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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 & Mushrooms
Monday: Peanutty Soba Noodles
Tuesday: BBQ Chicken Tacos with Red Cabbage Slaw
Wednesday: Teriyaki Chicken with Broccoli
Thursday: Steak Enchilada Skillet
Friday: Salt & Pepper Shrimp with Snow Peas
Sunday: Salmon & Creamy Orzo with Spinach & Mushrooms
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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.
Monday: Peanutty Soba Noodles
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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.
Tuesday: BBQ Chicken Tacos with Red Cabbage Slaw
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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.
Wednesday: Teriyaki Chicken with Broccoli
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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.
Thursday: Steak Enchilada Skillet
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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!
Friday: Salt & Pepper Shrimp with Snow Peas
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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.
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.