2 weeks of healthy meal planning that could be prepared in 30 minutes or less

Week 1 Day 1: Quinoa & Veggie Bowl — Cook quinoa (10 min), while roasting or sautéing mixed vegetables (10 min). Toss together with grilled chicken or tofu and a tahini drizzle. Total prep: ~20 min. Day 2: Protein-Packed Salad — Mix greens, cherry tomatoes, canned chickpeas, crumbled feta, and a simple lemon vinaigrette. Add whole grain bread on the side. Total prep: ~10 min. Day 3: Whole Grain Wrap — Fill a whole grain wrap with lean turkey, hummus, spinach, and sliced bell peppers. Roll and slice. Total prep: ~10 min. Day 4: Vegetable & Lentil Soup — Simmer pre-cooked lentils with chopped carrots, celery, tomatoes, and spices. Use store-bought broth for quick cooking. Total prep: ~30 min. Day 5: Buddha Bowl — Prepare grains (quinoa or brown rice, 10 min), roasted sweet potatoes, kale, pickled vegetables, and tahini sauce. Assemble. Total prep: ~25 min. Day 6: Chickpea & Tomato Salad — Mix canned chickpeas, chopped tomatoes, cucumber, parsley, and olive oil. Serve with whole grain crackers. Total prep: ~10 min. Day 7: Veggie & Tofu Stir-fry — Sauté tofu with broccoli, bell peppers, and snap peas in soy sauce and sesame oil. Serve over brown rice or quinoa. Total prep: ~20 min. Week 2 Day 8: Breakfast Quinoa Bowl — Cook quinoa (10 min), top with Greek yogurt, berries, nuts, and honey. Total prep: ~15 min. Day 9: Turkey & Veggie Sandwich — Whole grain bread, lean turkey slices, avocado, lettuce, and mustard. Quick assembly. Total prep: ~10 min. Day 10: Sweet Potato & Black Bean Wrap — Roast sweet potato (pre-cooked in 10 min), fill a wrap with black beans, avocado, salsa, and greens. Total prep: ~15 min. Day 11: Veggie & Hummus Pita — Fill whole wheat pita with hummus, cucumber, shredded carrots, and spinach. Serve with side fruit. Total prep: ~10 min. Day 12: Lentil & Spinach Soup — Use pre-cooked lentils, simmer with spinach, tomatoes, and spices. Serve with whole grain bread. Total prep: ~30 min. Day 13: Grilled Chicken Grain Bowl — Grill chicken (or use rotisserie), serve over cooked bulgur or quinoa with roasted veggies and a drizzle of olive oil. Total prep: ~25 min. Day 14: Egg & Veggie Breakfast Wrap — Scramble eggs with spinach, peppers, and onions, wrap in a whole grain tortilla. Serve with fruit. Total prep: ~15 min.