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ThePrep: High-Protein Sheet-Pan Dinners for Midsummer (Weekly Plan & Shopping List!)

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4 months ago

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ThePrep: High-Protein Sheet-Pan Dinners for Midsummer (Weekly Plan & Shopping List!)

Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping 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 adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!

My husband and I try to take our dog for a walk every evening after dinner during the summer—as long as it’s not too hot or stormy—so we can all make the most of the long days. It gives us a chance to chat about our days, and it gives Chloe a last opportunity to stretch her legs and do a little exploring before bedtime. So this week is all about easy cleanup … because who wants to spend time doing dishes when you can get out for a nice after-dinner walk? All of these meals are packed with at least 15 grams of protein per serving (you’ll need fuel for that walk). And they’re all made on a sheet pan (or two), so you can get dinner cleaned up quickly and be out the door before sunset.

Your Weekly Plan

Sunday: Roasted Salmon Caprese
Monday: Sheet-Pan Ratatouille 
Tuesday: Sheet-Pan Poblano-&-Corn Chicken Fajitas
Wednesday: Tomato & Pesto Sheet-Pan Eggs
Thursday: Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce
Friday: Sheet-Pan Sausage & Peppers

 

Roasted Salmon Caprese

This recipe mashes up the ever-popular caprese salad with roasted salmon. Salmon is one of the healthiest types of fish you can eat. Besides being a great source of protein, salmon is high in omega-3 fatty acids, which can help decrease inflammation. While topping salmon with mozzarella might sound a little different, the combination really works, especially when you get some of the roasted tomatoes and balsamic glaze in every bite. To round out the meal, I’ll serve it with a whole grain, such as barley, which I’ll prep ahead of time.

Sheet-Pan Poblano-&-Corn Chicken Fajitas

Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin

The chicken, corn, poblano peppers and onions for these fajitas cook together under the broiler. Everything but the corn gets tossed in a spice mixture first for a little kick and a lot of flavor. Once they’re ready, pile everything onto tortillas along with sliced avocado, a dollop of sour cream and some fresh cilantro. The fresh corn kernels add summertime vibes and a boost of fiber to the dish.

Tomato & Pesto Sheet-Pan Eggs

Casey Barber

How do you feel about breakfast for dinner? I love the ease of sheet-pan eggs by the time Wednesday rolls around. This version is perfect for summer, with lots of tomatoes, pesto and mozzarella (we’re channeling caprese salad again!). Chicken sausage adds some satisfying protein, but you can use a vegetarian sausage instead if you like. I’ll serve it with Basic Green Salad with Vinaigrette on the side. If you have any leftovers, they’ll keep in the fridge for three days, which means you can have an easy, high-protein breakfast at the ready, too.

Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce

Photographer: Robby Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines


OK, so you will need a food processor here to make the sun-dried tomato sauce. But you can make the sauce and have the food processor bowl all cleaned up before the chickpeas and cauliflower are done roasting. After one bite of these spiced, roasted chickpea and cauliflower pitas, I’m sure you’ll agree the little bit of multitasking is worth it. What you can do to save yourself a step and a pan, though, is buy prepared pickled onions or just leave them out.

Sheet-Pan Sausage & Peppers

On Friday night, celebrate the end of the week with a colorful dinner. An assortment of red, orange and yellow bell peppers contributes lots of vitamin C to this meal, while some sliced fennel adds both fiber and potassium. Since the chicken sausage is precooked, you’ll give the vegetables a head start in the oven and add the sausages and some crushed garlic once they’ve softened. I like to serve the sausage and vegetables in whole-grain hoagie or sub rolls and top them with plenty of shaved Parmesan and fresh basil.

I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.

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