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A Week of Healthy 30-Minute Dinners (Shopping List Included!)

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The 5 PM question looms over all of us: "What's for dinner?" After a long day, complicated recipes can feel exhausting. That's why we've designed this foolproof meal plan: five delicious, healthy, and lightning-fast dinners, each ready in 30 minutes or less.

This isn't just a list of ideas; it's a complete plan. Below you'll find five easy-to-follow recipes and a consolidated shopping list to make your grocery trip a breeze. OVEN350 Premium users can import the entire meal plan and generate a shopping list with a single click.

Keywords: 30-minute meals, healthy weeknight dinners, quick easy recipes, weekly meal plan, fast dinner ideas

Your 5-Day Meal Plan

Monday: Lemon Herb Salmon with Roasted Asparagus

Prep time: 5 mins | Cook time: 15 mins

  • Preheat oven to 400°F (200°C).
  • Toss 1 bunch asparagus with 1 tbsp olive oil, salt, and pepper on a baking sheet.
  • Pat two 6-oz salmon fillets dry. Rub with 1 tbsp olive oil, 1 tsp dried herbs, salt, and pepper. Place on the baking sheet. Lay lemon slices on top.
  • Bake 12-15 minutes, until salmon flakes easily.

Nutrition (per serving): Calories: 450, Protein: 40g, Fat: 30g, Carbs: 8g

Tuesday: 20-Minute Chicken & Black Bean Burrito Bowls

Prep time: 10 mins | Cook time: 10 mins

  • Dice 1 lb chicken breast. Season with 1 tbsp taco seasoning.
  • Sauté chicken in skillet over medium-high heat 7-8 mins until cooked.
  • Prepare base: 2 cups cooked rice.
  • Assemble bowls: rice, chicken, 1 can rinsed black beans, toppings (salsa, avocado, shredded cheese, cilantro).

Nutrition (per serving, without toppings): Calories: 500, Protein: 45g, Fat: 10g, Carbs: 55g

Wednesday: Speedy Shrimp Scampi with Zucchini Noodles

Prep time: 10 mins | Cook time: 10 mins

  • Melt 2 tbsp butter + 1 tbsp olive oil in skillet over medium heat. Add 3 cloves minced garlic + pinch red pepper flakes; cook 1 min.
  • Add 1 lb peeled shrimp, cook 2-3 mins until pink. Remove shrimp.
  • Add 4 cups spiralized zucchini, toss 2-3 mins until tender-crisp.
  • Return shrimp, add juice of half a lemon and 2 tbsp fresh parsley. Toss to combine.

Nutrition (per serving): Calories: 380, Protein: 35g, Fat: 22g, Carbs: 10g

Thursday: 15-Minute Turkey & Bell Pepper Stir-fry

Prep time: 10 mins | Cook time: 10 mins

  • Whisk together 1/4 cup soy sauce, 1 tbsp honey, 1 tsp cornstarch.
  • Heat 1 tbsp sesame oil in skillet. Add 1 lb ground turkey, cook until browned.
  • Add 2 sliced bell peppers + 1 sliced onion. Stir-fry 3-4 mins.
  • Pour sauce over and cook 1-2 mins until thickened. Serve over rice or quinoa.

Nutrition (per serving, without rice): Calories: 420, Protein: 40g, Fat: 20g, Carbs: 18g

Friday: Quick Caprese Naan Pizzas

Prep time: 5 mins | Cook time: 8 mins

  • Set oven to broil.
  • Place 4 naan pieces on baking sheet, brush lightly with olive oil.
  • Top with sliced mozzarella and cherry tomato halves.
  • Broil 5-8 mins until cheese melts and bubbles. Top with fresh basil and balsamic glaze.

Nutrition (per pizza): Calories: 400, Protein: 18g, Fat: 15g, Carbs: 45g

Your Consolidated Shopping List

  • Produce: 1 bunch Asparagus, 2 Lemons, 1 Avocado, 1 bunch Cilantro, 3 cloves Garlic, 1 bunch Fresh Parsley, 4 cups Zucchini Noodles (or 2 large zucchini), 2 Bell Peppers, 1 Onion, 1 container Cherry Tomatoes, 1 bunch Fresh Basil
  • Protein: Two 6-oz Salmon Fillets, 1 lb Chicken Breast, 1 lb Shrimp (peeled & deveined), 1 lb Ground Turkey
  • Pantry & Dairy: Olive Oil, Salt & Pepper, Dried Herbs (Dill or Parsley), Taco Seasoning, Microwavable Rice, 1 can Black Beans, Butter, Red Pepper Flakes, Soy Sauce (or tamari), Honey, Cornstarch, Sesame Oil, 4 pieces Naan Bread, 1 ball Fresh Mozzarella, Balsamic Glaze
  • Optional Toppings: Salsa, Shredded Cheese

Make It Even Easier with OVEN350: Import recipes, create meal plans, and generate smart shopping lists automatically sorted by aisle. Spend less time planning and more time enjoying delicious, home-cooked food. Start your free trial today!