It’s going to be warm here in Austin and sunny next week. I plan to make the most of this and go for a long walk after work enjoying the sunset. Still, putting a nutritious and flavorful dinner on the table is a priority. So this week’s Dinner Plan features dishes that can be on the table in 15 minutes or less. Plus, it contains at least 15 grams of protein per serving. Protein may be best known for maintaining muscle mass, but it’s also an important nutrient that supports immune, bone, and cognitive health, to name a few more benefits. Plus, it slows down digestion, so you feel fuller longer.
weekly plan
Sunday: Salmon and creamy orzo with spinach and mushrooms
Monday: Peanut soba
Tuesday: BBQ chicken tacos with red cabbage slaw
Wednesday: teriyaki chicken and broccoli
Thursday: Steak enchilada skillet
Friday: Served with salt & pepper shrimp and snow peas
Sunday: Salmon and creamy orzo with spinach and mushrooms
Salmon is one of my favorite foods rich in omega-3s, a nutrient rich in anti-inflammatory properties that support overall health. So, needless to say, I try to make it at least once a week. Creamy orzo with spinach and mushrooms is not only comforting, but nutritious, packed with nutrients like fiber, iron, potassium, and B vitamins.
Monday: Peanut soba
Not only is this nutty soba ready on the table in 15 minutes, it’s made with just 5 ingredients for a hassle-free meal. It also contains 20 grams of vegetarian protein to help you feel full. If you want to add some veggies, enjoy mixed greens tossed with a homemade dressing like this bright orange sesame dressing.
Tuesday: BBQ chicken tacos with red cabbage slaw
I think Taco Tuesday is an interesting idea, but for us Mexicans, every day is Taco Day. This recipe uses store-bought barbecue sauce to easily and flavorfully season the chicken, and the cabbage slaw adds great texture and freshness. For something sweet, slice fresh pineapple for dessert.
Wednesday: Teriyaki chicken and broccoli
If you love teriyaki chicken but are watching your sugar intake, this version is for you. You can make it gluten-free by using tamari sauce instead of soy sauce. Serve over pre-cooked microwaveable brown rice for a complete meal.
Thursday: Steak enchilada skillet
Just say the word “enchilada” and my husband and I are in! This recipe is basically enchiladas in the form of a skillet casserole, so it comes together fairly quickly. My husband doesn’t have celiac disease, but he does have a gluten sensitivity, so he uses corn tortillas instead of whole wheat tortillas. Packed with 39 grams of protein per serving, you won’t need a late night snack after this meal.
Friday: Salt & Pepper Shrimp with Snow Peas
This traditional Chinese dish is usually made with Sichuan pepper, but this version uses black pepper. However, if you have the former, by all means use it. Ready-to-cook shrimp are rich in satisfying protein and contain other nutrients like selenium, which is important for heart and thyroid health. Serve with farro to complete the meal.
I hope you all have a great week and enjoy this dinner plan. Don’t forget to add a recipe review if you try it.
