Meal Plans ThePrep High-Protein Dinners in 15 Minutes or Less (Weekly Plan & Shopping List!) Delicious dinners that will help you feel fuller for longer! By Maria Laura Haddad-Garcia Maria Laura Haddad-Garcia Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. EatingWell's Editorial Guidelines Published on February 23, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Trending Videos Close this video player It’s getting warmer here in Austin, and next week’s forecast is full of sunshine. I plan to take full advantage and get in long walks after work while enjoying the sunset. Still, having a nutritious and flavorful dinner on the table is a priority. So, this week’s dinner plan features meals that are on the table in 15 minutes or less. Plus, they’re packed with at least 15 grams of protein per serving. While it may be most well-known for maintaining muscle mass, protein is also a key nutrient in supporting your immune, bone and cognitive health, to name a few additional benefits. Plus, it helps slow down your digestion, helping you feel fuller for longer. Your Weekly Plan Sunday: Salmon & Creamy Orzo with Spinach & MushroomsMonday: Peanutty Soba NoodlesTuesday: BBQ Chicken Tacos with Red Cabbage SlawWednesday: Teriyaki Chicken with BroccoliThursday: Steak Enchilada SkilletFriday: Salt & Pepper Shrimp with Snow Peas Get the Shopping List Sunday: Salmon & Creamy Orzo with Spinach & Mushrooms Brie Passano Salmon is one of my favorite omega-3-rich foods, a nutrient packed with anti-inflammatory properties that help support your overall health. So, needless to say, I try to make it at least once per week. The creamy orzo with spinach and mushrooms is as cozy as it is nutritious and delivers nutrients like fiber, iron, potassium and B vitamins. Get the Recipe Monday: Peanutty Soba Noodles PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER These nutty soba noodles are not only on the table in 15 minutes, but they’re also made with only five ingredients for a no-fuss meal. Plus, they deliver 20 grams of filling vegetarian protein. For an extra serving of vegetables, serve mixed greens tossed with a homemade dressing, such as this vibrant Orange-Sesame Dressing. Get the Recipe Tuesday: BBQ Chicken Tacos with Red Cabbage Slaw I think Taco Tuesday is a fun idea, but for us Mexicans, every day is taco day! This recipe uses store-bought barbecue sauce for an easy but flavorful seasoning for the chicken, and the cabbage slaw adds great texture and freshness. For something sweet, I’ll slice some fresh pineapple for dessert. Get the Recipe Wednesday: Teriyaki Chicken with Broccoli If you love teriyaki chicken but are watching your added sugar intake, this version is for you. And using tamari sauce instead of soy sauce makes it gluten-free. It’s served over precooked microwaveable brown rice for a complete meal. Get the Recipe Thursday: Steak Enchilada Skillet Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster Just say the word enchilada, and my husband and I are in! This recipe is essentially enchiladas in the form of a skillet casserole, so it comes together pretty fast. Though my husband doesn’t have celiac disease, he has gluten sensitivity, so I’ll use corn tortillas instead of whole-wheat tortillas. Packed with 39 grams of protein per serving, I bet I won’t need an evening snack after this meal! Get the Recipe Friday: Salt & Pepper Shrimp with Snow Peas While this traditional Chinese dish is typically made with Sichuan peppercorns, this version is made with black pepper. But if you have the former, by all means, use it! Quick-cooking shrimp is packed with satisfying protein and provides other nutrients, such as selenium, which is critical for heart and thyroid health. I’ll serve it with farro to round out the meal. Salt & Pepper Shrimp with Snow Peas I wish you all a great week, and I hope you enjoy this dinner plan. Don't forget to add a recipe review if you try one. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit