A Busy Person’s Meal Plan

A quick and easy guide for breakfast, lunch, dinner, and snacks (15 minutes or less!).

When life gets hectic, eating well often falls by the wayside. But fueling your body doesn't have to mean hours in the kitchen. Whether you're balancing work, family, or a packed schedule, this meal plan keeps things simple and nourishing. Every meal can be made in 15 minutes or less — no stress, just real food that fits real life.

Monday

Breakfast: Greek yogurt bowl — 1 cup full-fat plain Greek yogurt (or Cocojune for dairy-free), 1 cup berries (strawberries, blackberries, or cherries), 1 oz walnuts, optional drizzle of honey.

Lunch: Tuna salad toast — Mix 5 oz canned wild-caught tuna (Wild Planet) with ½ avocado, 1 tbsp Dijon mustard, 1 tsp avocado oil mayo (Primal Kitchen), lemon juice, salt, and pepper. Serve on sourdough or whole grain toast (Ezekiel, Base Culture). Pro tip: Top with kimchi and microgreens.

Snack: 1 apple + 2 tbsp almond or peanut butter (Teddie, Once Again, or Artisana).

Dinner: Avocado herb salmon — Sear wild-caught salmon in avocado oil (3–4 minutes per side) with sea salt, pepper, and paprika. Blend ½ avocado with olive oil, lemon, garlic, dill, salt, and pepper for a quick sauce. Drizzle over salmon and serve with arugula or mixed greens. Optional: add pre-roasted sweet potato or cauliflower rice.

Tuesday

Breakfast: Protein smoothie — Blend 2 scoops protein powder (Be Well by Kelly, Truvani), frozen spinach, frozen berries, 1 tbsp peanut butter, and ¾ cup almond milk (Malk Organics, Three Wishes).

Lunch: Greek salad — Mixed greens, 3 oz grilled chicken, ¼ cup chickpeas, 1 oz feta, tomatoes, cucumbers, peppers, red onions, lemon squeeze, olive oil.

Snack: Hummus (Hope, Ithaca) with veggie sticks (carrots, bell peppers, cucumber).

Dinner: Chicken fajitas — Sauté 3 oz chicken with peppers and onions, serve with ½ cup black beans, ¼ avocado, 2 tbsp plain Greek yogurt, salad, and 2 grain-free tortillas (Siete).

Wednesday

Breakfast: Cottage cheese pesto eggs — Scramble 2 pasture-raised eggs with ½ cup cottage cheese and 1 tbsp pesto (Gotham Greens). Serve with toast (Ezekiel, Base Culture).

Lunch: Turkey pesto wrap — Roll turkey slices (Applegate), pesto, sliced tomatoes, and microgreens (AeroFarms) into a chickpea wrap (Siete).

Snack: Coconut yogurt (Cocojune) with almonds/walnuts and sliced kiwi.

Dinner: Red lentil pasta — Cook 3.5 oz red lentil pasta (Explore Cuisine) and toss with 1 cup marinara (Rao’s), ¼ cup shredded mozzarella, and 2 cups steamed broccoli.

Thursday

Breakfast: Chia seed pudding — Soak 3 tbsp chia seeds with 2 scoops collagen (Further Food) and ¾ cup almond milk overnight. In the morning, stir and top with fresh fruit.

Lunch: Smoked salmon toast — 3 oz wild-caught smoked salmon, avocado slices, ½ cup cottage cheese, lemon, dill, salt, and pepper on toast (Ezekiel, Base Culture).

Snack: High-fiber crackers (Topseedz, Mary’s Gone, Flackers) with guacamole.

Dinner: Grass-fed burger bowl — Sear a grass-fed beef patty, serve over arugula or spinach with avocado, pickles, tomatoes, pickled onions, and a drizzle of tahini or Primal Kitchen ranch. Optional: top with a fried pasture-raised egg.

Friday

Breakfast: Breakfast tacos — Scramble 2 eggs with ½ cup black beans, ¼ sliced avocado, salsa, 3–4 tbsp Greek yogurt, and serve in 2 grain-free tortillas (Siete).

Lunch: Green goddess salad — Toss mixed greens, microgreens (AeroFarms), basil, cucumber, pumpkin seeds, 3.5 oz tofu, and green goddess dressing (Primal Kitchen).

Snack: Boiled edamame with sea salt (try Jennifer Fisher’s spicy salt for extra flavor!).

Dinner: Zucchini noodle stir-fry — Sauté zucchini noodles with coconut aminos, garlic, ginger, and sesame oil. Add pre-cooked wild shrimp or organic rotisserie chicken. Top with green onions, sesame seeds, and pair with quinoa, sweet potato, or rice.

Tips for Success

• Batch Prep Smart: Pre-chop veggies, pre-cook proteins, and wash greens to make assembling meals even faster.
• Stock Your Staples: Keep quick wins like tuna, frozen spinach, chickpea tortillas, and healthy dressings on hand.
• Mix & Match: Many of these meals can be swapped around depending on what’s in your fridge!

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