Coach Luke · Free 5-day challenge
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
Your 5-day plan

A Week of 15-Minute Dinners

One short email a day, one step at a time.

  1. 1Cook Thai basil chicken15 min
  2. 2Air fry salmon and beans15 min
  3. 3Make shrimp tacos15 min
  4. 4Pan-sear lemon tilapia15 min
  5. 5Build your own quick list20 min

A little over an hour at the stove all week.

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.

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
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

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

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
Free 5-day challenge

Dinner in 15 minutes starts tonight

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general nutrition education, not medical advice. Calories and protein are estimates per serving and change with your brands and portions. Several dinners use fish, shellfish, soy, dairy or nuts, so check every label if you have a food allergy. Cook chicken to 165°F (74°C) and fish to 145°F (63°C), and talk to your doctor or a registered dietitian if you follow a medical diet.

© 2026 Coach Luke · coachluke.com · Privacy policy · Contact