June 20, 2024

Our column, ThePrep, has everything you’ll need to make meal planning and meal prep as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday!

When your day is packed with activities and long to-do lists, sitting down to a healthy and flavorful dinner might seem impossible. That’s when I turn to easy recipes, like these favorites, that are ready in three steps or less. Plus, they’re packed with at least 15 grams of protein per serving for a satisfying meal. 

Your Meal Plan

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless


Not only is protein great for building muscle and staying strong, but it also helps slow down digestion, boosts the levels of peptide YY (a hormone that makes you feel full) and reduces the level of ghrelin (your hunger hormone). Plus, protein supports your immune system, which can help you stay healthy during the winter. 

My husband plays poker with his friends every other Wednesday, and they usually order out for dinner. While my husband doesn’t have celiac disease, he has a gluten sensitivity and prefers to bring his own dinner just to be safe. That’s why I’m making this delicious High-Protein Tex-Mex Chicken Soup for him to bring along. This homemade cup soup features ready-to-use ingredients, like frozen veggies, canned tomatoes, beans, rotisserie chicken and tortilla strips. All he’ll need to do is add some chicken broth, pop it in the microwave and voilà! His chicken soup will be ready! 

Sunday: Ham & Asparagus Quiche with toasted whole-wheat baguette
Monday
: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
Tuesday:
Salmon-Stuffed Avocados with toasted whole-wheat baguette
Wednesday:
High-Protein Tex-Mex Chicken Soup topped with diced avocado
Thursday
: Ground Beef & Snap Pea Rice-Noodle Stir-Fry
Friday:
Teriyaki Chicken Stir-Fry

Something Sweet

Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley


While I’m more of a savory breakfast person, I love making sweet breakfast recipes to snack on or to eat for dessert. And these Banana Cream Pie-Inspired Overnight Oats are a new favorite. Using ripe bananas naturally sweetens the oats, and the yogurt adds a delicious creamy texture. 

Get the Recipe: Banana Cream Pie-Inspired Overnight Oats

What’s Inspiring Me This Week

Biegel: Craig Barritt/Getty Images. Recipe:  JEN CAUSEY, FOOD STYLIST: MARGRET MONROE DICKEY, PROP STYLIST: CHRISTINE KEELY.


We are having friends over for dinner on Saturday, and I’m making Chicken Piccata Casserole. When I was deciding what to pair it with, I thought, why not a Caesar salad? Everyone loves a Caesar salad! But instead of making a traditional one, I want to add something to elevate it a bit. And Katie Lee Biegel’s hack is just what I’m looking for. Caesar salad topped with fried capers and crunchy, garlicky breadcrumbs? Yes, please!

Find Out More: Katie Lee Biegel Just Shared This 1-Ingredient Upgrade for the Best Caesar Salad

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