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Squash, Brussels sprouts, cranberries – these are all reminiscent of fall, and this week’s meal plan includes them all. I look forward to cooking this time of year! All of these meals are not only quintessential fall flavors, but they’re also packed with protein. Protein is a macronutrient essential for everything from building strong bones and muscles to maintaining healthy hair and nails. It also supports your immune system and makes you feel more satisfied after eating. With at least 15 grams of protein per serving, these dinners will help you get enough of this powerful nutrient. All of these recipes clock in at around 400 calories per serving, so you’ll be left feeling your best. However, this number is just a guide, so be sure to listen to your hunger and fullness cues.
weekly plan
Sunday: parmesan chicken and brussels sprouts
Monday: Chickpea pasta with mushrooms and kale
Tuesday: Sheet Pan Maple Mustard Pork Chop and Carrot
Wednesday: Roast chicken and winter squash with mixed greens
Thursday: vegetarian spaghetti squash lasagna
Friday: cranberry balsamic chicken thighs
Sunday: Parmesan chicken and Brussels sprouts
Chicken thighs aren’t as popular as chicken breasts, but here we compliment boneless thighs with a simple topping of Parmesan cheese, breadcrumbs, lemon zest, and dried thyme to give them a little crunch. . What’s not to love? Fry the chicken and halved Brussels sprouts together in a skillet until the Brussels sprouts are tender and both are nicely browned.
Total calories: 365
Monday: Chickpea pasta with mushrooms and kale
It may seem difficult to get a lot of protein into vegetarian pasta dishes, but here’s the secret. Let’s start with the chickpea pasta. Pasta is made from chickpea flour, so it’s rich in protein, fiber, and other nutrients. While the pasta is cooking, stir-fry the kale and mushrooms in olive oil, crush some red pepper and garlic, add the cooked pasta and stir to make this easy dinner. Enjoy with whole wheat bread.
Total calories: 415 pieces (includes 1 oz whole wheat bread)
Tuesday: Sheet pan maple mustard pork chops and carrots
Johnny Autry. Food Stylist and Prop Stylist: Charlotte Autry
A simple but flavorful glaze of olive oil, Dijon mustard, and maple syrup dresses up everyday pork chops, which are a great source of protein and B vitamins. Carrots roasted with pork also contain a bit of glaze, plus a trio of anti-inflammatory flavor enhancers: minced garlic, minced ginger, and ground turmeric.
Total calories: 376
Wednesday: Roast chicken and winter squash with mixed greens
This salad can be eaten in any season. It’s an autumn bowl. Toss chicken and delicata squash with mustard-lemon sauce, roast and serve over mixed greens. I add a little more mustard to the dressing and add some maple syrup to add sweetness. Top with crunchy roasted pumpkin seeds and grated Parmesan cheese.
Total calories: 415
Thursday: Spaghetti squash lasagna
This noodle-less lasagna is made with half a spaghetti squash. It’s cozy and comforting, yet lower in carbohydrates than traditional lasagna and gluten-free. Ricotta and mozzarella are a satisfying source of protein, and sliced mushrooms help fill out the squash and add additional nutrients like B vitamins and potassium. Complete the meal with sautéed broccoli and cauliflower.
Total calories: 397 pieces (including 1 serving of sautéed broccoli and cauliflower)
Friday: Cranberry Balsamic Chicken Thighs
Cranberries aren’t just for the holidays. You can always turn it into a bright sauce for a simple weeknight dinner like this one. Pan-fry the chicken until the skin is crispy, then add the cranberries, balsamic vinegar, honey, and thyme and simmer until the cranberries are cooked down and saucy. To keep this dish seasonal, serve it with roasted butternut squash.
Total calories: 393 pieces (including 1 serving of roasted butternut squash)
I hope you all have a great week and enjoy this dinner plan. If you try the recipe, don’t forget to add a review.
