Real food, minimal dishes, mom-life approved.
These are the five dinners I reach for when everyone’s hungry and I need something fast, filling, and actually good.
1) Caesar Brussels with Grilled Chicken, Steak, or Shrimp
Serves 3–4
Ingredients
- 10 oz bag shaved Brussels sprouts
- 1 can (15 oz) chickpeas, drained
- 2–3 Tbsp parmesan (shaved +/or shredded)
- 2 Tbsp Primal Kitchen Caesar Dressing
- Juice of ½ lemon
- Drizzle of avocado or olive oil
- 1 tsp garlic powder
- 1 tsp Redmond’s mineral salt
- Fresh cracked black pepper
- Protein (choose one): grilled chicken, steak, or shrimp
Directions
- Heat oven to 400°F. Line a sheet pan.
- Add Brussels on one side, chickpeas on the other. Drizzle oil, then season with salt, pepper, garlic powder.
- Roast 20 minutes, stir/flip halfway.
- In a small bowl, whisk Primal Kitchen Caesar + lemon juice.
- Toss roasted Brussels + chickpeas with parmesan and the Caesar-lemon mix.
- Top with grilled chicken/steak/shrimp and serve.
Macros (per serving, salad base only): ~210 cal | 9 g P | 23 g C | 10 g F | 7 g fiber
Add your protein (per 4 oz):
- Grilled chicken: +187 cal | +35 g P | 0 C | +4 g F
- Steak (sirloin): +230 cal | +26 g P | 0 C | +15 g F
- Shrimp: +120 cal | +23 g P | 0 C | +2 g F
(Numbers vary by brand/cut.)
2) Baked Feta Greek Bowls (High-Protein, Easy)
Serves 3–4
Ingredients
- 2 cups cherry tomatoes
- 1 block (8 oz total) sheep’s milk feta (two 4-oz blocks or one large)
- 2 tsp olive oil
- ½ tsp garlic powder
- ½ tsp oregano
- 2 cups cooked organic basmati rice (microwave or stovetop; cook in bone broth for extra flavor)
- 16–20 meatballs (frozen/pre-cooked or homemade)
- 4 cups arugula or chopped romaine
- 1 cup sliced cucumbers, marinated in 2 Tbsp red wine vinegar + 1 Tbsp olive oil
- Optional: lemon juice or tahini drizzle
Homemade meatballs (optional, makes ~20):
- 1 lb ground beef or turkey, 1 egg, 1–2 Tbsp flax meal, ½ tsp each salt, pepper, garlic powder, onion powder
Directions
- Heat oven to 425°F.
- Meatballs: roll into 1-inch balls; bake 15–18 min.
- Feta bake: in a small dish add tomatoes, feta, olive oil, garlic, oregano; bake 15–18 min until tomatoes burst.
- Warm rice; toss greens + cucumbers with their marinade.
- Smash feta + tomatoes into a creamy sauce.
- Build bowls: rice, meatballs, sauce, greens, cucumbers, finish with lemon or tahini.
Macros (per serving, using lean turkey meatballs): ~456 cal | 36 g P | 28 g C | 22 g F | 1 g fiber
(If using beef meatballs, fat/cals will be higher.)
3) High-Protein Smashed Potato Pizza Bites with Hot Honey
Makes ~20 bites | Serves 3–4
Ingredients
- 1 lb baby potatoes (gold or red)
- 2 Tbsp olive oil, ½ tsp salt, ¼ tsp pepper
- ½ cup marinara
- ½ cup cottage cheese (protein boost)
- 1 cup shredded mozzarella
- ½ cup turkey pepperoni, quartered
- 2 Tbsp parmesan, fresh basil
- Hot honey (optional)
Directions
- Microwave potatoes ~4 min (fork-tender).
- On a lined sheet pan, smash each into discs. Drizzle oil, season; flip to coat.
- Broil 4 min, flip.
- Top each with marinara, a dollop of cottage cheese, mozzarella, and pepperoni.
- Broil 3–4 min until melty/crispy.
- Finish with parmesan, basil, and hot honey (optional).
Macros (per serving = ~5 bites): ~310 cal | 26 g P | 25 g C | 12 g F | 3 g fiber
4) Chicken Pot Pie Skillet (with 3-Ingredient High-Protein Biscuits)
Serves 4
Filling
- 3 cups cooked shredded chicken
- 1½ cups frozen peas & carrots
- ¾ cup chicken bone broth
- ¾ cup non-fat Greek yogurt
- ½ cup almond milk
- 2 Tbsp shredded cheddar
- 1 Tbsp almond flour
- 1 tsp garlic powder, ½ tsp onion powder, ½ tsp dried thyme
- Salt & pepper to taste
Biscuits
- ¾ cup almond flour
- ½ cup non-fat Greek yogurt
- 1 egg
- ½ tsp baking powder, ¼ tsp salt
Directions
- Heat oven to 375°F.
- In an oven-safe skillet, sauté veggies in a little oil until softened.
- Add chicken, broth, almond flour, seasonings; simmer 5 min.
- Off heat, stir in Greek yogurt, cheddar, almond milk.
- Mix biscuit dough; dollop over filling.
- Bake 15 min, then broil 2–3 min to lightly brown.
Macros (per serving): ~360 cal | 38 g P | 15 g C | 11 g F | 5 g fiber
5) Creamy Buffalo Chicken Sweet Potatoes
Serves 3
Ingredients
- 3 medium sweet potatoes
- 12 oz cooked shredded chicken
- ½ cup cottage cheese
- 6 Tbsp buffalo sauce
- 3 Tbsp Greek yogurt
- ¾ avocado, diced
- 1 Tbsp olive oil
- Salt, pepper, garlic powder, onion powder
Directions
- Bake sweet potatoes 400°F for 25–30 min (or microwave ~5 min) until tender.
- Blend cottage cheese + buffalo sauce until smooth.
- Mix half the sauce with the chicken.
- Split each potato, mash slightly, top with buffalo chicken, remaining sauce, Greek yogurt, avocado, and seasonings.
Macros (per serving): ~420 cal | 42 g P | 28 g C | 14 g F | 7 g fiber
Why these work
- Protein that actually fills you up
- Mom-fast methods (sheet pans, one skillet, microwaves welcomed)
- Kid-friendly and easy to tweak
Stay connected
If you make any, tag me on Instagram @kee_to_wellness—I love seeing your recreations!
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