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Sample 30 Minute Dinners Meal Plan

*Each of the recipes on the meal plans within the membership are linked to full recipes that you can save, download, or print! Continue to the Step-by-Step Cooking Instructions for the recipes in this Sample Menu.*

Here’s what’s on the dinner menu this week:

Day 1: Ground Beef Tacos // Fajita Vegetables // Guacamole

Day 2: Korean Beef Bowls // Quinoa 

Day 3: Chicken Quinoa Salad + Thai Peanut Sauce

Day 4: Sheet Pan Sausage, Peppers, Onions, + Mushrooms // Cornbread Muffins

Day 5: Slow Cooker White Chicken Chili // Cornbread Muffins

**Click here for a printable version of this meal plan.

Anytime you’re in the kitchen, you should be doing SOMETHING. This Get Ahead Action Plan (GAAP) helps you do just that, whether it’s dicing one extra onion or freezing an entire meal. Everything listed below is optional, therefore any extra ingredients are not included in the shopping list.

Be sure to update your shopping list accordingly if you choose to follow any GAAP ideas!

Day 1: Ground Beef Tacos // Fajita Vegetables // Guacamole

  • 2x Guacamole for leftovers 
  • 2x or 3x Ground Beef to freeze

Day 2: Korean Beef Bowls // Quinoa 

  • 3x or 4x Quinoa to freeze in 2 cup portions 

Day 3: Chicken Quinoa Salad + Thai Peanut Sauce

  • 3x or 4x Sheet Pan Chicken to shred and freeze in 2 cup portions 

Day 4: Sheet Pan Sausage, Peppers, Onions, + Mushrooms // Cornbread Muffins

  • 2x Sheet Pan Sausage, Peppers, Onions, + Mushrooms for leftovers 
  • 3x Cornbread Muffins for leftovers 

Day 5: Slow Cooker White Chicken Chili // Cornbread Muffins

  • 2x Slow Cooker White Chicken Chili to freeze for later 

 

Every meal inside 30 Minute Dinners can be made in 30 minutes or less of hands on time, but meal prep can get you ahead for the nights when you need dinner done even faster. This Weekly Meal Prep gives you step-by-step instructions to make the most of this dedicated power hour. You may not have time to do everything listed, but you’ll see how even just a few minutes now can create huge time savings later.

Mise En Place

Cornbread Muffins (2x)

  • 2 1/2 cup all-purpose flour
  • 1 1/2 cup yellow cornmeal
  • 1/2 cup sugar
  • 2 Tbsp baking powder
  • 2 tsp salt
  • 4 eggs
  • 4 Tbsp honey
  • 1 1/2 cup milk
  • 16 Tbsp butter melted and cooled

Shredded Chicken 

  • 2 lb chicken breast 
  • 1 Tbsp olive oil
  • 1 tsp salt

Quinoa (3x)

  • 3 cups Quinoa 
  • 3 cups water 

Thai Peanut Sauce 

  • 1/4 cup peanut butter
  • 2 Tbsp rice vinegar
  • 2 Tbsp lime juice (about 1 1/2 limes)
  • 3 Tbsp soy sauce or aminos
  • 1 tsp salt
  • 1/2 tsp crushed red pepper (!)
  • 1 ” fresh ginger
  • 2 cloves garlic minced
  • 1 Tbsp sugar
  • 2 Tbsp honey
  • 1/2 cup cilantro

Guacamole

  • 2 avocados sliced in half, pits removed
  • 1/8 tsp pepper
  • 1/8 tsp granulated garlic
  • 1/4 tsp cumin
  • 1/2 tsp salt
  • 1/8 lime 1 wedge
  • 1 Roma tomato diced

Vegetables

  • 8 bell peppers
  • 16 oz mushrooms 
  • 2 carrots 
  • 1 celery rib 
  • 1 zucchini  
  • 1 tomato (optional) 
  • 1/2 lettuce head 
  • 6 1/2 onions (1/2 optional) 
  • 2 onions (yellow or white) sliced for Fajita Vegetables
  • 3 garlic cloves 

Cheese: 

  • 2 cups shredded cheese (optional)
  • 8 oz cream cheese cubed

 

Equipment

  • 12-cup muffin pan
  • Baking sheet
  • Meat thermometer
  • 2 forks
  • Medium bowl
  • Measuring cups + spoons
  • Large bowl
  • Instant Pot
  • Cutting board + sharp knife
  • Jar with lid
  • Bowl with lid

Step-by-Step 

1. Preheat the oven to 450F and line a 12-cup muffin pan with paper liners, silicone liners, or spray with non-stick cooking spray.

2. Bake the Chicken. Place chicken breasts on a baking sheet. Drizzle with 1 Tbsp olive oil. Sprinkle with 1 tsp salt. Place in the oven and set a timer for 22 minutes. 

When chicken is cooked through (reaches an internal temp of 165F), remove chicken and let rest about 5 minutes. Shred with two forks. 

3. Make the Cornbread Muffins. In a medium bowl, crack the eggs and whisk together. Add honey and milk and whisk well. In a large bowl, whisk together the flour, cornmeal, sugar, baking soda, and salt.

Add the milk mixture to the dry mixture and stir JUST until combined – do not overmix. A few lumps are okay. Divide the batter evenly between the prepared muffin liners, filling each cup to about 3/4 full. 

Bake for 17-20 minutes, or until the tops are golden brown. Set a timer for the minimum time to check on them! 

4. Make the Quinoa. Combine quinoa and water in your Instant Pot. Place the lid on top and seal it, and turn the venting knob to “sealing.” Press “pressure cook” or “manual” on high and adjust the timer to 1 minute. When the timer goes off, let the pressure release on its own naturally. 

Alternatively, turn a burner to high while you fill a pot with 4 cups of water. Cover askew. When the water boils, add the quinoa and turn down to medium heat and recover. 

5. Combine your Thai Peanut Sauce. Add all the ingredients, except the cilantro, to the blender or food processor. Blend until all the ingredients are smooth and creamy. Add the cilantro and pulse until the cilantro is in very small pieces.

6. Prepare the Guacamole  Add avocado to a stand mixer OR mash by hand until it’s the consistency you like. Add the spices and lime juice and mix well. Fold in the tomatoes.

Tip: To keep from browning in the fridge, pour 1/4 inch of water. Simply, pour off and stir the next day.

7. Prep the vegetables:

  • Green bell peppers: Slice 2 for Fajita Vegetables.
  • Red, orange or yellow bell peppers: Slice 2 for Fajita Vegetables.
  • Any bell peppers: Sliced 4 for Sheet Pan Sausage, Peppers, Onions, + Mushrooms.
  • Mushrooms: Halve 16 oz for Sheet Pan Sausage, Peppers, Onions, + Mushrooms. 
  • Carrots: Dice 2 for for Slow Cooker White Chicken Chili.
  • Celery: Dice 1 rib for Slow Cooker White Chicken Chili.
  • Zucchini: Dice 1 for Slow Cooker White Chicken Chili.
  • Lettuce: Shred 1/2 head for Ground Beef Tacos (optional). 
  • Tomato: Quarter 1 for Ground Beef Tacos (optional). 

What to Cut Last:

  • Onions: Slice 2 for Fajita Vegetables.
  • Onions: Dice 1/2 for Slow Cooker White Chicken Chili.
  • Onions: Slice 3 for Sheet Pan Sausage, Peppers, Onions, + Mushrooms
  • Onion: Dice 1 for Ground Beef Tacos (optional). 
  • Garlic: Mince 3 cloves for Slow Cooker White Chicken Chili.

 

8. Prep the cheese:
  • Cut 8 oz cream cheese into cubes for Slow Cooker White Chicken Chili.
  • Shred 2 cups of cheese for Beef Tacos (optional).
 

To download a PDF shopping list for this meal plan for 4 servings EXACTLY AS WRITTEN:

→ Click this link.

If you’d like to modify the meal plan (i.e. change serving sizes, remove/add recipes) and/or create an interactive shopping list (where you can check things off as you go), follow these steps:

  1. Click the “Shopping List” button below.
  2. Use the “+” and “-” buttons to increase or decrease serving sizes. To remove a recipe, change the serving size to “0.”
  3. Check the box to “Include ingredient notes.”
  4. Click the “Generate Shopping List” button.
  5. Click a box to mark an item as checked off, edit the list as you need to, or click “Regenerate Shopping List” to start over.

If you make ANY changes to the plan, be sure to include the following ingredients:

  • example (where it’s used)
  • example (where it’s used)

Finally, don’t forget to add any extra ingredients you may need if you follow the GAAP!

 

 

Step-by-Step Cooking Instructions

Day 1: Ground Beef Tacos // Fajita Vegetables // Guacamole

Mise en Place

Fajita Vegetables

  • 1 Tbsp olive oil
  • 2 onions (yellow or white) sliced
  • 2 bell peppers (green) sliced
  • 2 bell peppers (red, orange, or yellow) sliced
  • 1/2 tsp salt
  • 1/2 tsp cumin
  • 1/4 tsp pepper
  • 1/4 tsp granulated garlic

Ground Beef Tacos

  • 2 lb ground beef (2x for Day 2)
  • 3 Tbsp taco seasoning*
  • 8 tortillas
  • 1 tomato quartered (optional)
  • 1 onion diced (optional)
  • 1/2 head lettuce shredded (optional)
  • 2 cups shredded cheese (optional)
  • 8 oz sour cream (optional)

Guacamole

  • 2 avocados sliced in half, pits removed
  • 1/8 tsp pepper
  • 1/8 tsp granulated garlic
  • 1/4 tsp cumin
  • 1/2 tsp salt
  • 1/8 lime 1 wedge
  • 1 Roma tomato diced

 

Equipment

  • Measuring cups + spoons
  • Cutting board + sharp knife
  • Instant Pot or stock pot 
  • Large skillet 
  • Stand mixer or large bowl

Step-by-Step

1. Saute the Fajita Vegetables. Turn your Instant Pot to saute mode. Alternatively, turn a burner to medium high heat. Add olive oil. Slice and add onions and peppers. 

Tip: Almost always saute onions first because they take the longest to cook. 

Cook the onions and peppers until your desired texture (firm or soft). Season with 1/2 tsp salt, 1/2 tsp cumin, 1/4 tsp pepper and 1/4 tsp granulated garlic.

2. Cook the Ground Beef in a large large skillet over medium heat, breaking up the meat into small pieces using a wooden spoon. Add the taco seasoning and stir well.

Reserve half the ground beef for Day 2. 

3. Prepare the Guacamole  Add avocado to a stand mixer OR mash by hand until it’s the consistency you like. Add the spices and lime juice and mix well. Fold in the tomatoes.

4. Prepare desired toppings. Dice tomato and onion and cut lettuce into bite sized pieces. Set out shredded cheese, sour cream, and salsa.

5. Serve in warmed tortillas. 

Day 2: Korean Beef Bowls // Quinoa

Mise en Place

Quinoa (3x for Day 3) 

  • 3 cups Quinoa 
  • 3 cups water 

Korean Beef Bowls 

  • 1 onion chopped
  • 2 carrots chopped
  • 4 oz mushrooms chopped
  • 1 lb ground beef reserved from Day 1
  • 3 cloves garlic minced
  • 1 Tbsp butter
  • 1/4 cup green onions (optional) sliced garnish

Sauce

  • 1/4 cup brown sugar packed
  • 1/4 cup coconut aminos or soy sauce
  • 2 tsp sesame oil
  • 1/4 tsp ground ginger
  • 1/4 tsp red pepper flakes (!)
  • 1/4 tsp pepper

 

Equipment

  • Instant Pot
  • Cutting board + sharp knife
  • Measuring cups + spoons
  • Large skillet
  • Small bowl

 

Step-by-Step

1. Make the Quinoa. Combine quinoa and water in your Instant Pot. Place the lid on top and seal it, and turn the venting knob to “sealing.” Press “pressure cook” or “manual” on high and adjust the timer to 1 minute. When the timer goes off, let the pressure release on its own naturally. 

Alternatively, turn a burner to high while you fill a pot with 4 cups of water. Cover askew. When the water boils, add the quinoa and turn down to medium heat and recover. 

Reserve 2/3s (about 4 cups) for Day 3.

2. Cook the Korean Beef and Vegetables. Heat 1 Tbsp butter to a skillet and cut vegetables in the order above and add as you go. When the onions look translucent, add the ground beef. Take care to break it into smaller pieces and cook until it’s no longer pink.

3. Make the Sauce. Combine all ingredients in a small bowl and stir well. 

4. To serve, pour the sauce over Korean Beef and Vegetables before serving over Quinoa.

Day 3: Chicken Quinoa Salad + Thai Peanut Sauce

Mise en Place

Shredded Chicken (2x for Day 5) 

  • 2 lb chicken breast 
  • 1 Tbsp olive oil
  • 1 tsp salt

Quinoa Salad

  • 4 cups reserved Quinoa from Day 2
  • 1.5 cups pineapple diced
  • 1.5 cups frozen corn kernels thawed or frozen
  • 1 green bell pepper diced
  • 1 orange bell pepper diced
  • 1 onion diced
  • 1 cucumber
  • 4 oz cherry tomatoes quartered
  • 1/2 cup peanuts optional
  • 1/2 bunch cilantro chopped, optional
  • 1 batch Thai peanut sauce*

Thai Peanut Sauce 

  • 1/4 cup peanut butter
  • 2 Tbsp rice vinegar
  • 2 Tbsp lime juice (about 1 1/2 limes)
  • 3 Tbsp soy sauce or aminos
  • 1 tsp salt
  • 1/2 tsp crushed red pepper (!)
  • 1 ” fresh ginger
  • 2 cloves garlic minced
  • 1 Tbsp sugar
  • 2 Tbsp honey
  • 1/2 cup cilantro

 

Equipment

  • Cutting board + sharp knife
  • Baking sheet
  • Meat thermometer
  • 2 forks
  • Large salad bowl
  • Blender
  • Measuring cups + spoons
  • 16 oz jar with lid

 

Step-by-Step 

1. Preheat the oven to 425F.

2. Bake the Chicken. Place chicken breasts on a baking sheet. Drizzle with 1 Tbsp olive oil. Sprinkle with 1 tsp salt. Place in the oven and set a timer for 22 minutes. 

When chicken is cooked through (reaches an internal temp of 165F), remove chicken and let rest about 5 minutes. Shred with two forks. 

Reserve half (about 1 lb) the chicken for Day 4. 

3. Assemble your Quinoa Salad. Chop all of the vegetables as necessary. Combine the quinoa and vegetables in a large bowl and toss together well so everything is evenly distributed.

4. Combine your Thai Peanut Sauce. Add all the ingredients, except the cilantro, to the blender or food processor. Blend until all the ingredients are smooth and creamy. Add the cilantro and pulse until the cilantro is in very small pieces.

Day 4: Sheet Pan Sausage, Peppers, Onions, + Mushrooms // Cornbread Muffins

Mise en Place

Sheet Pan Sausage, Peppers, Onions, + Mushrooms

  • 4 bell peppers (any) sliced
  • 3 onions large, sliced
  • 16 oz mushrooms halved
  • 2 Tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 2 tsp Italian seasoning
  • 6 Italian sausages

Cornbread Muffins (2x for Day 5)

  • 2 1/2 cup all-purpose flour
  • 1 1/2 cup yellow cornmeal
  • 1/2 cup sugar
  • 2 Tbsp baking powder
  • 2 tsp salt
  • 4 eggs
  • 4 Tbsp honey
  • 1 1/2 cup milk
  • 16 Tbsp butter melted and cooled

 

Equipment

  • Cutting board + sharp knife
  • Sheet pan
  • Measuring cups + spoons
  • Muffin Pan
  • Medium Bowl
  • Whisk
  • Large bowl
  • Large Spoon

 

Step-by-Step

1. Preheat the oven to 375F.

2. Bake. Add all ingredients to a sheet pan and stir. Bake until the sausages are cooked through and the vegetables are tender and slightly charred, about 40-45 minutes.

3. Make the Cornbread Muffins. In a medium bowl, crack the eggs and whisk together. Add honey and milk and whisk well. In a large bowl, whisk together the flour, cornmeal, sugar, baking soda, and salt.

Add the milk mixture to the dry mixture and stir JUST until combined – do not overmix. A few lumps are okay.

Line a 12-cup muffin pan with paper liners, silicone liners, or spray with non-stick cooking spray. Divide the batter evenly between the prepared muffin liners, filling each cup to about 3/4 full. 

Bake for 15-18 minutes, or until the tops are golden brown. Set a timer for the minimum time to check on them! 

Reserve half the cornbread muffins for Day 5.

Day 5: Slow Cooker White Chicken Chili // Cornbread Muffins

Mise en Place

Slow Cooker White Chicken Chili

  • 3 cups great northern beans cooked, divided
  • 1/2 onion finely diced
  • 3 cloves garlic minced
  • 2 cups chicken stock
  • 1 cup salsa verde
  • 1/2 tsp oregano
  • 1 4 oz can diced chilis
  • 1 tsp cumin
  • 1/4 tsp crushed pepper (optional)
  • 8 oz cream cheese cubed
  • 2 carrots diced
  • 1 rib celery diced
  • 1 zucchini diced
  • 2 cups frozen corn
  • 2 cups cooked shredded chicken
  • 16 oz tortilla chips (optional)
  • 8 oz sour cream (optional)
  • 8 oz cheddar cheese (optional)
  • 1-4 avocado (optional) sliced
  • 1 bunch cilantro (optional) chopped
  • 1 lime (optional) wedged

Cornbread Muffins

  • Reserved batch from Day 4

 

Equipment

  • Cutting board + sharp knife
  • Slow cooker
  • Measuring cup + spoons
  • Blender or food processor

Step-by-Step

1. Mash the beans. Measure 1 1/2 cups cooked beans into the slow cooker and mash until they mostly resemble a puree. Alternatively, you can use a blender or a food processor to do this if you’d like.

2. Slow Cook the White Chili.  Add all the remaining ingredients except shredded chicken. Cook chili on low for 4-6 hours, stirring occasionally and adding chicken about 1 hour before serving to warm through.

3. Serve with desired toppings and reserved Cornbread muffins on the side. 

Breakfast, Lunch and Dessert Recipes

Breakfast:

Lunch:

  • Quinoa Taco Salad  // Guacamole
    • 3x Ground Beef Tacos  
    • 4x Quinoa 
    • 2x Guacamole 
    • Use any leftover toppings 
  • Chicken Salad // Cornbread Muffins
    • 3x Sheet Pan Chicken 
    • 3x Cornbread Muffins 
    • 2x Shredded Lettuce
    • Use your favorite dressing

Dessert:

 

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