Dinner
1. One-Pan Baked Salmon with Asparagus and Quinoa
Ingredients
• 2 salmon fillets (about 6 oz each)
• 1 lemon, juiced
• 2 tablespoons olive oil, divided
• Salt and pepper to taste
• 1 cup quinoa, rinsed
• 2 cups chicken or vegetable broth
• 1 bunch asparagus, trimmed
• 1 teaspoon garlic powder
• Fresh dill for garnish
Instructions
1. Preheat oven to 400°F (200°C).
2. Place salmon on one side of a baking dish. Drizzle with lemon juice and 1 tablespoon olive oil. Season with salt and pepper.
3. On the other side of the dish, spread out the quinoa. Pour broth over the quinoa.
4. Arrange asparagus around the salmon and quinoa. Drizzle with remaining olive oil and sprinkle with garlic powder, salt, and pepper.
5. Cover with foil and bake for 25–30 minutes, until the salmon is cooked and the quinoa is tender.
6. Garnish with fresh dill before serving.
Nutrition (per serving): Calories 500 · Protein 35g · Carbs 35g · Fat 22g · Fiber 7g
2. One-Pan Turkey and Vegetable Stir-Fry
Ingredients
• 1 lb ground turkey
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 cups mixed vegetables (bell peppers, broccoli, carrots)
• ¼ cup low-sodium soy sauce
• 1 tablespoon honey or maple syrup
• 1 teaspoon cornstarch mixed with 2 teaspoons water
• Cooked brown rice or quinoa, for serving
Instructions
1. In a large skillet or wok, heat sesame oil over medium heat. Add garlic and ginger; sauté until fragrant.
2. Add ground turkey, breaking it up with a spoon. Cook until browned.
3. Add mixed vegetables and stir-fry a few minutes until slightly tender.
4. In a small bowl, mix soy sauce, honey (or maple syrup), and the cornstarch slurry. Pour over the turkey and vegetables.
5. Cook another 2–3 minutes until the sauce thickens and coats everything.
6. Serve over cooked brown rice or quinoa.
Nutrition (per serving, excluding rice/quinoa): Calories 400 · Carbs 20g · Fat 18g · Fiber 5g
3. One-Pan Shrimp and Veggie Bake
Ingredients
• 1 lb large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1 red bell pepper and 1 yellow bell pepper, sliced
• ½ red onion, sliced
• Salt and pepper to taste, and 1 tablespoon chopped fresh parsley
Instructions
1. Preheat oven to 400°F (200°C).
2. In a bowl, toss shrimp with olive oil, minced garlic, smoked paprika, salt, and pepper.
3. Spread the zucchini, yellow squash, bell peppers, and red onion on a baking sheet.
4. Place the seasoned shrimp on top of the vegetables.
5. Bake for 12–15 minutes, until the shrimp are pink and cooked through. Sprinkle with parsley before serving.
Nutrition (per serving): Calories 350 · Carbs 15g · Fat 16g
4. One-Pan Lemon Garlic Chicken with Roasted Vegetables
Ingredients
• 2 boneless, skinless chicken breasts (about 8 oz each)
• 2 cloves garlic, minced, and 2 tablespoons olive oil
• 1 lemon, sliced
• 1 medium sweet potato, diced
• 1 cup broccoli florets and 1 cup cherry tomatoes
• ½ red bell pepper and ½ yellow bell pepper, sliced
• 1 teaspoon dried thyme and 1 teaspoon paprika
• Salt and pepper to taste, and fresh parsley for garnish
Instructions
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix minced garlic, olive oil, salt, and pepper.
3. Place chicken in the center of a baking dish or sheet pan and rub the garlic-oil mixture over it. Arrange lemon slices on top.
4. In a separate bowl, toss the sweet potato, broccoli, cherry tomatoes, bell peppers, thyme, and paprika with a little olive oil, salt, and pepper.
5. Spread the vegetables around the chicken.
6. Bake for 25–30 minutes, until the chicken is cooked through (165°F/75°C) and the vegetables are tender. Garnish with parsley before serving.
Nutrition (per serving): Calories 450 · Protein 40g · Carbs 30g
These one-pan meals are easy to prepare, high in protein, and packed with nutritious vegetables — a great option for busy weeknights. Adjust the seasonings and vegetables to your preferences and dietary needs.