High-Protein Creamy Basil Salmon Pasta

Watch the recipeArielle McCracken

Recipe and video by Arielle M.

Let's make some high-protein creamy basil salmon pasta.

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Pesto Shrimp Quesadillas

Watch the recipeArielle McCracken

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You can make as many as you'd like, and I would just increase the quantity of the shrimp. You can also add hot sauce to this or some chili flakes if you like things spicy.

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🍗🥦 5-Ingredient Chicken Stir-Fry 🥢🌶️

Next up is a five-ingredient chicken stir-fry. This one is going to have sliced chicken with garlic and bell peppers, which you will then stir-fry for three to four minutes and finish with soy sauce. This one is best served over rice and will beat your classic Chinese takeout.

5-Ingredient Chicken Stir-Fry

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Ingredients Method

Ingredients

  

• 1 lb boneless skinless chicken breasts, thinly sliced
• 2 bell peppers any color, sliced
• 1/4 cup soy sauce
• 2 cloves garlic minced
• 2 cups cooked rice
• 1 tablespoon neutral cooking oil

Method

 

1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the sliced chicken and stir-fry for 5 to 7 minutes, until it reaches 165°F.
3. Add the garlic and cook for 30 seconds, until fragrant.
4. Add the bell peppers and stir-fry for 3 to 4 minutes, until crisp-tender.
5. Pour in the soy sauce and cook for 1 to 2 minutes, stirring to coat.
6. Serve over the cooked rice.

🍳🥗 Quick Protein-Packed Egg Muffins 🧁🌟

These quick, protein-packed egg muffins are made with eggs, diced pepper, spinach, and cheddar that you simply bake in a muffin tin. These are really easy to prep on Sundays, making them a very quick breakfast to grab and go during the week.

🍲🌶️ One-Pot Beef and Bean Chili

One-pot beef and bean chili is another meal that you can make on Sunday and have for a couple of lunches throughout the week. This one is made with browned beef and then combined with sautéed onion, peppers, and garlic.

You can simmer this one with different types of beans. Throw in some tomatoes and a chili spice blend, and you have a flavorful pot that is filling and satisfying.

One-Pot Beef and Bean Chili

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Prep Time 10 minutes mins

Cook Time 39 minutes mins

Total Time 49 minutes mins

Servings: 6 servings

Ingredients Method

Ingredients

  

• 1 lb ground beef
• 1 can 15 oz kidney beans, drained and rinsed
• 1 can 15 oz black beans, drained and rinsed
• 1 can 28 oz crushed tomatoes
• 1 medium onion diced
• 1 bell pepper diced
• 2 cloves garlic minced
• 2 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp paprika
• Salt and pepper to taste
• Optional toppings: shredded cheese sour cream, chopped green onions

Method

 

1. 1. Brown beef in a large pot or Dutch oven over medium; drain excess fat.
2. Add onion, pepper, and garlic; cook about 5 minutes until softened.
3. Stir in chili powder, cumin, and paprika; toast another minute.
4. Stir in tomatoes and beans.
5. Bring to a simmer; reduce heat to low, cover, and cook 20-25 minutes, stirring occasionally.
6. Season with salt and pepper; adjust spices to taste.
7. Serve hot with optional cheese, sour cream, or green onions.
8. Notes: This chili freezes well! Make a double batch and freeze half for an easy meal later. You can add a bit of heat by including diced jalapeños or red pepper flakes. Makes a perfect meal for a cozy night in or a casual get-together with friends.

🌯🍗 15-Minute BBQ Chicken Wraps 🧀🌽

These 15-minute barbecue chicken wraps feature shredded chicken with a barbecue sauce of your choosing. You will then roll these into a tortilla, top with some cheddar cheese, lettuce, and diced tomatoes, and you will have a satisfying protein lunch.

🐟🥗 Simple Tuna and White Bean Salad 🍋

This simple tuna and white bean salad is made with canned tuna and white beans tossed with red onion and parsley, dressed simply with lemon juice and olive oil.

Simple Tuna and White Bean Salad

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Prep Time 10 minutes mins

Total Time 10 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 2 cans 5 oz each tuna, drained
• 1 can 15 oz white beans, drained and rinsed
• 1/2 red onion finely chopped
• 1/4 cup chopped fresh parsley
• 1 lemon juiced
• 3 tbsp olive oil
• Salt and pepper to taste

Method

 

1. 1. Combine drained tuna and beans in a large bowl.
2. Add onion and parsley.
3. Whisk lemon juice and oil in a small bowl.
4. Pour dressing over tuna mixture.
5. Season with salt and pepper; mix well.
6. Serve immediately or refrigerate an hour to blend flavors.
7. Notes: This salad is perfect on its own or served with some crusty bread. Add some cherry tomatoes or cucumbers for extra crunch and color. It’s a great make-ahead meal; just store it in an airtight container in the fridge for up to 3 days.

🍗🧀 Speedy Turkey and Cheese Roll-Ups 🌟🥒

Speedy turkey and cheese roll-ups. These can even be made quickly in the morning before school because there is no cooking involved. You are just putting deli turkey with condiments of your choosing. This recipe in particular calls for mustard or mayo.

Top that with cheese. Roll these up. I like to cut them in half. Makes it very simple to throw them in the lunchbox. And this is about as simple and low-effort as a high-protein lunch can get.

Speedy Turkey and Cheese Roll-Ups

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Ingredients Method

Ingredients

  

• 8 slices of deli turkey
• 8 slices of cheese cheddar, Swiss, or your favorite
• 2 tbsp mustard or mayo your choice
• Optional: Lettuce leaves sliced cucumbers, or tomato slices

Method

 

1. 1. Lay turkey slices on a clean surface.
2. Spread each with a thin layer of mustard or mayonnaise.
3. Top each with a cheese slice.
4. Add optional lettuce, cucumber, or tomato.
5. Roll each tightly from one end.
6. Secure with toothpicks if needed; serve immediately.
7. Notes: These are great for lunchboxes or as an afternoon snack. Get creative with the fillings! Try adding some avocado slices or a sprinkle of your favorite seasoning. Perfect for a low-carb option and can be made ahead of time for meal prep.

🧀🥦 Easy Cheesy Broccoli and Chicken Casserole 🍗🥘

Cheesy broccoli and chicken casserole is one that you can make on Sunday and have for a couple of days in the week. This one has shredded chicken, which you then put in a cream of chicken soup, and you can add some sour cream to make it a little bit creamier. Throw in some blanched broccoli, bake at 375, and you have a casserole that easily serves the whole family.

Easy Cheesy Broccoli and Chicken Casserole

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Ingredients Method

Ingredients

  

• 2 cups cooked shredded chicken
• 4 cups broccoli florets
• 1 can 10.5 oz cream of chicken soup
• 1 cup sour cream
• 2 cups shredded cheddar cheese
• 1/2 cup milk
• Salt and pepper to taste
• 1/2 cup breadcrumbs optional

Method

 

1. 1. Heat oven to 375°F (190°C); grease a 9×13-inch dish.
2. Steam or blanch broccoli 3-4 minutes until just tender; drain.
3. Mix soup, sour cream, milk, cheddar, salt, and pepper in a large bowl.
4. Stir in chicken and broccoli to coat.
5. Spread evenly in prepared dish.
6. Top evenly with optional breadcrumbs.
7. Bake 25-30 minutes until bubbly and golden.
8. Cool a few minutes before serving.
9. Notes: You can use any cooked chicken, like rotisserie chicken, to make this recipe even quicker. Add a little extra kick by mixing in some red pepper flakes or a dash of hot sauce. This casserole freezes well! Just cover tightly and freeze for up to 3 months.
10. Thaw in the fridge overnight before baking.

🍚🍖 5-Ingredient Beef and Rice Skillet 🍅🌿

This 5-ingredient beef and rice skillet is very simple: it uses brown beef, uncooked rice, tomatoes, and broth, and it only simmers for about 20 minutes. You'll rest it covered for five minutes, and it is ready to go.

🌯🍗 Simple Chicken and Black Bean Burritos

This chicken burrito recipe is another easy one to make. Throw some chicken in the Instant Pot. That makes it very easy to shred. You will then just put it with some black beans and a quick Spanish-style rice. Roll this into large tortillas with cheese and cut them in half. Very easy to pack and go in your kids' lunch boxes.

🌯🥕 Quick Veggie and Hummus Wraps 🥒🧀

These quick veggie and hummus wraps are delicious and nutritious. You are putting hummus on a whole-wheat tortilla. You can layer it with vegetables of your choosing. I do like to put a little sprinkle of cheese on these, roll them tightly, cut them in half, and they are good to go.

🍤🍋 One-Pan Lemon Garlic Shrimp and Veggies 🥦🥕

One-pan lemon, garlic, shrimp, and veggies will bring flavors and color together to make this a special meal for the entire family to enjoy for lunch. Your shrimp and veggies are tossed in a lemon-garlic-olive oil mixture and cooked for about 15 to 20 minutes. This is a one-pan dish, making cleanup a breeze.

🍓🍯 Protein-Packed Greek Yogurt Parfait

Protein-packed Greek yogurt parfaits are so simple to make, and they are made of layers of Greek yogurt and berries. I like to put granola on top. That way, your granola doesn't go soggy in the different layers. Finish it off with a honey drizzle, and this is a treat that the kiddos are sure to love.

Protein-Packed Greek Yogurt Parfait

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Ingredients Method

Ingredients

  

• 2 cups Greek yogurt plain or vanilla
• 1 cup granola
• 1 cup fresh berries strawberries, blueberries, raspberries
• 2 tbsp honey or maple syrup optional

Method

 

1. 1. Put 1/2 cup yogurt in a clear glass or jar.
2. Top with about 1/4 cup granola.
3. Add a layer of berries.
4. Repeat layers to top, ending with berries.
5. Drizzle with optional honey or maple syrup.
6. Serve immediately.
7. Notes: You can easily customize this parfait with your favorite fruits, nuts, or seeds. These parfaits are perfect for meal prep! Layer them in jars and store in the fridge for a quick breakfast or snack. For an extra protein boost, try mixing a scoop of protein powder into the Greek yogurt before layering.

🍗🌟 Easy Homemade Chicken Nuggets 🌟🍗

Forget buying the store-bought chicken nuggets. You can make them so easily. You're simply going to cut your chicken into bite-sized pieces, dip it in a flour, egg, and breadcrumb coating, and bake them at 400 degrees Fahrenheit. You will have a protein-packed lunch for your kiddos that they actually enjoy.

Easy Homemade Chicken Nuggets

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Ingredients Method

Ingredients

  

• 1 lb chicken breast cut into bite-sized pieces
• 1 cup all-purpose flour
• 2 large eggs
• 1 cup breadcrumbs
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• Salt and pepper to taste
• Cooking spray or oil for baking

Method

 

1. Preheat the oven to 400°F. Line a baking sheet with parchment and coat lightly with cooking spray.
2. Put flour in one shallow bowl, beaten eggs in a second, and breadcrumbs mixed with garlic powder, paprika, salt, and pepper in a third.
3. Coat each chicken piece in flour, egg, then breadcrumbs and place on the prepared sheet. Spray the tops lightly.
4. Bake for 15 to 20 minutes, flipping halfway, until golden and the chicken reaches 165°F.
5. Cool briefly before serving. To freeze the raw breaded nuggets, freeze them first on a tray; bake from frozen until their centers reach 165°F.

🍌🥜 5-Minute Peanut Butter Banana Smoothie 🥤🥛

A 5-minute peanut butter banana smoothie is so easy to put together. It just consists of bananas, peanut butter, and milk. You can also throw in some honey and vanilla yogurt. Blend it until smooth. Add ice if you want it a little thicker. This is one that you will make fresh in the morning for your kiddos. It makes for a great grab-and-go breakfast.

5-Minute Peanut Butter Banana Smoothie

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Ingredients Method

Ingredients

  

• 1 large banana
• 2 tbsp peanut butter
• 1 cup milk dairy or non-dairy
• 1 tsp honey or maple syrup optional
• 1/2 tsp vanilla extract optional
• Ice cubes optional

Method

 

1. 1. Put banana, peanut butter, milk, honey, and vanilla in blender.
2. Blend until smooth and creamy.
3. For a thicker smoothie, add a few ice cubes and blend smooth.
4. Pour into a glass; serve immediately.
5. Notes: For an extra protein boost, add a scoop of your favorite protein powder. You can also throw in a handful of spinach for some extra greens – you won’t even taste it! This smoothie is perfect for an on-the-go breakfast or a quick snack.

🥗🍗 Quick and Easy Chicken Caesar Salad 🧀🌿

This quick and easy chicken Caesar salad just consists of grilled chicken, romaine lettuce, parmesan, and croutons tossed together with a Caesar dressing. I like to put that Caesar dressing on the side if you're packing this one for lunch. That way everything else doesn't get soggy. Serve this up with some lemon wedges for an extra punch of color and flavor.

Quick and Easy Chicken Caesar Salad

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Ingredients Method

Ingredients

  

• 2 cups cooked grilled chicken, sliced or diced
• 1 large head romaine lettuce chopped
• 1/2 cup grated Parmesan cheese
• 1 cup croutons
• 1/2 cup Caesar dressing
• Optional: Lemon wedges

Method

 

1. 1. Put romaine in a large salad bowl.
2. Top with chicken, Parmesan, and croutons.
3. Drizzle with dressing.
4. Toss to coat evenly.
5. Serve immediately with optional lemon wedges.
6. Notes: For a healthier version, use a light Caesar dressing or make your own! Add some cherry tomatoes or avocado slices for extra flavor and nutrition. Perfect for meal prep! Just keep the dressing separate until you’re ready to eat to prevent soggy lettuce.

🍝🌶️ One-Pot Sausage and Veggie Pasta 🌈🧀

This one-pot sausage and veggie pasta is made with Italian sausage, sautéed onion and peppers, broth, cream, and tomatoes, and then you're actually going to put your pasta directly into the sauce, letting it all cook together. The one-pot method means easier cleanup for you, but you are still serving a very nutritious dish that your family will love.

One-Pot Sausage and Veggie Pasta

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Ingredients Method

Ingredients

  

• 1 lb Italian sausage sliced or crumbled
• 1 bell pepper sliced (any color)
• 1 onion diced
• 3 cloves garlic minced
• 1 can 14.5 oz diced tomatoes
• 2 cups chicken broth
• 1 cup heavy cream
• 8 oz pasta penne, rotini, or your favorite
• 1 cup shredded mozzarella cheese
• Salt and pepper to taste
• Fresh basil or parsley for garnish optional

Method

 

1. 1. Brown sausage in a large pot over medium; drain excess fat.
2. Add onion and pepper; cook about 5 minutes until softened.
3. Add garlic; cook another minute until fragrant.
4. Stir in tomatoes with juice, broth, and cream.
5. Add pasta; bring to a boil, reduce to a simmer, cover, and cook about 15 minutes until pasta is tender and sauce thickens.
6. Stir occasionally to prevent sticking.
7. Stir mozzarella into cooked pasta until melted.
8. Season with salt and pepper; add optional basil or parsley.
9. Serve immediately.
10. Notes: This dish is versatile—try adding other veggies like zucchini or spinach for extra nutrients. Use any type of pasta you have on hand, just adjust the cooking time as needed. Leftovers reheat well, making this a great option for meal prep.

🥚🍅 15-Minute Veggie Omelet 🥦🧀

This 15-minute veggie omelet is very simple to make in the morning for a quick and nutritious breakfast for your kiddos. You are simply going to stir the peppers and spinach into your eggs. You can also add diced tomato for some added nutrition and additional color, and some cheese to make this creamy. Throw it all together. Flip it, fold it, and it's ready to go.

15-Minute Veggie Omelet

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Ingredients Method

Ingredients

  

• 3 large eggs
• 1/4 cup diced bell peppers any color
• 1/4 cup diced tomatoes
• 1/4 cup chopped spinach
• 1/4 cup shredded cheddar cheese
• 1 tbsp olive oil or butter
• Salt and pepper to taste

Method

 

1. 1. Whisk eggs with a pinch of salt and pepper in a medium bowl.
2. Heat oil or butter in a nonstick skillet over medium.
3. Cook pepper and spinach 2-3 minutes until tender.
4. Pour eggs over vegetables; tilt pan to spread evenly.
5. Cook 2-3 minutes until edges start to set.
6. Add tomatoes and cheddar to one half.
7. Gently fold other half over filling with a spatula.
8. Cook 1-2 minutes until cheese melts and eggs are fully cooked.
9. Slide onto a plate; serve immediately.
10. Notes: You can customize this omelet with any veggies you have on hand—mushrooms, onions, or zucchini work great too! For extra protein, add some cooked chicken or turkey slices. Serve with a side of toast or a fresh salad for a complete meal.

🥗🍗 Easy Chicken and Avocado Salad 🥑🍅

Easy Chicken and Avocado Salad

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Ingredients Method

Ingredients

  

• 2 cups cooked grilled chicken, sliced or diced
• 2 ripe avocados diced
• 1 cup cherry tomatoes halved
• 4 cups mixed greens or romaine lettuce
• 1/4 cup red onion thinly sliced

• 1/4 cup olive oil
• 2 tbsp fresh lime juice
• 1 tsp honey
• 1 tsp Dijon mustard
• Salt and pepper to taste

Method

 

1. 1. Combine greens, chicken, avocado, tomatoes, and onion in a large salad bowl.
2. Whisk oil, lime juice, honey, mustard, salt, and pepper in a small bowl.
3. Drizzle dressing over salad.
4. Toss gently to coat evenly.
5. Serve immediately.
6. Notes: Feel free to add other veggies you love, like cucumbers or bell peppers. If you’re meal prepping, keep the dressing separate until you’re ready to eat to prevent the salad from getting soggy. This salad is not only healthy but also versatile—add some crumbled feta or goat cheese for extra flavor.

This easy chicken and avocado salad will be a recipe you want to make on repeat. This one is made with a homemade lime vinaigrette, which is simply olive oil, lime juice, honey, and Dijon whisked together. You are going to toss this one with your chicken, avocado, and tomatoes, and you have a bright and flavorful lunch to pack for the family.

🐷🍔 Quick BBQ Pulled Pork Sliders 🍞🔥

And last on the list, but certainly not least, are these quick barbecue pulled pork sliders. You are going to shred your pork ahead of time. You will put it in a barbecue sauce of your choosing and pile this on to slider buns.

King's Hawaiian rolls make excellent slider buns, and they are very easy to cut and serve into individualized portions. This one you can top with an optional coleslaw or pickles. Bake that at 350 degrees Fahrenheit, and you have a meal that is not only nutritious, but it's delicious and one the whole family will enjoy.

Quick BBQ Pulled Pork Sliders

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Ingredients Method

Ingredients

  

• 2 cups cooked shredded pork
• 1 cup BBQ sauce
• 12 mini slider buns
• Optional: Coleslaw pickles, or extra BBQ sauce for serving

Method

 

1. 1. Heat oven to 350°F (175°C); line a baking sheet with parchment.
2. Heat pork and BBQ sauce in a medium saucepan over medium 5-7 minutes, stirring occasionally, until warmed through.
3. Place bottom buns on prepared sheet.
4. Generously fill with pork.
5. Add optional coleslaw, pickles, or extra sauce.
6. Add top buns.
7. Bake about 5 minutes until buns are warm and lightly toasted.
8. Serve immediately.
9. Notes: You can use store-bought pulled pork or make your own in a slow cooker. Try different types of BBQ sauce to find your family’s favorite flavor. These sliders are also great for parties and can be made ahead of time—just assemble and bake when you’re ready to serve.