High-Protein Sheet-Pan Dinners for Busy Weeknights (& Shopping List!)

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On April 25, 2025

There’s something so gratifying about preparing a whole dinner on a single sheet pan. You cook your protein and your veggies all together, so they can absorb each other’s flavors and the flavors of whatever you season or dress them with. And when dinner is done, you just have one pan to clean. What is also satisfying about these sheet-pan dinners is that they’re all packed with protein, delivering 15 grams or more per serving. Protein is not only essential for muscle growth and repair but it also helps you feel fuller for longer and supports your immune system, among other benefits. Let’s get cooking!

Your Weekly Plan

Sunday: Chicken with Roasted Spring Vegetables & Lemon Vinaigrette
Monday: Baked Feta with Bell Peppers & Chickpeas
Tuesday: Lemon-Garlic Salmon with Potatoes & Green Beans
Wednesday: Crispy Black Bean Tacos
Thursday: Shrimp & Asparagus
Friday: Lemon-Pepper Chicken with Broccoli & Tomatoes

Sunday: Chicken with Roasted Spring Vegetables & Lemon Vinaigrette

Crispy breaded chicken and a medley of asparagus, mushrooms and grape tomatoes make the perfect springtime dinner. A mayonnaise-garlic coating is used to hold a mixture of breadcrumbs and Parmesan cheese on the chicken cutlets, while a punchy lemon vinaigrette with honey and crumbled feta adds flavor to the whole dish. The chicken cutlets are an excellent source of lean protein, which helps support your health as you age. Serve it all with a whole-wheat baguette.

Monday: Baked Feta with Bell Peppers & Chickpeas

Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco

Briny feta cheese is the star of this simple vegetarian dinner. It bakes alongside veggies and chickpeas, which are all seasoned with a flavorful blend of za’atar, Aleppo pepper and garlic powder. The chickpeas provide some plant-based protein, but to ensure that this dinner contains at least 15 grams of protein, I’ll serve everything over a bed of baby spinach, along with yesterday’s leftover baguette. Yes, baby spinach and baguette also deliver some protein!

Tuesday: Lemon-Garlic Salmon with Potatoes & Green Beans

Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood

This dinner features tender salmon roasted with Yukon Gold potatoes and green beans. The potatoes get a head start, so they turn out nice and crispy. A lemon-garlic-dill dressing flavors the salmon and green beans. Salmon is not only an excellent source of protein, but it’s also rich in omega-3 fatty acids, which help tame inflammation in the body. And the potatoes and green beans offer fiber to help support digestion.

Wednesday: Crispy Black Bean Tacos

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Abby Armstrong

These sheet-pan tacos are so satisfyingly crispy and crunchy. Pureeing the black beans in the food processor with taco seasoning, chipotles, salsa and some homemade crema makes a boldly flavored bean spread. Just spread it on the tortillas, add a little cheese, fold them in half and bake. Black beans deliver plant-based protein and fiber, two key nutrients in the Mediterranean diet.

Thursday: Shrimp & Asparagus

Photography / Fred Hardy, Styling / Ruth Blackburn

Shrimp are packed with protein and low in saturated fat, making them a great option to support your heart health. Plus, since shrimp and asparagus both cook quickly, they’re a perfect match for a sheet-pan dinner. Simply arrange them on the pan, drizzle with flavored butter and bake. When they’re done, season them with a little sesame oil and lime juice to boost their flavor. Serve them with some microwaveable precooked brown rice.

Friday: Lemon-Pepper Chicken with Broccoli & Tomatoes

Ali Redmond

Zesty lemon-pepper seasoning helps elevate simple roasted bone-in chicken breasts here. And choosing a salt-free version adds lots of flavor, negating the need for added salt. Once the chicken has roasted for 10 minutes, you’ll add some broccoli florets and cherry tomatoes to the pan to cook until tender. For a final touch and contrasting creamy texture, sprinkle crumbled feta on top. Serve everything with the pan juices and some whole-grain bread.

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.