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If you’re stuck in the midweek “what’s for dinner?” rut, this is for you.
These are my current go-to one pan dinners — quick, easy, high-protein and all under 600 calories. Minimal prep, minimal washing up and meals you’ll actually want to eat again and again.
All five recipes are completely free on the Archer Kitchen website and include full nutritional macros, making them perfect for staying on track without overthinking it.
RECIPE 1:
One Pan Harissa Chicken & Chickpeas
If you’re craving something fragrant, spicy, and deeply satisfying — without a mountain of washing-up — this One Pan Harissa Chicken & Chickpeas recipe has you covered. Inspired by Moroccan flavours, it’s the perfect mix of crispy-skinned chicken, smoky spices, and saucy chickpeas — all cooked together in one pan for a healthy, high-protein dinner that feels like a treat.
Packed with 45g of protein per serving and ready in under 40 minutes, this dish is your new go-to for busy weeknights.
RECIPE 2:
One Pan Peri Peri Chicken & Rice
Get some spice in your life with my One Pan Peri Peri Chicken & Rice
This is the ultimate midweek dinner bold, smoky, slightly spicy and ready in under 30 minutes. Everything cooks together in one pan, meaning minimal washing up and maximum flavour.
It’s colourful, satisfying, protein-forward and exactly the kind of easy, flavour-packed dinner that works perfectly on a busy Wednesday night.
RECIPE 3:
One Pan Chicken & Broccoli Pesto Pasta Bake
Got leftover shredded chicken from your Sunday roast? This Creamy Chicken & Broccoli Pesto Pasta Bake is the perfect way to use it up. Creamy, cheesy, comforting and packed with protein, it’s a quick and easy midweek dinner the whole family will love.
It’s rich without being over-the-top, loaded with flavour from pesto and herbs, and baked until golden and bubbling.
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RECIPE 4:
One Pan Cheesy Harissa Chicken and Rice
If there’s one midweek dinner you need in your rotation, it’s this — my One Pan Cheesy Harissa Chicken & Rice.
It’s cheesy, spicy, high-protein, and made in just one pan — no faff, no washing up, just pure comfort. Packed with lean chicken breast, smoky spices, and melty reduced-fat cheddar, it’s everything you want from a hearty weeknight meal that still fits your goals.
RECIPE 5:
One Pan Creamy Lemon & Prawn Pea Pasta
Nothing says summer comfort quite like a bowl of creamy, lemony prawn pasta.
This dish is bright, fresh, high in protein and comes together in under 20 minutes — perfect for date night, cosy evenings, or a quick midweek dinner.
With juicy jumbo prawns, frozen peas, crème fraîche and parmesan, it’s creamy without being heavy… and that squeeze of lemon brings everything to life.
Why I love all these recipes
- HIGH PROTEIN RECIPES
- EASY TO COOK IN ONE PAN
- PERFECT COMFORT FOOD AFTER A LONG DAY
- ALL UNDER 600 CALS
What's will I find in these recipes?
Full macros included for every recipe. Stay on track with full nutritional macros like protein, fat, fibre, carbs and calories.
All of the recipes in this list include swaps and recipes to fit how you like to eat.
Frequently Asked Questions
Do these recipes include full macros?
All of my recipes are macro-counted so that you have 1 less thing to do when meal planning.
Are these meals high in protein?
Absolutely. Each recipe includes a good source of protein such as chicken or prawns, helping to keep you fuller for longer. Full macros are available on each recipe page.
Can I meal prep these recipes?
Many of these meals are perfect for meal prep and leftovers. Pasta and rice-based dishes especially store well in the fridge and can be reheated easily the next day.
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More Recipes at Archer Kitchen
Thanks for stopping by Archer Kitchen by Rebecca Archer. Whether you’re here for quick weekday fixes, indulgent weekend treats, or to explore new flavours, we’ve got your back. Hungry for more inspiration? Dive into my collection of recipes and check out my cookbooks for exclusive tips, tricks, and flavour-packed dishes that’ll take your cooking game to the next level. Bookmark us, come back often, and let’s keep cooking up a storm together!
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