Coach Luke
FREE CHALLENGE
Healthy, high-protein dinners in 15 minutes flat
A free 5-day email challenge: one quick, high-protein dinner from my kitchen each day, from Thai basil chicken to garlic shrimp stir-fry, then the tool that finds your next one. Each dinner takes about 15 minutes, so the whole week adds up to a little over an hour at the stove.
  • 5 days
  • 5 dinners
  • Free, unsubscribe anytime
THE 5 DINNERS
5 dinners, one easier weeknight routine
These are the quick dinners I hand clients who get home tired and hungry and still want 30-plus grams of protein on the plate.
By Friday you have
  • A 15-minute chicken dinner
  • A no-mess air fryer salmon
  • A fast shrimp taco night
  • A 254-calorie fish dinner

01

Cook Thai basil chicken
Ground chicken, garlic and a big handful of basil in one pan gives you 36 g of protein in 15 minutes.
15 min

02

Air fry salmon and beans
Salmon and green beans cook together in the basket while you set the table, with 38 g of protein.
15 min

03

Make shrimp tacos
The spiced shrimp cooks in 5 minutes, and you decide how to build your slaw and tortillas.
15 min

04

Pan-sear lemon tilapia
Lemon butter tilapia works out at 254 calories and 35 g of protein, the lightest night of the week.
15 min

05

Build your own quick list
Cook the garlic shrimp stir-fry, then use my Recipe Finder to save the quick dinners you will repeat.
20 min
Is this week of dinners for you?
Made for busy women, tired parents and anyone who wants more protein at dinner without an hour-long recipe or a takeout habit.
RIGHT NOW
Dinner is a nightly scramble
  • Takeout three nights a week
  • Recipes that take an hour
  • Hungry again by 9 p.m.
  • No idea what to cook tonight
AFTER 5 DAYS
Dinner done in 15 minutes
  • Five fast dinners you have actually cooked
  • Each one ready in about 15 minutes
  • 30-plus grams of protein on every plate
  • A free tool that finds your next dinner
Coach Luke, NASM-certified personal trainer and NESTA nutrition coach
Coach Luke
Trainer and nutrition coach for women 25+
I am a NASM-certified trainer and NESTA nutrition coach with 20+ years in fitness, and every recipe in this challenge is one I published on coachluke.com with nutrition worked out per serving. Five quick dinners you have really cooked will do more for your week than a meal plan you never start.
  • A 7-day plan built for your numbers
  • Free calculators and quizzes
  • A recipe finder for tonight's dinner
Dinner in 15 minutes starts tonight
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