30 Minutes (or less) Healthy Meal Plan – 7 Day

30 Minute Healthy 7-Day Meal Plan

This healthy 7-day meal plan is full of quick and easy recipes that take 30 minutes or less! Let me help you get delicious healthy meals on the table all week long. Including a downloadable pdf with a grocery list, full nutritional analysis, recipes, and prep schedule.

30 Minute Healthy 7-Day Meal PlanNew Year, New Meal Plan!! A healthy 7-day meal plan focusing on recipes with few ingredients that are easy to execute. I call this Real Food Real Fast!

Disclaimer: I have a very inclusive philosophy around food and truly believe that all foods fit into a healthy lifestyle. In sharing these meal plans I hope to support and encourage you to add more nutrient-dense foods into your life in a way that is accessible and easy.

MEAL PLAN SERIES: As often as I can I will share a new meal plan, in the hope to introduce the benefits of a multitude of healthy dietary styles. If reading meal plans or dietary theory is triggering for you please skip this post.

This does not substitute for medical advice and I do not provide medical advice, diagnosis, or treatment.  Please seek diagnosis, treatment, and advice from qualified providers based on your condition.

Ok, let’s get to the meal plan!

In this article, we will cover:

  • How to use this healthy meal plan
  • The health benefits of a “real food” meal plan
  • Who this meal plan is best suited for
  • 7-day real food real fast meal plan


Scroll down to find all of the recipes for breakfast, lunch, dinner, and, snacks. This is a 7-day meal plan, including one week of delicious, wholesome, health-supportive foods.

The comprehensive pdf version of this meal plan includes:

  • Detailed meal schedule
  • Full nutritional analysis
  • Complete Grocery list
  • Meal Prep Schedule
  • All complete recipes
  • Downloadable as an easy to read and implement PDF that you can print out and take directly to the grocery store, or open on your phone for easy instructions

Meal Plan PDF

Meal Plan PDF

Health Benefits of Real Food Real Fast Meal Plan…

Cooking your own meals at home is the healthiest option for you and your wallet. But what happens when life gets flipped upside down (hello 2020!) and cooking feels like a burden, time-consuming, overwhelming, and a chore? 

This is why I created the Real Food Real Fast Meal Plan. Every recipe is simple, straightforward, and takes 30 minutes or less. Thanks to simple meal prep you have breakfast, lunch, and dinner on the table in no time flat! This way you get to experience all of the health benefits of cooking your own meals while sharpening your culinary skills and developing a closer connection and appreciation for your food BUT WITHOUT any of the added stress. 

In fact, it was my intention when creating this meal plan to include recipes that actually help to alleviate your stress. Think of these recipes as a way to de-stress, and unwind from your day. Therapeutic cooking, if you will — an opportunity to carve out time and create space for yourself to enjoy a mindful and even meditative experience.  

The general concept of a Real Food Real Fast Meal Plan is:

Just like these recipes, the concept for this meal plan is simple: take the stress and overwhelm out of cooking. Oh, and did I mention that although these recipes may be quick and easy to make they are jam-packed with healthy deliciousness?!?! 

Who is the Real Food Real Fast Meal Plan for?

Anyone of course! It is especially suited for anyone who is busy (let’s be real…that’s all of us!) and wants to streamline mealtime. But it is also great for anyone who is a cooking novice and is looking to develop and hone their cooking skills and confidence with simple, straightforward recipes. 

Tuck this meal plan away for when life feels … well too much. You can still nourish yourself with an abundance of nutrients and maintain your calm.

I gotchu!

Let’s get right to it!

7-DAY Real Food Real Fast MEAL PLAN RECIPES:

If you’d like a complete pdf download of this meal plan including, a detailed schedule, full nutritional analysis, grocery list, and pdf of all the delicious recipes download it by clicking the button below.

Meal Plan PDF

Meal Plan PDF

quick and healthy breakfast recipes for a 30 minute healthy meal plan

quick and healthy breakfast recipes for a 30 minute healthy meal plan


Overnight Oats 

The ultimate in make-ahead, quick and easy, healthy and delicious breakfast recipes. Have you tried overnight oats yet? The basic formula is rolled oats + liquid + flavor, I like to add protein and good quality fat (sometimes collagen powder + chia seeds). The flavor comes in the form of spices, fruit, anything your heart desires. In the linked recipe I used vanilla yogurt and fresh peaches + collagen protein. The overnight oats recipe found on the downloadable meal plan is one of my all-time  favorites, a simple, yet perfect, Cinnamon Yogurt Overnight Oats. The goal here is to spend 10 minutes on Sunday prepping 4 mornings of overnight oats so breakfast is ready to rock and roll. 

Smoked Salmon Avocado Toast

Avocado toast is another one of my go-to quick and easy breakfasts. I use either sourdough bread, sprouted grain bread, or gluten-free bread. Spread on some avocado and any additional toppings you like; egg, tomato, cucumber, capers, onion, etc. In the downloadable meal plan, you will find a recipe for smoked salmon avocado toast.

quick and healthy lunch and dinner recipes for a 30 minute healthy meal plan

quick and healthy lunch and dinner recipes for a 30 minute healthy meal plan


The majority of these recipes are sheet pan dinners (HELLO EASY CLEAN UP!) made in 30 minutes or less. You can make larger batches of any of these recipes to cut down on the number of days you are cooking and spend the rest of the week basking in the glow of leftover glory!

Healthy Sheet Pan Sausage and Vegetables with Creamy Dijon Sauce

Could not be easier. If you are really pressed for time you can prep the vegetables (i.e. chop them) ahead of time. This way when it is dinner time you just toss everything on a large sheet tray and pop in the oven. Whisk together a dreamy creamy dijon sauce (2 ingredients + 2 minutes) and dinner is served! Perfect for leftovers.

Citrus Glazed Salmon with Sauteed Mushrooms

This recipe can be found on the downloadable meal plan, it is crazy delicious fresh orange and soy with sauteed mushrooms. You can substitute it with spicy crunchy sheet pan salmon.

Mini BBQ Turkey Meatloaf Sheet Pan Dinner

Did you know if you make meatloaf into smaller “loaves” it cooks faster? Yeah, it’s a revelation. This recipe is so yummy! Tender meatloaf loaded with veggies and topped with a tangy bbq sauce. Veggies (purple potatoes and string beans) are cooked right along side the meatloaf for a complete dinner on one sheet pan.

Sheet Pan Sausage Grapes, and Squash

Nothing is faster, easier, and more delicious than a sausage sheet pan meal (clearly, I have added TWO to this meal plan!). This recipe can be found on the downloadable meal plan, but it’s pretty straightforward: Sausage + half-moon sliced acorn squash + grapes, all roasting together as one happy family.

Healthy Sloppy Joe Stuffed Sweet Potato

Another great prep-ahead meal. Roast sweet potatoes at the beginning of the week, and make a tangy delicious sloppy joe mixture, and then just stuff away! 

Turkey, Avocado, and Hummus Wrap

There are many afternoons in the middle of the week when I just need a fast lunch and a break from work. Whip up this simple wrap with sliced turkey, avocado, and hummus. I typically have some veggies on the side as well.

Quinoa Vegetable Soup

What is a quick and easy meal plan without a big pot of soup? Soup is an absolute staple in my life for two very important reasons: 1) I can eat it for breakfast, lunch, or dinner and it is always satisfying 2) Soup is the ultimate nourishing food loaded with veggies.

You definitely have to try this quinoa vegetable soup, it also freezes beautifully.

quick and healthy snack recipes for a 30 minute healthy meal plan

quick and healthy snack recipes for a 30 minute healthy meal plan


Grapes, Cheese, and Crackers

You already purchased grapes for a dinner recipe this week so it is the perfect time to have a mini snack of grapes, a few slices of really good cheese, and crackers. I love Mary’s Gone Crackers gluten-free, or any cracker that you like will work.

Avocado with Everything Bagel Seasoning

1/2 a small avocado sprinkled with everything bagel seasoning is my idea of a PERFECT snack.

Apple Crisp Yogurt Bowls

This recipe is a favorite with my nutrition clients (the full recipe can be found in the downloadable meal plan). Make a crunchy stove-top granola with fresh apples, cinnamon, and oats and sprinkle it on top of vanilla yogurt (triple cream Siggi’s yogurt is a fav!)

Chocolate-Dipped Figs 

For that Friday afternoon fatigue when you need something a little extra special. Melt some dark chocolate, dip fresh figs into dark chocolate, finish with flaky sea salt. You are welcome. 


To make life super duper easy I put this all together in a comprehensive pdf with recipes, grocery list, meal schedule, and nutrition analysis. The cost of the download is $6 – FAR LESS than takeout 🙂

Meal Plan PDF

Meal Plan PDF

I hope you love this meal plan!

Do you have a specific meal plan you’d like to see in this series? Paleo? Vegan? Low-Fodmap? Shoot me an email: abra@abraskitchen.com or comment below! 


Anti-Inflammatory Mediterranean Diet Meal Plan

High Protein Vegetarian Meal Plan

High Fiber Ketogenic Diet Meal Plan

Whole30 Meal Plan

Real Food Mostly Plants 30 Day Meal Plan

Can I Help You Meal Plan?

Enter your email below to download my free – one week – real food (mostly plants) meal plan. Grocery list, recipes, prep schedule, it’s all there for you 🙂

/* Layout */ .ck_form.ck_minimal { /* divider image */ background: #f9f9f9; font-family: ‘Helvetica Neue’, Helvetica, Arial, Verdana, sans-serif; line-height: 1.5em; overflow: hidden; color: #666; font-size: 16px; border: solid 1px #d1d1d1; -webkit-box-shadow: none; -moz-box-shadow: none; box-shadow: none; clear: both; margin: 20px 0px; text-align: center; } .ck_form.ck_minimal h3.ck_form_title { text-align: center; margin: 0px 0px 10px; font-size: 28px; } .ck_form.ck_minimal h4 { text-align: center; font-family: ‘Open Sans’, Helvetica, Arial, sans-serif; text-transform: uppercase; font-size: 18px; font-weight: normal; padding-top: 0px; margin-top: 0px; } .ck_form.ck_minimal p { padding: 0px; } .ck_form, .ck_form * { -webkit-box-sizing: border-box; -moz-box-sizing: border-box; box-sizing: border-box; } .ck_form.ck_minimal .ck_form_fields { width: 100%; float: left; padding: 5%; } /* Form fields */ .ck_errorArea { display: none; /* temporary */ } #ck_success_msg { padding: 10px 10px 0px; border: solid 1px #ddd; background: #eee; } .ck_form.ck_minimal input[type=”text”], .ck_form.ck_minimal input[type=”email”] { font-size: 18px; padding: 10px 8px; width: 68%; border: 1px solid #d6d6d6; /* stroke */ -moz-border-radius: 3px; -webkit-border-radius: 3px; border-radius: 3px; /* border radius */ background-color: #fff; /* layer fill content */ margin-bottom: 5px; height: auto; float: left; margin: 0px; margin-right: 2%; height: 42px; } .ck_form input[type=”text”]:focus, .ck_form input[type=”email”]:focus { outline: none; border-color: #aaa; } .ck_form.ck_minimal .ck_subscribe_button { width: 100%; color: #fff; margin: 0px; padding: 11px 0px; font-size: 18px; background: #00b56e; -moz-border-radius: 3px; -webkit-border-radius: 3px; border-radius: 3px; /* border radius */ cursor: pointer; border: none; text-shadow: none; width: 30%; float: left; height: 42px; } .ck_form.ck_minimal .ck_guarantee { color: #626262; font-size: 12px; text-align: center; padding: 15px 0px 0px; display: block; clear: both; } .ck_form .ck_powered_by { display: block; color: #aaa; font-size: 12px; } .ck_form .ck_powered_by:hover { display: block; color: #444; } .ck_converted_content { display: none; padding: 5%; background: #fff; } .ck_form.ck_minimal.width400 .ck_subscribe_button, .ck_form.ck_minimal.width400 input[type=”email”] { width: 100%; float: none; margin-top: 5px; } .ck_slide_up, .ck_modal, .ck_slide_up .ck_minimal, .ck_modal .ck_minimal { min-width: 400px; } .page .ck_form.ck_minimal { margin: 50px auto; max-width: 600px; } /* v6 */ .ck_slide_up.ck_form_v6, .ck_modal.ck_form_v6, .ck_slide_up.ck_form_v6 .ck_minimal, .ck_modal.ck_form_v6 .ck_minimal { min-width: 0 !important; } @media all and (min-width: 801px) { .ck_modal.ck_form_v6 .ck_form.ck_minimal { margin-left: -300px; width: 600px; } } .ck_modal.ck_form_v6 .ck_minimal .ck_subscribe_form { padding-top: 20px; } .ck_slide_up.ck_form_v6 .ck_minimal .ck_subscribe_form { padding-top: 10px; } .ck_form_v6 #ck_success_msg { margin-top: 15px; padding: 0px 10px; } .ck_slide_up.ck_form_v6 .ck_minimal + .ck_close_link { top: 5px; } .ck_slide_up.ck_form_v6 .ck_minimal h3.ck_form_title { margin-top: 5px; }