Easy Meals for the Week — What to Make When You Don’t Feel Like Cooking?

You’re standing there, staring into your fridge, exhausted and starving — we’ve all been there. You want to cook something that doesn’t take ages. You just don’t have the motivation to put something together that you know will satisfy you. What you need are easy meals for the week that you can make, preferably, in under 30 minutes. 

We are talking about recipes that are a smart shortcut (think one pot, rotisserie chicken, or wraps). Crowd-pleasing dishes full of basic ingredients that you probably have on hand. They offer maximum satisfaction with minimal effort.

Let’s get started.

What Are the Easiest Meals for the Week?

Simple dishes don’t require complicated recipes. It’s the combination that matters. Aim for a balance of protein, whole grains, and vegetables. You can complement that with fruits, nuts, and seeds. This combination hits that sweet spot between keeping you satiated and saving time on meal prep. 

Easy meals for the week often fall into these categories:

• One-pot meals — The one-pot method can be a nutritional powerhouse with minimal cleanup. Nutrients from meat, veggies, and bones leach into the water and become part of the sauce or are absorbed by other ingredients. This can help “hide” some vegetables or sauces from picky eaters. These include whole grains, like brown rice or barley, and can also aid digestion by providing fiber. (1)
• Stir-fries — Stir-frying can preserve more nutrients than boiling. This often gives veggies a tender crisp surface and more flavor. These are quick and easy meals as you only need one pan to cook, typically a wok. 
• Broiled fish or lean meats — Broiling doesn’t require much added oil or fats, so you can use it to cut down some of the excess calories. It is faster than baking. It also allows the meat to get a nice crust on the outside, and retain the juicy center on the inside.
• Healthy wraps — Whole wheat flour can have a significantly higher nutritional profile than refined flour. It can be a good source of fiber and keep you satiated. Whole-grain tortillas can be high in magnesium and iron, especially if you pair them with leafy greens. 
• Mixed salads — Both fruit and vegetable salads are teeming with fiber. They can help prevent and ease constipation, stabilize cholesterol levels, and avoid weight gain. Emphasizing plant-based foods in your diet can also provide a strong foundation for blood pressure control. (2)
• Overnight oats — Rolled oats can be an excellent source of B vitamins, complex carbs, iron, and magnesium. When you let them soak in milk overnight, you get the perfect texture and creaminess. You can also combine them with other add-ins, like peanut butter, banana, chia seeds, apples, or strawberries. 

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Can You Meal Prep for 7 Days?

Most foods are perfectly safe for consumption within 3 to 4 days after cooking, if they are stored at proper temperatures. However, they may start to taste bad after 5 to 6 days in the fridge. For a 7-day family meal plan, you need foods that can maintain their quality and freshness for a longer period.

That can include:

• Soups and stews
• Homemade energy bites
• Roasted vegetables

To make the food last longer, cook it once and freeze the rest. Refrigerate the cooked food in an airtight container to minimize bacterial growth. You can also prep parts of your food and freeze them separately. This helps prevent the flavors from mixing.

For example, you can have spaghetti and meatballs. Swap the standard ground beef for turkey meatballs. Store the cooked spaghetti in a separate container and freeze the meatballs for future use. 

Mason jars can be another practical example when making a salad. They keep the greens separated from the sauces so they don’t get soggy. 

What Is a Good Meal Plan?

A good meal plan consists of sufficient amounts of all the nutrients that support the physical and energetic needs of the body. Macronutrients, such as fats, proteins, and carbs provide energy for normal metabolic processes, growth, and development. (3)

Variety can help you get all the vitamins and minerals you need without overthinking it. Try to include a rainbow of colors on your plate, like tomatoes, bell peppers, leafy greens, corn, etc. Your plate should include lean proteins, healthy fats, and whole grains. However, you might want to limit the amounts of trans and saturated fats, added sugars, and sodium.

Calories also play a big part in any meal plan. Eating fewer and burning more calories through exercise can help shed excess weight. (4)

Overall, for weight loss:

• One should calculate their daily energy needs based on individual factors and activity level. There are online calculators and apps that can help you do this. 
• Subtracting about 500 calories from that number is usually a good starting point for your meal plan’s daily calorie goal. 

Read more: Single Ingredient Foods: Simplify Your Meals with Natural Ingredients

How Do I Make a Simple Weekly Meal Plan?

Every household can benefit from weekly meal planning. Organizing your meals can help budget expenses and save time. Strategizing allows you to balance the meals, control portions, and add variety.

Plan Foods Around Your Social Schedule

Do you have any dinner dates, team lunches, or other after-hours events? If so, plan your meals around them. That way, you make sure all the food you buy doesn’t spoil before you get to cook it.

Make a List of Recipes

Take a spreadsheet and write down some recipes you prefer. Then, divide that list into different sections. On one side, add the ingredients you need for every meal, including the condiments and spices. Then, calculate the total ingredients you have to buy.

For example, instead of writing 1 cup of oats, two times a week, you can list “oats: 2 cups”. 

You can also color-code the recipes for vegan or vegetarian meals. 

Check What You Already Have

You can make some easy meals for the week for the family, by reusing some ingredients. 

For example, if you buy a rotisserie chicken, you can use the carcass for broth and make chicken pot pie. You can then use the white meat for chicken pitas and the dark meat for chicken enchiladas. 

You could make vegetable soup or stock with kitchen scraps or any veggies that you need to use up. Pour the stock into ice trays and pop them in the freezer.  

Veggies also go well with a dip, such as celery with hummus or peanut butter. There is a wide variety of veggies that you can use as a stir-fry or stuff them in an omelet. 

Finally, if you can’t use up all the vegetables you bought, blanch and freeze them. Blanching can loosen the skin and clean the surface from any dirt or bacteria. It also makes them more appetizing. 

Display The Meal Plan

Put the spreadsheet somewhere everyone can see. This way, the next time someone asks what’s for lunch, you can show them the list. 

Or, you can spend some quality time trying new things. You and your family can make new recipes and share that process on the spreadsheet.   

Cook in Bulk

There are plenty of easy dinner recipes for families you can make in bulk that you can pop in the freezer. 

For example, you can make an extra tray of lasagna, casseroles, stews, frittatas, etc. Let the meals completely cool before you freeze. Don’t forget to label the containers and portion them up. 

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What Meals Can I Prepare for the Week?

You can expect most refrigerated meals to last 3 to 4 days. But, this can vary based on the ingredients you use. 

Best to Consume Within 3 to 4 Days

Here are some easy meals for the week that have a ton of flavor and even some extra protein. 

• Apple pie overnight oats: Mix together some whole grain oats, chia seeds, milk of your choice, shredded apple, cinnamon, nutmeg, vanilla extract, and maple syrup. You can also add some additional toppings right before eating it, like nuts or dried fruit. 
• Rotisserie chicken: Shred the meat and turn it into a chicken salad with celery, pepper, grapes, pecans, and mayo. Serve it on whole-grain bread, in a wrap, or on a bed of greens. These are easy meals for the week for two. 
• Fish with lemon butter sauce: Season firm white fish filets with garlic powder, salt, onion powder, and black pepper. In a separate bowl, melt the butter and mix it with some lemon juice and zest. Cook the fish over medium-high heat (3 to 4 minutes on each side). Then pour the lemon butter sauce over it. Serve with some brown rice or veggies.
• Grilled shrimp: Looking for some pescatarian meal ideas? This dish takes less than 30 minutes and is full of flavor. Thread a couple of shrimp on skewers. Season them with spices and melted butter. Then, grill over medium heat for around 6 seconds on each side.

Can Last 5 to 7 Days

Here are some meal prep ideas you can use for the whole week.

• Mediterranean bean salad: Combine cucumber, celery, onion, chickpeas, prepared kidney beans, dill, and parsley. For the dressing, mix some lemon juice, olive oil, garlic, salt and pepper to taste. 
• Roasted potatoes and beets: Roast beets and sweet potatoes with some seasoning, like thyme, cinnamon, and cayenne pepper. If you want to make it sweeter, add maple syrup.  
• Lentil soup with tomatoes: Cook a lentil soup with stock, onions, lentils, and veggies. If you make a big batch, freeze some for another time when you need an easy meal. 

To kickstart your health journey, you can follow a 7 day weight loss meal plan with a grocery list, which can help you stay organized. It makes it easier to ensure you have all the ingredients you need for the week. 

How Do I Prepare My 1 Week Meal?

Plan your recipes at the start of the week. Have a standard mix of veggies and fruits to make some easy meals for the week. Peel, slice, chop, and roast the vegetables and fruits beforehand. This can cut down on your prep time later. 

To budget your expenses, check to see what’s in season, and tailor your weekly meal plan around that. When cooking in bulk, make six lunches every Sunday. Put three of them in the fridge and the other three in the freezer. You can use glass lock containers or canning jars to make the food last longer. 

Here are some prep goals to try:

• Breakfast: Make puddings in a mason jar. You can make chia seed pudding with any milk you like. Add some maple syrup, cinnamon, and frozen fruit. It provides soluble fiber, which could help manage cholesterol.
• Lunch: Focus your meals around high-fiber and high-protein foods with veggies. 
• Dinner: Include more whole grains, healthy fat, and vegetables. The wider the variety of veggies you use, the less restrictive the meal plan can feel. 

Read more: The Minimalist Diet: How To Simplify Your Meals for Better Health

FAQs

• How to lose 15lb in 7 days?

It is unrealistic to expect to lose 15 pounds in only a week. Most experts recommend aiming to lose 1-2 pounds per week. If you lose weight faster than that, you are much more likely to regain it and to face possible nutrient deficiencies and other adverse effects. If you want to lose 15 pounds safely and sustainably, you can expect for it to take anywhere from 8 to 15 weeks. 

• Can you survive on 800 calories a day?

You might be able to survive on 800 calories per day for a time if you had to, if food was scarce.. However, this is not a healthy or sustainable practice. You are more likely to deprive your body of nutrients, healthy fats, and energy. You can feel exhausted, drained, and unable to concentrate. Very low calorie diets should only be followed in rare circumstances and under medical supervision. 

• Is rice good or bad for you?

Rice is good for you. It provides complex carbohydrates, which are your body’s preferred energy source. White rice is a bit more refined than brown rice and has less fiber, but it is still a healthy choice if you prefer it. Rice is  also rich in folate (if enriched), and brown rice is rich in magnesium, selenium, and manganese.. 

• Can I eat pasta every day?

Pasta can be a sensible option for good nutrition. You can eat it every day as long as you have it as part of balanced meals with lean protein, veggies, and healthy fats. Whole-grain pasta tends to have more fiber than regular white pasta. 

When making cheap easy meals for family, stick to the recommended portions and consider avoiding creamy, high-calorie sauces if you are trying to lose weight. Mixing zucchini noodles with whole-grain spaghetti can help control the carbs you consume if that is your preference.

The Bottom Line

Look at food as an adventure. If you eat the same meals repeatedly, it can quickly become boring. Consider creating balanced meals with good color variety and plate composition. You need diverse fruits and veggies with lean protein, whole grains, and healthy fats. Eating all food groups in moderation can help you meet your nutrition needs without overindulging in calories. 

To avoid last-minute meal plans, try to organize your schedule and prepare in advance. Select a couple of recipes that can fit your budget and are teeming with nutrients. You may want to think of those fruits and veggies that are in season. A balanced meal plan has a mix of essential nutrients that includes a combination of micro and macronutrients.