5 high protein meals to make this week! (3.16.25)
Back with another week of meals to make! Recipes are all below.
But first, need a link? Check here:
Caraway Saute Pan (love this for BIG dishes! Code is BALANCEDWITHBRITT10)
My Our Place Air Fryer — love this so much!!
My veggie chopper — the BEST invention!
High Protein Tuna Casserole
Serves 8; MACROS: 31g p / 30g c / 7g f
Ingredients
1 tsp Olive Oil
1/2 White Onion – Chopped
1 tbsp Minced Garlic
½ tsp Black Pepper
¼ tsp Salt
1 10 oz Bag Frozen Peas
8oz Dry Pasta – I use Banza or Goodles for extra protein
1/2 cup Greek Yogurt
1/2 cup Good Culture Cottage Cheese, blended smooth
3 Cans Tuna (Safe Catch, duh!)
1/4 cup Parmesan Cheese
1 cup Fat Free Chicken broth
1 Cup Reduced Fat Cheddar or Monterey Jack Cheese
1/3 cup Fairlife Reduced Fat Milk
3/4 cup Bread Crumbs
Directions:
Chop up your onion — I like to use my veggie chopper!
Add those into a warm pan with 1 tsp EVOO along with your Garlic, Salt, Black Pepper, and Thyme
Mix everything around and let them cook for a couple minutes
Add in your Frozen Peas
Mix again and let it cook for another few minutes
Prepare your Pasta — I do 1-2 minutes less than your box says to, especially when using something like Banza or Goodles
Into a large bowl add your cooked pasta, peas and onions mix, blended cottage cheese, Greek Yogurt, tuna, shredded cheddar cheese, chicken broth, and milk
Mix everything well until it’s all incorporated
Pour your mix into a 9×13 baking or casserole dish
Top with Parmesan Cheese and Bread Crumbs
Cover with foil and put it into the oven on 375F for 25 minutes
Remove your foil and put it on broil for a few minutes or until the top is browned and cripsy
High Protein Ravioli Casserole
Ingredients:
18 oz cheese ravioli
1 jar (about 24 oz) Rao’s Homemade Marinara Sauce
2 cups cottage cheese (@goodculture for extra protein!!)
1/2 cup low-fat ricotta cheese
1 lb ground turkey (93% lean) — seasoned with:
1 tsp cumin
1 tsp chili powder
1 tsp paprika
Salt & pepper to taste
2 cups fresh spinach (or 1 cup frozen, thawed and squeezed dry)
1 cup shredded reduced-fat mozzarella cheese
1/4 cup grated Parmesan cheese
Instructions:
Preheat oven to 375°F.
In a skillet, cook ground turkey over medium heat until browned and cooked through (about 7-8 minutes). Season with cumin, chili powder, paprika, salt, and pepper. Set aside.
Boil your ravioli according to directions. Drain and set aside!
In a bowl, mix cottage cheese and ricotta cheese (optional to blend for smoothness).
In another bowl, combine marinara sauce and cooked turkey until evenly mixed.
Spray a 9×13 inch casserole dish with cooking spray.
Assemble the layers:
Layer 1: Half of the ravioli (spread evenly on the bottom)
Layer 2: Half of the turkey and sauce mixture
Layer 3: Half of the cottage cheese + ricotta mixture (spread gently)
Layer 4: 2 cup fresh spinach (spread evenly on top)
Repeat layers: remaining ravioli, remaining turkey/sauce, and remaining cottage/ricotta mixture.
Top the final layer with mozzarella and Parmesan cheese.
Cover with foil and bake for 25 minutes.
Uncover and bake an additional 10-15 minutes until cheese is melted and bubbly.
Let rest for 5 minutes before slicing to serve.
Optional Toppings:
Red pepper flakes
Fresh basil or parsley
Macros (Estimated, per serving — 6 servings):
Calories: ~545
Protein: ~37g
Carbs: ~33g
Fat: ~27g
Viral Sweet Potato, Ground Beef, Avocado and Cottage Cheese Bowl
Ingredients (for 4 servings):
4 medium sweet potatoes (about 150g each)
1.25 lbs lean ground beef (93% lean) — seasoned with salt, pepper, garlic powder, paprika OR taco seasoning — your choice!
1 avocado (about 200g) — sliced
2 cups low-fat cottage cheese (@goodculture or your favorite brand)
4 tsp honey (1 tsp per bowl, or adjust to taste)
Optional: red pepper flakes, everything but the bagel seasoning, green onions, chili flakes for topping
Instructions:
Cook sweet potatoes:
Microwave: Pierce each with a fork, microwave 5-7 minutes per potato until tender (or cook in batches).
Oven: Bake at 400°F for 35-40 minutes until soft when pierced with a fork.
Cook ground beef:
Heat skillet over medium heat.
Brown the beef, breaking it up as it cooks, for about 8-10 minutes.
Season with salt, pepper, paprika, and garlic powder OR your taco seasoning. Both are great! Just season liberally.
Assemble bowls (per serving):
Slice 1 sweet potato in half (mash slightly with a fork if you like).
Top with about 5 oz cooked ground beef.
Add 1/4 avocado (about 50g).
Scoop on 1/2 cup cottage cheese.
Drizzle with 1 tsp honey.
Sprinkle with optional toppings like red pepper flakes, everything but the bagel seasoning, or green onions.
Macros (Estimated per serving — 4 servings total):
Calories: ~460
Protein: ~39g
Carbs: ~32g
Fat: ~22g
Fiber: ~6g
Freezer Cleanout Sheet Pan Meal
Ingredients (for 4 servings):
4 chicken sausages or bratwursts (pre-cooked, about 3-4 oz each — like Aidells, Applegate, or whatever’s in the freezer!)
1 large bag frozen mixed vegetables (about 16-20 oz — any blend: stir-fry, roasted medley, peppers & onions, etc.)
2 pouches microwave rice (about 8.5 oz each — brown rice, jasmine, basmati, or cauliflower rice to lighten it up!)
1/2 cup BBQ sauce (your fave brand — I love Primal Kitchen or Stubbs for low sugar options)
Olive oil spray or 1 tbsp olive oil
Optional seasonings: Garlic powder, onion powder, smoked paprika, black pepper, red pepper flakes for a kick
Instructions:
Preheat oven to 425°F (218°C).
Line a sheet pan with parchment paper or foil for easy cleanup.
Add frozen veggies directly to the sheet pan. Drizzle with olive oil or spray with cooking spray. Season with garlic powder, paprika, pepper, or any spices you love.
Slice sausages or brats into coins or chunks and scatter them over the veggies.
Drizzle BBQ sauce over everything (reserve a little for serving if you want extra on the side).
Toss everything together to coat evenly, spreading out in a single layer.
Roast for 20-25 minutes, tossing halfway, until sausages are browned and veggies are tender and a little crispy on the edges.
While sheet pan cooks, heat microwave rice according to package instructions.
Assemble bowls: Scoop rice into each bowl, top with sausage and veggie mix. Add an extra drizzle of BBQ sauce if you saved some.
Macros (Estimated per serving — for 4 servings):
(Will vary depending on sausage & rice brands, but approximate)
Calories: ~400-450
Protein: ~28-30g
Carbs: ~35-40g
Fat: ~18-20g
Fiber: ~5-7g
Customize It:
Swap in cauliflower rice or quinoa for different grains.
Add a sprinkle of shredded cheese or avocado on top for extra fats.
Want more volume? Add another bag of frozen veggies!
Make it spicy: toss in hot sauce or chili flakes before roasting.
Southwest Turkey Bubble Up Bake
serves 6, macros: 297 cals; 21g p / 27g c / 10g f
Ingredients:
1 tsp avocado oil, EVOO, etc
1 cup chopped yellow onions
1 medium red bell pepper, diced
1 can (16.3 oz) refrigerated biscuits
1/2 can cream of chicken soup (99% fat free)
1 can (14.5 oz) diced tomatoes, drained
1 can (4 oz) chopped Green Chiles
(you can also just use one big can of rotel instead of the tomatoes and chiles separate!)
16 oz ground turkey (98% fat free)
1 cup shredded reduced fat cheese
1/2 pack of taco seasoning
2 tbsp ranch seasoning
Directions:
Heat oven to 350°F. Spray 13×9-inch baking dish with cooking spray/avocado oil. In nonstick skillet, heat oil over medium-high heat. Add in ground turkey and cook until about halfway done. Then, add onions and bell pepper; cook 4 to 7 minutes, stirring occasionally, until tender and starting to brown. Add taco seasoning and ranch seasoning.
While that cooks, separate dough into 8 biscuits. Cut each biscuit into 6 pieces.
Stir in the soup, tomatoes and chiles into onion mixture in skillet, and heat to simmering. Reduce heat to medium; cook 1 to 2 minutes or until mixture is heated through. Remove from heat; carefully stir in 1/2 cup of the cheese.
Add your biscuits to your baking dish (spread them out so they can expand!) and then pour hot mixture into baking dish over top. Gently fold everything in with the biscuits.
Bake 25 to 30 minutes or until biscuits are thoroughly baked and golden brown and mixture is hot (at least 165°F in center). Sprinkle remaining 1/2 cup cheese over top; bake 3 to 5 minutes or until cheese is melted.
Serve with avocado, sour cream or greek yogurt, cilantro and enjoy!
