Meal planning doesn’t have to be complicated. This week I’m focusing on high-protein dinners that feel comforting, doable, and still cozy while it’s cold outside.

---

🥘 HIGH-PROTEIN MEALS (4 RECIPES)

1. Lemon Garlic Chicken with Roasted Vegetables

Protein: ~35g per serving

Ingredients

• Chicken breasts or thighs
• Olive oil
• Lemon zest + juice
• Garlic
• Salt + pepper
• Broccoli, carrots, or potatoes

How to make
Roast chicken and vegetables together at 400°F until golden and cooked through. Finish with lemon juice.

---

2. Creamy Tuscan White Bean & Sausage Skillet

Protein: ~30g per serving

Ingredients

• Chicken sausage
• Canned white beans
• Garlic
• Spinach
• Cream or half-and-half

How to make
Brown sausage, add beans and cream, wilt spinach. Serve with crusty bread or alone.

---

3. Honey Soy Salmon Bowls

Protein: ~34g per serving

Ingredients

• Salmon fillets
• Soy sauce
• Honey
• Rice or cauliflower rice

How to make
Bake salmon with soy + honey glaze. Serve over rice with veggies.

---

4. Beef & Lentil Stew

Protein: ~38g per serving

Ingredients

• Stew beef
• Lentils
• Onion, carrot, celery
• Beef broth

How to make
Simmer everything low and slow until tender. Freezes well.

---

Panang Curry

Serves 8-10

Ingredients:

• Carrots
• Broccoli
• 1 1/2 – 2 lbs of chicken breasts (cubed)
• salt & pepper to taste
• 1 1/2 – 2 tbsp Curry Paste
• 2 tbsp. Neutral Oil – olive or vegetable oil
• 3 cups coconut milk
• 1 1/2 tsp. fish sauce
• 3 tbsp. coconut palm sugar
• 1 Lime zested
• 8 cups of cooked rice. We used Jasmine

Panang Curry — Directions

1. Prep the rice
   Cook your rice according to package instructions so it’s ready when the curry is finished. Set aside and keep warm.
2. Season the chicken
   Lightly season the cubed chicken with salt and pepper and set aside.
3. Warm the oil + curry paste
   In a large skillet or Dutch oven, heat the neutral oil over medium heat.
   Add the curry paste and stir for 30–60 seconds, just until fragrant.
   (This step wakes up the spices — don’t skip it.)
4. Add coconut milk
   Slowly pour in the coconut milk, stirring to fully combine with the curry paste.
   Let the sauce come to a gentle simmer.
5. Build the flavor
   Stir in the fish sauce, coconut palm sugar, and lime zest.
   Taste and adjust seasoning if needed.
6. Cook the chicken
   Add the seasoned chicken to the sauce.
   Simmer gently for 10–12 minutes, stirring occasionally, until the chicken is cooked through.
7. Add the vegetables
   Add the carrots and broccoli to the pan.
   Simmer another 5–7 minutes, until vegetables are tender but still vibrant.
8. Finish + serve
   Taste one last time and adjust salt, sweetness, or lime zest if needed.
   Serve hot over cooked jasmine rice.

---

The Curry Paste & Coconut Sugar can be hard to find so I have linked them from Amazon. Just click on the items and it takes you to my storefront to purchase. I do make a small commission off of each sell.

---

I hope you all have the best week…

From my table to yours.

Amy