If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute Meal Plan. I ve pulled together and entire weeks worth of healthy and clean meals, which includes breakfast, lunch, snack and dinner. All the calories, fat, protein, etc are listed as well as a grocery list and cook book for preparation. Follow the 3 guidelines listed below in order to see the most success with this plan. 1. Choose a day of the week to start and follow through with the plan as listed. 2. Do your grocery shopping the day BEFORE you want to start the plan. 3. Use the Meal Prep Guide to prepare the meals that can be made ahead of time.
GROCERY LIST + NOTES, MEAL PREP GUIDE, AND EXERCISE PLAN NOTES GROCERY LIST This plan is a 30 Minute Meals Meal Plan, which means all the meals can be prepared in under 30 minutes. The plan is arranged for 1 single person, but all the recipes can easily be doubled, tripled or multiplied to whatever amount you need. If you follow the Meal Prep Guide below you ll notice I ve suggested making some of the meals or a part of the recipe ahead of time. Though it will take longer than 30 minutes at one given time it will save you time later during the week. However, all meals if made right before they re ready to be eaten are still under 30 minutes. I have also not included the ingredients salt and pepper in the grocery list so if you re missing these items from your pantry then add them along. MEAL PREP GUIDE SATURDAY MORNING: 15 minutes of food prep Grocery Shopping Banana Ice Cream Overnight Oats - Freeze bananas and set up oats in lidded jars. SUNDAY AFTERNOON/NIGHT: 1 hour 13 minutes food prep Heatlhy Egg Salad - prepare salad and store in air tight container in fridge. Cranberry Couscous Salad - make Antioxidant Topping and Balsamic Vinaigrette Whole Grain Energy Bites - make full batch. Creamy Polenta - prepare white bean and vegetable mixture for all dishes. MONDAY: 45 minutes food prep Mixed Berry Parfait - prepare all parfaits and store in lidded jars in fridge. Sweet Corn & Black Bean Tacos - prepare the taco stuffing for the week and store. TUESDAY: 30 minutes food prep Mixed Vegetable Quinoa Bowls - prepare entire amount needed for week. WEDNESDAY: 30 minutes food prep Turkey & Egg Breakfast Casserole: Make casserole EXERCISE PLAN SUNDAY MONDAY TUESDAY BEVERAGES 1 WHOLE MILK 1 ALMOND MILK 1 POMEGRANATE JUICE COOKING & BAKING 1 GROUND FLAXSEED 1 HONEY 1 CINNAMON 1 DRY MUSTARD 1 RED PEPPER FLAKES 1 COCONUT OIL 1 CHILI POWDER 1 32 OZ BOX OF VEGETABLE BROTH 1 OLIVE OIL 1 BALSAMIC VINEGAR 1 DIJON MUSTARD 1 GRAPESEED OIL 1 WHOLE WHEAT FLOUR 1 BROWN SUGAR 1 VANILLA EXTRACT 1 BAKING POWDER 1 CUMIN DAIRY 18 LARGE EGGS 1 15 oz 0% GREEK YOGURT 1 GOAT CHEESE 1 BUTTER 1 FETA CHEESE DELI PRODUCE 3 BANANAS 1 CARTON OF RASPBERRIES 2 RED ONIONS 1 GARLIC CLOVES 1 SWEET POTATO 2 CONTAINERS BABY SPINACH (OR BAGS) 1 CONTAINER ARUGULA 2 AVOCADOS 1 FRESH GINGER 1 STRAWBERRIES 1 RASPBERRIES 1 BLACKBERRIES 1 EGGPLANT 2 RED BELL PEPPERS 1 FRESH CILANTRO 1 BUNCH OF RADISHES 2 LIMES 1 FRESH THYME 1 ZUCCHINI 1 LEMON FROZEN 1 FROZEN STRAWBERRIES 1 FROZEN MANGO 1 FROZEN SWEET CORN WEDNESDAY THURSDAY FRIDAY SATURDAY GRAINS, PASTA & SIDES 1 ROLLED OATS 1 ALMOND SLIVERS 1 CAPERS 1 HIGH FIBER or GLUTEN FREE CRACKERS 1 COUSCOUS 1 CRUSHED PECANS 1 POLENTA 1 CAN CANNELLINI BEANS 1 CAN BLACK BEANS 1 QUINOA MEAT 1 GROUND TURKEY 2 CHICKEN BREAST SEAFOOD ADDITIONS 1 DRIED CRANBERRIES 1 GOJI BERRIES 1 UNSWEETENED DRIED CHERRIES 1 DRIED UNSWEETENED COCONUT FLAKES 1 CORN TORTILLAS 1 PUMPKIN SEEDS
MEAL PLAN + NUTRITION INFORMATION SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Banana Ice Cream Overnight Oats Healthy Egg Salad Banana Ice Cream Overnight Oats Banana Ice Cream Overnight Oats Turkey & Egg Breakfast Casserole Healthy Egg Salad Turkey & Egg Breakfast Casserole BREAKFAST 403 cal 10 g fat 14 protein 12 g fiber 27 g sugar 64 mg sodium 73 g carbs 448 cal 28 g fat 8 (g sat) 29 protein 3 g fiber 3 g sugar 669 mg sodium 19 g carbs 403 cal 10 g fat 14 protein 12 g fiber 27 g sugar 64 mg sodium 73 g carbs 403 cal 10 g fat 14 protein 12 g fiber 27 g sugar 64 mg sodium 73 g carbs 276 cal 18 g fat 9 (g sat) 20 protein 1 g fiber 2 g sugar 179 mg sodium 5 g carbs 448 cal 28 g fat 8 (g sat) 29 protein 3 g fiber 3 g sugar 669 mg sodium 19 g carbs 276 cal 18 g fat 9 (g sat) 20 protein 1 g fiber 2 g sugar 179 mg sodium 5 g carbs LUNCH Pomegranate Bliss Smoothie Cranberry Couscous Salad Pomegranate Bliss Smoothie Cranberry Couscous Salad Pomegrante Bliss Smoothie Pomegrante Bliss Smoothie Cranberry Couscous Salad with Antioxidant Topping & with Antioxidant Topping & with Antioxidant Topping & Balsamic Vinaigrette Balsamic Vinaigrette Balsamic Vinaigrette 293 cal 14 g fat 12 protein 3 g fiber 26 g sugar 290 mg sodium 525 cal 23 g fat 5 (g sat) 16 protein 4 g fiber 16 g sugar 432 mg sodium 62 g carbs 293 cal 14 g fat 12 protein 3 g fiber 26 g sugar 290 mg sodium 525 cal 23 g fat 5 (g sat) 16 protein 4 g fiber 16 g sugar 432 mg sodium 62 g carbs 293 cal 14 g fat 12 protein 3 g fiber 26 g sugar 290 mg sodium 293 cal 14 g fat 12 protein 3 g fiber 26 g sugar 290 mg sodium 525 cal 23 g fat 5 (g sat) 16 protein 4 g fiber 16 g sugar 432 mg sodium 62 g carbs Whole Grain Energy Bites Mixed Berry Parfait Mixed Berry Parfait Whole Grain Energy Bites Mixed Berry Parfait Whole Grain Energy Bites Mixed Berry Parfait SNACK 132 cal 8 g fat 6 (g sat) 2 protein 1 g fiber 6 g sugar 97 mg sodium 13 g carbs 226 cal 5 g fat 15 protein 4 g fiber 23 g sugar 45 mg sodium 226 cal 5 g fat 15 protein 14 g fiber 23 g sugar 45 mg sodium 132 cal 8 g fat 6 (g sat) 2 protein 1 g fiber 6 g sugar 97 mg sodium 13 g carbs 226 cal 5 g fat 15 protein 14 g fiber 23 g sugar 45 mg sodium 132 cal 8 g fat 6 (g sat) 2 protein 1 g fiber 6 g sugar 97 mg sodium 13 g carbs 226 cal 5 g fat 15 protein 14 g fiber 23 g sugar 45 mg sodium Creamy Polenta with White Beans & Grilled Vegetables Sweet Corn & Black Bean Tacos Mixed Vegetable Quinoa Bowls Creamy Polenta with White Beans & Grilled Vegetables Mixed Vegetable Quinoa Bowls Creamy Polenta with White Beans & Grilled Vegetables Sweet Corn & Black Bean Tacos DINNER 373 cal 16 g fat 7 (g sat) 9 protein 8 g fiber 5 g sugar 980 mg sodium 50 g carbs 285 cal 8 g fat 2 (g sat) 11 protein 11 g fiber 5 g sugar 252 mg sodium 47 g carbs 434 cal 12 g fat 2 (g sat) 38 protein 8 g fiber 0 g sugar 669 mg sodium 43 g carbs 373 cal 16 g fat 7 (g sat) 9 protein 8 g fiber 5 g sugar 980 mg sodium 50 g carbs 434 cal 12 g fat 2 (g sat) 38 protein 8 g fiber 0 g sugar 669 mg sodium 43 g carbs 373 cal 16 g fat 7 (g sat) 9 protein 8 g fiber 5 g sugar 980 mg sodium 50 g carbs 285 cal 8 g fat 2 (g sat) 11 protein 11 g fiber 5 g sugar 252 mg sodium 47 g carbs WEEKLY TOTAL 9261 cal 379 g fat 129 (g sat) 437 protein 149 g fiber 378 g sugar 9597 mg sodium 1070 g carbs DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL 1201 cal 48 g fat 19 (g sat) 37 protein 24 g fiber 64 g sugar 1431 mg sodium 167 g carbs 1484 cal 64 g fat 18 (g sat) 71 protein 22 g fiber 47 g sugar 1398 mg sodium 159 g carbs 1356 cal 41 g fat 11 (g sat) 79 protein 27 g fiber 76 g sugar 1068 mg sodium 178 g carbs 1433 cal 57 g fat 21 (g sat) 41 protein 25 g fiber 54 g sugar 1573 mg sodium 198 g carbs 1229 cal 49 g fat 17 (g sat) 85 protein 16 g fiber 51 g sugar 1183 mg sodium 110 g carbs 1246 cal 66 g fat 24 (g sat) 52 protein 15 g fiber 40 g sugar 2036 mg sodium 113 g carbs 1312 cal 54 g fat 19 (g sat) 62 protein 20 g fiber 46 g sugar 908 mg sodium 145 g carbs
BREAKFAST YIELDS: 3 SERVINGS PREP TIME: 20 MINUTES 1 1/2 cups Rolled Oats 1 1/2 cups Milk 3 tablespoons Ground Flaxseeds 3 Frozen Bananas 1/2 cup Raspberries 3 teaspoons Honey Sprinkle Cinnamon Almond Slivers 1. Divide the Oats, Milk, and Flaxseeds at the bottom of 3 jars or bowls and stir the ingredients. Cover with lid or plastic wrap, place the jar in the fridge and let sit overnight. 2. The next morning place the Frozen Bananas into a food processor or blender and pulse until a smooth cream consistency forms. Layer the Banana Ice Cream on top of the Oat Mixture. 3. Top oats with Raspberries, Honey, Cinnamon and Almonds. NOTES: You will need 3 Servings of this recipe for the full week. If making the Meal Plan for more than one person then double the recipe accordingly.
BREAKFAST HEALTHY EGG SALAD YIELDS: 2 SERVINGS PREP TIME: 20 MINUTES 6 Large Eggs, hard boiled 2 tablespoons 0% Greek Yogurt 2 tablespoons Red Onion, diced 2 tablespoons Capers, drained Pinch Dry Mustard 1/2 teaspoon Red Pepper Flakes 4 High Fiber or Gluten Free Crackers 1. Peel and slice all Eggs in half. Remove the yolks from 2 of the eggs only and discard. 2. Place the 4 whole eggs and the 2 remaining egg whites into a medium bowl and mash. 3. Add the Yogurt, Red Onion, Caoers and Dry Mustard to the bowl and stir into the mashed eggs. 4. PDivide Egg Salad among the crackers and sprinkle with Red Pepper Flakes. RECIPE FROM: MEGAN WOLF, RD WWW.THEDOMESTICATED WOLF NOTES: You will need 2 Servings of this recipe for the full week. If making the Meal Plan for more than one person then double the recipe accordingly. Pre-make the Egg Salad and store it in an air tight container until you need it later in the week.
BREAKFAST TURKEY & EGG CASSEROLE YIELDS: 6 SERVINGS PREP TIME: 30 MINUTES 12 Large Eggs 2 tablespoons Coconut Oil 2 Garlic Cloves, minced 1 lb Ground Turkey 1 medium Sweet Potato, peeled and sliced 1/2 cup Baby Spinach 1/2 teaspoon Chili Powder Salt & Pepper, seasoning 1. Preheat over to 425 degrees. Heat 1 tablespoon of the Coconut Oil in a medium skillet and add in the minced Garlic. Add the ground turkey to the skillet and brown the meat. Sprinkle the turkey with Salt and Pepper (maybe even garlic powder too) and use a spatula to break it up into smaller pieces. 2. As the meat is cooking grease a 9x9 baking dish with the other tablespoon of Coconut Oil. Layer the bottom of the dish with the Sweet Potato slices. 3. In a medium bowl scramble the Eggs and Chili Powder using a wire whisk. Sprinkle with Salt and Pepper and set aside. 4. Once the meat is done cooking layer on top of the sweet potatoes and spread out evenly. Next pour the eggs over the top and layer with Baby Spinch. Place in the oven and cook for 20 to 25 minutes or until the center of the dish is no longer runny. NOTES: Due to this recipe being a casserole it yeilds more than you need. Freeze what you don t eat and save for another week.
SNACKS, SMOOTHIES & JUICES YIELDS: 1 SERVING PREP TIME: 15 MINUTES 1 cup Almond Milk, unsweetened 1/4 Avocado 1/3 cup Frozen Strawberries 1/4 cup Frozen Mango 3 tablespoons Pomegranate Juice 1 teaspoon Grapeseed Oil 1/2-inch Fresh Ginger 1. Place all ingredients into a blender and blend until smooth. NOTES: If you d like to make the smoothie ahead of time then freeze it in seperate bags and let thaw just a bit and place it back in the blender.
SNACKS, SMOOTHIES & JUICES WHOLE GRAIN ENERGY BITES YIELDS: 10 SERVINGS PREP TIME: 25 MINUTES 1 1/2 cup Old Fashioned Rolled Oats 3/4 cup Whole Wheat Flour 1/2 cup Dark Brown Sugar, packed 1/2 cup Coconut Oil, melted 1 teaspoon Vanilla Extract 1 Egg 1 teaspoon Cinnamon 1/2 teaspoon Baking Powder 1/2 teaspoon Salt 2 tablespoons Unsweetened Dried Cherries 2 tablespoons Crushed Pecans 2 tablespoons Unsweetened Dried Coconut 1. Preheat oven to 350 degrees. 2. Melt coconut oil and combine with brown sugar, set aside to cool in a large bowl. 3. Toast coconut and pecans in the oven, or on the stove over medium low heat, about 3-5 minutes. 4. Sift flour, baking soda, salt and cinnamon then combine with rolled oats. 5. Add egg and vanilla to cooled coconut oil and sugar mixture. 6. Slowly add dry ingredients to wet, and mix to combine. 7. Fold in dried cherries, toasted pecans and coconut. 8. Grease cupcake tin, fill 3/4 of the way full with batter and bake about 8-12 minutes or until a knife comes out clean. 9. Eat immediately, or pack for an on-the-go healthy treat. RECIPE FROM: MEGAN WOLF, RD WWW.THEDOMESTICATED WOLF NOTES: This recipe is tough to cut down to the actual portion you need for the week so save some for later or you can freeze the leftovers.
SALADS, SANDWICHES & SOUPS YIELDS: 3 SERVINGS PREP TIME: 20 MINUTES 6 cups Arugula 3/4 cup Couscous, dry 6 tablespoons Dried Cranberries 3 tablespoons Pumpkin Seeds 2 tablespoons Goji Berries 3 ounces Goat Cheese 6 tablespoons Balsamic Vinaigrette 1. In a small bowl whisk together all the dressing ingredients. 2. Mix the Couscous, Dried Cranberries, Pumpkin Seeds, and Goji Berries in a medium bowl. 3. Divide the Arugula among seperate bowls and top with the couscous mix and Goat Cheese. Drizzle the Balsamic Viniagrette on top of the salad. DRESSING 3 tablespoons Olive Oil 2 tablespoons Balsamic Vinegar 1 tablespoon Dijon Mustard 1 tablespoon Honey Salt & Pepper NOTES: This recipe makes 3 servings, which can be made ahead of time for the week. Double the recipe for more servings if needed. The dressing can be premade and stored in the fridge as well as the Couscous Mix.
SNACKS, SMOOTHIES & JUICES MIXED BERRY PARFAIT YIELDS: 4 SERVINGS PREP TIME: 20 MINUTES 1 tablespoon Butter 1/2 cup Rolled Oats 4 tablespoons Honey Pinch Salt 3/4 cup Strawberries, sliced 3/4 cup Raspberries 3/4 cup Blackberries 4 cups 0% Greek Yogurt 1. Melt the Butter in a medium skillet and add in the Rolled Oats. Coat the oats with the butter and and season with a pinch of salt. Cook until just browned and set aside. 2. Place the Strawberries, Raspberries and Blackberries in 3 separate small bowls and top each with 1 tablespoon of honey. Using a fork mash the the berries and honey in each bowl. 3. Using 4 separate bowls or jars begin to layer your parfait by adding 1/4 cup of the Greek Yogurt to each bowl. Next top with the strawberries and then another 1/4 cup of yogurt. Add the Raspberries as the next layer followed by the last 1/4 cup of yogurt and top with the blackberry mixture and the oats. 4. Drizzle a tiny bit of honey on top of each parfait.
DINNERS YIELDS: 1 SERVING PREP TIME: 30 MINUTES POLENTA 1/2 cup Water 1/2 cup Vegetable Broth Salt & Pepper 2 teaspoons Butter 1/4 cup Polenta VEGETABLE MIXTURE 1. Bring water, broth and salt to a boil. Add in polenta and cook until it begins to thicken. Cover and reduce heat to low; simmer for 25 to 30 mintues, stirring occasionally. Remove from heat and stir in butter. 2. Preheat a skillet. Toss Eggplant and Red Pepper with coconut oil and cumin. Cook in skillet until vegetables begin to soften, about 5 to 7 minutes. Add in beans and continue to cook for an addional 3 minutes. 3. Layer vegetables over polenta and sprinkle with feta cheese and cilantro. 1/2 medium Eggplant (or Zucchini), sliced 1/4 Red Pepper, cut into small pieces 1 teaspoon Coconut Oil, melted 1/4 cup Cannelini Beans, drained, rinsed 1/4 teaspoon Cumin 1 ounce Feta Cheese Pinch Fresh Cilantro
DINNERS BLACK BEAN & CORN TACOS YIELDS: 1 SERVING PREP TIME: 25 MINUTES CORN & FETA SALAD 1/4 cup Frozen Sweet Corn 1 teaspoon Cilantro 1 medium Radish 1/2 Lime, zest and juice 1 teaspoon Olive Oil Pinch Salt 1 ounce Feta Cheese BLACK BEANS 1/2 can Black Beans 1/4 teaspoon Cilantro 1 teaspoon Ground Cumin Salt & Pepper 1. In a medium saucepan heat the corn on medium heat. Add the chopped Cilantro, Radishes, Lime Zest and Juice, Olive Oil, and Salt. Mix well. Remove from the heat and let cook. Stir in the crumbled feta. 2. To prepare the Black Beans: Warm the Olive Oil in a large saucepan over medium heat. Add the beans and sprinkle of salt. Cook, stirring occasionally. Add the Cumin and Cilantro and cook for about 30 seconds while stirring. Cover and reduce heat to simmer. Cook for 5 minutes, then remove the lid. Remove from heat, season generously with salt and pepper, to taste. 3. Warm each tortilla individually in a non-stick or cast iron skillet. 4. Put it all together. Layer the black beans in the middle of each tortilla and top with the corn salad. Spread some of the avocado on each taco and season with salt and pepper. 3 Corn Tortillas 1/4 Avocado, sliced and chopped
DINNERS MIXED VEGETABLE QUINOA BOWL YIELDS: 2 SERVINGS PREP TIME: 30 MINUTES 3/4 cup Cooked Quinoa 1 1/4 cups Vegetable Stock 1 teaspoon Olive Oil 1 tablespoon Fresh Thyme 1/4 teaspoon Salt 1/2 Red Bell Pepper, chopped 1/4 Red Onion, chopped 1/2 Zucchini,chopped 3 cups Baby Spinach 2 Chicken Breast 1 tablespoon Garlic, minced 2 teaspoons Coconnut Oil 1 Lemon, halved 1/8 cup Water Salt & Pepper 1 Lime 1. Bring Chicken Stock to a boil in a medium sauce pan Add Quinoa; cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. 2. Heat Olive Oil in a large skillet over medium-high heat. add 1 teaspoon of the Thyme, Salt, Bell Pepper, and chopped Onion; saute 3 minutes. add Zucchini; saute 2 minutes. add Spinach, cover, and cook 2 minutes. toss to combine. 3. Preheat oven to 400 degrees. sprinkle Chicken with 1 teaspoon Thyme, Salt & Pepper. squeeze Lemon juice over chicken breasts. 4. Heat Coconut Oil in an oven-safe skillet. add minced Garlic and cook until just fragrant. place chicken breast in skillet and cook on each side for 4 minutes. Pour 3/4 cup of Water into bottom of skillet and place in oven to cook for an additional 20 minutes or until thermometer registers 165 degrees. 5. Divide Quinoa among 4 bowls. top with mixed vegetables and chicken. serve with Lime wedges NOTES: Make both servings of this recipe and reheat it later in the week when you need it.