High-Protein 400-Calorie Dinners for Fall (Weekly Plan and Grocery List!)
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Squash, Brussels sprouts, cranberries—all of these things make me think of fall, and they’re all featured in this week’s meal plan. I really enjoy cooking this time of year! And not only do all of these foods have quintessential fall flavors, but they’re all high in protein. Protein is an essential macronutrient for everything from building strong bones and muscles to keeping our hair and nails healthy. It also supports our immune system and helps us feel full after a meal. With at least 15 grams of protein per serving, this dinner will help ensure you get these powerful nutrients. These recipes also have about 400 calories per serving, so they’ll make you feel better. However, that number is only meant to be a guide, so make sure you listen to your hunger and fullness.
Your Weekly Plan
Sunday: Chicken Parmesan and Brussels Sprouts
Monday: Chickpea Pasta with Mushrooms and Kale
Tuesday: Sheet-Pan Maple-Mustard Pork Chops & Carrots
Wednesday: Roasted Chicken and Winter Squash over Mixed Vegetables
Thursday: Vegetable Spaghetti Squash Lasagna
Friday: Cranberry-Balsame Chicken Thighs
Sunday: Chicken Parmesan & Brussels Sprouts
Chicken thighs don’t always get as much love as chicken breasts, but here a quick rub of Parmesan cheese, panko breadcrumbs, lemon zest and dried thyme elevates boneless thighs and makes them reduce them a little. What’s not to love? Roast the chicken and half the Brussels sprouts together on the pan until the sprouts are tender and both are well browned.
Total Calories: 365
Monday: Chickpea Pasta with Mushrooms & Kale
It seems like it would be difficult to get a lot of protein in a vegetable pasta dish, but here’s the secret: start with chickpea pasta. Because pasta is made from chickpea flour, it is packed with protein, fiber and other nutrients. While the pasta is cooking, toss the kale and mushrooms in olive oil with crushed red pepper and garlic and stir into the cooked pasta to make this easy dinner. Serve with whole grain bread.
Total Calories: 415 (including 1 ounce of whole grain bread)
Tuesday: Sheet-Pan Maple-Mustard Pork Chops & Carrots
Johnny Autry; Food and Prop Stylist: Charlotte Autry
A simple but delicious combination of olive oil, Dijon mustard and maple syrup coats spoonfuls of everyday pulled pork, which is an excellent source of protein and B vitamins. the pork gets a little glaze, too, along with minced garlic, minced ginger and ground turmeric, three that enhance the anti-inflammatory flavor.
Total Calories: 376
Wednesday: Roast Chicken and Winter Squash over Mixed Vegetables
I can eat this salad all year round. It falls into a bowl—chicken and delicata squash are tossed in a mustardy-lemony sauce, grilled and served over mixed greens. The dressing has a bit of mustard and a touch of maple syrup to sweeten it up. Some toasted pumpkin seeds and grated Parmesan cheese take it up a notch.
Total Calories: 415
Thursday: Spaghetti Squash Lasagna
This no-noodle lasagna is made with spaghetti squash halves. It’s delicious and comforting, while being lower in carbs than traditional lasagna and gluten-free. Ricotta and mozzarella cheeses make sure they’re packed with satisfying protein, and some sliced mushrooms help fill out the squash and add other nutrients, like B vitamins and potassium. I will serve our Broccoli and Cauliflower Sauté on the side to finish the meal.
Total Calories: 397 (including 1 serving of Broccoli and Cauliflower Sauté)
Friday: Cranberry-Balsame Chicken Thighs
Cranberries aren’t just for the holidays. They can be turned into a light sauce for an easy weeknight dinner like this anytime. Just cook the chicken in a skillet, to make sure that you get a nice and tasty skin, then add cranberries, balsamic vinegar, honey and thyme and fry until the cranberries cook down and become saucy. To keep this dish feeling seasonal, I’m going to cook it with Roasted Butternut Squash.
Total Calories: 393 (including 1 Roasted Butternut Squash)
I hope you all have a great week, and I hope you enjoy this dinner plan. If you try the recipe, remember to add a review.
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