Make the busy back-to-school season easier with this 7-day meal plan

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Many families are struggling to get back into the school year. Parents and children are tired and getting healthy food on the table is the last thing on your mind.

Great news! These healthy recipes are perfect for busy weeknights. From quick and easy veggie burgers to sesame chicken, these are meals the whole family will love.

Also, this week’s menu features plant-based MVPs, including peas, carrots, broccoli, spinach and zucchini. You’ll find these ingredients in dishes from Egg Souffles to Chickpea Burgers to Pesto Tortellini Pasta Salad, showing you how to enjoy the foods and flavors you love while packing more produce.

What to Eat This Week: September 9, 2024

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Monday

Breakfast: Spinach and Artichoke Egg Souffles

Lunch: Caprese Caesar Wrap

Dinner: Chickpea Burgers with Creamy Sriracha Sauce

Snack of choice

Tuesday

Breakfast: Roasted Grapefruit with Yoghurt, Nuts and Honey

Lunch: Pesto Tortellini Pasta Salad

Dinner: Sheet-Pan Sesame Chicken with Broccoli

Snack of choice

Wednesday

Breakfast: Spinach and Artichoke Egg Souffles

Lunch: Caprese Caesar Wrap

Dinner: Steak Caesar Salad with Sugar Snap Peas

Snack of choice

Thursday

Breakfast: Roasted Grapefruit with Yoghurt, Nuts and Honey

Lunch: Pesto Tortellini Pasta Salad

Dinner: Skillet Chicken Pasta with Pistachio Pesto, Corn & Zucchini

Snack of choice

Friday

Breakfast: Spinach and Artichoke Egg Souffles

Lunch: Caprese Caesar Wrap

Dinner: Leftovers or Takeout

Snack of choice

Breakfast

If you’re not a breakfast person, let these low-maintenance ideas motivate you to get in the habit. Take the time to make egg souffles ahead of time for a quick and easy breakfast. Grapefruit juice is easy to mix, and you can cook the fruit while making your coffee.

Make-Ahead Spinach and Artichoke Egg Soufflés by Casey Barber

This high-protein breakfast recipe is packed with flavor and vegetables. Use Greek yogurt in the recipe to make it even higher in protein and more satisfying.

Roasted Grapefruit with Yoghurt, Nuts and Honey

Half a grapefruit, sprinkle with cinnamon, and drizzle with honey. Simmer until bubbles form and the grapefruit begins to caramelize. Then top your grapes with plain or low-sugar Greek yogurt and nuts or seeds (like pumpkin or hemp seeds).

Lunch

Sandwiches and salads are common lunches, but these versions are unusual. With a little advanced preparation, whipping up these meals before you go to work or sit down to eat is a cinch.

Caprese Caesar Wrap by Joy Bauer

Here’s an easy lunch pack that combines the flavors of your favorite salads. Although the recipe includes a quick dressing, you can skip this step and use bottled dressing instead. Then add the avocado slices to your cover. Serve your wrap with diced red pepper flakes and a dollop of Greek yogurt mixed with pesto to taste. This will increase the protein and veggie benefits.

Pesto Tortellini Pasta Salad by Kayla Hoang

This salad has lots of vegetables, making it a satisfying and nutritious meal. For a healthy boost, use whole grain tortellini and add a handful of arugula to your bowl. To prepare this salad in advance, leave out the basil and arugula until you’re ready to serve.

Dinner

This week’s focus is on delicious food with lots of colorful produce. Bonus: None of these recipes take more than 20 minutes.

Chickpea Burgers with Creamy Sriracha Sauce by Evette Rios

Chickpea burgers are easy to make in a food processor. Do yourself a favor and make a big batch to freeze and enjoy later. Serve your burger on an all-grain pita and have some grilled carrots on the side.

Sheet-Pan Sesame Chicken with Broccoli by Becca Jacobs

This is a healthy version of sesame chicken. The chicken has a crispy coating and is baked in the same pan as the nutritious broccoli.

Steak Caesar Salad with Sugar Snap Peas by Jeremy Ford

Serving steak over a salad is a healthy way to enjoy red meat, and it’s a filling combination that feels light, too. Plus, a salad mix of baby gem lettuce and snap peas makes for a great side dish.

Skillet Chicken Pasta with Pistachio Pesto, Corn & Zucchini by Monique Volz

This pasta is full of vegetables and juicy chicken for a complete and balanced meal. Make a big batch of this pesto and freeze what you don’t use for later.

Snacks

Snacks that are full of protein and fiber provide a formula that keeps you full for hours. Here are a few ideas:

• Baby carrots and baked peas.

• Pineapple cubes with cottage cheese.

• Clementine and nuts or seeds (like pumpkin seeds).

• Red pepper slices with a delicious taco dip. To make the dip, add the taco seasoning to the Greek yogurt and mix.

• Grape tomatoes with a boiled egg.

This article was originally published on TODAY.com