7-Day Quick-Cook Easy Meal Plan
Updated: Feb. 27, 2024
Have a busy week coming up? We've got your back! Streamline mealtime with this super easy 7-day meal plan. Each breakfast, lunch and dinner can be thrown together in 30 minutes or less, so you can spend less time in the kitchen and more time with family.
Day 1 Breakfast: Rainbow Fruit Toast
Ready in 15 minutes.
Nothing will brighten up your morning more than one of these colorful and tasty toasts. —Shannon Roum, Taste of Home Food Stylist
Day 1 Lunch: DIY Salad in a Jar
Ready in 10 minutes.Our farm-fresh salad is layered with gorgeous garden veggies. And we built in a homemade dressing flavored with fresh herbs. Just shake it up to eat the rainbow. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Day 2 Breakfast: Pineapple Oatmeal
Ready in 15 minutes.Oatmeal for breakfast is a standard item, but I like to mix it up a bit. This version gets some natural sweetness from pineapple juice and tidbits. It is definitely worth trying! —Maria Regakis, Somerville, Massachusetts
Day 2 Lunch: Spinach and Turkey Pinwheels
Ready in 15 minutes.Need an awesome snack for game day? My kids love these easy four-ingredient turkey pinwheels. Go ahead and make them the day before—they don’t get soggy! —Amy Van Hemert, Ottumwa, Iowa
Day 2 Dinner: Italian Sausage Veggie Skillet
Ready in 30 minutes.We love Italian sausage sandwiches, but the bread isn’t diet friendly for me, so I created this recipe to satisfy my craving. If you like some heat, use hot peppers in place of the sweet peppers. —Tina M. Howells, Salem, Ohio
Day 3 Breakfast: Powerhouse Protein Parfaits
Ready in 15 minutes.Parfaits have marvelous taste and texture, but many are loaded with sugar and leave you peckish for more. Here’s my protein-inspired option with yogurt, fruit and nuts. —Jen Hubin, Minnetonka, Minnestoa
Day 3 Lunch: Greek Brown and Wild Rice Bowls
Ready in 15 minutes.This fresh rice dish tastes like the Mediterranean in a bowl! It’s short on ingredients, but packs in so much flavor. For a handheld version, leave out the rice and tuck the rest of the ingredients in a pita pocket. —Darla Andrews, Schertz, Texas
Day 3 Dinner: Chicken Taco Pockets
Ready in 25 minutes.We love these easy taco-flavored sandwiches made with crescent dough. They make a quick and easy lunch or supper with a bowl of soup or a crisp salad. I also like to cut them into smaller servings for parties. —Donna Gribbins, Shelbyville, Kentucky
Day 4 Breakfast: Mediterranean Omelet
Ready in 10 minutes.This fluffy omelet gives us reason to get a move on for breakfast. For extra flair, add some chopped fresh herbs like basil, oregano or tarragon. —Milynne Charlton, Scarborough, Ontario
Day 4 Lunch: Grilled Hummus Turkey Sandwich
Ready in 15 minutes.I created this toasted sandwich last summer using homemade hummus and veggies from our garden. We really can’t get enough! —Gunjan Gilbert, Franklin, Maine
Day 4 Dinner: Saucy Beef with Broccoli
Ready in 30 minutes.When I’m looking for a fast entree, I turn to this beef and broccoli stir-fry. It features a tantalizing sauce made with garlic and ginger. —Rosa Evans, Odessa, Missouri
Day 5 Breakfast: Brown Sugar & Banana Oatmeal
Ready in 15 minutes.Oatmeal is a favorite breakfast food, quick, easy and filling. I came up with this version by using some of the same ingredients from my favorite breakfast smoothie. Add bran cereal for a heartier taste and more fiber. A brown sugar substitute and soy milk also blend in well. —Jessi Rizzi, Odenton, Maryland
Day 5 Lunch: Corn Quesadillas
Ready in 15 minutes.My cheesy corn quesadillas take only minutes going from skillet to table. They make craveable leftovers for brown bag lunches, so pack the salsa, too. —Darlene Brenden, Salem, Oregon
Day 5 Dinner: Breaded Mustard & Sage Pork Cutlets
Ready in 25 minutes.After attending my daughter’s back to school night and receiving a complimentary package of instant potatoes, I had to make something with them. I created these pork cutlets and they were fantastic. —Carrie Farias, Oak Ridge, New Jersey
Day 6 Breakfast: Breakfast Pitas
Ready in 15 minutes.My husband and I like these pita pockets all by themselves for a quick breakfast. When you want a larger meal, serve hash brown potatoes and fruit on the side. —Peggy Blattel, Cape Girardeau, Missouri
Day 6 Lunch: Blue Cheese Chicken Salad Sandwiches
Ready in 15 minutes.I’m a big fan of blue cheese dressing, so I tried it in chicken salad instead of mayo. So tangy! Serve the chicken mixture on a bed of lettuce if you’re in the mood for salad instead. —Giovanna Kranenberg, Cambridge, Minnesota
Day 6 Dinner: Grandma's Swedish Meatballs
Ready in 30 minutes.My mother made these hearty meatballs when we were growing up, and now my kids love them, too. My daughter likes to help shake the meatballs in flour. —Karin Ness, Big Lake, Minnesota
Day 7 Breakfast: Cream Cheese & Chive Omelet
Ready in 15 minutes.The first bite of creamy filling lets you know this isn’t any old omelet. Make it once, and we suspect you’ll be fixing it often. —Anne Troise, Manalapan, New Jersey
Day 7 Lunch: Hassleback Tomato Clubs
Ready in 15 minutes.This no-fuss, no-bread riff on a classic is perfect during tomato season. Make it for lunch or pair with pasta salad for a light dinner. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Day 7 Dinner: Parmesan Chicken Sandwiches
Ready in 25 minutes.Coat tender chicken breasts with seasoned bread crumbs and smother in marinara sauce. Served on a hoagie, it’s a real treat! —Sue Bosek, Whittier, California
