Finding time to cook during a hectic workweek can feel challenging, especially when you’re constantly on the go. Quick meals often mean grabbing something more convenient than nutritious, but it doesn’t have to be that way. From hearty black bean-quinoa bowls to quick hash brown quiche cups, this weekly meal plan is packed with simple, healthy recipes that are easy to prepare and designed to keep you fueled, no matter how busy your schedule gets.

7 days of healthy dinners

Monday

Main dish: Kale & avocado salad with blueberries & edamame

This kale and avocado salad offers a perfect mix of nutrients and vibrant flavors. Packed with fiber-rich kale, creamy avocado, sweet blueberries, and protein-loaded edamame, it’s a satisfying, well-balanced meal. Tossed in a tangy lemon vinaigrette, it delivers 376 calories per serving, along with 31 grams of healthy fats, 21 grams of carbohydrates, and 9 grams of protein. For an extra dose of protein, top with grilled chicken, steak, or tofu.

Side dish: Buffalo cauliflower with blue cheese sauce

Buffalo cauliflower offers the bold, spicy flavor you crave but with fewer calories than traditional wings. The roasted cauliflower florets bring 4 grams of fiber and 7 grams of protein per serving, making this a veggie-packed alternative. Paired with a creamy blue cheese dip, it’s a delicious way to satisfy your cravings while sneaking in extra nutrients. Best of all, it’s simple to make and can be done within half an hour.

Tuesday

Main dish: Salmon & avocado poke bowl

This Hawaiian-inspired salmon and avocado poke bowl features tender, bite-sized pieces of marinated salmon combined with creamy avocado and served over a bed of brown rice. The marinade, made with soy sauce, sesame oil, sriracha, and Chinese-style mustard, adds a flavorful kick to the dish. Each serving provides a balanced meal with 22 grams of healthy fats and 30 grams of protein from the salmon and avocado. It also comes with complex carbohydrates from the brown rice, which give you energy for a longer period—perfect for construction workers with long hours.

Side dish: Caprese skewers

These simple caprese skewers combine fresh grape tomatoes, basil leaves, and mozzarella balls, drizzled with extra-virgin olive oil and aged balsamic vinegar. Each skewer offers a burst of flavor and a good balance of healthy fats and protein from the mozzarella. They are easy to pack and are a great side dish to complement your poke bowl.

Wednesday

Main dish: Slow-Cooker Chicken & White Bean Stew

This hearty slow-cooker stew combines tender chicken breasts with fiber-rich cannellini beans, fresh kale, and aromatic rosemary, all simmered together in a slow cooker. Just toss in the ingredients and let the cooker do its work, and you’ll be rewarded with several servings. Each serving provides 54 grams of carbohydrates and 44 grams of protein, helping you stay full longer. It’s a great recipe to maximize your cooking time and requires minimal preparation. The leftovers also make for a great next-day lunch! 

Side dish: Tuna & Olive Spinach Salad

This Mediterranean-inspired salad features protein-rich canned tuna mixed with briny olives and creamy feta cheese, served over a bed of fresh spinach. It takes only ten minutes to make, making it a perfect side dish for people constantly on the go. Each serving delivers 376 calories, 21 grams of fat, 26 grams of carbohydrates, and 26 grams of protein, making it a nutritious and satisfying side dish.

Thursday

Main dish: Slow-Cooker Mediterranean Diet Stew

This hearty Mediterranean stew combines a variety of vegetables, fiber-rich legumes, and healthy fats, aligning well with the Mediterranean diet. The slow-cooker method allows the flavors to meld together, resulting in a comforting and nutritious meal. Each serving provides a balanced mix of nutrients, supporting overall health and well-being.

Side dish: Egg salad lettuce wraps

These egg salad lettuce wraps offer a lighter twist on the classic sandwich, using crisp lettuce leaves instead of bread. The combination of protein-rich eggs and fresh vegetables makes for a satisfying and nutritious side dish. Each serving delivers essential nutrients while keeping the meal light and refreshing.

Friday

Main dish: Baked eggs in tomato sauce with kale

This dish features eggs poached in a savory tomato sauce with hearty kale, delivering a flavorful and nutritious meal. Each serving provides 344 calories, 20 grams of fat, 21 grams of carbohydrates and protein, making it a balanced option for dinner. This one-pan meal is both simple to prepare and satisfying. It takes around half an hour to make and can easily be customized to your preferences.

Side dish: Avocado toast with burrata

Elevate your meal with this creamy avocado toast topped with rich burrata cheese. The crisp toast adds a delightful texture, making it a perfect complement to the baked eggs. To make it even better, you can use the toast to scoop up the flavorful tomato sauce from the baked eggs.

Saturday

Main dish: Loaded cucumber & avocado sandwich

This refreshing cucumber and avocado sandwich combines with a creamy spread made from ricotta, extra-sharp Cheddar cheese, chives, lemon juice, salt, and pepper. This spread gives this veggie sandwich a rich flavor, while sliced red peppers, cucumbers, and avocado provide the filling. Each serving delivers 403 calories, 23 grams of fat, 35 grams of carbohydrates, and 17 grams of protein, making it a balanced and satisfying meal.

Side dish: Mashed chickpea salad with dill & capers

This creamy yet light chickpea salad is full of bright, herby goodness. On its own, it’s great to serve alongside a sandwich or veggie burger in place of potato salad or coleslaw. Each serving provides 186 calories, 12 grams of fat, 16 grams of carbohydrates, and 5 grams of protein, making it a nutritious and flavorful side dish.

Sunday

Main dish: Black bean-quinoa Buddha bowl

This hearty Buddha bowl combines protein-rich black beans and quinoa, providing a satisfying base for a variety of fresh toppings. Each serving delivers 500 calories, 16 grams of fat, 74 grams of carbohydrates, and 20 grams of protein, making it a balanced meal option, especially for people with high energy demands. Including pico de gallo, cilantro, and avocado adds fresh flavors and healthy fats, enhancing taste and nutrition.

Side dish: Greek yogurt parfait

This simple and healthy parfait layers creamy Greek yogurt with fresh berries, crunchy granola, and a drizzle of honey. Each serving offers a nutritious balance of protein, carbohydrates, and healthy fats, making it a perfect dessert to round out a meal. The combination of textures and flavors makes this parfait both satisfying and delicious.

Breakfast and snack ideas to keep you fueled

Finding time for a nutritious breakfast or snack can be tricky, especially when mornings are hectic. These recipes are quick, easy to prepare, and portable—perfect for trade workers with busy schedules. They’re packed with ingredients to keep you energized throughout the day.

• Yogurt & honey fruit cups: This refreshing option pairs creamy yogurt with fresh fruit and a drizzle of honey for natural sweetness. It’s simple to prepare and makes for a light, healthy snack or breakfast. Plus, it’s easy to pack and enjoy on the go.
• Hash brown quiche cups: These mini quiches combine crispy hash browns with eggs, spinach, and cheese for a satisfying bite. They’re a great make-ahead option that reheats well, making mornings easier. Their hearty mix of ingredients will help you stay full until your next meal.
• Overnight oats with yogurt: Overnight oats are a no-fuss breakfast you can prepare the night before. They combine oats, maple syrup, and milk with a topping of yogurt and fresh fruit. This meal is filling and delicious, perfect for a quick grab-and-go start to your day.
• Egg muffins: Egg muffins are a versatile, protein-packed choice that can be customized with vegetables and cheese. They’re meal prep-friendly, making it easy to have a healthy snack or breakfast ready when needed. Their small size makes them perfect for eating on the move.

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