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30 Easy High-Protein One-Pot Dinners

ByNick Garcia
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These one-pot dinners combine protein, vegetables, and a practical base in a single pot or skillet to keep weeknight cooking manageable.

30 Easy High-Protein One-Pot Dinners infographic

These recipes use olive oil instead of seed oils and contain no soy or tofu. Select certified gluten-free packaged ingredients when required.

Before cooking

Times are estimates. Cook poultry and ground meats to 165°F and seafood to 145°F. Chill prepared food within two hours.

Jump to a recipe

  1. 1. Chicken Broccoli Rice
  2. 2. Turkey Chili
  3. 3. Beef Taco Skillet
  4. 4. Chicken White Bean Stew
  5. 5. Shrimp Tomato Rice
  6. 6. Turkey Meatball Pasta
  7. 7. Chicken Quinoa Skillet
  8. 8. Beef Vegetable Stew
  9. 9. Lemon Chicken Orzo
  10. 10. Salmon Potato Skillet
  11. 11. Turkey Cabbage Bowl
  12. 12. Chicken Lentil Pot
  13. 13. Shrimp Quinoa Skillet
  14. 14. Beef and Bean Chili
  15. 15. Chicken Fajita Rice
  16. 16. Turkey Sweet Potato Skillet
  17. 17. Chicken Tomato Pasta
  18. 18. Shrimp Corn Rice
  19. 19. Beef Broccoli Rice
  20. 20. Chicken Chickpea Stew
  21. 21. Turkey Taco Rice
  22. 22. Chicken Mushroom Quinoa
  23. 23. Salmon Rice Skillet
  24. 24. Beef Cabbage Pot
  25. 25. Chicken Black Bean Chili
  26. 26. Turkey Broccoli Pasta
  27. 27. Shrimp Vegetable Quinoa
  28. 28. Chicken Potato Stew
  29. 29. Beef Tomato Rice
  30. 30. Turkey White Bean Pot

1. Chicken Broccoli Rice

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

2. Turkey Chili

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean ground turkey
  • 5 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

3. Beef Taco Skillet

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean beef or pork
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

4. Chicken White Bean Stew

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 5 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

5. Shrimp Tomato Rice

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound peeled shrimp
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

6. Turkey Meatball Pasta

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean ground turkey
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Spread the ingredients on a large rimmed sheet pan. Roast at 425°F for 18 to 30 minutes, stirring vegetables once, until the protein is safely cooked.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

7. Chicken Quinoa Skillet

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

8. Beef Vegetable Stew

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean beef or pork
  • 5 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

9. Lemon Chicken Orzo

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

10. Salmon Potato Skillet

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 4 fish fillets
  • 1 1/2 pounds potatoes or sturdy vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Spread the ingredients on a large rimmed sheet pan. Roast at 425°F for 18 to 30 minutes, stirring vegetables once, until the protein is safely cooked.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

11. Turkey Cabbage Bowl

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean ground turkey
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Prepare any raw protein until safely cooked. Arrange the ingredients in four snack portions and chill until ready to eat.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

12. Chicken Lentil Pot

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

13. Shrimp Quinoa Skillet

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound peeled shrimp
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

14. Beef and Bean Chili

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean beef or pork
  • 5 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

15. Chicken Fajita Rice

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Spread the ingredients on a large rimmed sheet pan. Roast at 425°F for 18 to 30 minutes, stirring vegetables once, until the protein is safely cooked.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

16. Turkey Sweet Potato Skillet

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean ground turkey
  • 1 1/2 pounds potatoes or sturdy vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

17. Chicken Tomato Pasta

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

18. Shrimp Corn Rice

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound peeled shrimp
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

19. Beef Broccoli Rice

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean beef or pork
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

20. Chicken Chickpea Stew

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 5 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

21. Turkey Taco Rice

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean ground turkey
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

22. Chicken Mushroom Quinoa

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

23. Salmon Rice Skillet

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 4 fish fillets
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Spread the ingredients on a large rimmed sheet pan. Roast at 425°F for 18 to 30 minutes, stirring vegetables once, until the protein is safely cooked.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

24. Beef Cabbage Pot

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean beef or pork
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

25. Chicken Black Bean Chili

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 5 cups low-sodium gluten-free broth
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

26. Turkey Broccoli Pasta

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean ground turkey
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

27. Shrimp Vegetable Quinoa

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound peeled shrimp
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

28. Chicken Potato Stew

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound chicken
  • 1 1/2 pounds potatoes or sturdy vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

29. Beef Tomato Rice

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean beef or pork
  • 2 cups cooked rice, quinoa, or gluten-free pasta
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

30. Turkey White Bean Pot

Makes: 4 servings   Prep: 10–15 minutes   Cook: 10–35 minutes

Ingredients

  • 1 pound lean ground turkey
  • 2 cups fruit or chopped vegetables
  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 cups chopped colorful vegetables
  • 1 teaspoon paprika or Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Instructions

  1. Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
  2. Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
  3. Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
  4. Refrigerate covered portions promptly and use within four days.

Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.

Storage tips

  • Use shallow covered containers for faster cooling.
  • Store crisp toppings separately.
  • Freeze portions you will not eat within four days.

Related posts:

3-Ingredient High-Protein Strawberry Protein Sorbet
Bacon Cheeseburger
Pulled Pork Tacos
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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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