(Each with 30+ Grams of Protein!)
As a busy mom, you want meals that are both nutritious and kid-approved. To make things easier, here are five quick dinners that provide at least 30 grams of protein per serving, keeping everyone satisfied and healthy. These meals are simple to prepare and can be on the table in under 30 minutes!
1. Turkey Taco Bowls
This high-protein meal is both fun and customizable for the whole family, packing in plenty of protein from lean turkey.
Ingredients: 1 lb ground turkey (93% lean), taco seasoning, 1 cup cooked rice (or cauliflower rice), 1 cup diced tomatoes, 1/2 cup shredded cheese (choose a high-protein cheese lifesmart or allegro).
How to make it: Cook the ground turkey with taco seasoning. Serve over rice, topped with tomatoes and cheese. One serving (about 4 oz of turkey) provides around 30-35 grams of protein.
2. Chicken and Veggie Stir-Fry
This stir-fry is a great way to sneak in veggies while providing plenty of protein from chicken breast.
Ingredients: 1 lb chicken breast (about 4 breasts), 2 cups frozen stir-fry veggies, 2 tbsp soy sauce, 1 tbsp olive oil, 1 cup cooked rice.
How to make it: Stir-fry diced chicken breast in olive oil, add the veggies, and drizzle with soy sauce. Serve over rice. Each serving (1 chicken breast) contains roughly 35-40 grams of protein.
3. Protein-Packed Spaghetti with Marinara
This classic pasta dish uses high-protein ground beef or turkey to boost the protein content, along with a veggie-packed sauce.
Ingredients: 1 lb ground beef (90% lean) or ground turkey, 1 cup marinara sauce, 1/2 cup finely chopped carrots and zucchini, 8 oz whole wheat pasta (high-protein options are available).
How to make it: Brown the ground meat, then add vegetables to the marinara sauce. Serve over the cooked pasta. A serving with 4 oz of ground meat provides about 30-35 grams of protein.
4. Mini Pita Pizzas
These fun, customizable mini pizzas deliver protein thanks to a mix of cheese and lean meat toppings.
Ingredients: 4 whole wheat pitas, 1 cup marinara sauce, 1 1/2 cups shredded mozzarella cheese, 4 oz pepperoni or cooked chicken breast, veggies like bell peppers or mushrooms.
How to make it: Spread marinara sauce on each pita, top with cheese, pepperoni or chicken, and bake at 375°F for 10 minutes. Each pizza with cheese and 2 oz of chicken/pepperoni delivers about 30-35 grams of protein.
5. Sheet Pan Chicken Fajitas
This one-pan wonder is a family favourite, with lean chicken breast and colorful veggies wrapped in protein-rich tortillas.
Ingredients: 1 lb chicken breast, 3 bell peppers, 1 onion, 2 tbsp olive oil, fajita seasoning, 4 high-protein tortillas.
How to make it: Slice the chicken and veggies, toss with olive oil and seasoning, and bake at 400°F for 20 minutes. Serve with tortillas. One serving (with about 4 oz of chicken and a high-protein tortilla) provides 30-35 grams of protein.
Each of these meals is designed to provide your family with the protein they need to stay full and energized, all while being quick and easy to prepare. Perfect for busy weeknights!
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