Weekly Quick Meal Plan – 7 Easy Dinner Recipes in 30 Minutes

Busy week ahead? Don’t worry – here’s a 7-day meal plan with quick and delicious dinners, all ready in under 30 minutes. Perfect for busy weeknights – and some of them even double as a light lunch the next day. 

Jump to: Monday · Tuesday · Wednesday · Thursday · Friday · Saturday · Sunday

Monday – Chicken with Sun-Dried Tomato Pesto Pasta

Looking for a quick dinner that feels restaurant-worthy? This chicken and sun-dried tomato pesto pasta is ready in under 30 minutes. Juicy chicken strips, al dente pasta, and a rich pesto sauce – it works great as a light lunch too, but trust me, it’s a real weeknight dinner hero.

Ingredients (2 servings):

• 2 chicken breasts

• 180 g (6 oz) pasta (penne or fusilli)

• 3 tbsp sun-dried tomato & olive pesto

• 2 tbsp olive oil

• Salt, pepper

• Fresh basil, parmesan (optional)

Instructions:

1. Cook pasta in salted boiling water until al dente.

2. Season chicken, sear in skillet with olive oil (4–5 min per side).

3. Slice into strips.

4. Toss pasta with pesto + splash of cooking water.

5. Serve topped with chicken, basil, parmesan.

Quick tip: Add red pepper flakes for a little heat – it balances the pesto perfectly.

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Tuesday – Tuna & Veggie Tortilla Wrap

No time to cook? These tuna and veggie wraps are your answer. Creamy, crunchy, and packed with protein, they’re perfect for a quick dinner – or wrap them up for tomorrow’s lunchbox.

Ingredients:

• 2 large tortillas

• 1 can tuna in oil, drained

• 2 tbsp Greek yogurt

• 1 small red bell pepper

• 1 carrot

• 2 lettuce leaves

• Salt, pepper, lemon juice

Instructions:

1. Mix tuna with yogurt, lemon, salt, pepper.

2. Slice pepper + carrot into thin strips.

3. Warm tortillas, spread tuna, top with veggies + lettuce.

4. Roll up, slice, serve.

Quick tip: Swap tuna for shredded rotisserie chicken if that’s what you have on hand.

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Wednesday – Creamy Corn Soup with Herb Croutons

This golden creamy corn soup is pure comfort in a bowl – ready in 25 minutes. Smooth, sweet, and topped with crispy croutons and fresh herbs. Light enough for lunch, filling enough for dinner.

Ingredients:

• 1 can sweet corn (10 oz drained)

• 1 small onion

• 1 garlic clove

• 400 ml (1 ½ cups) vegetable broth

• 1 tbsp butter

• 2 tbsp cream

• Salt, pepper, parsley

• 2 slices bread

Instructions:

1. Sauté onion + garlic in butter.

2. Add corn + broth, simmer 10 min.

3. Blend smooth, stir in cream, season.

4. Cube bread, toast for croutons.

5. Serve soup with croutons + parsley.

Quick tip: Add smoked paprika for a subtle BBQ flavor.

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Thursday – Beef Stir-Fry with Colorful Veggies

This beef stir-fry is the ultimate weeknight saver – juicy strips of beef, crisp veggies, and a glossy soy glaze. Dinner ready in 20 minutes – faster than takeout.

Ingredients:

• 250 g (9 oz) beef steak

• 1 red bell pepper

• 1 zucchini

• 1 onion

• 2 tbsp soy sauce

• 1 tbsp sesame or sunflower oil

• Salt, pepper

Instructions:

1. Slice beef thinly against the grain.

2. Cut veggies into strips.

3. Heat oil, stir-fry beef 2–3 min.

4. Add veggies, cook 3 min more.

5. Stir in soy sauce, toss, serve.

Quick tip: Serve with microwavable jasmine rice – ready in 90 seconds.

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Friday – Chicken Salad with Yogurt-Lemon Dressing

Crisp greens, grilled chicken, and a tangy yogurt-lemon dressing make this salad light yet satisfying. Perfect as a refreshing summer dinner – or meal-prep it for tomorrow’s lunch.

Ingredients:

• 2 chicken breasts

• 100 g (3.5 oz) cherry tomatoes

• 1 small cucumber

• 1 carrot

• 1 red bell pepper

• 2 handfuls mixed greens

• 2 tbsp olive oil

• Salt, pepper

Dressing:

• 150 g (5 oz) Greek yogurt

• Juice of ½ lemon

• 1 tsp honey

• Salt, pepper

Instructions:

1. Season + grill chicken (4–5 min per side). Slice.

2. Chop veggies, toss with greens.

3. Whisk dressing ingredients.

4. Combine salad + chicken, drizzle dressing.

Quick tip: Add croutons or toasted seeds for extra crunch.

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Saturday – Pasta with Spinach, Cream & Lemon

A creamy, zesty pasta that feels both light and comforting. Spinach + lemon keep it fresh, cream makes it silky – dinner perfection in 20 minutes.

Ingredients:

• 180 g (6 oz) pasta

• 2 handfuls spinach

• 100 ml (⅓ cup) cream

• 1 garlic clove

• Juice + zest of ½ lemon

• Olive oil, salt, pepper

Instructions:

1. Cook pasta.

2. Sauté garlic in oil, add spinach, wilt.

3. Add cream, season, stir in lemon juice + zest.

4. Toss with pasta, serve.

Quick tip: Use whole-wheat pasta for extra fiber and nuttier flavor.

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Sunday – Potato & Green Bean Stew

A rustic one-pot potato and green bean stew – hearty but light. Perfect for Sunday dinner when you want comfort without spending all day in the kitchen.

Ingredients:

• 300 g (10 oz) potatoes

• 200 g (7 oz) green beans

• 1 onion

• 1 garlic clove

• 1 carrot

• 1 bay leaf

• 1 L (4 cups) vegetable broth

• Salt, pepper, parsley

Instructions:

1. Dice potatoes, trim beans, slice carrot.

2. Sauté onion + garlic, add vegetables.

3. Pour in broth, add bay leaf, simmer 20 min.

4. Season, mash a few potatoes for thickness.

5. Garnish with parsley, serve.

Quick tip: Serve with crusty bread to soak up the broth.

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