Weekly Meal Plan & Shopping List for Casserole Recipes to Please Everyone in Your Family

Finding wholesome meals that cater to every member of your family has become altogether difficult in this day and age of hurry. Enter high-protein casseroles: hearty casseroles, these high-protein filled meals deliver maximum nutrients while also offering up comfort and flavor at the dinner table. With this article, transform your week into high-protein casseroles using this meal plan and a shopping list to ease your grocery trip.

High-Protein Casseroles-a Requirement?

High-protein foods are necessary for many reasons:

Muscle Repair and Building: Protein is the basic building block of body tissues, including muscle, and is therefore very important for growing kids and physically active adults.

Satiation: High-protein meals keep everyone full longer, reducing the chances of sporadic munching or eating poorly later in the day.

Versatility: Casseroles can comprise almost any kind of protein or mix and match vegetables, accommodating different dietary preferences and seasonal availability.

Weekly Meal Plan

Day 1: Chicken and Quinoa Casserole

Ingredients:

2 cups cooked quinoa

2 cups shredded cooked chicken

1 cup broccoli florets

1 cup shredded cheddar cheese

1 cup low-sodium chicken broth

1 tsp garlic powder

Salt and pepper to taste

Instructions:

Preheat the oven to 350ºF (175ºC).

In one large bowl, combine quinoa, chicken, broccoli, half the cheese, broth, garlic powder, salt, and pepper.

Pour mixture into a greased baking dish, top with remaining cheese, and bake for 25-30 minutes.

Day 2: Turkey and Spinach Pasta Casserole

Ingredients:

12 oz whole-wheat pasta

1 lb ground turkey

2 cups fresh spinach

2 cups marinara sauce

1 cup ricotta cheese

1 cup shredded mozzarella cheese

Instructions:

Boil the pasta according to the instructions of the package. Drain and set aside.

In a skillet, cook turkey until browned; add spinach and sauté until wilted.

Fold together the pasta, turkey mixture, marinara sauce, and ricotta in a large bowl. Pour into a baking dish and top with mozzarella. Bake for 20-25 minutes.

Day 3: Beef and Sweet Potato Casserole

Ingredients:

1 lb ground beef (or turkey)

2 large sweet potatoes, peeled and diced

1 can black beans, rinsed and drained

1 cup corn (frozen or canned)

1 cup salsa

1 tsp cumin

1 cup shredded cheese (optional)

Instructions:

Preheat oven to 375°F (190°C)

In a skillet, brown the beef. Add the sweet potatoes, black beans, corn, salsa, and cumin; mix well.

Pour into a greased baking dish, top with cheese, and bake for 30-35 minutes, until sweet potatoes are tender.

Day 4: Lentil and Vegetable Casserole

Ingredients:

1 cup dry lentils, rinsed

1 onion, diced

2 carrots, diced

2 cups diced tomatoes

2 cups vegetable broth

1 tsp thyme

1 cup breadcrumbs (optional)

Instructions:

Preheat oven to 350°F (175°C).

Put the lentils, onion, carrots, tomatoes, broth, and thyme together in a large pot. Bring to boil, then simmer until lentils are tender (about 30 minutes).

Transfer to a baking dish, top with breadcrumbs if desired, and bake for 15-20 minutes.

Day 5: Tuna Noodle Casserole

Ingredients:

12 oz whole grain egg noodles

2 cans tuna in water, drained

1 cup frozen peas

1 can cream of mushroom soup (low-fat)

1 cup milk

1 cup shredded cheese

Instructions:

Preheat oven to 350°F (175°C).

Cook noodles as directed on package. Drain and mix with tuna, peas, soup, and milk.

Transfer to a baking dish, top with cheeses and bake for 20 minutes.

Day 6: Mexican Chicken and Rice Casserole

Ingredients:

2 cups cooked brown rice

2 cups shredded chicken

1 can black beans, rinsed and drained

1 cup corn

1 cup salsa

1 tsp chili powder

1 cup shredded cheese

Instructions:

Preheat oven to 375°F (190°C).

In a large bowl, take together rice, chicken, beans, corn, salsa, and chili powder.

Put the mixture in a greased dish, add cheese, and bake in the oven for about 25-30 minutes.

Day 7: Veggie-injected Egg Casserole

Ingredients:

8 large eggs

1 cup milk

2 cups mixed vegetables (bell peppers, spinach)

1 cup cheese (you choose)

Salt and pepper to taste

Instructions:

Preheat the oven to 350°F (175°C).

Beat together the eggs, milk, salt, and pepper. Stir in the vegetables and cheese.

Pour the mixture into a greased baking dish and bake for 30-35 minutes, until set.

Shopping List

Proteins

Chicken-cooked and shredded

Ground turkey

Ground beef (or turkey)

Canned tuna

Eggs

Dried lentils

Black beans (canned)

Grains

Quinoa

Whole wheat pasta

Whole grain egg noodles

Brown rice

Breadcrumbs (optional)

Vegetables

Broccoli

Fresh spinach

Sweet potatoes

Onion

Carrots

Mixed vegetables (bell peppers, etc.)

Corn (frozen or canned)

Salsa

Canned diced tomatoes

Dairy

Cheddar cheese

Mozzarella cheese

Ricotta cheese

Cream of mushroom soup (low-fat)

Milk

Spices & Miscellaneous

Garlic powder

Cumin

Thyme

Chili powder

Salt and pepper

Conclusion

High-protein casseroles are an excellent way to make sure your family gets the nutrients they need without sacrificing flavor or convenience. This weekly meal plan will provide plenty of options to keep things fresh at dinnertime while keeping everyone satisfied. Happy cooking!