High Protein 30 Minute Dinners Meal Plan (Nov 11)

ByStephanie Wilson Posted on Updated on

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This week’s weeknight menu features high-protein 30-minute dinners, from one-pot and one-skillet meals to cozy pasta and curry seafood. These deliciously simple and good-for-you dinners are ready in no time!

Three images of High Protein Dinners, including tacos, curry seafood for a healthy weeknight dinner meal plan.

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Dinner Meal Planning

Make weekly dinner planning easy! While nutritional needs differ, I invite you to use these dinner meals as inspiration and adjust as needed. Sign up to get a dinner plan delivered to your inbox every Sunday!

How Much Protein Do You Need?

EatingWell says, “Protein is one powerhouse nutrient. It helps keep you full, and your body uses it to help grow and maintain muscles, blood vessels, skin, hair and nails. Plus, protein also plays a key role in synthesizing hormones and enzymes in your body.”

According to the USDA 2020-2025 Dietary Guidelines for Americans, women need about 46 grams of protein, and men need around 56 grams of protein. However, this varies depending on your daily calorie intake, age, activity level, and health.

This week’s dinners contain at least 15 grams of protein per serving from lean protein, vegetables, legumes, and whole grains.

High Protein 30 Minute Dinners Menu

Monday’s dinner is a simple one-pot meal featuring navy beans. As Monday is Veteran’s Day, I couldn’t help but think this dinner is a delicious way to remember those who have served in all military branches. This recipe (and Wednesday’s dinner also) uses cooked chicken. You may want to meal prep that over the weekend, enough for 2 meals. Serve with a side salad and whole-grain bread if desired.

Tuesday’s dinner is a throwback classic updated with delicious flavors for Taco Tuesday. The recipe uses ground beef, although you can always substitute your favorite meat protein. It’s a simple and delicious meal the whole family will love. Serve with all your favorite taco toppings.

Wednesday’s dinner is a healthy, high protein dinner featuring quinoa. To make this meal extra speedy, consider cooking the quinoa ahead or making 1 Minute Instant Pot Quinoa that results in perfect quinoa every time. Serve with greens on the side.

Thursday’s dinner is a Thai-inspired, one-skillet meal with only a handful of ingredients in a red curry sauce with vegetables. Serve over your favorite grain like brown or white rice.

Friday’s dinner is a one-pot meal cooked in one skillet with lots of flavor and healthy greens. You can add any green you have on hand or prefer, like spinach, chard, or kale. Fridays deserve a one-pot dinner!

Treat: It’s all about fall, autumn, and winter flavors and single servings!

Have a beautiful and delicious week!

RELATED: More 31Daily Dinner Ideas >>

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High Protein 30 Minute Dinners Meal Plan (Nov 11)

This Week’s Meal Plan Recipes

1
A bowl of hearty Chicken and White Bean Soup with carrots, greens, and noodles, garnished with fresh herbs. Behind the soup, two slices of multigrain bread rest on a small plate. The setting is on a wooden table with a napkin nearby.
Monday: Chicken and Navy Bean Soup (Veteran’s Day)
This Chicken and White Bean Soup is a comforting, healthy bowl of deliciousness. Simple to make in 30 minutes, it's filled with a handful of wholesome ingredients and tender chicken. It's an easy meal to warm up with on chilly days!
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2
A plate with three hard shell tacos filled with seasoned ground beef, shredded cheese, lettuce, tomatoes, and sour cream. A small bowl of extra shredded cheese is visible in the lower corner. The background is a textured gray surface.
Tuesday: Ground Beef Tacos
A classic recipe for ground beef tacos, with a few easy upgrades to make them extra tasty. Kid-friendly, but you’ll love them too!
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3
A skillet brimming with a vibrant chicken quinoa bake, crowned with melted cheese, fresh spinach, and cilantro. A wooden spatula rests in the flavorful dish, while plates are stacked nearby in anticipation.
Wednesday: Southwest Chicken Quinoa Bake
When it comes to easy weeknight dinners, this Southwestern Chicken Quinoa Bake with Spinach is the best! Loaded with healthy nutrients and protein, not to mention incredible Southwestern flavor, it’s a family favorite every time it shows up on the dinner table.
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4
A dish featuring a piece of grilled salmon on a bed of white rice, garnished with sliced limes and mixed vegetables like bell peppers and onions. A fork rests on the plate, and there are small bowls of green herbs and a lime half nearby.
Thursday: Red Curry Salmon
Thai-inspired Red Curry Salmon is simmered in an incredibly tasty coconut red curry sauce with bell peppers, garlic and onions.
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5
Friday: Kale, Sausage & Pepper Pasta
Friday: Kale, Sausage & Pepper Pasta
This sausage and kale pasta uses just one skillet to cook for an easy cleanup. The addition of peppers in this healthy pasta recipe adds color and flavor.
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6
A cup of gingerbread mug cake topped with powdered sugar sits on a white plate alongside another cup and a sieve on the wooden table. A maroon cloth adds warmth to the scene, surrounded by autumn leaves.
Treat: Gingerbread Cake in a Mug
2 Minute Gingerbread Cake in a Mug is a moist and boldly flavored cake, generously seasoned with molasses, cinnamon, and ginger. A cold-weather, holiday, cozy favorite to whip up in two minutes or less.
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More Weekly Dinner Plans

You can find all of our past weekly dinner meal plans here!

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