This 5-ingredient easy menu plan is just the ticket for no-fuss meals all week long. Breakfast, lunch or dinner—we've got you covered.
7-Day 5-Ingredient Meal Plan
Updated on Jan. 09, 2023
Day 1 Breakfast: Berry Smoothie Bowl
We turned one of our favorite smoothies into a smoothie bowl and topped with even more fresh fruit and a few toasted almonds for a little crunch. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Become a meal planning pro with our guide.
1/21
2/21
Day 1 Lunch: Asian Ramen Shrimp Soup
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
A package of store-bought ramen noodles speeds up assembly of this colorful broth with shrimp and carrots. My mother passed the recipe on to me. —Donna Hellinger, Lorain, Ohio
Nutrition Facts:
1 cup: 148 calories, 4g fat (2g saturated fat), 83mg cholesterol, 857mg sodium, 17g carbohydrate (2g sugars, 1g fiber), 12g protein. Diabetic Exchanges: 1 starch, 1 lean meat.
3/21
Day 1 Dinner: Ravioli Lasagna
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
When you taste this dish, you’ll think it’s a from-scratch recipe—but it starts with frozen ravioli! —Patricia Smith, Asheboro, North Carolina
Nutrition Facts:
1 cup: 401 calories, 15g fat (6g saturated fat), 56mg cholesterol, 698mg sodium, 41g carbohydrate (9g sugars, 4g fiber), 23g protein.
4/21
Day 2 Breakfast: Rise and Shine Parfait
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Start your day with a smile. This fruit, yogurt and granola parfait is so easy to make. If you like, use whatever favorite fresh fruits are in season and are looking best at the supermarket. —Diana Laskaris, Chicago, Illinois
Nutrition Facts:
1 serving: 259 calories, 3g fat (0 saturated fat), 7mg cholesterol, 6mg sodium, 48g carbohydrate (27g sugars, 7g fiber), 13g protein.
5/21
Day 2 Lunch: Super Fast Mexican Soup
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
We take this spicy soup to rodeos on cool nights or sip it by a campfire. For toppings, try onions, avocado, cheese, jalapenos, sour cream and salsa. —Gloria Huse, Simpsonville, South Carolina
Nutrition Facts:
1-1/2 cups: 254 calories, 11g fat (3g saturated fat), 76mg cholesterol, 998mg sodium, 14g carbohydrate (5g sugars, 1g fiber), 25g protein.
6/21
Day 2 Dinner: Country Ham and Potatoes
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Browned potatoes are a simple but perfect side for country ham. Not only do the potatoes pick up the flavor of the ham, but they look beautiful! Just add veggies or a salad and dinner’s done. —Helen Bridges, Washington, Virginia
Nutrition Facts:
1 serving: 261 calories, 9g fat (5g saturated fat), 64mg cholesterol, 1337mg sodium, 21g carbohydrate (1g sugars, 1g fiber), 28g protein.
7/21
Day 3 Breakfast: Breakfast Skewers
Total Time
20 min
Servings
5 servings
From the Recipe Creator:
These kabobs are fun, different and delicious, plus they go well with any egg dish. —Bobi Raab, St. Paul, Minnesota
Nutrition Facts:
1 skewer: 246 calories, 20g fat (8g saturated fat), 37mg cholesterol, 431mg sodium, 13g carbohydrate (12g sugars, 1g fiber), 7g protein.
8/21
Day 3 Lunch: Spicy Chicken Nuggets
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
We devour these golden chicken nuggets at least once a week. If you want to tone down the heat, skip the chipotle pepper. —Cheryl Cook, Palmyra, Virginia
Nutrition Facts:
1 serving: 371 calories, 22g fat (10g saturated fat), 113mg cholesterol, 527mg sodium, 13g carbohydrate (1g sugars, 1g fiber), 29g protein.
9/21
Day 3 Dinner: One-Skillet Pork Chop Supper
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
My husband, Clark, and I reserve this recipe for Sundays after the grandkids have gone home and we’re too tired to prepare a big meal. It’s comforting and quick. —Kathy Thompson, Port Orange, Florida
Nutrition Facts:
1 serving: 390 calories, 15g fat (6g saturated fat), 97mg cholesterol, 700mg sodium, 28g carbohydrate (6g sugars, 4g fiber), 33g protein.
10/21
Day 4 Breakfast: Eggs & Chorizo Wraps
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
My husband grew up in Southern California and loves chorizo. We use the spicy sausage in these chorizo and egg wraps that our children call Daddy's Eggs.—April Nissen, Yankton, South Dakota
Nutrition Facts:
1 wrap: 519 calories, 32g fat (12g saturated fat), 255mg cholesterol, 1121mg sodium, 28g carbohydrate (1g sugars, 2g fiber), 27g protein.
11/21
Sausage and Peppers Sandwich
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
Sausage with peppers was always on the table when I was growing up. Here's how to do it the easy way: Just grab a sheet pan and the ingredients, then let the oven do the work. —Debbie Glasscock, Conway, Arkansas
Nutrition Facts:
1 sandwich: 315 calories, 15g fat (5g saturated fat), 43mg cholesterol, 672mg sodium, 28g carbohydrate (7g sugars, 2g fiber), 18g protein.
12/21
Day 4 Dinner: Chicken Enchilada Bake
Total Time
1 hour 10 min
Servings
10 servings
From the Recipe Creator:
Your family is going to gobble up this cheesy, southwestern and easy chicken enchilada casserole…and will ask for it again and again. It’s real comfort food! —Melanie Burns, Pueblo West, Colorado
Nutrition Facts:
1 cup: 428 calories, 27g fat (14g saturated fat), 103mg cholesterol, 709mg sodium, 16g carbohydrate (3g sugars, 1g fiber), 32g protein.
13/21
Day 5 Breakfast: Farmers Breakfast
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Start off your day on a hearty note. This one-dish wonder will easily keep your busy family satisfied until lunch. —Jeannette Westphal, Gettysburg, South Dakota
Nutrition Facts:
1 serving: 464 calories, 29g fat (11g saturated fat), 321mg cholesterol, 487mg sodium, 30g carbohydrate (2g sugars, 3g fiber), 21g protein.
14/21
Day 5 Lunch: Tomato & Avocado Sandwiches
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
Nutrition Facts:
1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
15/21
Day 5 Dinner: Shrimp Fried Rice
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This delectable shrimp fried rice is filled with color and taste that makes it vanish fast. Our family of four can't get enough of it. Bacon adds crispness and a hint of heartiness. Consider it when you need a different main dish or brunch item. —Sandra Thompson, White Hall, Arkansas
Nutrition Facts:
1 serving: 332 calories, 12g fat (6g saturated fat), 236mg cholesterol, 422mg sodium, 33g carbohydrate (3g sugars, 4g fiber), 21g protein.
16/21
Day 6 Breakfast: Fresh Corn Omelet
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I throw in homegrown corn and from-scratch salsa when I make this super summertime omelet. Sprinkle on onions, mushrooms, peppers and breakfast meat to customize it. —William Stone, Robson, West Virginia
Nutrition Facts:
1/2 omelet (calculated without salsa): 336 calories, 25g fat (12g saturated fat), 500mg cholesterol, 482mg sodium, 8g carbohydrate (3g sugars, 1g fiber), 20g protein.
17/21
Day 6 Lunch: Waffle Iron Pizzas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
These little pizza pockets put together using the waffle maker are a fun mashup. Try your favorite toppings or even breakfast fillings like ham and eggs. —Amy Lents, Grand Forks, North Dakota
Nutrition Facts:
1 pizza (calculated without sauce): 461 calories, 21g fat (8g saturated fat), 28mg cholesterol, 1650mg sodium, 50g carbohydrate (5g sugars, 2g fiber), 19g protein.
18/21
Day 6 Dinner: Gnocchi Chicken Skillet
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Stovetop chicken and gnocchi recipes like this one make for a homey dinner in a hurry. Personalize it with your own favorite sauce and seasonings. —Taste of Home Test Kitchen
Nutrition Facts:
1-1/2 cups (calculated without cheese): 598 calories, 24g fat (6g saturated fat), 88mg cholesterol, 1632mg sodium, 66g carbohydrate (19g sugars, 6g fiber), 30g protein.
19/21
Day 7 Breakfast: Peanut Butter-Banana Yogurt Parfaits
Total Time
5 min
Servings
4 servings
From the Recipe Creator:
For a lightning-fast breakfast, I layer vanilla yogurt with bananas, peanuts and multigrain cereal. It’s crunchy, easy and perfect for kids.—Teresa Miller, Hamilton, Indiana
Nutrition Facts:
1 parfait: 457 calories, 17g fat (11g saturated fat), 9mg cholesterol, 152mg sodium, 67g carbohydrate (47g sugars, 5g fiber), 14g protein.
20/21
Day 7 Lunch: Bean & Cheese Quesadillas
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
My son doesn't eat meat, so I created this recipe as a way for me to cook one meal for the family instead of two. It's so easy, my toddler grandson helps me make it! —Tina McMullen, Salina, Kansas
Nutrition Facts:
1 quesadilla: 544 calories, 21g fat (9g saturated fat), 37mg cholesterol, 1028mg sodium, 67g carbohydrate (1g sugars, 6g fiber), 21g protein.
21/21
Day 7 Dinner: BBQ Mini Meat Loaf Minis
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Kids can have fun helping to prepare these mini meat loaves in muffin cups. For extra spice, we sometimes add 2 teaspoons chili powder and 1 cup of salsa. —Linda Call, Falun, Kansas
Nutrition Facts:
2 mini meat loaves: 330 calories, 17g fat (7g saturated fat), 67mg cholesterol, 668mg sodium, 21g carbohydrate (4g sugars, 1g fiber), 21g protein.
