Meal Plan for Busy Person
Creating a meal plan for a busy person involves choosing recipes that are quick, easy to prepare, and require minimal time in the kitchen. Here's a sample meal plan for a day:
Breakfast: Overnight Oats
1/2 cup rolled oats
1/2 cup milk (dairy or plant-based)
1/2 cup Greek yogurt
1 tablespoon chia seeds
Fresh fruits (e.g., berries, banana slices)
Honey or maple syrup for sweetness (optional)
Mix oats, milk, Greek yogurt, and chia seeds in a jar or container.
In the morning, top with fresh fruits and a drizzle of honey or maple syrup if desired.
Lunch: Chickpea Salad Wrap
Whole wheat tortilla
1/2 cup canned chickpeas, drained and rinsed
Cherry tomatoes, halved
Red onion, thinly sliced
Feta cheese, crumbled
Fresh spinach or lettuce
In the center of the tortilla, spread a layer of hummus.
Add chickpeas, cherry tomatoes, cucumber, red onion, feta cheese, and spinach or lettuce.
Fold the sides of the tortilla and roll it up into a wrap.
Snack: Greek Yogurt with Nuts and Berries
Mixed nuts (almonds, walnuts, or your choice)
Fresh berries (e.g., blueberries, raspberries)
Spoon Greek yogurt into a bowl.
Top with mixed nuts and fresh berries.
Dinner: One-Pan Baked Chicken and Vegetables
Chicken breasts or thighs
Mixed vegetables (e.g., broccoli, bell peppers, carrots)
Garlic powder, paprika, salt, and pepper
Preheat the oven to 400°F (200°C).
Place chicken and chopped vegetables on a baking sheet.
Drizzle with olive oil and sprinkle with garlic powder, paprika, salt, and pepper.
Toss everything to coat evenly.
Bake for 20-25 minutes or until the chicken is cooked through and the vegetables are tender.
Quick Tip: Prep some ingredients in advance, such as chopping vegetables or marinating protein, to save time during the week. Also, consider batch cooking and storing meals in containers for easy grab-and-go options.
Remember to adapt the portion sizes and ingredients based on your dietary preferences and nutritional needs.