A Week of High-Protein Dinners Starring Frozen Foods (Weekly Plan & Shopping List)
Frozen foods can save prep time without sacrificing flavor or nutrition.
Reviewed by Dietitian Maria Laura Haddad-Garcia
About This Plan
-
This week's dinners use convenient frozen foods to help cut down on prep.
-
Protein-rich ingredients like turkey, chicken, fish, beans and cheese make these meals satisfying.
-
From crispy tacos to a cozy sheet-pan main, freezer staples can be anything but boring.
One of the most underrated ways to make healthy eating faster and easier is having a well-stocked freezer . That can mean freezing homemade meals for later or strategically using prepared frozen foods as shortcuts. I almost always have a few staples tucked away, whether it's frozen vegetables, chicken tenders or something comforting like pierogies. Not only do frozen foods last longer than their fresh counterparts, but they often require little to no prep, which can be a lifesaver on a busy night. This week, I'm putting them to work in six nourishing dinners that use everything from frozen corn to fish sticks. Plus, each dish delivers at least 13 grams of protein per serving—a solid amount to help keep me satisfied and fueled. Let's get cooking!
Your Weekly Plan
Sunday: Ground Turkey & Broccoli Tater Tot Casserole
Monday: Fish-Stick Tacos
Tuesday: The Best Crispy Chicken Salad
Wednesday: Roasted Veggie & Ricotta Calzone
Thursday: Chicken, Corn & Black Bean Enchiladas
Friday: Pierogi Sheet-Pan Supper
Our column, ThePrep, has everything you'll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
01 of 06
Sunday: Ground Turkey & Broccoli Tater Tot Casserole
Credit: Photographer: Fred Hardy.
Tater Tots are nostalgic for me because they were one of my favorite freezer foods growing up. This casserole gives them a delicious, protein-packed upgrade. Lean ground turkey, broccoli and Cheddar create a hearty filling that's topped with crispy potato tots. Even better, the recipe makes two casseroles, so I can bake one tonight and stash the other in the freezer for a future dinner. It's basically two easy meals for the work of one.
02 of 06
Monday: Fish-Stick Tacos
Credit: Photographer: Fred Hardy II.
Frozen fish sticks make these tacos incredibly easy while still providing plenty of protein. A quick lime slaw and pickled red onions add freshness and crunch alongside the crispy fish. I'll top them with sliced avocado for extra creaminess and heart-healthy fat . The whole meal comes together in just 30 minutes, which is exactly what I want on a Monday night.
03 of 06
Tuesday: The Best Crispy Chicken Salad
Credit: Photographer: Fred Hardy Jr., Prop Stylist: Josh Hoggle, Food Stylist: Jennifer Wendorf
As the weather starts to cool, this crispy chicken salad hits the sweet spot between fresh and comforting. Frozen chicken tenders might seem like a meal on their own, but this recipe turns them into a dinner I genuinely look forward to. Crispy chicken pairs with sweet potatoes, apples, blue cheese and fresh greens for a delicious mix of sweet and savory flavors. To finish the meal with something sweet, I'll have some grapes for a simple, refreshing dessert.
04 of 06
Wednesday: Roasted Veggie & Ricotta Calzone
Credit: Photographer: Fred Hardy.
Homemade calzones might not sound like an easy weeknight meal , but this recipe is designed with meal prep in mind. Roasted eggplant, zucchini, bell pepper and onion are tucked into whole-wheat pizza dough with creamy ricotta and mozzarella for a hearty vegetarian dinner. The recipe makes two calzones, so I can freeze one for another night. I'll serve mine with mixed greens tossed in Italian Dressing for an added serving of veggies on the side.
05 of 06
Thursday: Chicken, Corn & Black Bean Enchiladas
Credit: Photographer: Fred Hardy.
Rotisserie chicken keeps prep easy for these flavorful enchiladas, while frozen corn and canned black beans add fiber and plenty of flavor. Like Sunday's casserole, the recipe makes two batches, so one can go straight into the freezer for a night when I don't feel like cooking. Few things are more satisfying than remembering you already have a homemade dinner waiting for you after a long day—no prep required.
06 of 06
Friday: Pierogi Sheet-Pan Supper
Credit: Photographer: Fred Hardy II.
By Friday, I'm always ready for a dinner that requires as little effort—and cleanup—as possible. Frozen pierogies and a pepper-and-onion blend go straight onto the sheet pan, so there's no thawing or chopping required. Chicken sausage and chickpeas add protein and fiber, while a smoky paprika-sherry vinaigrette adds a punch of flavor. It's colorful, comforting and ready in about 35 minutes, making it the perfect way to end the week, if you ask me.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
Read the original article on EatingWell
