve your blood pressure to enhancing your gut health. I’m planning on serving it with whole-wheat sourdough bread to scoop up every last bit of the delicious sauce and add another 6 grams of protein to my meal. 

Sunday:  Skillet Lasagna
Monday: Shakshuka (Eggs Poached in Spicy Tomato Sauce) 
Tuesday: One-Pot Garlicky Shrimp & Spinach over white basmati rice
Wednesday: Creamy Chicken & Mushrooms with whole-wheat sourdough bread 
Thursday: Chicken Chili Verde
Friday: One-Pot Pasta with Tuna

Something to Sip On

While I’m usually not a cocktail gal (I prefer a glass of wine or a cold beer), I do like to drink them during the holidays—probably because they feel a bit more festive! And our newly published Pomegranate Martini sounds like the perfect drink to serve at the holiday party I’m hosting this weekend. Unlike a traditional martini, this drink features fruity flavors thanks to a combination of orange blossom water, orange liqueur and pomegranate juice. And the bubbles from the sparkling water add a nice touch. (The shopping list includes enough for 4 servings.) 

Get the Recipe: The Best Pomegranate Martini You’ll Ever Have

What’s Inspiring Me This Week

You’ve probably heard that sleep quality is essential for overall health. And if you’re like me, you start the day with the best intentions of going to bed early, but it doesn’t always happen. While there are some things we do that can make it harder to fall asleep, like using electronic devices right before bed and consuming too much caffeine, new research suggests there are two other possible causes of poor sleep. A study published in The Journal of Nutrition found a link between iron deficiency and poor sleep, as well as an association between vitamin D deficiency and shorter sleep duration. If you’re concerned that you have a nutrient deficiency, talk to your health care provider. And in the meantime, you can make sure you’re eating iron-rich foods like beans, lentils, spinach and beef, and foods rich in vitamin D—namely sardines, yogurt, milk and salmon. 

Find Out More: Can’t Sleep? Iron & Vitamin D Deficiencies Might Be to Blame, According to a New Study