Our speedy, one-week meal plan is designed for busy parents who are always on the go.
7-Day Meal Plan for Busy Parents (Make These Meals in 30 Minutes or Less!)
Updated on Feb. 02, 2024
Day 1 Breakfast: Overnight Oatmeal
Start this breakfast the night before so you can get a few extra zzzs in the morning. My husband adds coconut to his, and I stir in dried fruit. —June Thomas, Chesterton, Indiana
1/21
2/21
Day 1 Lunch: Chicken Caesar Pitas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Hand-held and picnic friendly, these chicken-stuffed pockets pack a double dose of whole grains from brown rice and whole wheat pitas. The chicken can be made up to 2 days in advance for a fast-fix lunch. —Taste of Home Test Kitchen
Nutrition Facts:
2 filled pita halves: 398 calories, 10 g fat (2 g saturated fat), 65 mg cholesterol, 919 mg sodium, 44 g carbohydrate (3 g sugars, 5 g fiber), 31 g protein.
3/21
Day 1 Dinner: Skillet Mac & Cheese
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This creamy mac and cheese is so simple it’s almost too easy! Kids really go for the rich cheese flavor, but I’ve never met an adult who didn’t love it just as much. —Ann Bowers, Rockport, Texas
Nutrition Facts:
1-1/2 cups: 600 calories, 37g fat (23g saturated fat), 144mg cholesterol, 1185mg sodium, 40g carbohydrate (9g sugars, 1g fiber), 23g protein.
4/21
Day 2 Breakfast: Raspberry-Banana Breakfast Tacos
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My sweet take on breakfast tacos swaps in pancakes for the tortillas! They're so easy and absolutely delicious. Pick your choice of fruits and berries depending on what's in season. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
1 taco: 429 calories, 17g fat (6g saturated fat), 71mg cholesterol, 651mg sodium, 59g carbohydrate (19g sugars, 6g fiber), 11g protein.
5/21
Day 2 Lunch: DIY Salad in a Jar
Total Time
10 min
Servings
4 servings
Nutrition Facts:
1 serving: 364 calories, 16g fat (3g saturated fat), 37mg cholesterol, 294mg sodium, 15g carbohydrate (9g sugars, 4g fiber), 17g protein.
6/21
Day 2 Dinner: BLT Quinoa Bowls
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
I absolutely love a BLT with sliced avocado and an egg. Recently, I've been trying out grain bowls, and I thought the flavors of my favorite sandwich would work really well. My family agreed! —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 serving: 446 calories, 28g fat (5g saturated fat), 194mg cholesterol, 228mg sodium, 33g carbohydrate (2g sugars, 6g fiber), 17g protein.
7/21
Day 3 Breakfast: Yogurt and Honey Fruit Cups
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
A tasty combo of fresh fruit and creamy orange-kissed yogurt, this is guaranteed to disappear fast from your breakfast table. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
8/21
Day 3 Lunch: Turkey-Jalapeno Sandwiches
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
When a turkey sandwich meets modern Thai, it’s a fun mix of classic and trendy food. I love it when my mixing and matching turns out so tasty. —Stacy Mullens, Gresham, Oregon
Nutrition Facts:
1 sandwich: 483 calories, 17g fat (3g saturated fat), 41mg cholesterol, 1500mg sodium, 53g carbohydrate (16g sugars, 2g fiber), 31g protein.
9/21
Day 3 Dinner: Chicken Provolone
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Chicken Provolone, though one of my simplest dishes, is one of my husband’s favorites. It is easy to prepare and looks fancy served on a dark plate with a garnish of fresh parsley or basil. Add some buttered noodles for an easy side dish. —Dawn Bryant, Thedford, Nebraska
Nutrition Facts:
1 chicken breast half: 236 calories, 11g fat (6g saturated fat), 89mg cholesterol, 435mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 33g protein. Diabetic Exchanges: 4 lean meat.
10/21
Day 4 Breakfast: Baked Cheddar Eggs & Potatoes
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I love having breakfast for dinner, especially this combination of eggs, potatoes and cheese. I start cooking it in a skillet on the stovetop, and then I pop it into the oven to bake. —Nadine Merheb, Tucson, Arizona
Nutrition Facts:
1 serving: 395 calories, 23g fat (12g saturated fat), 461mg cholesterol, 651mg sodium, 29g carbohydrate (3g sugars, 3g fiber), 19g protein.
11/21
Day 4 Lunch: BLT Chicken Salad
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Featuring all the fun fixings for a BLT chicken sandwich, this salad is so lovable. I can prep the ingredients ahead of time and just throw it together at the last minute. Barbecue sauce in the dressing gives it unexpected flavor. Even picky eaters love my chicken salads. —Cindy Moore, Mooresville, North Carolina
Nutrition Facts:
1 serving: 281 calories, 19g fat (4g saturated fat), 112mg cholesterol, 324mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 23g protein.
12/21
Day 4 Dinner: Egg Roll Noodle Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
We love Asian egg rolls, but they can be challenging to make. Simplify everything with this deconstructed egg roll made on the stovetop and served in a bowl. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1-1/2 cups: 302 calories, 12g fat (4g saturated fat), 38mg cholesterol, 652mg sodium, 33g carbohydrate (2g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat, 2 vegetable, 1-1/2 starch, 1/2 fat.
13/21
Day 5 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.
14/21
Day 5 Lunch: Garden Chickpea Salad
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
Looking for a summer dish with a difference? Combine colorful crunchy veggies with soft feta cheese and good-for-you garbanzos. If you like, add sliced, cooked chicken or lamb. —Sally Sibthorpe, Shelby Township, Michigan
Nutrition Facts:
1 serving: 492 calories, 38g fat (6g saturated fat), 8mg cholesterol, 619mg sodium, 30g carbohydrate (7g sugars, 9g fiber), 12g protein.
15/21
Day 5 Dinner: Thai Chicken Thighs
Total Time
5 hours 25 min
Servings
8 servings
From the Recipe Creator:
These very tender and moist chicken thighs come with a tangy peanut butter sauce that is irresistible. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 chicken thigh with 1/4 cup sauce (calculated without rice): 261 calories, 15g fat (4g saturated fat), 87mg cholesterol, 350mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1 fat, 1/2 starch.
16/21
Day 6 Breakfast: Power Berry Smoothie Bowl
Total Time
10 min
Servings
3 servings
From the Recipe Creator:
While you can't taste the spinach in these smoothies, you'll get all its nutrients along with big berry flavor. —Christine Hair, Odessa, Florida
Nutrition Facts:
1 cup: 172 calories, 3g fat (0 saturated fat), 3mg cholesterol, 47mg sodium, 35g carbohydrate (28g sugars, 4g fiber), 5g protein.
17/21
Day 6 Lunch: Curried Egg Salad
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
A curry kick gives this egg salad big appeal. We love it when the weather gets warm. —Joyce McDowell, West Union, Ohio
Nutrition Facts:
1 open-faced sandwich: 273 calories, 20g fat (4g saturated fat), 188mg cholesterol, 284mg sodium, 14g carbohydrate (2g sugars, 2g fiber), 10g protein.
18/21
Day 6 Dinner: Bacon-Chicken Club Pizza
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
A chicken club pizza topped with lettuce, tomatoes and dressing? You’re in for a treat! Vegetables give the cheesy crust a cool crunch. —Debbie Reid, Clearwater, Florida
Nutrition Facts:
1 piece: 444 calories, 25g fat (13g saturated fat), 84mg cholesterol, 939mg sodium, 26g carbohydrate (1g sugars, 0 fiber), 28g protein.
19/21
Day 7 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.
20/21
Day 4 Lunch: Fresh Veggie Pockets
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
One summer I worked at a health food store that sold sandwiches. We were close to a college campus, so I made lots of these fresh-filled pitas for the students. Crunchy with crisp vegetables and nutty sunflower kernels, they're a fast-to-fix lunch when you're on the go.
-Linda Reeves, Cloverdale, Indiana
Nutrition Facts:
2 filled pita halves: 434 calories, 23g fat (9g saturated fat), 37mg cholesterol, 571mg sodium, 48g carbohydrate (6g sugars, 8g fiber), 14g protein.
21/21
Day 7 Dinner: Grilled Chicken and Mango Skewers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The inspiration for this recipe came from the charbroiled chicken skewers I used to enjoy while strolling along Calle Ocho in Miami on Sunday afternoons. Feel free to garnish them with sesame seeds or spritz them with fresh lime juice. —Wolfgang Hanau, West Palm Beach, Florida
Nutrition Facts:
1 skewer with 1/2 cup corn mixture: 297 calories, 10g fat (3g saturated fat), 70mg cholesterol, 387mg sodium, 28g carbohydrate (16g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat.
