7-Day High Protein Seafood Meal Plan for Busy Weeknights (Savvy Meal Plans #19)

Skip the tortilla, eggs are the new wrap! Quick, healthy, and seriously tasty 💪✨

⏱ Time: 7 mins

🍽 Serves: 1

🛒 Ingredients:

🥚 2 eggs

🌿 Spinach

🧀 Feta + cream cheese

🍅 Sun-dried tomatoes

🫒 Olive oil

👨‍🍳 Quick Steps:

🔥 Cook eggs into a thin wrap

🌿 Sauté spinach

🥣 Mix with cheese + tomatoes

🌯 Spread, roll, done!

💡 Tip: Best enjoyed fresh, but great for quick meal prep too 👍

Packed with 28g protein, this savory quiche is a game-changer. Simple ingredients, huge flavor, and super filling! 😋

⏰ TIME: 50 Mins | 🍽 SERVES: 3

 INGREDIENTS:

🥧 1 Pie Crust

🧅 1 Onion

🧄 2 Garlic Cloves

🌿 1oz Spinach

🥚 2 Eggs + 180g Egg Whites

🥛 180ml Milk

🥓 140g Bacon

🧀 85g Mozzarella

STEPS:

1️⃣ Bake crust at 375°F for 8 mins.

2️⃣ Sauté onion, garlic & spinach. Cool.

3️⃣ Whisk eggs, milk. Mix in veg, bacon & cheese.

4️⃣ Pour into crust. Bake 35-45 mins.

5️⃣ Rest 10 mins. Slice & enjoy!

5-min chopped salmon salad with honey mustard dressing! Quick, healthy & delicious. Perfect for lunch or picnics. 🐟🥗

⏰ TIME: 5 Mins | 🍽 SERVES: 2

INGREDIENTS:

🐟 5oz Smoked Salmon

🥒 ¼ English Cucumber

🥕 1 Carrot

🌿 3 tbsp Fresh Dill

🥬 7oz Lettuce

🍯 2 tbsp Honey

🧂 1 tsp Dijon Mustard

STEPS:

1️⃣ Dice salmon, cucumber & carrot.

2️⃣ Tear lettuce & chop dill.

3️⃣ Toss everything in a bowl.

4️⃣ Add honey, mustard, salt & pepper.

5️⃣ Mix well & enjoy!

20-min breakfast quesadilla with eggs, sausage & cheese! Crispy, protein-packed & easy. Perfect morning meal! 🧀🌯

⏰ 20 Mins | 🍽 Serves 1

INGREDIENTS:

🌯 1 Large Tortilla

🥚 1 Egg + 2 tbsp Egg Whites

🧀 1oz Cheddar Cheese

🍗 1.25oz Chicken Sausage

🧅 2 tbsp Green Onion

🥛 3 tbsp Cottage Cheese

STEPS:

1️⃣ Brown sausage in skillet. Set aside.

2️⃣ Whisk eggs, egg whites, cottage cheese & green onions.

3️⃣ Cook egg mixture 2-3 mins until fluffy.

4️⃣ Heat tortilla. Add half cheese, eggs, sausage, then rest cheese.

5️⃣ Fold, flip & cook until crispy!

6️⃣ Slice into thirds & enjoy with salsa! 😋

Perfect seared tuna with sesame crust & tangy slaw. Ready in 20 mins! Healthy, fast & impressive. 😋

⏰ 20 Mins | 🍽 Serves 2

INGREDIENTS:

🐟 2 Tuna Steaks

🌿 2 tbsp Sesame Oil

🍋 1 Lime

🥬 5oz Cabbage

🫑 4oz Red Bell Pepper

🌱 3.5oz Bean Sprouts

🥜 1oz Peanuts

✨ 1 tbsp Sesame Seeds

STEPS:

1️⃣ Whisk oil & lime juice. Toss with slaw veg & peanuts.

2️⃣ Season tuna, coat with sesame seeds.

3️⃣ Sear 3 mins each side in hot pan.

4️⃣ Rest 5 mins. Serve with slaw & lime wedges! 😋

Spicy Cajun shrimp ready in 15 mins! Juicy, flavorful & perfect for busy weeknights. So good! 😋

⏰ 15 Mins | 🍽 Serves 2

INGREDIENTS:

🍤 1lb Shrimp

🔥 2 tbsp Cajun Seasoning

🫒 1 tbsp Olive Oil

🍋 1 Lime

🌿 1 tbsp Fresh Parsley

STEPS:

1️⃣ Toss shrimp with Cajun seasoning, salt & pepper.

2️⃣ Heat oil in skillet over medium-high.

3️⃣ Cook shrimp 2-3 mins per side until pink & curled.

4️⃣ Garnish with parsley & lime wedges.

5️⃣ Serve with rice & peas! 😋

Cozy teriyaki meatball soup recipe! Loaded with tender meatballs, ramen noodles & savory broth. So good! 😋

⏰ 35 Mins | 🍽 Serves 3

INGREDIENTS:

🧅 1 tbsp Olive Oil

🧄 4 Garlic Cloves

🌿 0.2oz Ginger

🥣 28fl oz Vegetable Stock

🍯 2.7fl oz Teriyaki Sauce

🥩 10.5oz Ground Beef

🌱 2 Green Onions

🧂 2 tbsp Cornstarch

🍜 4.6oz Ramen Noodles

🌿 2.8oz Spinach

✨ 1 tsp Sesame Seeds

STEPS:

1️⃣ Sauté ginger & half garlic in oil for 1 min.

2️⃣ Add stock & teriyaki. Bring to boil, then simmer.

3️⃣ Mix beef, green onions, garlic & cornstarch. Roll into meatballs.

4️⃣ Drop meatballs in broth. Simmer 7 mins.

5️⃣ Add noodles & cook. Stir in spinach until wilted.

6️⃣ Serve with sesame seeds! 😋

Easy Greek chicken recipe in the slow cooker! Packed with flavor & protein. Perfect for busy weeknights!

⏰ 4 Hrs 5 Mins | 🍽 Serves 6

INGREDIENTS:

🍗 2lbs Chicken Breasts

🥣 8oz Greek Yogurt

🧄 4 Garlic Cloves

🍋 Zest + Juice of 1 Lemon

🧂 1½ tsp Salt

STEPS:

1️⃣ Whisk yogurt, garlic, lemon zest, juice & ¾ tsp salt.

2️⃣ Place chicken in slow cooker. Season with ¾ tsp salt. Add 6 tbsp sauce & toss.

3️⃣ Cook on high 2-4 hrs or low 4-6 hrs.

4️⃣ Shred chicken. Strain liquid & return 4 tbsp to pot.

5️⃣ Add 6 tbsp sauce to chicken. Warm 5 mins.

6️⃣ Serve with extra sauce on the side! 😋

Chicken pasta bake with leeks and peas! Creamy ricotta, Parmesan & tender chicken. So delicious! 😋

⏰ 1 Hour | 🍽 Serves 4

INGREDIENTS:

🍝 12oz Shell Pasta

🧈 1 tbsp Butter

🌿 10oz Leeks

🧄 2 Garlic Cloves

🥣 3.4fl oz Chicken Stock

🌱 5oz Frozen Peas

🍗 7oz Cooked Greek Chicken

🥛 7.6fl oz Milk

🧀 9oz Ricotta

🧀 2oz Parmesan

STEPS:

1️⃣ Preheat oven to 350°F. Grease baking dish.

2️⃣ Cook pasta al dente. Drain & rinse.

3️⃣ Sauté leeks 10 mins, add garlic 1 min.

4️⃣ Add stock, simmer 8-10 mins. Stir in peas 30 secs.

5️⃣ Mix pasta, leeks, chicken, milk & ⅔ ricotta. Season.

6️⃣ Transfer to dish. Top with remaining ricotta & Parmesan.

7️⃣ Bake 25 mins until golden. Rest & serve! 😋

Coconut broccoli with smoked salmon ready in 15 mins! Simple, delicious & one-pan meal. 😋

⏰ 15 Mins | 🍽 Serves 2

INGREDIENTS:

🥥 6.8fl oz Coconut Milk

🐟 8.8oz Hot-Smoked Salmon

🌿 0.35oz Fresh Ginger

🥦 1 Head Broccoli

🌱 1 tbsp Green Onions

STEPS:

1️⃣ Combine coconut milk, ginger & broccoli in a pan.

2️⃣ Season with salt & pepper.

3️⃣ Simmer gently 6 mins until broccoli is tender.

4️⃣ Divide between bowls.

5️⃣ Top with flaked salmon & green onions.

6️⃣ Serve & enjoy! 😋

Avocado dressing kale salad with pomegranate! Creamy, fresh & ready in 25 mins. Perfect side dish! 😋

⏰ 25 Mins | 🍽 Serves 4

INGREDIENTS:

Dressing:

🥑 1 Avocado

🥣 6 tbsp Greek Yogurt

🍋 1½ tbsp Lime Juice

🌿 2 tbsp Cilantro

Salad:

🥬 14oz Kale

🌱 6.3oz Pomegranate Seeds

🧄 1 Garlic Clove

🫒 1 tbsp Olive Oil

STEPS:

1️⃣ Blend all dressing ingredients until smooth.

2️⃣ Remove kale stems & tear into pieces.

3️⃣ Massage kale with oil, garlic & salt for 2-3 mins.

4️⃣ Add pomegranate seeds & dressing.

5️⃣ Toss & serve immediately! 😋

Foolproof halibut baked in parchment! Flaky, flavorful & ready in 35 mins. Restaurant-quality at home!

⏰ 35 Mins | 🍽 Serves 2

INGREDIENTS:

🐟 2 Halibut Fillets

🍊 1 Orange

🍋 Zest + Slices of 1 Lemon

🧅 1 Shallot

🧄 5 Garlic Cloves

🌿 Fresh Thyme

🥜 2 tbsp Pine Nuts

STEPS:

1️⃣ Preheat oven to 400°F.

2️⃣ Mix lemon zest, shallot, garlic & olive oil.

3️⃣ Layer citrus slices, fish, thyme, shallot mixture & pine nuts on parchment.

4️⃣ Drizzle with water. Fold & seal tightly.

5️⃣ Bake 10 mins per inch of thickness.

6️⃣ Rest 5 mins before opening. Serve with Kale Salad! 😋

Healthy sweet potato cookies! Gluten-free, vegan & naturally sweetened. Perfect guilt-free treat! 🍠

⏰ 30 Mins | 🍽 Makes 12 Cookies

INGREDIENTS:

🍠 4.6oz Mashed Sweet Potato

🥥 4.8oz Desiccated Coconut

🌱 1 tbsp Flaxseed + 3 tbsp Water

🍬 6 tbsp Coconut Sugar

🫒 4 tbsp Coconut Oil

🌿 1 tsp Cinnamon

🎃 4 tbsp Pumpkin Seeds

🌾 1 tbsp Chia Seeds

STEPS:

1️⃣ Make flax egg: mix flax + water, chill until gel.

2️⃣ Beat sweet potato + sugar. Add oil.

3️⃣ Mix in coconut, seeds, cinnamon, and flax egg.

4️⃣ Scoop 2 tbsp dough, roll into balls, flatten.

5️⃣ Bake 12-15 mins at 350°F until golden.

6️⃣ Cool 5 mins, then transfer to rack.

7️⃣ Enjoy guilt-free! 😋

Tropical power shake with 38g protein! Quick breakfast that tastes like a vacation. Healthy & yummy! 😋

⏰ 5 Mins | 🍽 Serves 1

INGREDIENTS:

🍌 ½ Banana

🍍 5.8oz Pineapple

🥬 1oz Spinach

💪 1oz Vanilla Protein Powder

🌾 1 tbsp Flaxseed

🥥 2 tbsp Coconut Flakes

🥣 4oz Greek Yogurt

💧 12fl oz Water

STEPS:

1️⃣ Add all ingredients to a blender.

2️⃣ Blend until smooth & creamy.

3️⃣ Pour into a glass.

4️⃣ Enjoy immediately! 😋

Blueberry protein donuts! Soft, fluffy & packed with 7g protein. Healthy baked donuts ready in 30 mins! 🫐

⏰ 30 Mins | 🍽 Makes 12 Donuts

INGREDIENTS:

Dry:

🌾 6.4oz All-Purpose Flour

💪 1.4oz Vanilla Protein Powder

🧂 1 tsp Baking Soda

🫐 2.6oz Fresh Blueberries

Wet:

🍬 3.5oz Coconut Sugar

🍁 4 tbsp Maple Syrup

🫐 5.3oz Mashed Blueberries

🥚 2 Eggs

🥛 4.2fl oz Almond Milk

🫒 2 tbsp Coconut Oil

STEPS:

1️⃣ Preheat to 350°F. Spray donut pan.

2️⃣ Whisk dry ingredients in a bowl.

3️⃣ Whisk wet ingredients in another bowl.

4️⃣ Fold dry into wet. Add oil.

5️⃣ Fold in fresh blueberries.

6️⃣ Fill molds generously. Bake 8-10 mins.

7️⃣ Cool 2-3 mins, transfer to rack.

8️⃣ Enjoy! 😋