High-Protein 400 Calorie Fall Dinners: Weekly Plan & Easy Shopping List!

High-Protein 400 Calorie Fall Dinners: This week is all about fall squash, fall Brussels sprouts, and falling cranberries. This time of year I can’t wait to cook. These meals are all high in protein and not only do these meals all have quintessential flavors for fall, but they are also easy to make. 

A protein is an important macronutrient for keeping our hair and nails healthy, our bones and muscles strong and our brain and heart ticking over. It also helps support our immune systems and makes us feel more satisfied after meals. Now you have a means to ensure you’ll be getting enough of this nutrient powerhouse with at least 15 grams of protein per serving. 

All of these recipes are both under 400 calories per serving and are absolutely sure to keep you feeling your best. That number is merely a guide and it’s okay to listen to your hunger and fullness cues.

Your Weekly Plan

• Sunday: Parmesan Chicken & Brussels Sprouts
• Monday: Chickpea Pasta with Mushrooms & Kale
• Tuesday: Sheet-Pan Maple-Mustard Pork Chops & Carrots
• Wednesday: Roasted Chicken & Winter Squash over Mixed Greens
• Thursday: Vegetarian Spaghetti Squash Lasagna
• Friday: Cranberry-Balsamic Chicken Thighs

01. Sunday: Parmesan Chicken & Brussels Sprouts

Chicken thighs often don’t get the same perks as chicken breasts, but here a quick topping of Parmesan cheese, panko breadcrumbs, lemon zest and dried thyme lifts the boneless thighs and adds a little crunch. What’s not to love? Chicken and halved Brussels sprouts roast together on that pan (with the sprouts tasting tender and the chicken nicely browned).

• Total Calories: 365

02. Monday: Chickpea Pasta with Mushrooms & Kale

It seems like it would be hard to get a lot of protein into a vegetarian pasta dish, but here’s the secret: start with chickpea pasta. But because the pasta is made from chickpea flour, it’s a powerhouse of protein, fiber and other nutrients. Sauté some kale and mushrooms in olive oil with crushed red pepper and garlic and stir in the cooked pasta and this is your easy dinner. And serve it on whole-grain bread.

• Total Calories: 415 (including 1 ounce whole-grain bread)

03. Tuesday: Sheet-Pan Maple-Mustard Pork Chops & Carrots

Somehow, everyday pork chops dressed up in some simple but flavorful glaze of olive oil, Dijon mustard and maple syrup are good substitutions for a box of noodles, an even better source of protein and B vitamins. Around the roast with the pork, carrots roast too—and a little of the glaze gets on them, along with chopped garlic, chopped ginger and ground turmeric, a trio of anti-inflammatory flavor boosters.

• Total Calories: 376

04. Wednesday: Roasted Chicken & Winter Squash over Mixed Greens

I could eat this salad until it is out of season. Ferried over mixed greens, roasted, and served with a mustardy-lemon sauce, it’s fall in a bowl: chicken and delicata squash. It’s a little sweeter with the dressing having a little more mustard and a touch of maple syrup. It’s topped off with a little crunchy roasted pumpkin seeds and some grated Parmesan cheese.

• Total Calories: 415

05. Thursday: Spaghetti Squash Lasagna

Made in spaghetti squash halves, this no-noodle take on lasagna is delicious. It’s low carb, very gluten-free, and cozy and comforting. Sliced mushrooms will fill the squash and add extra nutrients like B vitamins and potassium, and ricotta and mozzarella cheese give it lots of satisfying protein. Finally, I’ll finish the meal with our broccoli and cauliflower sauté.

• Total Calories: 397 (including 1 serving Broccoli and Cauliflower Sauté)

06. Friday: Cranberry-Balsamic Chicken Thighs

Cranberries don’t have to be just for the holidays. Anytime they can be turned into a bright sauce, like this one for a simple weeknight dinner. Simple, just cook the chicken in a skillet till the skin’s nice and crispy, remove the chicken from the skillet, throw cranberries, balsamic vinegar, honey and thyme in the skillet and cook until cranberries are cooked down and are the consistency of a saucy. I’ll finish this dish with roasted butternut squash so it stays seasonal.

• Total Calories: 393 (including 1 serving Roasted Butternut Squash)

Conclusion

These 400-calorie dinners with high protein are great meals to include in your fall meal plan. Use our weekly plan with our convenient shopping list and you can keep your nutritional goals in check without even missing a beat with seasonal flavors.

Either you’re meal prepping for the week or simply trying to find healthy dinner options, these recipes are formulated to keep you fueled, energized and your best self all spring long. Enjoy the flavors of fall with happy cooking.