Quick & Easy

Meal Plan Express: 1 Week of Speedy Recipes That Take 30 Minutes or Less

This is your ultimate busy-week meal plan with 7 days of nutritious meals planned out for you (shopping list included) and every recipe ready in 30 minutes or less.

Lock Icon

Become a member to unlock this story and receive other great perks.

Already have an Outside Account? Sign in

Outside+ Logo

All Access
15% off New Year Sale
$7.02 / month*

  • A $500 value with everything in the Print + Digital Plan plus 25+ benefits including:
  • Member-only content on all 17 publications in the Outside network like Oxygen, Better Nutrition, Yoga Journal, Outside and more
  • More than 100 diet-specific meal plans
  • Today’s Plan training platform with customized training plans
  • Extended member-only yoga pose library with how-to instruction
  • Annual subscription to Outside magazine
Join Outside+
Clean Eating

Print + Digital
50% Off New Year Sale
$2.00 / month*

  • Annual subscription to Clean Eating magazine
  • Access to all member-exclusive content on CleanEatingMag.com
  • Ad-free access to CleanEatingMag.com
Join Clean Eating

*Outside memberships are billed annually. Print subscriptions available to U.S. residents only. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Recipes

Pesto egg breakfast sandwich
(Photo: Olimpia Davies)

Pesto Egg Breakfast Sandwich with Turkey Bacon & Aged Cheddar

Sunrise tacos with avocado
(Photo: Olimpia Davies)

Sunrise Tacos with Cumin Black Beans

Granola bars in a line
(Photo: Olimpia Davies)

Buttery Oat & Dried Fruit Granola Bars

White wine bowtie pasta
(Photo: Olimpia Davies)

One-Pot White Wine Pasta

Parmesan meatballs over vegetable ragu
(Photo: Olimpia Davies)

Parmesan Meatballs over Vegetable Ragu

Spicy salmon power bowls
(Photo: Olimpia Davies)

Spicy Salmon Power Bowl with Sriracha Mayo

Beet and chickpea salad
(Photo: Olimpia Davies)

Beet & Crispy Chickpea Salad

Shopping List

Meal Plan

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST Pesto Egg Breakfast Sandwich Buttery Oat & Dried Fruit Granola Bars (save leftovers) Pesto Egg Breakfast Sandwich Buttery Oat & Dried Fruit Granola Bars (leftovers) Sunrise Tacos (save leftovers) Buttery Oat & Dried Fruit Granola Bars (leftovers) Sunrise Tacos (leftovers)
LUNCH Beet & Crispy Chickpea Salad (save leftovers) Spicy Salmon Power Bowl (leftovers) Beet & Crispy Chickpea Salad (leftovers) One-Pot White Wine Pasta (leftovers) Parmesan Meatballs over Vegetable Ragu (leftovers) One-Pot White Wine Pasta (leftovers) Parmesan Meatballs over Vegetable Ragu (leftovers)
DINNER Spicy Salmon Power Bowl (save leftovers) Beet & Crispy Chickpea Salad (leftovers) One-Pot White Wine Pasta (save leftovers) Parmesan Meatballs over Vegetable Ragu (save leftovers) Beet & Crispy Chickpea Salad (leftovers) Parmesan Meatballs over Vegetable Ragu (leftovers) One-Pot White Wine Pasta (leftovers)
Nutrients Calories: 1,616, Fat: 105g, Sat. Fat: 24.5g, Carbs: 95g, Fiber: 20g, Sugars: 29g, Protein: 74g, Sodium: 2,545mg, Cholesterol: 365mg Calories: 1,645, Fat: 102g, Sat. Fat: 24g, Carbs: 131g, Fiber: 21g, Sugars: 62g, Protein: 57g, Sodium: 1,589mg, Cholesterol: 151mg Calories: 1,363, Fat: 74g, Sat. Fat: 24g, Carbs: 121g, Fiber: 23g, Sugars: 30g, Protein: 56g, Sodium: 2,483mg, Cholesterol: 291mg Calories: 1,299, Fat: 63g, Sat. Fat: 25g, Carbs: 135g, Fiber: 17g, Sugars: 54g, Protein: 54g, Sodium: 1,618mg, Cholesterol: 193mg Calories: 1,614, Fat: 79g, Sat. Fat: 20g, Carbs: 154g, Fiber: 37g, Sugars: 37g, Protein: 76g, Sodium: 2,427mg, Cholesterol: 502mg Calories: 1,299, Fat: 63g, Sat. Fat: 24.5g, Carbs: 135g, Fiber: 17g, Sugars: 54g, Protein: 54g, Sodium: 1,618mg, Cholesterol: 193mg Calories: 1,480, Fat: 60g, Sat. Fat: 19.5g, Carbs: 158g, Fiber: 33g, Sugars: 25g, Protein: 80g, Sodium: 2,493mg, Cholesterol: 532mg