Easy Meals for Busy Weeknights
We know your weekdays are crazy busy! So check out these 5 easy meals that are healthy, filling, and on the table in 30 minutes or less! See Daily Recommendations for a Healthy, Balanced Diet
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Day 1
| Meal |  |
Ingredients | |
Calories/Serving |
| Dinner |  |
Caribbean Casserole, Fresh Start Fruit Cup, Jicama & Asian Pear Salad 2 servings Caribbean Casserole 1 serving Fresh Start Fruit Cup 1 serving Jicama & Asian Pear Salad 1 cup (8 oz) milk, nonfat |
|
503 Calories |
| Nutrition Info | ||
| Total Calories: 503 % Fat: 10% % Saturated Fat: 2% % Carbohydrate: 78% % Protein: 16% |
Sodium: 323 mg Cholesterol: 6 mg Fiber: 16 g Vitamin A: 29% Vitamin C: 186% Calcium: 50% |
Grains: ½ ounce Vegetables: 1 ½ cups Fruits: 1 ¼ cups Milk: 1 cup Meat and Beans: 0 ounces |
Day 2
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner | |
5 Happiness Fried Noodles 1 serving 5 Happiness Fried Noodles 1 cup (8 oz) milk, nonfat |
|
533 Calories |
| Nutrition Info | ||
| Total Calories: 533 % Fat: 15% % Saturated Fat: 3% % Carbohydrate: 69% % Protein: 18% |
Sodium: 493 mg Cholesterol: 81 mg Fiber: 7 g Vitamin A: 50% Vitamin C: 15% Calcium: 35% |
Grains: 3 ½ ounces Vegetables: 1 ½ cups Fruits: 0 cups Milk: 1 cup Meat and Beans: 0 ounces |
Day 3
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner | |
BBQ Burger Dinner, California Coleslaw 1 serving BBQ Burger Dinner 1 serving California Coleslaw |
|
587 Calories |
| Nutrition Info | ||
| Total Calories: 587 % Fat: 20% % Saturated Fat: 7% % Carbohydrate: 46% % Protein: 36% |
Sodium: 904 mg Cholesterol: 132 mg Fiber: 9 g Vitamin A: 56% Vitamin C: 56% Calcium: 46% |
Grains: 1 ½ ounces Vegetables: 1 ¾ cups Fruits: ¾ cup Milk: 1 cup Meat and Beans: 5 ounces |
Day 4
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner | |
Spicy Chicken w/Angel Hair Pasta 1 serving Spicy Chicken w/Angel Hair Pasta 1 cup (8 oz) milk, nonfat |
|
503 Calories |
| Nutrition Info | ||
| Total Calories: 503 % Fat: 17% % Saturated Fat: 4% % Carbohydrate: 58% % Protein: 27% |
Sodium: 228 mg Cholesterol: 55 mg Fiber: 13 g Vitamin A: 33% Vitamin C: 61% Calcium: 40% |
Grains: 2 ½ ounces Vegetables: 2 cups Fruits: 0 cups Milk: 1 cup Meat and Beans: 2 ounces |
Day 5
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner | |
Broccoli Omelet, Oven Wedge Fries, Cantaloupe, Toast w/Jam 1 serving Broccoli Omelet 1 serving Oven Wedge Fries 1 cup cantaloupe, diced 1 slice whole-wheat bread, toasted 2 teaspoons fruit preserves, low sugar 1 cup (8 oz) milk, nonfat |
|
555 Calories |
| Nutrition Info | ||
| Total Calories: 555 % Fat: 16% % Saturated Fat: 6% % Carbohydrate: 59% % Protein: 27% |
Sodium: 633 mg Cholesterol: 228 mg Fiber: 10 g Vitamin A: 88% Vitamin C: 265% Calcium: 56% |
Grains: 1 ounce Vegetables: 3 cups Fruits: 1 cup Milk: 1 ½ cups Meat and Beans: 2 ½ ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
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