The Meal Plan for the Week of July 25, 2022

It feels like there’s never enough time in the day to get everything done! When things get busy, it often means putting something on the back burner, like cooking meals at home. However, preparing meals rather than eating out is better for our health and our wallet.

Keep cooking simple, quick, and easy with these minimal ingredient recipes that can be made in 30 minutes or less.


Korean Beef Bowl

I love ground meats because they are versatile and can be cooked in a flash! A simple sauce gives this dish a full flavor without too many ingredients. Cook your rice ahead of time to save on time or use minute rice if you’re in a hurry. This recipe uses carrots and cucumbers, but you could also pair this with a fresh, green vegetable, like broccoli, to round out the meal.


Taco Pasta

A new take on taco night! This is a hearty, nutrient-dense, one pot meal that can be assembled and cooked in 30-minutes. You could also make this one ahead of time and hold in the fridge to reheat before eating.


BBQ Chicken Power Bowls

Bowl meals are one of my favorites because they’re super easy to make and full of flavor and nutrients. It’s like a one stop shop for dinner! If someone in your family isn’t keen on mixing everything together, you can always serve meal items separately. This recipe uses tahini as a sauce, but you could always use light ranch instead.


Edamame Peanut Noodles

Give this meatless meal a try! Ready in about 15 minutes and using mostly pantry staples makes this recipe a simple, plant-based dinner winner. Edamame is a young soybean, usually sold in a pod. You can find it in the vegetable freezer section at most grocery stores and is a source of protein. You can always add additional lean protein, like shrimp, and if your family isn’t a fan of spinach, you could swap for broccoli or snow peas.


Tuna Patties

I always have canned tuna on hand in my pantry! It makes for an easy lunch or dinner in a pinch. Try out these tuna burgers, seasoned with herbs and tangy lemon. I like to combine sriracha and light mayo to make a simple sauce to go on top of fish burgers, which I think would pair nicely with these. You could also add breadcrumbs to the recipe to make the patties hold together better. Pair with a fresh green salad, vegetable sticks, or coleslaw mix and a whole grain, like buns or rice, to make this a complete meal.

About the dietitian

Lizzie, one of EHG's Client Success Managers, completed her Dietetic Certificate and Internship at Lipscomb University in Nashville, TN and is a Certified Exercise Physiologist and Personal Trainer through the American College of Sports Medicine. Her interest in nutrition and exercise field comes from a passion for helping people meet their goals. Being a part of someone’s health journey by listening, providing them with accountability, and encouraging them every step of the way has been the source of her coaching success.

Lizzie Waldo

Engagement Health Group