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20 Minute Meals

meal plan 21

Meeting your nutrition goals can be much easier by preparing your meals ahead of time. This will help you save time in figuring out what you want to eat during the week and also decrease the chances of mindless eating. Plan for the week with these weekly meal ideas.

Menu Breakdown

Breakfast Recipe One: Cheesy Sweet Potato Egg Frittata

Egg Frittatas are a great way to pack in your vegetables and protein right at the start of the day. For this recipe, we sliced up sweet potatoes and scrambled some eggs. We added cheese for yummy gooeyness and chives for an earthy and savory flavor. This is definitely a nourishing and satisfying meal to keep you feeling full until lunch. 

cheesy frittata

Breakfast Recipe Two: Pineapple Carrot Muffin Bar

If you’re looking for a great carrot muffin recipe, this is a great option. We made it with crushed pineapple and grated carrots. You can have it for breakfast or a snack. It’s a good way of getting your veggies and fruit in one bite. Enjoy it with your cup of coffee in the morning. 

carrot muffin

Lunch Recipe One: Shrimp Salad with Peanut Dressing

This fresh salad is made with juicy, sauteed shrimp seasoned with honey, garlic, soy sauce, and rice vinegar. Serve it with an easy homemade peanut dressing. We used shrimp for this recipe since it is quick to cook, however, you can easily make this with diced chicken or even garbanzo beans or edamame for a vegetarian option. 

shrimp salad

Lunch Recipe Two: Sweet Potato BLT and Salad

BLT is an iconic lunch sandwich, however, we upgraded our typical toast with nutritious and crunchy sweet potato slices. This takes the classic BLT and gives it a fresh and healthy new twist. 

sweet potato toast

Dinner Recipe One: Instant Pot Pineapple Beef Teriyaki

This super easy one-pot meal takes onions, bell peppers, garlic, and ginger and provides great flavor to beef chunks in a sweet soy sauce. Throw it in the instant pot, let the meat get tender, and you have a delicious meal that your family meal will enjoy.

beef pineapple teriyaki

Dinner Recipe Two: Pan-Fried Pork Chops with Red Cabbage

 This easy sauteed red cabbage makes an excellent side dish to seared pan-fried pork chops. The cabbage is seasoned with a balsamic vinaigrette, while the pork chop is lightly breaded with seasoned flour to get you a nice and crispy golden brown texture. 

pork chops

If you enjoyed these meal ideas, try some of our free recipes:

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