Healthy High Protein Dinners Meal Plan (May 20)

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This week’s meal plan is all about Healthy High Protein Dinners. We’re choosing meals with higher protein and fiber to help keep you feeling full longer, with sustained energy to fuel your day. Plus, we’ll take a look at why protein is an essential element of a healthy diet.

Top view of salmon and orzo casserole for Healthy High Protein Dinners Meal Plan.

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Why Protein is Good for You

WebMD says, “Your body needs protein to stay healthy and work the way it should. More than 10,000 types are found in everything from your organs to your muscles and tissues to your bones, skin, and hair. Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood.”

They also emphasize that protein helps make “antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones.”

In this meal plan, I’ve chosen dinner recipes between 15 and 30 grams of protein, which studies show is considered a high-protein meal.

How Do Protein and Fiber Keep You Full?

Protein and fiber both play a key role in keeping you full. Studies show that when protein is digested, the hunger hormone ghrelin is suppressed, keeping you satiated longer. Fiber is digested more slowly through the digestive system, helping keep you full longer.

High-Protein & High-Fiber Foods to Add to Your Diet

  • Beans
  • Lentils
  • Dairy 
  • Eggs
  • Poultry
  • Fish and shellfish
  • Meat
  • Soy
  • Whole grains, such as oats, bulgur, farro, whole wheat and more
  • Fruit
  • Vegetables
  • Nuts and seeds

Higher Protein & Fiber Ideas for Meals and Snacks

Healthy High Protein Dinners Menu

Monday’s dinner is a quick and easy chicken salad recipe that uses quick-cooking Southwest-seasoned chicken, greens, corn, tomatoes, and avocados. This meal has been a favorite for the last month!

Tuesday’s dinner is a one-pot pasta dish with ground turkey and seasonal veggies. I’ve included a cream sauce, but it’s definitely delicious without it! Add a green salad for additional fiber, and consider using whole-grain pasta.

Wednesday’s dinner is a grain bowl with seasonal flavors, broccoli, chicken, and quinoa. Charred lemon gives this simple but filling meal a burst of flavor!

Thursday’s dinner is a seafood, one-dish casserole filled with seasonal vegetables and flavors. If desired, add a green salad and whole-grain bread.

Friday’s dinner is a nod toward the summer to come! It’s quick and easy skewers that can be grilled indoor or out. Add grains and greens to round out the meal.

The Treat is a healthy bar perfect for snacking.

Have a beautiful, healthy & delicious week!

RELATED: More 31Daily Dinner Ideas >>

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Healthy High Protein Dinners Meal Plan (May 20)

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  1. How about some recipes with bulgur wheat or farro? Quinoa is way overused in recipes to the exclusion of many other, tastier grains that are just as healthy and versatile. And while we’re at it, let’s give salmon a rest (please!) and explore other fishy alternatives like trout, halibut, sea bass, and even mackerel, sardines or herring. Time to expand our horizons!

    1. Thank you, Linda, for your input. I happen to love the grains you mentioned but try to keep the menu accessible for everyone with varying tastes and access to harder to find foods.

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