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.

Published Dec 11, 2021

Aja Gyimah MHS RD

Photo: Olimpia Davies

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Recipes

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

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