Busy professionals in the AEC industry juggle demanding schedules that leave little time for meal prep. Finding quick, nutritious options can be challenging, especially when you rely on energy to power through long days. That’s why we’ve curated a week of simple, healthy meals like hearty sweet potato and black bean chili, one-pan teriyaki salmon with roasted veggies, and portable breakfast ideas like chia pudding and veggie egg muffins. These recipes focus on balanced nutrition—high protein, healthy carbs, and plenty of vegetables—without complicated prep. Let’s dig in!

7 days of healthy dinners

Monday

Main dish: One-Pot Chicken Thighs and Rice

Start your week with this flavorful, one-pot chicken thighs that minimizes cleanup. Juicy chicken thighs, zesty lemon, and fiber-packed brown rice combine in one pan for a comforting meal rich in protein and healthy carbs. Fresh herbs like parsley and thyme add a burst of flavor without relying on heavy sauces.

Side dish: Roasted Broccoli

Roasted broccoli is a simple yet delicious side that brings out its sweetness and crispy edges. Tossed with olive oil and freshly ground pepper, this antioxidant-rich vegetable complements the lemon herb chicken perfectly, adding nutrients like vitamin C and fiber to your plate.

Tuesday

Main dish: Sweet Potato and Black Bean Chili

This hearty vegan chili combines the natural sweetness of sweet potatoes with the earthy richness of black beans for a dish packed with plant-based protein, fiber, and vitamin A. Spiced to perfection, it’s a filling and nutritious option perfect for busy weeknights.

Side dish: Quinoa Salad with Italian Dressing

This light and refreshing quinoa salad adds a vibrant touch to your plate. Quinoa provides healthy carbohydrates and a complete source of protein, while the fresh veggies and tangy Italian dressing add plenty of flavor and texture.

Side dish: Cornbread Muffins

These cornbread muffins are a healthier take on a classic side. Made with whole grains and naturally sweetened with honey, they’re the perfect complement to the robust flavors of the chili, adding a touch of warmth and comfort to your meal.

Wednesday

Main dish: Teriyaki Salmon Sheet Pan Dinner

This one-pan wonder combines flaky, omega-3-rich salmon, tender green beans, and naturally sweet roasted sweet potatoes. Brushed with a flavorful teriyaki glaze, this dish is as nutritious as it is delicious. It offers an outstanding balance of healthy fats, protein, and carbohydrates to energize you midweek.

Side dish: Asian Cucumber Salad

Light and refreshing, this cucumber salad perfectly accompanies teriyaki salmon. Its low-calorie, crunchy, and the tangy sesame-soy dressing complement the bold flavors of the main dish while adding vitamins and antioxidants.

Thursday

Main dish: Slow Cooker Beef and Vegetable Stew

There’s nothing like a hearty beef stew to warm you up after a long day on site. This slow cooker recipe combines tender beef, nutrient-rich root vegetables like carrots and potatoes, and a savory broth to create a comforting, protein-packed meal. High in fiber and loaded with vitamins, it’s a perfect one-pot dinner to satisfy you.

Side dish: Whole-Grain Dinner Rolls

These fluffy dinner rolls are made with whole grains, offering a healthier twist on traditional bread. Rich in fiber and mildly sweetened with honey, they’re perfect for soaking up every last drop of the delicious stew.

Friday

Main dish: Vegetarian Stuffed Bell Peppers

These vibrant stuffed bell peppers are packed with a delicious mixture of quinoa, black beans, and flavorful spices, creating a nutrient-dense, vegetarian-friendly dish. High in plant-based protein, fiber, and antioxidants, they’re as satisfying as they are nutritious.

Side dish: Simple Arugula Salad with Lemon Vinaigrette

This light and refreshing arugula salad balances the richness of the stuffed peppers. Peppery arugula tossed with a bright lemon vinaigrette adds a crisp, tangy contrast while delivering vitamins A and K and a dose of healthy antioxidants.

Saturday

Main dish: Chicken Stir-Fry with Vegetables

This quick and customizable stir-fry is a lifesaver for busy weekends. Featuring lean chicken, a medley of colorful vegetables, and a savory sauce, it’s a high-protein meal packed with vitamins and minerals. You can easily swap the chicken for tofu or shrimp to fit your preferences.

Side dish: Brown Rice with Scallions and Sesame

Brown rice is a wholesome side dish that provides complex carbs for sustained energy. Fresh scallions and nutty sesame oil perfectly complement the bold and savory stir-fry.

Sunday

Main dish: Turkey Meatball Zoodles

End your week with this satisfying low-carb dinner. Tender turkey meatballs, rich in lean protein, are served over spiralized zucchini noodles, offering a lighter alternative to traditional pasta. It’s a flavorful, high-protein meal that won’t weigh you down.

Side dish: Garlic Parmesan Roasted Carrots

Sweet and savory, these roasted carrots are tossed with garlic and Parmesan, creating a perfect side dish loaded with vitamin A and antioxidants. Their caramelized edges and cheesy topping pair wonderfully with the turkey meatballs.

Breakfast and snack ideas to keep you fueled

• Blueberry chia pudding with almond butter: This creamy, make-ahead cia pudding is perfect for busy mornings. Packed with omega-3s from chia seeds, fiber, and a boost of protein from almond butter, it’s a nutrient-dense option that keeps you full for hours. Top with blueberries (or any berries!) for added sweetness and antioxidants.
• Veggie egg muffins: Baked in a muffin tin, these portable egg cups are filled with colorful veggies and cheese, offering a protein-rich breakfast that you can grab and go.
• Greek yogurt parfaits with granola: Layer creamy Greek yogurt with crunchy granola and fresh berries for a quick, balanced snack or grab-and-go breakfast. This combo delivers probiotics, fiber, and natural sweetness to keep you fueled throughout the day.
• Peanut butter banana wraps: A whole-wheat tortilla spread with peanut butter, topped with banana slices, and sprinkled with nuts or sesame seeds creates a delicious snack loaded with healthy fats, carbs, and natural sugars for quick energy.
• Homemade energy bites: These no-bake energy bites combine oats, nut butter, chia seeds, and a touch of sweetness, making them the perfect portable snack for a busy day.

Looking for more simple, healthy meal ideas to fuel your busy week? Subscribe to our newsletter for more weekly menus, time-saving tips, and nutritious recipes delivered to your inbox. Let’s make healthy eating easier—together!