4 Easy, Healthy, High Protein Dinner Ideas: Meal Prep Grocery List & Recipes

Juggling work, family, and daily responsibilities can make mealtime challenging. Our collection of easy-to-make recipes is designed to fit seamlessly into your busy schedule. From easy Chicken Caesar and Buffalo Chicken Wraps using frozen Tyson chicken tenders and pre-made salad bags, to a hearty Turkey Lasagna and comforting Matar Paneer, these dishes are both nutritious and time-efficient.

Utilizing kitchen tools like the air fryer and Instant Pot, you can prepare these meals in under 30 minutes, minimizing cleanup and maximizing family time. Whether you’re looking for a quick lunch or a satisfying dinner, these recipes offer delicious solutions for working moms seeking convenience without compromising on taste.

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🛒 Grocery List

Tools: 

• Ninja Air Fryer
• Instant Pot Pressure Cooker

Proteins & Dairy:

• Tyson Frozen Chicken Tenders
• Ricotta Cheese
• Fresh Mozzarella Cheese
• Parmesan Cheese
• Paneer (Indian cheese)

Produce:

• Pre-made Salad Kits (e.g., Caesar, Chipotle Cheddar)
• Fresh Garlic
• Fresh Ginger
• Yellow Onion
• Fresh Basil
• Lemon
• Fresh Spinach 

Pantry & Condiments:

• Whole Wheat or Regular Tortillas
• Buffalo Sauce
• Caesar Dressing
• Olive Oil
• Tomato Paste
• Crushed Tomatoes
• Canned Green Peas (for Matar Paneer)
• Chili Powder
• Garam Masala
• Cumin Seeds
• Ground Coriander
• Ground Turmeric
• Ground Cinnamon
• Ground Cardamom
• Ground Cloves
• Ground Nutmeg
• Salt
• Black Pepper
• Sugar
• Heavy Cream (optional for Matar Paneer)

Frozen:

• Frozen Green Peas
• Frozen Spinach (optional for lasagna)

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🍽️ Recipes

1. Chicken Caesar Wraps

Ingredients:

• • Tyson Frozen Chicken Tenders

• • Pre-made Caesar Salad Kit

• • Whole Wheat or Regular Tortillas

• • Parmesan Cheese

Instructions:

1. Cook Tyson chicken tenders in the air fryer at 400°F for 10-12 minutes, flipping halfway through.
3. Prepare the Caesar salad kit as per package instructions.
4. Slice the cooked chicken tenders.
5. Warm tortillas in a skillet for 30 seconds on each side.
6. Assemble wraps by layering Caesar salad, sliced chicken, and a sprinkle of Parmesan cheese.
7. Roll up the tortillas and serve.

2. Buffalo Chicken Wraps

Ingredients:

• Tyson Frozen Chicken Tenders
• Pre-made Salad Kit (e.g., Southwest)
• Whole Wheat or Regular Tortillas
• Buffalo Sauce

Instructions:

1. Cook Tyson chicken tenders in the air fryer at 400°F for 10-12 minutes, flipping halfway through. 
2. Toss the cooked chicken tenders in buffalo sauce. For a creamier wrap, mix buffalo sauce with a bit of cream cheese.
3. Prepare the salad kit as per package instructions.
4. Slice the buffalo chicken tenders.
5. Warm tortillas in a skillet for 30 seconds on each side.
6. Assemble wraps by layering the salad, sliced buffalo chicken, and any additional toppings.
7. Roll up the tortillas and serve.

3. Turkey Lasagna

Ingredients:

• Ground Turkey
• Ricotta Cheese
• Fresh Mozzarella Cheese
• Parmesan Cheese
• Lasagna Noodles
• Tomato Paste
• Crushed Tomatoes
• Yellow Onion
• Garlic
• Olive Oil
• Fresh Basil
• Egg
• Salt
• Black Pepper

Instructions:

1. Preheat oven to 400°F.
2. Cook lasagna noodles according to package instructions.
3. In a skillet, heat olive oil over medium heat. Add chopped onion and garlic, sautéing until translucent.
4. Add ground turkey to the skillet, cooking until browned.
5. Stir in tomato paste and crushed tomatoes. Season with salt and black pepper. Let simmer for 20 minutes.
6. In a bowl, mix ricotta cheese, egg, chopped fresh basil, and a pinch of salt.
7. In a baking dish, spread a layer of the tomato sauce mixture. Place a layer of lasagna noodles over the sauce.
8. Spread a layer of the ricotta mixture over the noodles. Sprinkle with shredded mozzarella and grated Parmesan.
9. Repeat layers, ending with a layer of sauce and cheeses on top.
10. Cover with foil and bake for 25 minutes. Remove foil and bake for an additional 25 minutes until bubbly and golden. Let stand for 10 minutes before serving.

4. 🍛 Matar Paneer Recipe (doubled)

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 8

• Paneer – 4 cups, cubed 
• Frozen Green Peas – 3 cups
• Yellow Onion – 2 medium, finely chopped
• Garlic – 6 cloves, minced
• Fresh Ginger – 2-inch piece, grated
• Olive Oil – 4 tablespoons
• Cumin Seeds – 2 teaspoons
• Ground Coriander – 2 teaspoons
• Ground Turmeric – 1 teaspoon
• Ground Cinnamon – ½ teaspoon
• Ground Cardamom – ½ teaspoon
• Ground Cloves – ½ teaspoon
• Ground Nutmeg – ½ teaspoon
• Garam Masala – 2 teaspoons
• Salt – to taste
• Water – 1 cup
• Heavy Cream – ½ cup (optional, for richness)
• Fresh Cilantro – for garnish

Instructions:

Sauté: Set your Instant Pot to sauté mode.

1. Add 4 tablespoons of olive oil.
2. Once the oil is hot, add 2 teaspoons of ground cumin.
3. When the cumin starts to splutter, add 2 finely chopped green chilies (optional), 2 medium diced onions, 2-inch grated fresh ginger, and 6 minced garlic cloves.
4. Sauté for about 4 minutes until the onions turn light brown.

Prepare Tomato-Cashew Paste: While the onions are sautéing, blend 4 medium tomatoes and ½ cup of cashews (if using) into a smooth paste.