7 Easy High Protein Meals for Busy Weeknights

Okay, so I’ve officially become that person who meal preps on Sundays and then completely abandons the plan by Tuesday. Anyone else? The thing is, between work meetings that run late, kids’ soccer practice (why is it always at 6 PM?), and just general life chaos, I need easy high protein meals that don’t require me to be a master chef or own seventeen specialty ingredients I’ll use exactly once.

I started collecting these recipes out of pure desperation, honestly. My family was living off rotisserie chicken and sadness for like three weeks straight. Don’t get me wrong—rotisserie chicken is a gift from the universe—but we needed variety. And protein. Lots of protein, because apparently, everyone in my house is either trying to build muscle or just constantly hungry. (Spoiler: it’s both.)

These seven recipes have literally saved my weeknights. They’re high in protein, actually taste good (revolutionary concept, I know), and most importantly—they don’t require me to stand over a stove for an hour when I’d rather be in sweatpants watching reality TV.

1. Sheet Pan Chicken Fajitas That Make You Look Like You Tried

I’m starting with this one because it’s probably made me look like a competent adult more times than I can count.

Story time: I made these for the first time when my in-laws were visiting, and I had exactly 30 minutes between getting home from work and them arriving. I was in full panic mode, just throwing things on a sheet pan, and my mother-in-law literally asked for the recipe. I was like, “The recipe is panic and desperation, Carol.” But she genuinely thought I’d spent hours planning it.

Why It’s Amazing: One pan. ONE PAN. Do you understand what this means for cleanup? Also, each serving packs like 35-40 grams of protein depending on how much chicken you pile on. My kids will actually eat vegetables when they’re wrapped in a tortilla with cheese, so that’s a parenting win right there.

Ingredients:

• 2 lbs chicken breast, sliced into strips (or thighs if you want more flavor and aren’t scared of dark meat)
• 3 bell peppers, any color (I usually grab whatever’s on sale, no judgment)
• 1 large onion, sliced (I cry every single time, even with my contacts in)
• 3 tbsp olive oil
• 2 tbsp fajita seasoning (store-bought is fine, homemade is also fine, we’re not here to judge your life choices)
• Salt and pepper (the boring but necessary duo)
• Tortillas for serving
• Optional toppings: sour cream, cheese, guacamole, whatever makes you happy

Instructions:

1. Preheat your oven to 425°F. Don’t skip preheating. I learned this the hard way when everything cooked unevenly and my husband politely ate it anyway while I rage-spiraled.
2. Throw chicken, peppers, and onions on a large sheet pan. If things are overlapping, that’s fine. We’re not going for Instagram perfection here.
3. Drizzle with olive oil, sprinkle the fajita seasoning all over everything, add salt and pepper. Use your hands to mix it all up. Yes, your hands will smell like fajitas for three hours. This is the price we pay.
4. Spread it out somewhat evenly and pop it in the oven for 20-25 minutes. Check at 20 minutes—you want the chicken cooked through and the veggies to have some color on them.
5. Serve in tortillas with whatever toppings your family demands.

Tips & Chaos Notes:

• If you want it spicier, add some cayenne or red pepper flakes. I don’t because my kids would revolt, but you do you.
• The chicken thighs version is honestly better but takes like 5 extra minutes to cook. Worth it if you have the time.
• Leftovers are EXCELLENT in a breakfast burrito the next morning. Add scrambled eggs and you’re basically a genius.

2. Ground Turkey and Sweet Potato Skillet (The One I Actually Crave)

This is probably my most-made recipe from this entire list. I’ve cooked it so many times that I don’t even look at measurements anymore, which is either impressive or concerning.

I think I originally saw something like this on Pinterest? Or maybe Instagram? Honestly, who knows where we get recipes anymore. But I’ve tweaked it approximately 47 times until it became this version, which my husband says is “restaurant-quality.” (He’s biased, but I’ll take the compliment.)

Why It’s Amazing: It’s basically a complete meal in one pan. Protein, carbs, veggies—all there. Plus it’s got this slightly sweet, slightly savory thing happening that makes everyone happy. About 30 grams of protein per serving, and it tastes like you put in way more effort than you did.

Ingredients:

• 1.5 lbs ground turkey (93% lean if you want to be healthy, 85% if you want more flavor)
• 2 medium sweet potatoes, diced small (like really small, half-inch cubes max or they won’t cook in time)
• 1 bell pepper, diced
• 1 small onion, diced (more crying, sorry)
• 3 cloves garlic, minced (or that pre-minced stuff in a jar, I won’t tell)
• 2 cups spinach (optional but makes you feel virtuous)
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp chili powder
• Salt and pepper
• 2 tbsp olive oil

Instructions:

1. Heat olive oil in your biggest skillet over medium-high heat. If you don’t have a big skillet, this is your sign from the universe to get one.
2. Add diced sweet potatoes first. They take the longest, so give them a head start—about 8-10 minutes, stirring occasionally. They should start getting tender and maybe a little brown on the edges.
3. Push sweet potatoes to the side (or just move them around, whatever) and add the ground turkey. Break it up with your spoon or spatula. Let it brown—actually BROWN, not just turn gray. This is important for flavor.
4. Once turkey is mostly cooked (like 80% done), add the onion, pepper, and garlic. Throw in all your spices too. Stir everything together and let it cook for another 5-7 minutes.
5. Add spinach at the very end if you’re using it. It’ll wilt down in like 30 seconds and make the whole thing look fancier.
6. Taste it. Add more salt if needed. It probably needs more salt.

Tips & Chaos Notes:

• The sweet potato pieces HAVE to be small or they won’t cook through. I’ve served crunchy sweet potatoes before and it was not my finest moment.
• You can meal prep this for the whole week. It actually tastes better on day two after the flavors hang out together.
• My kids eat this with hot sauce. My toddler eats it plain. Everyone’s different and that’s fine.
• If you want to make it even higher protein, add a fried egg on top. Game changer.

3. Greek Chicken Bowls (aka The One That Feels Fancy But Isn’t)

Everyone needs that one recipe that makes guests think you have your life together. This is mine. It looks like something you’d order at a trendy grain bowl place for $15, but costs maybe $8 to make and feeds four people.

First time I made this, I forgot the tzatziki sauce and just served it with ranch. My husband didn’t even notice. So there’s that.

Why It’s Amazing: Customizable for picky eaters (just set out all the components and let people build their own), packed with protein (35+ grams depending on how much chicken you use), and honestly tastes fresh and light, which is nice when you’ve been eating heavy comfort food all winter.

Ingredients:

For the chicken:

• 1.5 lbs chicken breast
• 3 tbsp olive oil
• Juice of 1 lemon (or that bottled lemon juice, no shame)
• 3 cloves garlic, minced
• 1 tbsp dried oregano
• 1 tsp salt
• Black pepper

For the bowls:

• 2 cups cooked quinoa or rice (I use those microwave rice packets when I’m lazy, which is often)
• 1 cucumber, diced
• Cherry tomatoes, halved
• Red onion, thinly sliced (soak in cold water if you don’t want to breathe fire)
• Kalamata olives (optional, I’m not an olive person but my husband is obsessed)
• Feta cheese
• Tzatziki sauce (store-bought is totally fine)

Instructions:

1. Make the marinade: Mix olive oil, lemon juice, garlic, oregano, salt, and pepper in a bowl or zip-top bag. Add chicken and let it marinate for at least 15 minutes. If you have time, do an hour. If you don’t, 15 minutes still adds flavor.
2. Heat a grill pan or regular pan over medium-high heat. Cook chicken for 6-7 minutes per side until it hits 165°F internally. Let it rest for 5 minutes before slicing (this is actually important—don’t skip it or all the juices run out).
3. While chicken is cooking, prep your bowl ingredients. Basically just chop everything and put it in bowls. This is not complicated.
4. Assemble bowls: rice or quinoa as the base, add sliced chicken, then pile on all the toppings. Drizzle tzatziki over everything.

Tips & Chaos Notes:

• If you have a food thermometer, use it. I’ve overcooked so many chicken breasts in my life by just guessing.
• The marinated chicken is also great grilled if it’s summer and you don’t want to heat up your kitchen.
• You can prep all the toppings the night before. Game changer for busy weeknights.
• My kids won’t eat the olives or onions, so I just leave those off their bowls. Not worth the dinner table battle.

4. Easy High Protein Salmon with Roasted Broccoli (The 20-Minute Miracle)

Okay, I know salmon can be intimidating. I burned it probably six times before I figured out the timing. But now? This is my go-to when I need something fast and impressive. Also, omega-3s, brain food, all that good stuff.

Why It’s Amazing: Takes literally 20 minutes from start to finish. High protein (around 40 grams per serving), and somehow makes you feel like you’re eating at a nice restaurant. Plus, if you do it right, the salmon isn’t dry (which has been the bane of my existence for years).

Ingredients:

• 4 salmon fillets (6 oz each, skin on or off, your choice)
• 1 large head of broccoli, cut into florets
• 4 tbsp olive oil, divided
• 2 cloves garlic, minced
• 1 lemon
• Salt, pepper, garlic powder
• Optional: soy sauce, honey (for an Asian-inspired version that’s REALLY good)

Instructions:

1. Preheat oven to 400°F. Line a large baking sheet with parchment paper or foil (trust me, cleanup will thank you).
2. Toss broccoli florets with 2 tbsp olive oil, salt, pepper, and garlic powder. Spread on one side of the baking sheet.
3. Pat salmon fillets dry with paper towels (this helps them get a better sear). Brush with remaining olive oil, sprinkle with salt, pepper, and garlic. Place on the other side of the baking sheet.
4. Squeeze half the lemon over everything.
5. Bake for 12-15 minutes. Salmon is done when it flakes easily with a fork. If you overcook it, it’ll be dry and sad. Check at 12 minutes.
6. Squeeze remaining lemon over everything before serving.

Tips & Chaos Notes:

• For the Asian version: mix 2 tbsp soy sauce + 1 tbsp honey + 1 tsp minced ginger. Brush on salmon before baking. It’s INCREDIBLE.
• If your salmon has skin, cook it skin-side down. The skin gets crispy and some people love eating it (not me, but some people).
• Broccoli should be slightly charred on the edges. That’s where the flavor is.
• This is great with rice or quinoa on the side if you want more carbs.
• My kids pick at the salmon but demolish the broccoli, which is the opposite of what I expected, but okay.

5. Beef and Black Bean Burrito Bowls (The Customizable Crowd-Pleaser)

This is my answer to “what’s for dinner” when everyone in my house wants something different. Set up a burrito bowl bar, let people build their own, and suddenly you’re a hero. It’s also one of those easy high protein dinners for family meals that actually keeps everyone full.

I’ve made this for parties, family dinners, and random Tuesday nights when I couldn’t decide what to cook. Works every single time.

Why It’s Amazing: Each person customizes their bowl = no complaining. High protein from beef and beans (around 35-40 grams per serving). Makes great leftovers. Can be made low carb if you skip the rice and load up on veggies.

Ingredients:

• 1.5 lbs ground beef (or ground turkey if you want to be slightly healthier)
• 1 can black beans, drained and rinsed
• 1 packet taco seasoning (or make your own if you’re fancy)
• 2 cups cooked rice (white, brown, cauliflower—whatever you want)
• 1 cup corn (frozen is fine)
• Toppings bar: shredded cheese, sour cream, salsa, guacamole, lettuce, tomatoes, jalapeños, cilantro, lime wedges

Instructions:

1. Brown the ground beef in a large skillet over medium-high heat. Break it up as it cooks. Drain excess fat if there’s a lot (sometimes there is, sometimes there isn’t, depends on the beef).
2. Add taco seasoning and a splash of water (like 1/4 cup). Stir and let it simmer for a few minutes until it thickens slightly.
3. Add black beans and corn. Cook until everything’s heated through, maybe 3-5 minutes.
4. Set up your toppings bar with all the fixings.
5. Everyone builds their own bowl: rice as the base, beef mixture on top, then pile on whatever toppings you want.

Tips & Chaos Notes:

• I keep the beef mixture warm in the skillet on low while everyone makes their bowls. Works perfectly.
• You can prep the toppings while the beef is cooking to save time.
• Leftover beef mixture is EXCELLENT in quesadillas the next day.
• For easy high protein meals for weight loss, skip the rice and sour cream, double up on lettuce and beans. Still tastes great.
• My toddler will only eat this with cheese and literally nothing else. Whatever, he’s eating protein and I’m calling it a win.

6. Lemon Garlic Shrimp with Zoodles (The Low-Carb Speed Demon)

This is my go-to when I want something that feels light but still filling. Also, it’s done in like 15 minutes, which is faster than ordering takeout. I resisted buying a spiralizer for years, and now I use it at least twice a week. Character development.

Why It’s Amazing: FAST. Like genuinely fast. High protein from the shrimp (around 30 grams per serving), low carb if you’re into that, and tastes way fancier than the effort required. This is perfect for those nights when you need an easy high-protein dinner but don’t want to feel weighed down.

Ingredients:

• 1.5 lbs large shrimp, peeled and deveined (frozen is fine, just thaw them)
• 4 medium zucchini, spiralized (or buy pre-spiralized if your grocery store has them)
• 4 cloves garlic, minced (yes, four, we’re not scared of garlic here)
• 1/4 cup butter (or olive oil if you want to be healthier)
• Juice of 1 lemon
• 1/4 cup white wine (optional, or just use more lemon juice)
• Red pepper flakes
• Salt and pepper
• Fresh parsley if you have it
• Parmesan cheese for serving

Instructions:

1. Pat shrimp dry with paper towels. Season with salt and pepper.
2. Heat half the butter in a large skillet over medium-high heat. Add shrimp and cook for 2-3 minutes per side until pink. Don’t overcook or they’ll get rubbery. Remove from pan and set aside.
3. In the same pan, add remaining butter and garlic. Cook for like 30 seconds until fragrant. Be careful not to burn the garlic (learned this lesson multiple times).
4. Add zucchini noodles and cook for 3-4 minutes, tossing frequently. They’ll release water—that’s normal. You want them tender but not mushy.
5. Add lemon juice, wine if using, and red pepper flakes. Toss everything together.
6. Add shrimp back to the pan. Toss to coat and heat through.
7. Serve with parmesan on top.

Tips & Chaos Notes:

• Zucchini noodles release a lot of water. Some people salt them and let them drain first. I’m too impatient for that, so I just cook them quickly and drain any excess water before adding the shrimp back.
• If you don’t have a spiralizer, use a vegetable peeler to make long ribbons. Not quite the same, but close enough.
• This is also great with regular pasta if you’re not doing low carb. Angel hair works perfectly.
• Frozen cooked shrimp means this takes literally 10 minutes. It’s almost offensive how easy it is.

7. Tuscan Chicken (The One That Tastes Like a Fancy Restaurant)

I’m ending with this one because it’s probably the most “impressive” recipe on the list, but also??? Still super easy? It has sun-dried tomatoes and cream and spinach, so it looks and tastes like you slaved over it for hours. You did not. We know the truth.

I made this for a dinner party once, and three different people asked me where I went to culinary school. I went to the school of YouTube and trial-and-error, thank you very much.

Why It’s Amazing: It’s creamy, it’s flavorful, it’s high in protein (about 40 grams per serving), and it makes you feel like you’re eating at an Italian restaurant. Also, it’s secretly one of those easy high protein meals for muscle gain if you’re trying to bulk up—just serve it with pasta or potatoes.

Ingredients:

• 4 chicken breasts (or 6 thighs if you prefer dark meat)
• 1 cup heavy cream (light cream works too but it’s not quite as rich)
• 1/2 cup chicken broth
• 1/2 cup sun-dried tomatoes, chopped (the kind in oil, drain them first)
• 3 cups fresh spinach
• 4 cloves garlic, minced
• 1/2 cup parmesan cheese, grated
• 1 tsp Italian seasoning
• Salt and pepper
• 2 tbsp olive oil
• Red pepper flakes (optional)

Instructions:

1. Season chicken with salt, pepper, and Italian seasoning on both sides.
2. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook for 6-7 minutes per side until golden brown and cooked through. Remove from pan and set aside.
3. In the same pan (don’t clean it, you want all that flavor), add garlic and cook for 30 seconds.
4. Add sun-dried tomatoes, stir for a minute.
5. Pour in chicken broth and scrape up any brown bits from the bottom of the pan. This is called deglazing and it sounds fancy but it’s just scraping.
6. Add heavy cream and parmesan. Stir until the sauce starts to thicken, about 3-4 minutes.
7. Add spinach and let it wilt down. This happens fast, maybe 1-2 minutes.
8. Return chicken to the pan, spoon sauce over it, and let everything simmer together for a few minutes.
9. Serve immediately, probably with pasta or rice or crusty bread to soak up that sauce.

Tips & Chaos Notes:

• The sauce might look thin at first. It’ll thicken as it cools slightly. If you’re really worried, add a little more parmesan.
• Sun-dried tomatoes packed in oil taste way better than the dried ones. Worth the extra $2.
• You can use chicken thighs instead of breasts—they stay more moist and flavorful. Just adjust cooking time slightly.
• This reheats beautifully for lunch the next day.
• If you want to make it even higher protein, add white beans to the sauce. It’s a little weird but it works.
• My kids won’t touch the spinach or tomatoes, so sometimes I blend the sauce to hide the vegetables. Sneaky but effective.

Wrapping This Up Before I Start Rambling About Other Recipes

Okay, so these are the seven easy high protein meals that have legitimated saved my weeknights from total chaos. Are they all Instagram-perfect? Absolutely not. Did I have to make each one multiple times before I got them right? Yes, and I’m not ashamed to admit it.

The thing is, these recipes actually work for real life. Real life where you’re tired, the kids are hangry, you forgot to thaw the chicken, and you just need something that tastes good and doesn’t require seventeen steps.

Not every dinner has to be a culinary masterpiece. Sometimes it just has to be edible, nutritious, and not from a drive-through (though no judgment if that happens sometimes too).

Let me know which one you’re trying first—I’m genuinely curious if these work for other people’s families or if my family just has weird taste. Also, if you have any easy high protein dinner ideas that I’m missing, drop them in the comments. I’m always looking for new recipes because, let’s be honest, we all get bored eating the same seven things on repeat.

Happy cooking! And may your chicken never be dry and your weeknights never be too chaotic.

(But seriously, if you try the Tuscan chicken, report back. That one’s my favorite.)