Weekly Dinner Meal Plan: Simple, Protein-Packed Meals to Keep You Energized

Spring is almost here, and I swear my body knows it! The sun is shining, temps are finally in the 50s, and little by little, I can feel myself coming back to life. Anyone else?!

This week, we’re back to dinners—simple, protein-packed meals that fuel your body without complicated ingredients or hours in the kitchen. Whether you’re feeding a family or just looking for easy meals to support your hormones and energy, this plan has you covered.

This Week’s Protein Packed Dinner Plan

Meal 1: Breakfast for Dinner – Avocado Bacon Toast

A crispy, creamy, protein-packed toast full of healthy fats and fiber to keep you satisfied. Perfect for an easy weeknight meal!

Ingredients:

• 2 slices gluten-free bread

• 1 avocado, mashed

• ½ tsp sea salt

• ½ tsp black pepper

• 2 tbsp mayo (Primal Kitchen recommended)

• 1 sliced tomato

• 2 slices bacon

• Handful of arugula (optional)

Instructions:

1. Preheat the oven to 450°F. Line a baking sheet with parchment paper.

2. Cook bacon for 12-15 minutes, or until crispy.

3. Toast bread and spread a thin layer of mayo on each slice.

4. Top with mashed avocado, sliced tomato, bacon, and arugula.

5. Season with sea salt and black pepper. Serve warm.

💡 Why it’s great: Omega-3s, fiber, and protein to balance blood sugar and fight inflammation.

Meal 2: Roasted Nourish Bowl

A colorful, nutrient-dense meal packed with fiber, protein, and healthy fats. Perfect for meal prep!

Ingredients:

• ¼ cup quinoa

• 1 red bell pepper, quartered

• 1 zucchini, sliced

• 2 tsp avocado oil

• ¼ tsp salt

• ¼ tsp pepper

• 2 cups kale, chopped

• 1 cup roasted carrots

• ½ avocado, sliced

• ½ cup pea shoots

• 3 oz pre-grilled (frozen) chicken breast

• ⅓ cup sundried tomatoes

Dressing:

• ¼ cup avocado oil

• ¼ tsp salt

• 2 garlic cloves, minced

• 2 tbsp apple cider vinegar

• 1 tsp oregano

• 1 ½ cup filtered water

Instructions:

1. Prepare pre-grilled chicken according to package instructions.

2. Cook quinoa according to package directions.

3. Toss bell pepper and zucchini with avocado oil, salt, and pepper. Roast at 400°F for 15 minutes.

4. Blend dressing ingredients until smooth.

5. Assemble the bowl with quinoa, roasted veggies, kale, carrots, avocado, and pea shoots. Top with chicken and drizzle with dressing.

💡 Why it’s great: Loaded with protein, fiber, and antioxidants to support gut health, metabolism, and hormone balance.

Meal 3: Garlic Butter Salmon with Roasted Veggies

Flaky salmon with a rich, buttery garlic sauce—paired with perfectly roasted seasonal veggies.

Ingredients:

• 2 salmon fillets (about 6 oz each)

• 1 tbsp grass-fed butter (or ghee)

• 2 cloves garlic, minced

• ½ lemon, juiced

• ½ tsp sea salt

• ½ tsp black pepper

• ½ tsp smoked paprika

• 1 zucchini, sliced

• 1 cup broccoli florets

• 1 tbsp avocado oil

Instructions:

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.

2. Toss zucchini & broccoli with avocado oil, salt, and pepper. Spread on one side of the baking sheet.

3. Pat salmon fillets dry, season with salt, pepper, and smoked paprika.

4. Melt butter and mix in minced garlic & lemon juice. Drizzle over salmon.

5. Bake for 12-15 minutes, or until salmon flakes easily with a fork. Serve with roasted veggies.

💡 Why it’s great: Omega-3s for hormone support + roasted veggies for fiber and gut health.

Meal 4: Ground Turkey & Sweet Potato Skillet

A simple, one-pan meal packed with protein, healthy carbs, and delicious flavor!

Ingredients:

• 1 lb ground turkey

• 1 tbsp olive oil

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 medium sweet potato, diced

• 1 tsp smoked paprika

• ½ tsp cumin

• ½ tsp sea salt

• 1 cup spinach, chopped

• ¼ cup bone broth (optional, for extra gut support)

• 1 avocado, sliced (for topping)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add diced onion and sauté for 2-3 minutes.

2. Add ground turkey and cook until browned, breaking it up as it cooks.

3. Stir in garlic, sweet potato, and seasonings. Add bone broth if using. Cover and cook for 10 minutes, stirring occasionally.

4. Add chopped spinach and cook for another 2-3 minutes until wilted.

5. Serve hot, topped with sliced avocado.

💡 Why it’s great: High in protein + fiber to keep you full, balance blood sugar, and boost digestion!

Complete Grocery List

Protein:

• 1 lb ground turkey

• 2 salmon fillets (about 6 oz each)

• 3 oz pre-grilled (frozen) chicken breast

• 2 slices bacon

• 2 eggs

Produce:

• 2 avocados

• 1 small onion

• 2 cloves garlic (x2)

• 1 medium sweet potato

• 1 zucchini (x2)

• 1 red bell pepper

• 1 cup broccoli florets

• 2 cups kale

• 1 cup roasted carrots

• ½ cup pea shoots

• 1 sliced tomato

• Handful of arugula

Pantry:

• ¼ cup quinoa

• ⅓ cup sun-dried tomatoes

• 2 slices gluten-free bread

• 1 tbsp mayo (Primal Kitchen recommended)

• ¼ cup pecans or walnuts

Condiments, Cooking Fats, Other:

• Olive oil

• Avocado oil

• 1 tbsp grass-fed butter (or ghee)

• 2 tbsp apple cider vinegar

• ¼ cup bone broth (optional, for extra gut support)

Spices:

• Sea salt

• Black pepper

• ½ tsp smoked paprika (x2)

• ½ tsp cumin

• 1 tsp oregano

Final Thoughts: Keep It Simple & Protein-Packed

This week’s protein-packed dinners are designed to fuel your body, balance hormones, and keep meal prep stress-free.

Bonus Tip: Pair one of these meals with a smoothie or a frozen pizza (yes, really!). Pro tip: Load up your leftover veggies, pop it in the oven, and boom—instant upgrade.

Check out our free Happy Hormones Recipe Guide and save this blog for your next grocery haul. 

Want More Wellness Insights?

Sign up for our weekly newsletter The Squeeze, where we share actionable tips, nourishing recipes, and empowering insights to help you feel at home in your body.

If you’re ready to uncover the root cause of your symptoms and receive personalized support with in-depth lab testing, let’s work together to create a roadmap for lasting wellness. Apply to work with us today!