The Easy High-Protein Dinner I Make for My Family Every Week

My family is active as well as busy. My spouse commutes by bike and jogging, my daughter participates in school sports and swims, and I instruct fitness programs at my neighborhood gym. We need to fuel ourselves wisely if we are to satisfy the energy demands of those activities. It won’t do to eat a handful of pretzels and a granola bar. We require more—a whole, high-protein supper. Fortunately, my recipe for Sheet-Pan Chicken Fajita Bowls makes making that dish simple.

I used to be able to cook for myself and my spouse in my 20s, and I didn’t mind if we ate at 6 or 8 o’clock at night. We didn’t. Cooking at a leisurely pace on a weekday seems unattainable after twenty years. But that’s alright, I’ve adjusted over time. I now know how to expedite tasks and operate more efficiently in the kitchen without compromising taste or nutrition. A basic baking sheet with a rim is one of my essential kitchen tools for successfully making a high-protein dinner. Sure, it works fine for baking cookies, but its true brilliance lies in its ability to quickly prepare a full dinner.

One of the most important nutrients that the body has is protein. It is crucial for the health of the skin, bones, muscles, and other bodily tissues. It also plays a key part in digestion, metabolism, and oxygen delivery. Eating foods high in protein can help restore the protein that is naturally lost via everyday activities and exercise. I therefore look for delectable methods to savor it! My family loves plant-based proteins like nuts, seeds, tofu, and beans, but we also like fish, poultry, and even beef. We can be certain that we’re obtaining a range of nutrients that support strong, healthy bodies by consuming both plant- and animal-based proteins.

Lean foods, like chicken breast, cook more easily when baked on a baking sheet because the oven does all the work for you. Chicken tenders take very little time to cook through since they are thin and uniform in size. The meal can cook while you work on something else because there isn’t nearly as much “hands-on” time as with other cooking techniques.

The option to cook other items right alongside your protein is another advantage of using a sheet pan. For instance, the sliced bell peppers, onions, and kale in these Sheet-Pan Chicken Fajita Bowls, which provide an astounding 43 grams of protein per serving. There is a whole can of black beans in the recipe because I also enjoy using plant-based proteins in my meals. Everyone is happy with the range of foods available.

Thanks to a few easy techniques, parts can also be prepared in advance. Mix the spices first. Put them in a jar, seal it with a lid, and keep it in storage until you’re ready to use it. If possible, cut the onions and bell peppers into thin slices at least two or three days before cooking. I make an effort to accomplish this on the weekends or during my five-minute breaks from work. While it doesn’t take long, it will save time during cooking.

Although there are many ways to tweak and reimagine the dish, we really like the recipe as given. For example, try making easy substitutions for a more Italian rendition rather than relying heavily on southwest flavors. Keep the chicken, peppers, onion, and kale; replace the black beans with white beans; omit the seasonings and add oregano and garlic. Perhaps a regional swap will occur. For instance, try green beans, okra, and onion with a cajun spice blend that doesn’t include salt. Choose kidney beans or black-eyed peas in place of black beans.

I’ve been cooking on a sheet pan for a very long time, and my family now loves these high-protein Sheet-Pan Chicken Fajita Bowls. With both plant- and animal-based proteins, it’s a supper that’s always tasty and filling. In addition, I adore the customization feature, which makes it simple to adjust the recipe according to tastes and ingredient availability. Particularly when it comes to preparing the materials, cooking the meal, and cleaning up afterward, I also like how simple it is. It’s the ideal high-protein supper that’s great to nourish your busy and active family.