1. One-Pan Baked Salmon with Asparagus and Quinoa

Ingredients:

2 salmon fillets (about 6 oz each)
1 lemon, juiced
2 tablespoons olive oil, divided
Salt and pepper to taste
1 cup quinoa, rinsed
2 cups chicken or vegetable broth
1 bunch asparagus, trimmed
1 teaspoon garlic powder
Fresh dill for garnish

Instructions:

Preheat oven to 400°F (200°C).
Place salmon fillets on one side of a baking dish. Drizzle with lemon juice and 1 tablespoon of olive oil. Season with salt and pepper.
On the other side of the baking dish, spread out the quinoa. Pour broth over the quinoa.
Arrange asparagus around the salmon and quinoa. Drizzle with remaining olive oil and sprinkle with garlic powder, salt, and pepper.
Cover the baking dish with foil and bake for 25-30 minutes or until salmon is cooked and quinoa is tender.
Garnish with fresh dill before serving.
Nutritional Information (per serving):

Calories: 500 kcal
Protein: 35 grams
Carbohydrates: 35 grams
Fat: 22 grams
Fiber: 7 grams

2. One-Pan Turkey and Vegetable Stir-Fry

Ingredients:

1 lb ground turkey
1 tablespoon sesame oil
2 cloves garlic, minced
1 tablespoon ginger, minced
2 cups mixed vegetables (such as bell peppers, broccoli, carrots)
1/4 cup low-sodium soy sauce
1 tablespoon honey or maple syrup
1 teaspoon cornstarch mixed with 2 teaspoons water
Cooked brown rice or quinoa for serving

Instructions:

In a large skillet or wok, heat sesame oil over medium heat. Add minced garlic and ginger, sauté until fragrant.
Add ground turkey to the skillet, breaking it up with a spoon. Cook until browned.
Add mixed vegetables to the skillet and stir-fry for a few minutes until slightly tender.
In a small bowl, mix soy sauce, honey (or maple syrup), and cornstarch slurry. Pour over the turkey and vegetables in the skillet.
Cook for another 2-3 minutes until the sauce thickens and coats the ingredients.
Serve the stir-fry over cooked brown rice or quinoa.
Nutritional Information (per serving, excluding rice/quinoa):

Calories: 400 kcal
Protein: 35 grams
Carbohydrates: 20 grams
Fat: 18 grams
Fiber: 5 grams

3. One-Pan Shrimp and Veggie Bake

Ingredients:

1 lb large shrimp, peeled and deveined
1 tablespoon olive oil
2 cloves garlic, minced
1 teaspoon smoked paprika
Salt and pepper to taste
1 zucchini, sliced
1 yellow squash, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1/2 red onion, sliced
1 tablespoon chopped fresh parsley

Instructions:

Preheat oven to 400°F (200°C).
In a bowl, toss shrimp with olive oil, minced garlic, smoked paprika, salt, and pepper.
Spread the sliced zucchini, yellow squash, bell peppers, and red onion on a baking sheet.
Place seasoned shrimp on top of the vegetables.
Bake for 12-15 minutes or until shrimp are pink and cooked through.
Sprinkle with chopped parsley before serving.
Nutritional Information (per serving):

Calories: 350 kcal
Protein: 35 grams
Carbohydrates: 15 grams
Fat: 16 grams
Fiber: 5 grams

4. One-Pan Lemon Garlic Chicken with Roasted Vegetables

Ingredients:

2 boneless, skinless chicken breasts (about 8 oz each)
1 lemon, sliced
2 cloves garlic, minced
1 tablespoon olive oil
Salt and pepper to taste
1 medium sweet potato, diced
1 cup broccoli florets
1 cup cherry tomatoes
1/2 red bell pepper, sliced
1/2 yellow bell pepper, sliced
1/2 red onion, sliced
1 teaspoon dried thyme
1 teaspoon paprika
Fresh parsley for garnish

Instructions:

Preheat your oven to 400°F (200°C).
In a small bowl, mix together minced garlic, olive oil, salt, and pepper.
Place the chicken breasts in the center of a baking dish or sheet pan. Rub the garlic and olive oil mixture over the chicken.
Arrange lemon slices on top of the chicken breasts.
In a separate bowl, toss the diced sweet potato, broccoli florets, cherry tomatoes, bell peppers, red onion, dried thyme, and paprika with a little olive oil, salt, and pepper.
Spread the vegetable mixture around the chicken on the baking dish.
Bake in the preheated oven for about 25-30 minutes or until the chicken is cooked through (internal temperature of 165°F/75°C) and the vegetables are tender.
Remove from the oven and garnish with fresh parsley before serving.
Nutritional Information (per serving):

Calories: 450 kcal
Protein: 40 grams
Carbohydrates: 30 grams
Fat: 18 grams
Fiber: 7 grams
This one-pan meal is easy to prepare, high in protein, and packed with nutritious vegetables, making it a great option for busy weeknights. Adjust the seasonings and vegetables according to your preferences and dietary needs.