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.
Photo: Olimpia Davies
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Recipes
Pesto Egg Breakfast Sandwich with Turkey Bacon & Aged Cheddar
Sunrise Tacos with Cumin Black Beans
Buttery Oat & Dried Fruit Granola Bars
Parmesan Meatballs over Vegetable Ragu
Spicy Salmon Power Bowl with Sriracha Mayo
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 |