High-Protein Dinners You Can Make in a 9×13 (Weekly Plan & Shopping List!)
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When it is cold, I like to turn on the oven and bake something tasty for dinner in a casserole in the dish. Something in food, which is baking together, with aromas, all this is so comfortable. In addition, since each of these dishes has at least 15 grams of protein per serving, they also eat. Protein helps you to increase and maintain muscles, slows down digestion in order to be content after eating longer and helps maintain your immune, bones and cognitive health. Let’s dig!
Your weekly plan
Sunday: HALAPENO Popper casserole
Monday: Silent baked fish with fried potatoes and mushrooms
Tuesday: Stuffed pepper casserole
Wednesday: Cream garlic chicken pasta baking
Thursday: Baking shrimp and cauliflower
Friday: Vegetarian lasanya
In our column, Theprep, there is everything you need to make dinner planning and purchases in a grocery store as easier as possible. The needs for nutrition are different from one person to another, and we invite you to use these dinner plans as inspiration and adjust them at your discretion. Register to get a dinner plan delivered to your mailbox every Saturday!
Sunday: galapeno popper casserole
For those who celebrate, today is Super Cup Sunday. I am not a big fan of football, but I really like the intensity of the final game, as well as the opportunity to get together with friends and give the distribution of game day dishes. This cheese mixture of chicken, halapeno and bacon, crowned with crisp, turns the halapeno Popper into a protein casserole, saturated with a crowd. Dig it with your favorite tortilla chips.
Monday: baked fish with a province with fried potatoes and mushrooms
This dish begins with the base of potatoes and mushrooms. Potatoes are a good source of potassium, which helps regulate blood pressure, and the mushrooms are packed with antioxidants that can help prevent cognitive data. After the vegetables become cooking, just put the fish at the top, season it with herbs and lemon juice and finish bake everything together. Serve with green beans Steam-In-the Bag.
Tuesday: casserole from a stuffed pepper
Photographer Victor Protasio, food stylist Jennifer Vendorf, stylist -Opors Julia Bayles
This casserole is a less fussy way to make stuffed pepper. Just prepare beef minced meat, chopped onions, sweet pepper and seasonings in a pan, then add pre -preliminary brown rice, fried tomatoes and beef broth and transfer all this to a 9 -inch dish to cook. Finish it by melting the cheese on top. Colorful peppers guarantee that you get a lot of vitamin that supports immunity, C.
Wednesday: Garlic Cream-Parmesian chicken cakes
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dicky, Stylist: Prucilla Montiel
This comforting dish consists of chicken, spinach and paste with a whole wheat, all covered with creamy, gerlick sauce. This will certainly be a crowd. Chicken breasts are an excellent source of muscle protein, with one part 3 of ounce, offering 26 grams. And spinach contains vitamin K, calcium and magnesium, which help maintain bone health.
Thursday: baking shrimp and colored cabbage
Shrimp, cauliflower and tomatoes baked together make up a light, light, saturated protein dinner. The zwellor needs a short start in the oven, then just combine shrimp and tomatoes, pour the mixture onto the flowering cabbage and pour it back into the oven. Sprinkle a little cheese of feta and dill over the top before serving it with a whole -grain baguette.
Friday: Vegetarian Lazanya
Photographer: Jennifer Cochi, food stylist: Julian Hensarling, Stylist: Christina Daily
Regardless of whether you celebrate Valentine’s Day or not, this vegetarian lasany is a good way to finish a week. It seems a little elegant, and it is so good for you-it is filled with mushrooms, onions, sweet pepper, dried in the sun and spinach. Some of the pesto and marinara sauce in the store add tons of taste, and the combination of Ricotta and Mozarella guarantees that it is loaded with protein. Serve it with mixed herbs and your favorite dressing.
I wish you all a great week, and I hope that you will like this plan of dinner. If you try the recipe, do not forget to add a review.