30 Easy Gluten-Free High-Protein Dinners
These naturally gluten-free dinners combine practical proteins, vegetables, rice, quinoa, potatoes, and beans without relying on specialty substitutes.
All recipes use olive oil rather than seed oils and contain no soy or tofu. For gluten-free meals, verify packaged broth, seasonings, tortillas, pasta, and grains.
Before you begin
Times are estimates. Cook poultry and ground meat to 165°F and fish to 145°F. Reheat prepared portions until steaming hot.
Jump to a recipe
- 1. Steak Fajita Rice Bowl
- 2. Salmon and Rice
- 3. Chicken Quinoa Bowl
- 4. Turkey Stuffed Peppers
- 5. Shrimp Vegetable Stir-Fry
- 6. Chicken and Roasted Potatoes
- 7. Beef Taco Bowl
- 8. Lemon Cod and Rice
- 9. Turkey Meatballs and Potatoes
- 10. Chicken Burrito Bowl
- 11. Salmon Sweet Potato Plate
- 12. Beef and Broccoli Rice
- 13. Turkey Chili
- 14. Chicken Lentil Soup
- 15. Shrimp Quinoa Bowl
- 16. Chicken Fajita Plate
- 17. Beef Stuffed Peppers
- 18. Turkey Taco Skillet
- 19. Salmon Chickpea Bowl
- 20. Chicken White Bean Stew
- 21. Shrimp and Corn Rice
- 22. Beef Cabbage Skillet
- 23. Turkey Sweet Potato Bowl
- 24. Chicken Broccoli Bake
- 25. Lemon Shrimp and Potatoes
- 26. Beef Bean Chili
- 27. Chicken Greek Bowl
- 28. Turkey Quinoa Skillet
- 29. Salmon Lentil Plate
- 30. Chicken Vegetable Rice
1. Steak Fajita Rice Bowl
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean beef
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
2. Salmon and Rice
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 4 fish fillets (about 5 ounces each)
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
3. Chicken Quinoa Bowl
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds boneless skinless chicken
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
4. Turkey Stuffed Peppers
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 4 cups chopped vegetables named in the recipe
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Combine the prepared ingredients in a lightly oiled baking dish or fill the peppers. Bake at 375°F for 25 to 35 minutes, until hot and the meat is safely cooked.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
5. Shrimp Vegetable Stir-Fry
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds peeled shrimp
- 4 cups chopped vegetables named in the recipe
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
6. Chicken and Roasted Potatoes
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds boneless skinless chicken
- 1 1/2 pounds potatoes, diced
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
7. Beef Taco Bowl
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean beef
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
8. Lemon Cod and Rice
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 4 fish fillets (about 5 ounces each)
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
9. Turkey Meatballs and Potatoes
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 1 1/2 pounds potatoes, diced
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
10. Chicken Burrito Bowl
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds boneless skinless chicken
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
11. Salmon Sweet Potato Plate
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 4 fish fillets (about 5 ounces each)
- 1 1/2 pounds potatoes, diced
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
12. Beef and Broccoli Rice
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean beef
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
13. Turkey Chili
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 4 cups low-sodium gluten-free broth
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Place all ingredients except the citrus juice in a 4- to 6-quart slow cooker. Cook on LOW for 6 to 7 hours or HIGH for 3 to 4 hours, until vegetables are tender and meat is safely cooked.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
14. Chicken Lentil Soup
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds boneless skinless chicken
- 4 cups low-sodium gluten-free broth
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Place all ingredients except the citrus juice in a 4- to 6-quart slow cooker. Cook on LOW for 6 to 7 hours or HIGH for 3 to 4 hours, until vegetables are tender and meat is safely cooked.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
15. Shrimp Quinoa Bowl
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds peeled shrimp
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
16. Chicken Fajita Plate
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds boneless skinless chicken
- 4 cups chopped vegetables named in the recipe
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
17. Beef Stuffed Peppers
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean beef
- 4 cups chopped vegetables named in the recipe
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Combine the prepared ingredients in a lightly oiled baking dish or fill the peppers. Bake at 375°F for 25 to 35 minutes, until hot and the meat is safely cooked.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
18. Turkey Taco Skillet
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 8 corn tortillas or gluten-free rolls
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
19. Salmon Chickpea Bowl
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 4 fish fillets (about 5 ounces each)
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
20. Chicken White Bean Stew
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds boneless skinless chicken
- 4 cups low-sodium gluten-free broth
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Place all ingredients except the citrus juice in a 4- to 6-quart slow cooker. Cook on LOW for 6 to 7 hours or HIGH for 3 to 4 hours, until vegetables are tender and meat is safely cooked.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
21. Shrimp and Corn Rice
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds peeled shrimp
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
22. Beef Cabbage Skillet
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean beef
- 4 cups chopped vegetables named in the recipe
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
23. Turkey Sweet Potato Bowl
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 1 1/2 pounds potatoes, diced
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
24. Chicken Broccoli Bake
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds boneless skinless chicken
- 4 cups chopped vegetables named in the recipe
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Combine the prepared ingredients in a lightly oiled baking dish or fill the peppers. Bake at 375°F for 25 to 35 minutes, until hot and the meat is safely cooked.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
25. Lemon Shrimp and Potatoes
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds peeled shrimp
- 1 1/2 pounds potatoes, diced
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
26. Beef Bean Chili
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean beef
- 4 cups low-sodium gluten-free broth
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Place all ingredients except the citrus juice in a 4- to 6-quart slow cooker. Cook on LOW for 6 to 7 hours or HIGH for 3 to 4 hours, until vegetables are tender and meat is safely cooked.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
27. Chicken Greek Bowl
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds boneless skinless chicken
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
28. Turkey Quinoa Skillet
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 4 cups chopped vegetables named in the recipe
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
29. Salmon Lentil Plate
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 4 fish fillets (about 5 ounces each)
- 4 cups chopped vegetables named in the recipe
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
30. Chicken Vegetable Rice
Servings: 4 Prep: 15 minutes Cook: 15–40 minutes
Ingredients
- 1 1/4 pounds boneless skinless chicken
- 2 cups cooked brown rice, quinoa, or certified gluten-free grain
- 1 (15-ounce) can no-salt-added diced tomatoes
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped vegetables
- 1 teaspoon paprika, cumin, or Italian seasoning
- 1/2 teaspoon salt and 1/4 teaspoon black pepper
- 2 tablespoons lemon or lime juice
Instructions
- Prepare the grain if needed, then wash and chop the produce. Keep raw meat and seafood separate from ready-to-eat food.
- Heat olive oil in a large skillet over medium heat. Cook the protein until safely done, add the vegetables and seasonings, then stir in the cooked base and heat through.
- Stir in the lemon or lime juice and adjust the seasoning. Divide evenly into four servings.
- Cool leftovers promptly and refrigerate in covered containers for up to four days.
Prep tip: Substitute another seasonal vegetable while keeping the listed protein and base quantities similar.
How to make the week easier
- Cook grains and chop sturdy vegetables ahead.
- Store fresh toppings separately.
- Freeze extra cooked portions when you will not eat them within four days.
