Busy work days often leave construction workers scrambling for quick meals, but too many grab-and-go options are packed with unhealthy ingredients. We’ve put together a weekly meal plan filled with healthy, easy-to-make recipes to help you stay energized all week. From hearty slow-cooker beef stew to simple sheet-pan chicken fajitas, we’ve got your back with this collection of nutritious options.
7 days of healthy dinners
Monday
Main dish: Slow cooker beef stew
This slow-cooker beef stew is a dream for busy construction workers who want to come home to a filling, comforting dinner. Packed with lean protein from the beef and loaded with vegetables like carrots and potatoes, it’s a hearty meal that will keep you going. The slow cooker does all the work, so you can set it in the morning and forget about it. Plus, it’s full of healthy carbs and fiber to keep your energy up for the rest of the night.
Side dish: Garlic herb focaccia
This soft, aromatic garlic herb focaccia is the perfect bread to dip into a rich, savory beef stew. Its golden, crispy crust and tender, fluffy interior is loaded with the comforting flavors of rosemary, garlic, and olive oil. The slight chewiness and herby scent make each bite of stew even more delicious, allowing you to savor every drop. Whether served warm or at room temperature, it’s an ideal bread for soaking up the flavorful stew broth.
Side dish: Garlic roasted Brussels sprouts
These roasted Brussels sprouts are a perfect side dish to complement the rich flavors of beef stew. Tossed in olive oil, garlic, and a pinch of sea salt, the sprouts caramelize in the oven, bringing out their natural sweetness. Packed with fiber and antioxidants, they provide a healthy boost to your meal. The slight crunch and savory flavor balance the hearty stew, making each bite satisfying and nutritious.
Tuesday
Main dish: Sheet pan chicken fajitas
Sheet pan meals make cooking and cleanup a breeze, and this chicken fajita recipe is no exception. Tender chicken, bell peppers, and onions roast together in the oven with a delicious blend of spices. This dish provides a great mix of lean protein and healthy veggies. Plus, it’s an easy recipe to prepare in advance if you need a quick dinner option.
Side dish: Brown rice
Brown rice is a great whole grain that adds healthy complex carbohydrates to your meal. It’s simple to prepare and pairs perfectly with fajitas for a well-rounded dinner. Rich in fiber, brown rice also helps stabilize blood sugar levels, preventing blood sugar imbalances throughout the night.
Side dish: Guacamole and salsa
Add some flavor to your fajitas with fresh guacamole and salsa. Avocados provide heart-healthy fats, while salsa gives a burst of freshness and antioxidants. This combo helps keep the meal light and satisfying.
Wednesday
Main dish: Veggie-packed lentil soup
Lentils are a great plant-based protein that makes this soup filling and nutritious. Packed with vegetables and cooked with spices, this hearty soup will warm you up and fill you with energy. The lentils provide fiber, helping keep you full longer, while the veggies deliver essential vitamins and minerals.
Side dish: Grilled cheese sandwich
A classic grilled cheese sandwich is the perfect pairing for veggie-packed lentil soup, providing a comforting balance of textures and flavors. The crispy, golden-brown exterior of the sandwich contrasts beautifully with the melty, gooey cheese inside, making each bite an irresistible combination of crunch and creaminess. It’s an easy, crowd-pleasing addition to the meal that’s perfect for dunking.
Side dish: Cucumber and tomato salad
This refreshing cucumber and tomato salad is a light, cool complement to the warm and hearty lentil soup. The crisp cucumbers and juicy tomatoes are tossed in a tangy vinaigrette, offering a burst of freshness that balances the soup’s richness. With a sprinkle of fresh herbs like basil or parsley, it adds a flavorful contrast that brightens up the meal. The salad provides additional fiber and antioxidants, enhancing the overall nutritional value of the dish.
Thursday
Main dish: Turkey chili
Lean turkey provides a lighter alternative to traditional chili, and this turkey chili recipe still packs plenty of flavor. The beans and tomatoes in the chili are excellent sources of fiber, and the dish is loaded with protein to keep you full and energized. This is another easy, one-pot meal that can be made ahead of time for busy days.
Pro tip: Swap out the turkey for a variety of beans to make a hearty vegetarian bean chili!
Side dish: Simple dinner rolls
Soft, fluffy dinner rolls are the perfect accompaniment to turkey chili. Their mild flavor and tender texture make them ideal for soaking up the savory chili, adding a comforting element to your meal. Plus, they’re quick and easy to make, requiring minimal ingredients and time.
Side dish: Avocado and black bean salad
An avocado and black bean salad is a fresh, creamy side that complements the hearty flavors of turkey chili. The creamy avocado pairs well with the robust chili, while the black beans add another layer of fiber and protein to your meal. This simple salad is tossed with lime juice, cilantro, and a hint of chili powder, enhancing the overall flavor and offering a refreshing contrast to the warm, spicy chili. It’s a quick and easy side that adds texture and nutrients to your meal.
Friday
Main dish: Grilled salmon
Salmon is rich in omega-3 fatty acids that promote heart health and reduce inflammation. Grilled with a bit of lemon and garlic, it’s a simple yet flavorful meal. Paired with some roasted vegetables, this dish offers a perfect balance of healthy fats and protein.
Side dish: Roasted sweet potatoes
These roasted sweet potatoes are a fantastic source of healthy carbs and provide a natural sweetness to balance the savory salmon. They’re also loaded with vitamins A and C to boost your immune system. Roasting them brings out their natural flavors and makes for a satisfying side.
Side dish: Steamed asparagus
Steamed asparagus is a light and nutritious vegetable that pairs perfectly with grilled salmon. Packed with vitamins A, C, and K, asparagus is known for its anti-inflammatory properties, making it a great complement to the heart-healthy omega-3s in salmon. The slightly earthy flavor of asparagus balances the richness of the fish without overpowering it.
Saturday
Main dish: Veggie stir-fry with tofu
For a plant-based dinner, this veggie stir-fry is an excellent choice. Tofu adds a good dose of protein while absorbing all the flavors of the stir-fried vegetables and sauce. This dish is rich in antioxidants, vitamins, and fiber, making it a nutrient-packed option for the end of the week.
Side dish: Cauliflower rice
Cauliflower rice is a low-carb alternative to regular rice, but it still adds a great texture to your stir-fry. It’s a great way to increase your vegetable intake without sacrificing flavor or substance. We love its versatility in meals and its nutritional punch, perfect for those who are also carb-conscious.
Side dish: Sesame cucumber salad
This refreshing sesame cucumber salad is the perfect complement to a veggie stir-fry with tofu. Thinly sliced cucumbers are tossed in a light dressing of rice vinegar, sesame oil, and soy sauce, then sprinkled with toasted sesame seeds for a burst of flavor. The cool, crisp texture balances the warm stir-fry, while the tangy and nutty notes enhance the meal’s overall flavor.
Sunday
Main dish: Slow Cooker Pulled Pork
Pulled pork is a great way to use the slow cooker and prepare an easy, crowd-pleasing dinner. You can pair it with various sides, and the slow cooking ensures the meat is tender and flavorful. It’s a good source of protein and pairs well with a variety of whole grains and veggies.
Side dish: Coleslaw
Coleslaw can be a healthy addition when made with light dressing and fresh ingredients. The cabbage and carrots provide fiber and antioxidants, making it a great complement to the rich pulled pork. The flavor and crunch combination pairs perfectly with the tender pork, making this an easy and satisfying side.
Side dish: Scalloped Potatoes
These creamy scalloped potatoes are the ultimate comfort food to pair with pulled pork. Thinly sliced potatoes are layered with a rich, cheesy sauce and baked to golden perfection. The creamy texture and indulgent flavors balance the smoky, savory notes of the pulled pork beautifully. This hearty side dish adds a touch of decadence, making your meal feel extra special.
Breakfast and snack ideas to keep you fuelled
Chocolate chia pudding
Chia pudding is perfect for busy mornings. It’s packed with fiber and omega-3 fatty acids, keeping you full longer and helping fuel your day. You can prepare it the night before, making it a grab-and-go option for workers who need a quick breakfast. With so many varieties to choose from, you can make a different flavor of chia pudding each week!
Breakfast Burrito Wrap
A breakfast burrito filled with scrambled eggs, veggies, and avocado offers protein, healthy fats, and fiber to kickstart your day. Wrap it up in a whole wheat tortilla for added fiber, and make it portable for busy mornings. For some extra flavor, top it with some salsa, guacamole, or even sour cream. Burritos also freeze well, making them a must-have meal prep dish for busy construction professionals.
Greek yogurt parfaits
Greek yogurt parfaits are a quick, nutritious breakfast that’s easy to prepare in advance. Layer Greek yogurt with fresh berries, granola, and a drizzle of honey in a portable meal prep container or mason jar. The yogurt provides protein and probiotics for gut health, while the berries add antioxidants and natural sweetness. It’s a refreshing and energizing breakfast option, perfect for busy mornings.
Energy Bites
Energy bites are a great snack for a quick pick-me-up during a long workday. Made with oats, nuts, and honey, they provide a good mix of protein, healthy fats, and fiber, making them the perfect energy booster for workers on the move.
Spicy roasted almonds
Roasted almonds are a quick and healthy snack that’s easy to take on the go. Toss them in olive oil, cayenne pepper, and a pinch of salt, then roast until golden. Packed with healthy fats and protein, they help keep energy levels steady throughout the day. Make a big batch ahead of time to enjoy as a satisfying, crunchy snack during busy work hours.
Bottom line
Keeping a balanced diet while managing a busy workweek can be tough, but with these simple and nutritious meal ideas, you’ll have no trouble staying fueled and healthy.
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