{"id":66262,"date":"2024-10-10T19:08:31","date_gmt":"2024-10-10T19:08:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66262"},"modified":"2024-12-16T18:32:38","modified_gmt":"2024-12-16T18:32:38","slug":"easy-meals-for-the-week","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/","title":{"rendered":"Easy Meals for the Week \u2014 What to Make When You Don\u2019t Feel Like Cooking?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#What_Are_the_Easiest_Meals_for_the_Week\" >What Are the Easiest Meals for the Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#Can_You_Meal_Prep_for_7_Days\" >Can You Meal Prep for 7 Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#What_Is_a_Good_Meal_Plan\" >What Is a Good Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#How_Do_I_Make_a_Simple_Weekly_Meal_Plan\" >How Do I Make a Simple Weekly Meal Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#Plan_Foods_Around_Your_Social_Schedule\" >Plan Foods Around Your Social Schedule<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#Make_a_List_of_Recipes\" >Make a List of Recipes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#Check_What_You_Already_Have\" >Check What You Already Have<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#Display_The_Meal_Plan\" >Display The Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#Cook_in_Bulk\" >Cook in Bulk<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#What_Meals_Can_I_Prepare_for_the_Week\" >What Meals Can I Prepare for the Week?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#Best_to_Consume_Within_3_to_4_Days\" >Best to Consume Within 3 to 4 Days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#Can_Last_5_to_7_Days\" >Can Last 5 to 7 Days<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#How_Do_I_Prepare_My_1_Week_Meal\" >How Do I Prepare My 1 Week Meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#How_to_lose_15lb_in_7_days\" >How to lose 15lb in 7 days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#Can_you_survive_on_800_calories_a_day\" >Can you survive on 800 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#Is_rice_good_or_bad_for_you\" >Is rice good or bad for you?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#Can_I_eat_pasta_every_day\" >Can I eat pasta every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You\u2019re standing there, staring into your fridge, exhausted and starving \u2014 we\u2019ve all been there. You want to cook something that doesn\u2019t take ages. You just don\u2019t have the motivation to put something together that you know will satisfy you. What you need are easy<\/span><span style=\"font-weight: 400;\"> meals for the week<\/span><span style=\"font-weight: 400;\"> that you can make, preferably, in under 30 minutes.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Meals_For_The_Week\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s get started.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Easiest_Meals_for_the_Week\"><\/span><b>What Are the Easiest Meals for the Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Simple dishes don\u2019t require complicated recipes. It\u2019s 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Easy meals for the week <\/span><span style=\"font-weight: 400;\">often fall into these categories:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>One-pot meals<\/b><span style=\"font-weight: 400;\"> \u2014 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 \u201chide\u201d some vegetables or sauces from picky eaters. These include whole grains, like brown rice or barley, and can also aid digestion by providing fiber. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33682356\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stir-fries <\/b><span style=\"font-weight: 400;\">\u2014 Stir-frying can preserve more nutrients than boiling. This often gives veggies a tender crisp surface and more flavor. These are <\/span><span style=\"font-weight: 400;\">quick and easy meals<\/span><span style=\"font-weight: 400;\"> as you only need one pan to cook, typically a wok.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Broiled fish or lean meats<\/b><span style=\"font-weight: 400;\"> \u2014 Broiling doesn\u2019t 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy wraps <\/b><span style=\"font-weight: 400;\">\u2014 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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mixed salads <\/b><span style=\"font-weight: 400;\">\u2014 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. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10990999\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overnight oats <\/b><span style=\"font-weight: 400;\">\u2014 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.\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Meals_For_The_Week\">Check out the BetterMe: Health Coaching app<\/a> and watch it propel your weight loss journey into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Meal_Prep_for_7_Days\"><\/span><b>Can You Meal Prep for 7 Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 <\/span><span style=\"font-weight: 400;\">7-day <a href=\"https:\/\/betterme.world\/articles\/7-day-family-meal-plan\/\">family meal plan<\/a><\/span><span style=\"font-weight: 400;\">, you need foods that can maintain their quality and freshness for a longer period.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soups and stews<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Homemade energy bites<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted vegetables<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mason jars can be another practical example when making a salad. They keep the greens separated from the sauces so they don\u2019t get soggy.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Meal_Plan\"><\/span><b>What Is a Good Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calories also play a big part in any meal plan. Eating fewer and burning more calories through exercise can help shed excess weight. (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/eat\/calories.htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overall, for weight loss:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Subtracting about 500 calories from that number is usually a good starting point for your meal plan\u2019s daily calorie goal.\u00a0<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/single-ingredient-foods\/\"><i>Single Ingredient Foods: Simplify Your Meals with Natural Ingredients<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Make_a_Simple_Weekly_Meal_Plan\"><\/span><b>How Do I Make a Simple Weekly Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plan_Foods_Around_Your_Social_Schedule\"><\/span><b>Plan Foods Around Your Social Schedule<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2019t spoil before you get to cook it.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Make_a_List_of_Recipes\"><\/span><b>Make a List of Recipes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, instead of writing 1 cup of oats, two times a week, you can list \u201coats: 2 cups\u201d.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also color-code the recipes for vegan or vegetarian meals.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Check_What_You_Already_Have\"><\/span><b>Check What You Already Have<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can make some <\/span><span style=\"font-weight: 400;\">easy meals for the week for the family,<\/span><span style=\"font-weight: 400;\"> by reusing some ingredients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, if you can\u2019t 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.\u00a0<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Meals_For_The_Week\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-2-2.png\" alt=\"easy meals for the week\" width=\"1921\" height=\"1080\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Display_The_Meal_Plan\"><\/span><b>Display The Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Put the spreadsheet somewhere everyone can see. This way, the next time someone asks what\u2019s for lunch, you can show them the list.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cook_in_Bulk\"><\/span><b>Cook in Bulk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are plenty of <\/span><span style=\"font-weight: 400;\">easy dinner recipes for families<\/span><span style=\"font-weight: 400;\"> you can make in bulk that you can pop in the freezer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you can make an extra tray of lasagna, <a href=\"https:\/\/betterme.world\/articles\/keto-casserole-recipes\/\">casseroles<\/a>, stews, frittatas, etc. Let the meals completely cool before you freeze. Don\u2019t forget to label the containers and portion them up.\u00a0<\/span><\/p>\n<p><strong>Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Meals_For_The_Week\">BetterMe: Health Coaching <\/a> app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Meals_Can_I_Prepare_for_the_Week\"><\/span><b>What Meals Can I Prepare for the Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can expect most refrigerated meals to last 3 to 4 days. But, this can vary based on the ingredients you use.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_to_Consume_Within_3_to_4_Days\"><\/span><b>Best to Consume Within 3 to 4 Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are some <\/span><span style=\"font-weight: 400;\">easy meals for the week <\/span><span style=\"font-weight: 400;\">that have a ton of flavor and even some extra protein.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Apple pie overnight oats: <\/b><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rotisserie chicken: <\/b><span style=\"font-weight: 400;\">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<\/span><span style=\"font-weight: 400;\"> easy meals for the week for two.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish with lemon butter sauce: <\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grilled shrimp:<\/b><span style=\"font-weight: 400;\"> Looking for some <\/span><a href=\"https:\/\/betterme.world\/articles\/pescatarian-meal-ideas\/\"><span style=\"font-weight: 400;\">pescatarian meal ideas<\/span><\/a><span style=\"font-weight: 400;\">? 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.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Last_5_to_7_Days\"><\/span><b>Can Last 5 to 7 Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are some <\/span><a href=\"https:\/\/betterme.world\/articles\/meal-prep-ideas-for-weight-loss\/\"><span style=\"font-weight: 400;\">meal prep ideas<\/span><\/a><span style=\"font-weight: 400;\"> you can use for the whole week.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mediterranean bean salad<\/b><span style=\"font-weight: 400;\">: 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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Roasted potatoes and beets:<\/b><span style=\"font-weight: 400;\"> Roast beets and sweet potatoes with some seasoning, like thyme, cinnamon, and cayenne pepper. If you want to make it sweeter, add maple syrup.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lentil soup with tomatoes:<\/b><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To kickstart your health journey, you can follow a <\/span><span style=\"font-weight: 400;\">7 day weight loss meal plan with a <a href=\"https:\/\/betterme.world\/articles\/grocery-list-for-weight-loss\/\">grocery list<\/a><\/span><span style=\"font-weight: 400;\">, which can help you stay organized. It makes it easier to ensure you have all the ingredients you need for the week.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Prepare_My_1_Week_Meal\"><\/span><b>How Do I Prepare My 1 Week Meal?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Plan your recipes at the start of the week. Have a standard mix of veggies and fruits to make some <\/span><span style=\"font-weight: 400;\">easy meals for the week<\/span><span style=\"font-weight: 400;\">. Peel, slice, chop, and roast the vegetables and fruits beforehand. This can cut down on your prep time later.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To budget your expenses, check to see what\u2019s 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some prep goals to try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Focus your meals around high-fiber and high-protein foods with veggies.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Include more whole grains, healthy fat, and vegetables. The wider the variety of veggies you use, the less restrictive the meal plan can feel.\u00a0<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/minimalist-diet\/\"><i>The Minimalist Diet: How To Simplify Your Meals for Better Health<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Meals_For_The_Week\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/26.png\" alt=\"easy meals for the week\" width=\"2560\" height=\"1440\" \/><\/a><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_to_lose_15lb_in_7_days\"><\/span><strong>How to lose 15lb in 7 days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_survive_on_800_calories_a_day\"><\/span><strong>Can you survive on 800 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_rice_good_or_bad_for_you\"><\/span><strong>Is rice good or bad for you?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Rice is good for you. It provides complex carbohydrates, which are your body\u2019s 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\u00a0 also rich in folate (if enriched), and brown rice is rich in magnesium, selenium, and manganese..\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_eat_pasta_every_day\"><\/span><strong>Can I eat pasta every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When making <\/span><span style=\"font-weight: 400;\">cheap easy meals for family<\/span><span style=\"font-weight: 400;\">, 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.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Meals_For_The_Week\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019re standing there, staring into your fridge, exhausted and starving \u2014 we\u2019ve all been there. You want to cook something that doesn\u2019t take ages. You just don\u2019t 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 [&hellip;]<\/p>\n","protected":false},"author":97,"featured_media":66264,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[74],"tags":[],"coauthors":[254,87],"class_list":["post-66262","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-ideas"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Easy Meals for the Week \u2014 What to Make When You Don\u2019t Feel Like Cooking? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you feeling burnt out from making food every single day? We selected some \u2605 EASY MEALS FOR THE WEEK \u27a4 to ensure you always have something on hand + prep tips.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Easy Meals for the Week \u2014 What to Make When You Don\u2019t Feel Like Cooking?\" \/>\n<meta property=\"og:description\" content=\"Are you feeling burnt out from making food every single day? We selected some \u2605 EASY MEALS FOR THE WEEK \u27a4 to ensure you always have something on hand + prep tips.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T18:32:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1171294696-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Maja Petrushevska, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maja Petrushevska, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/\"},\"author\":{\"name\":\"Maja Petrushevska\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/72f637fd38527ac284704caf31f97ccb\"},\"headline\":\"Easy Meals for the Week \u2014 What to Make When You Don\u2019t Feel Like Cooking?\",\"dateModified\":\"2024-12-16T18:32:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/\"},\"wordCount\":2097,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1171294696-scaled.jpg\",\"articleSection\":[\"Meal Ideas\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You\u2019re standing there, staring into your fridge, exhausted and starving \u2014 we\u2019ve all been there. You want to cook something that doesn\u2019t take ages. You just don\u2019t have the motivation to put something together that you know will satisfy you. What you need are easy<\/span><span style=\\\"font-weight: 400;\\\"> meals for the week<\/span><span style=\\\"font-weight: 400;\\\"> that you can make, preferably, in under 30 minutes.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s get started.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Easiest Meals for the Week?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Simple dishes don\u2019t require complicated recipes. It\u2019s 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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Easy meals for the week <\/span><span style=\\\"font-weight: 400;\\\">often fall into these categories:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>One-pot meals<\/b><span style=\\\"font-weight: 400;\\\"> \u2014 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 \u201chide\u201d some vegetables or sauces from picky eaters. These include whole grains, like brown rice or barley, and can also aid digestion by providing fiber. 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We selected some \u2605 EASY MEALS FOR THE WEEK \u27a4 to ensure you always have something on hand + prep tips.\u00a0","og_url":"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T18:32:38+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1171294696-scaled.jpg","type":"image\/jpeg"}],"author":"Maja Petrushevska, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Maja Petrushevska, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/"},"author":{"name":"Maja Petrushevska","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/72f637fd38527ac284704caf31f97ccb"},"headline":"Easy Meals for the Week \u2014 What to Make When You Don\u2019t Feel Like Cooking?","dateModified":"2024-12-16T18:32:38+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/"},"wordCount":2097,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1171294696-scaled.jpg","articleSection":["Meal Ideas"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You\u2019re standing there, staring into your fridge, exhausted and starving \u2014 we\u2019ve all been there. You want to cook something that doesn\u2019t take ages. You just don\u2019t have the motivation to put something together that you know will satisfy you. What you need are easy<\/span><span style=\"font-weight: 400;\"> meals for the week<\/span><span style=\"font-weight: 400;\"> that you can make, preferably, in under 30 minutes.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let\u2019s get started.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Easiest Meals for the Week?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Simple dishes don\u2019t require complicated recipes. It\u2019s 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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Easy meals for the week <\/span><span style=\"font-weight: 400;\">often fall into these categories:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>One-pot meals<\/b><span style=\"font-weight: 400;\"> \u2014 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 \u201chide\u201d some vegetables or sauces from picky eaters. These include whole grains, like brown rice or barley, and can also aid digestion by providing fiber. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33682356\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/","url":"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/","name":"Easy Meals for the Week \u2014 What to Make When You Don\u2019t Feel Like Cooking? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/easy-meals-for-the-week\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1171294696-scaled.jpg","dateModified":"2024-12-16T18:32:38+00:00","description":"Are you feeling burnt out from making food every single day? 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