Meal PlannerOpen planner

30-Minute Meal Plan

A free 7-day meal plan with breakfast, lunch, dinner, and snacks ready in 30 minutes or less. Load it into your weekly planner, print a PDF, or shop from the grocery list.

This seven-day plan uses recipes with prep plus cook time of 30 minutes or less — built for busy weeknights when you need dinner on the table fast. Load the week, tweak any slot, and generate one grocery list for the whole week.

Avg calories
1,446.4 / day
Meals planned
28
Grocery lines
124
Plan length
7 days

7-day meal calendar

Breakfast, lunch, dinner, and snack for each day — every recipe cooks in 30 minutes or less.

Nutrition breakdown

Totals for the full week and daily averages across all 28 planned meals (4 per day).

Calories

1,446.4 cal/day

10,125.0 cal weekly

Protein

70.9 g/day

496.0 g weekly

Carbs

102.4 g/day

717.0 g weekly

Fat

81.7 g/day

572.1 g weekly

NutrientDaily avgWeekly total
Calories1,446.4 cal10,125.0 cal
Protein70.9 g496.0 g
Carbs102.4 g717.0 g
Fat81.7 g572.1 g

Grocery list

124 items aggregated from all 28 recipes, grouped by store aisle. Load the plan to check items off in the interactive planner.

Produce

  • apple1 cup
  • apples1 3/4 cup
  • avocado1 cup
  • bananas6 whole
  • basil1 tbsp
  • broccoli2 tbsp
  • carrot1 tbsp
  • fresh garlic2 clove
  • fresh parsley4 tbsp
  • garlic5 clove
  • garlic powder1 1/8 tsp
  • green pepper1 tsp
  • ground ginger3/4 tsp
  • lemon juice1/2 cup
  • lettuce1 whole
  • mushrooms3 whole
  • onion8 whole
  • onion powder1 tsp
  • parsley4 tbsp
  • pineapple, crushed1 can
  • potatoes3 whole
  • red bell pepper4 tbsp
  • red delicious apples2 whole
  • red pepper flakes1/2 tsp
  • romaine lettuce leaves8 leaf
  • tomatoes4 can

Meat & Seafood

  • bacon12 slice
  • boneless chicken breast2 lb
  • cooked shrimp1 lb
  • dried beef1/4 lb
  • ground beef1 1/2 lb
  • pork steak2 whole
  • white chicken meat packed in water0.8 cup

Dairy & Eggs

  • butter2 stick
  • cheese1 lb
  • cream cheese13 oz
  • creamy peanut butter2/3 tbsp
  • egg1 whole
  • eggs25 whole
  • evaporated milk1 can
  • hard-boiled eggs2 whole
  • heavy cream1/3 cup
  • milk1 1/2 quart
  • mozzarella cheese4 oz
  • peanut butter2 stick
  • sour cream3/8 cup
  • tasty cheese8 oz
  • whole milk2 cup

Bakery

  • bagels3 whole
  • hoagie rolls4 whole
  • honey-wheat bread4 slice
  • rolls4 whole
  • whole wheat bread80 slice

Pantry

  • barbecue sauce2 cup
  • brown sugar5 1/3 tbsp
  • canola oil6 tbsp
  • cooking oil1 tbsp
  • extra virgin olive oil5 1/3 tbsp
  • flour3 1/4 cup
  • grapeseed oil2 tbsp
  • lentils1 cup
  • light brown sugar6 2/3 tbsp
  • navy beans6 can
  • olive oil1 1/4 cup
  • pecans12 3/4 tbsp
  • powdered sugar3.56 tbsp
  • quick-cooking oats1 1/2 cup
  • red wine vinegar1 1/4 cup
  • soy sauce4 tbsp
  • sugar2 cup
  • vanilla beans1 tsp
  • vegetable oil12 1/8 tbsp

Spices

  • chili powder1 tsp
  • cinnamon2/3 tsp
  • ground black pepper2 tsp
  • ground cinnamon1 tsp
  • pepper3 1/8
  • salt1 1/2 tbsp
  • salt & freshly ground black pepper1 tbsp
  • seasoning salt1 1/3 tbsp
  • steak seasoning2 tsp

Other

  • ahi tuna steaks4 whole
  • artichoke hearts8 oz
  • baby beets4 whole
  • baking powder1.19 tbsp
  • baking soda1/4 tsp
  • bittersweet chocolate3 oz
  • black sesame seed4 tbsp
  • bologna1 lb
  • brownie mix3 oz
  • cauliflower2 tbsp
  • celery4 stalk
  • coriander8 tbsp
  • deer chops2 lb
  • deli ham1 lb
  • feta cheese2 oz
  • grainy mustard1 tbsp
  • grapes1 3/4 cup
  • greek olives12 whole
  • green onion1 whole
  • hearts of palm1 whole
  • instant espresso1 tbsp
  • kalamata olive10 2/3 tbsp
  • margarine2 2/3 tbsp
  • mayonnaise3 1/4 cup
  • mini marshmallows1 whole
  • mint leaf1 1/2 tsp
  • miracle whip12 tbsp
  • olive10 2/3 tbsp
  • plastic wrap2 whole
  • prepared pizza crust1 whole
  • raisins5.2 tbsp
  • ranch salad dressing2 tbsp
  • sambuca liqueur4 tbsp
  • semi-sweet chocolate chips3 oz
  • sesame seeds8 tbsp
  • sour dill pickles2 whole
  • spray cooking spray4 spray
  • sweet pickle relish3 1/2 tbsp
  • tuna2 whole
  • unsweetened cocoa powder12 tbsp
  • vanilla1.08 tsp
  • walnuts10 2/3 tbsp
  • water2 1/2 quart

Who this plan is for

Working parents, students, and anyone short on time who still wants home-cooked meals. Load the plan, swap a meal if needed, and print a PDF for the fridge. For a related option, see our easy meal plan.