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Healthy Eating Planner: Easy 20-Minute Meals

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Dinners Done in 20 Minutes (or Less!)

We're past not having time to cook — lately we don't even have time to shop. That's why we put together an entire month's worth of delicious, incredibly easy recipes using just six kitchen staples. In the following pages you'll get 22 super-quick recipes, shopping lists, and a printable 30-day meal planner so you can eat well no matter what's going on this month. Here's our list of must-haves for any healthy kitchen:

The Staples

  • Lean beef
  • Whole wheat pasta
  • Fish
  • Lean ground turkey
  • Tofu
  • Chicken

Get nutritional facts and quick cooking tips for each of these ingredients here!

Your 30-Day Meal Planner with Recipes

Every one of these dinners takes 20 minutes (or less) from pantry to plate.

Print out a calendar of these meals to hang on your fridge!

Week 1

Day 1: Rosemary Mustard Chicken

Day 2: Whole Wheat Fettuccine with Shrimp and Peas

Day 3: Sauteed Baja Fish

Day 4: Tofu with Black Beans and Garlic

Day 5: Onion-Turkey Joes

Day 6: Portobello Smothered Beef Medallions

Day 7: Whole Wheat Pasta with Chicken and Capers

Week 2

Day 8: Lemon Caraway Salmon

Day 9: Tofu with Spinach and Shallots

Day 10: BBQ Steak Sandwich

Day 11: Sauteed Baja Fish

Day 12: Orange Cilantro Chicken

Day 13: Whole Wheat Fettuccine with Shrimp and Peas

Day 14: Curried Turkey with Rice

Week 3

Day 15: Quick Tofu Pad Thai

Day 16: Portobello Smothered Beef Medallions

Day 17: Chicken Parmesan

Day 18: Fish with Fresh Dill

Day 19: BBQ Steak Sandwich

Day 20: Whole Wheat Linguine with Green Olives

Day 21: Onion-Turkey Joes

Week 4

Day 22: Stir-Fried Sesame Tofu with Baby Bok Choy

Day 23: Sliced Chicken and Pasta with Red Grapes

Day 24: Lemon Caraway Salmon

Day 25: Chipotle Beef Wrap

Day 26: Whole Wheat Angel-Hair Pasta with Chicken and Capers

Day 27: Turkey and Veggie Saute

Day 28: Baked Fish with Leeks and Almonds

Day 29: Whole Wheat Spaghetti with Chickpeas and Tarragon

Day 30: Chipotle Beef Wrap

Get your week-by-week shopping list for these recipes here!

Super-Easy Side Dishes

Six quick and simple sides you can mix and match with any of the main meals on the previous page. (We promise there's not a plain steamed veggie in the bunch.)

Thyme Brown Rice

Rosemary New Potatoes

Quick-Roasted Acorn Squash

Soy-Glazed Green Beans

Garlic-Roasted Tomatoes

Curried Lentils

Originally published in FITNESS magazine, November/December 2008.

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