If you’ve ever stared at your fridge at 6 pm wondering what to cook, you’re not alone! Planning meals ahead not only saves time and stress, but also helps you stay on track with healthy eating. Today, I’m sharing a simple 5-day meal plan with easy recipes that use wholesome ingredients and can be prepped in under 30 minutes.
🥗 Day 1: Lemon Garlic Salmon with Quinoa & Roasted Veggies
Why it works: A protein-packed dinner that feels light yet satisfying.
Quick tip: Roast a big tray of veggies (like broccoli, zucchini, and carrots) to use for multiple meals this week.
🌮 Day 2: Chicken Fajita Bowls
- Grilled chicken strips
- Sautéed bell peppers & onions
- Brown rice or cauliflower rice
- Topped with avocado & salsa
Meal prep hack: Cook double the chicken to use in tomorrow’s lunch wrap.
🍝 Day 3: Creamy Spinach & Mushroom Pasta
A vegetarian-friendly option that comes together in just 20 minutes.
Shortcut: Use whole wheat pasta for added fiber and swap cream with Greek yogurt for a lighter version.
🥙 Day 4: Mediterranean Chickpea Wraps
Packed with chickpeas, cucumber, tomatoes, olives, and a drizzle of tahini sauce.
Prep ahead: Mix the chickpea salad in the morning for a grab-and-go dinner.
🍲 Day 5: One-Pot Turkey & Veggie Chili
Perfect for cozy nights. This recipe freezes well, so make an extra batch to have a ready-to-go meal for next week.
✅ Grocery List at a Glance:
- Proteins: salmon, chicken breast, ground turkey, chickpeas
- Veggies: bell peppers, zucchini, broccoli, carrots, spinach, mushrooms, cucumber, tomatoes, onions
- Pantry staples: quinoa, brown rice, pasta, canned beans, spices
- Extras: avocado, salsa, tahini, Greek yogurt
💡 Pro tip: Batch cook grains (rice, quinoa, pasta) at the start of the week to save 15–20 minutes on each meal.