When it’s cold out, I love turning on my oven and baking something delicious for dinner in a casserole dish. Something about having a meal that’s all baked together, with the flavors all melding, is just so cozy. Plus, because each of these dishes has at least 15 grams of protein per serving, they’re nourishing too. Protein helps you build and maintain muscle, slows your digestion to keep you satisfied longer after meals and helps support your immune, bone and cognitive health. Let’s dig in!
Your Weekly Plan
Sunday: Jalapeño Popper Casserole
Monday: Provencal Baked Fish with Roasted Potatoes & Mushrooms
Tuesday: Stuffed Pepper Casserole
Wednesday: Creamy Garlic-Parmesan Chicken Pasta Bake
Thursday: Shrimp and Cauliflower Bake
Friday: Veggie Lasagna
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!
Sunday: Jalapeño Popper Casserole
For those who celebrate, today is Super Bowl Sunday. I’m not a big football fan, but I do love the intensity of the final game, plus the opportunity to gather with friends and serve up a spread of game-day food. This cheesy mix of chicken, jalapeños and bacon topped with crunchy breadcrumbs turns the jalapeño popper into a protein-packed crowd-worthy casserole. Scoop it up with your favorite tortilla chips.
Monday: Provençal Baked Fish with Roasted Potatoes & Mushrooms
This dish starts with a base of potatoes and mushrooms. Potatoes are a good source of potassium, which helps regulate blood pressure, and mushrooms are packed with antioxidants that can help prevent cognitive decline. Once the veggies are par-cooked, simply place the fish on top, season it with herbs and lemon juice, and finish baking everything together. Serve it with steam-in-the-bag green beans.
Tuesday: Stuffed Pepper Casserole
Photographer Victor Protasio, Food Stylist Jennifer Wendorf, Prop Stylist Julia Bayless
This casserole is a less fussy way to make stuffed peppers. Just cook ground beef, sliced onions and bell peppers and seasonings in a skillet, then add precooked brown rice, fire-roasted tomatoes and beef broth and transfer it all to a 9-by-13-inch baking dish to cook through. Finish it by melting cheese on top. The colorful peppers ensure that you’re getting plenty of immune-supporting vitamin C.
Wednesday: Creamy Garlic-Parmesan Chicken Pasta Bake
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
This comforting dish is packed with chicken, spinach and whole-wheat pasta, all coated in a creamy, garlicky sauce. It’s sure to be a crowd-pleaser. Chicken breast is an excellent source of lean protein, with just one 3-ounce portion offering 26 grams. And spinach contains vitamin K, calcium and magnesium, all of which help support bone health.
Thursday: Shrimp and Cauliflower Bake
Shrimp, cauliflower and tomatoes all baked together make for an easy, light, protein-packed dinner. The cauliflower needs a short head start in the oven, then just combine the shrimp and tomatoes, pour the mixture over the cauliflower and pop it back into the oven. Sprinkle some feta cheese and dill on top before serving it with a whole-wheat baguette.
Friday: Veggie Lasagna
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Whether you’re celebrating Valentine’s Day or not, this veggie lasagna is a nice way to end the week. It feels a little elegant, and it’s so good for you—it’s packed with mushrooms, onion, bell pepper, sun-dried tomatoes and spinach. Some store-bought pesto and marinara sauce add tons of flavor, and the combination of ricotta and mozzarella ensures that it’s loaded with protein. Serve it with some mixed greens and your favorite dressing.
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.
