Sunday is the day I cook for the week ahead. I train hard Monday through Saturday, so Sunday dinner is where I load up on protein and make enough for two days of leftovers. Fall food this time of year is mostly slow-cooked and roasted.
Braised, simmered or slow cooked
Classic Pot Roast
This is the one I start before my morning session and forget about until dinner. A chuck roast goes low and slow until it shreds with a fork, and the beef alone carries a lot of protein per plate. The vegetables cook down in the same pot, so there is little cleanup.
Beef Bourguignon
The name sounds fancy, but the method is simple. Beef is braised in red wine until it falls apart. I serve it over mashed potatoes and it costs a fraction of a restaurant plate. Make a double batch, because it tastes better the next day.
Braised Short Ribs
I make short ribs when I want dinner to feel like an occasion. They braise for a few hours until the meat is falling apart, with little hands-on work. Serve them over mashed potatoes with the sauce.
Turkey Meatballs in Marinara
Lean ground turkey makes a lighter meatball. I simmer them in marinara with mushrooms until they soak up all the flavor, and the protein count stays high. Pile them over pasta or eat them straight from the pan. I make them in a big batch that lasts.
Crock Pot Pork Roast
Start it in the morning and it is ready by dinner. The pork roast goes into the slow cooker and turns fall-apart tender while you are out training or running errands. Shredded, it adds protein to rice, tacos, or a bun, and it needs no attention while it cooks.
Spaghetti Bolognese
A real Bolognese is worth letting simmer all afternoon. The meat sauce cooks down slow and thick. I finish it with parmesan and a little basil. Make extra sauce, because it tastes better the next day.
Braised Beef over Mashed Potatoes
Braised beef is what I make when I want a rich dinner. It cooks down until the meat pulls apart on its own, loading the plate with protein and rich sauce. Spoon it over mashed potatoes. It takes hours but little hands-on work.
Braised Chicken Thighs
Thighs are the most forgiving protein in the kitchen. Braised until they are tender and soaking up the sauce, they stay juicy no matter how long they sit. I serve them over brown rice with broccoli for a complete plate. They are cheap and hard to mess up.
Pulled Pork over Rice
Slow-cooked pork shoulder makes a lot of leftovers. It pulls apart into tender, protein-rich shreds that go on everything from rice to tacos. I make a big batch on Sunday and eat off it for half the week.
Roasted or smoked
Herb-Roasted Whole Chicken
One chicken in one pan gives you protein for several days. I rub it with herbs, roast it hot, and pull the leftovers into 3 to 4 days of lunches. Roast some vegetables in the drippings so the whole dinner is in one pan. I make this on Sundays more than anything else.
Prime Rib
For a special Sunday, I make prime rib. It roasts to medium-rare and slices into thick, protein-heavy portions that feed a crowd. I keep the seasoning light. Save the ends for steak and eggs later in the week.
Slow-Roasted Roast Beef
Roast beef is a Sunday classic that lasts for days. It roasts low until it is tender and pink in the middle, and a few thin slices add up to a lot of protein. I like it with charred broccoli and a cold beer while it rests. Leftovers make good sandwiches.
Herb-Crusted Pork Tenderloin
Pork tenderloin is the lean cut people forget about. A quick herb crust and a hot oven get it on the table in under 30 minutes, sliced into protein-rich medallions. It stays juicy if you pull it early and let it rest.
Roasted Pork Loin
A whole pork loin is a good value cut and feeds a table. Roasted until just cooked through, it slices into lean, protein-packed rounds for the whole table. I roast broccoli and cauliflower alongside so dinner is one pan. The leftovers make meal-prep lunches.
Smoked Brisket
Brisket takes many hours. Smoked low until the bark sets and the inside turns tender, it slices into thick, protein-heavy portions. I make a big one so there is plenty for sandwiches and eggs over the next 3 to 4 days.
Roasted Chicken Legs
Chicken legs are cheap and forgiving. Roasted until the skin crisps up, they provide a good amount of protein for a few dollars a plate. I pile them over greens and call it dinner. This works on a tight grocery budget.
Ham with Mac and Green Beans
This plate is a holiday-style dinner. Sliced ham brings the protein, mac and cheese adds a rich side, and green beans add a vegetable. I glaze the ham so the edges go sticky and sweet.
Roasted Turkey Dinner
You do not need a holiday to roast a turkey. A whole bird gives you lean protein for days. I carve it straight onto a platter and let everyone build their plate. There are plenty of leftovers.
A frozen turkey needs at least 24 hours of refrigerator thawing for every 5 pounds, according to FSIS.
Baked Salmon with Roasted Vegetables
I make salmon after a heavy meat week. Baked until it just flakes, a fillet provides a lot of protein plus healthy fats. I roast cauliflower and broccoli on the same sheet so it is one pan. It is fast enough for a weeknight.
Baked in a dish
Classic Meatloaf
Meatloaf made with lean beef is juicy and high in protein. I serve mine with mushroom gravy and a pile of greens to balance it out. Cold meatloaf on toast the next morning makes a protein breakfast.
Shepherd’s Pie
This layered dish is one I make on cold nights. Seasoned ground meat sits under a layer of mashed potatoes. I bake it until the top goes golden and the edges bubble. One dish feeds the table and reheats well.
Baked Ziti
I make this when I’m feeding a crowd. Ziti baked with meat sauce and cheese has both carbs and a good amount of protein. I brown extra beef into the sauce to push the grams higher. Make two pans and freeze one for the night you do not want to cook.
Chicken Pot Pie
This pot pie has more protein than most. I load the filling with shredded chicken, then top it with a flaky crust. Bake it in one dish and serve it from there.
Stuffed Peppers
Stuffed peppers are dinner and the serving dish all in one. I pack them with seasoned meat and a little rice so each one has a good amount of protein. Bake until the peppers soften and the tops brown. They reheat well, which makes them one of my meal-prep favorites.
Enchilada Casserole
When I want a spicier Sunday dinner, I make this. Layered like a lasagna but built on enchilada flavors, it is loaded with meat and cheese for protein. I bake it until the edges crisp and the center goes bubbly. It is made in one pan and leaves leftovers.
Seared on the stovetop
Glazed Bone-In Pork Chops
I use thick bone-in chops when I want dinner done fast. A quick glaze caramelizes on the outside while the inside stays juicy and full of protein. I sear them then finish in the oven so they do not dry out. Serve with something green and you have a complete plate.
Seared Chicken with Mashed Potatoes
I get a hard sear for color, then rest it so it stays juicy and full of lean protein. Mashed potatoes and asparagus round out the plate. It is simple and fast.
Gnocchi with Pancetta
Soft gnocchi with crispy pancetta is my treat on some Sundays. The pancetta and a little parmesan push more protein onto the plate than gnocchi usually gets. Toss in some asparagus for color and crunch. It comes together quickly.
