Seven easy, satisfying dinners for the nights when figuring out what to cook is the last thing you want to do.
It’s 5:30, you’ve had a full day, and the last thing you want to do is figure out what’s for dinner.
This seven-night plan takes that decision off your plate. Your meals are picked, your grocery list is ready, and each dinner includes simple instructions plus a video you can cook along with.
7
Dinners
20–35
Minutes
1
Master Grocery List
7
Cook-Along Videos
Nutrition note: Macros are estimated per serving assuming approximately 4 servings per recipe and standard ingredient nutrition values. Actual nutrition will vary by brands, portions, substitutions, and optional toppings.
NIGHT 1 • 20 MINUTES
20-Minute Beef & Broccoli
Tender seared flank steak and crisp broccoli get coated in a glossy savory-sweet sauce and served over jasmine rice.
~520 CALORIES
~32g PROTEIN
~62g CARBS
~18g FAT
Video provided for inspiration and technique. Our recipe may vary slightly from what’s shown.
Ingredients
1 lb flank steak, thinly sliced against the grain
4 cups broccoli florets
2 tbsp avocado or vegetable oil
3 cups cooked jasmine rice
1/3 cup low-sodium soy sauce
2 tbsp brown sugar
1 tbsp cornstarch
1 tbsp rice vinegar
2 tsp sesame oil
3 garlic cloves, minced
2 tsp grated ginger
1/3 cup water
Sesame seeds and sliced green onion, optional
Directions
Whisk soy sauce, brown sugar, cornstarch, rice vinegar, sesame oil, garlic, ginger, and water until smooth.
Heat 1 tablespoon oil in a large skillet or wok over high heat. Add beef in a single layer and sear for 2–3 minutes, tossing once, until browned. Transfer to a plate.
Add remaining oil and broccoli. Stir-fry for 3–4 minutes until bright green and tender-crisp. Add 2 tablespoons water and cover for 1 minute if you prefer softer broccoli.
Return beef to skillet. Pour in sauce and toss for 1–2 minutes until glossy and thickened.
Serve immediately over rice and finish with sesame seeds and green onion.
NIGHT 2 • 25 MINUTES
Crispy Parmesan Chicken with Arugula Salad
Golden Parmesan-panko chicken meets peppery arugula, cherry tomatoes, shaved Parmesan, and a bright lemon-Dijon dressing.
~595 CALORIES
~55g PROTEIN
~31g CARBS
~27g FAT
Video provided for inspiration and technique. Our recipe may vary slightly from what’s shown.
Ingredients
4 thin chicken breast cutlets, about 1½ lb total
1/2 cup flour
2 eggs
1 cup panko
1/2 cup finely grated Parmesan
1 tsp garlic powder
1 tsp Italian seasoning
Kosher salt and black pepper
3 tbsp olive oil, divided
5 oz baby arugula
1 lemon
1 tsp Dijon mustard
1/3 cup shaved Parmesan
1 cup cherry tomatoes, halved
Directions
Set out three shallow bowls: flour in the first, beaten eggs in the second, and panko, grated Parmesan, garlic powder, and Italian seasoning in the third. Season chicken with salt and pepper.
Coat each cutlet in flour, then egg, then Parmesan-panko mixture, pressing firmly so the coating sticks.
Heat 2 tablespoons olive oil in a large skillet over medium-high. Cook chicken for 3–4 minutes per side until deeply golden and cooked through to 165°F.
Whisk juice of the lemon with the remaining tablespoon olive oil and Dijon. Season lightly.
Toss arugula and tomatoes with the lemon dressing.
Serve chicken topped or accompanied by the arugula salad and shaved Parmesan.
NIGHT 3 • 35 MINUTES
French Onion Chicken Meatballs
Juicy chicken meatballs get nestled into rich onion gravy, covered with Gruyère, and broiled until bubbling and golden.
~600 CALORIES
~45g PROTEIN
~35g CARBS
~31g FAT
Video provided for inspiration and technique. Our recipe may vary slightly from what’s shown.
Ingredients
1 lb ground chicken
1 egg
1/3 cup panko
1/3 cup grated Parmesan
2 garlic cloves, minced
1 tsp dried thyme
3/4 tsp salt
Black pepper
1 tbsp olive oil
2 large yellow onions, thinly sliced
2 tbsp butter
1 tbsp flour
1½ cups low-sodium beef broth
1 tsp Worcestershire sauce
1 tsp Dijon mustard
1 cup shredded Gruyère
Chopped parsley
Crusty bread for serving
Directions
Heat oven to 425°F.
Gently combine chicken, egg, panko, Parmesan, half the garlic, 1/2 teaspoon thyme, salt, and pepper. Form into about 16 meatballs.
Arrange on an oiled or parchment-lined sheet pan and bake 15–18 minutes, until cooked through.
Meanwhile, melt butter in a large oven-safe skillet over medium heat. Add onions and a pinch of salt. Cook 12–15 minutes until very soft and golden.
Add remaining garlic and thyme and cook 30 seconds. Sprinkle flour over onions and stir for 1 minute.
Gradually stir in broth, Worcestershire, and Dijon. Simmer 3–4 minutes until slightly thickened.
Nestle cooked meatballs into the onion gravy.
Sprinkle Gruyère over everything and broil 2–3 minutes until bubbling and golden.
Finish with parsley and serve with toasted crusty bread.
NIGHT 4 • 30 MINUTES
Crispy Sheet-Pan Gnocchi with Chicken Sausage & Burst Tomatoes
Crispy-edged gnocchi, caramelized chicken sausage, burst cherry tomatoes, broccolini, and red onion roast together on one sheet pan.
~510 CALORIES
~23g PROTEIN
~58g CARBS
~22g FAT
Video provided for inspiration and technique. Our recipe may vary slightly from what’s shown.
Ingredients
16 oz shelf-stable potato gnocchi
12 oz fully cooked Italian chicken sausage, sliced
1 pint cherry tomatoes
8 oz broccolini, cut into bite-size pieces
1 small red onion, sliced
2 tbsp olive oil
1 tsp Italian seasoning
1 tsp garlic powder
1/2 tsp kosher salt
Black pepper
1/3 cup grated Parmesan
Fresh basil
Directions
Heat oven to 425°F.
Add gnocchi, sausage, tomatoes, broccolini, and red onion directly to a large sheet pan.
Drizzle with olive oil and season with Italian seasoning, garlic powder, salt, and pepper. Toss thoroughly.
Spread into a single layer, giving the gnocchi room to brown.
Roast 10 minutes. Toss, then roast another 10–12 minutes until gnocchi are golden, sausage edges caramelized, and tomatoes have burst.
Broil for 1–2 minutes for extra crispiness if desired.
Finish with Parmesan and torn basil.
NIGHT 5 • 25 MINUTES
Miso-Butter Chicken with Sesame Green Beans
Deeply browned chicken thighs are coated in buttery miso-honey glaze and paired with sesame green beans and jasmine rice.
~605 CALORIES
~38g PROTEIN
~57g CARBS
~27g FAT
Video provided for inspiration and technique. Our recipe may vary slightly from what’s shown.
Heat avocado oil in a large skillet over medium-high. Add chicken and cook 5–6 minutes without disturbing until deeply browned.
Flip and cook another 4 minutes.
Reduce heat to medium-low and add about two-thirds of the miso-butter mixture plus 2 tablespoons water. Turn chicken until glazed and cooked to 165°F.
Transfer chicken to a plate.
Add green beans to the skillet with 2 tablespoons water. Cover 2 minutes, then uncover and sauté until tender-crisp.
Toss beans with remaining miso butter.
Serve chicken and green beans over rice with sesame seeds and scallions.
NIGHT 6 • 25 MINUTES
Crispy Beef & Potato Tostadas with Avocado-Lime Crema
Crisp tostadas get piled with seasoned beef and golden potatoes, Monterey Jack, lettuce, pico, cilantro, and cool avocado-lime crema.
~560 CALORIES
~32g PROTEIN
~52g CARBS
~26g FAT
Video provided for inspiration and technique. Our recipe may vary slightly from what’s shown.
Ingredients
8 tostada shells
1 lb lean ground beef
12 oz Yukon Gold potatoes, cut into 1/2-inch cubes
1 tbsp olive oil
1 tsp chili powder
1 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp garlic powder
Salt and pepper
1/2 cup shredded Monterey Jack
1 avocado
1/3 cup plain Greek yogurt or sour cream
Juice of 1 lime
2 cups shredded lettuce
1 cup pico de gallo
Cilantro
Directions
Microwave diced potatoes with 1 tablespoon water in a covered microwave-safe bowl for about 4 minutes, until just beginning to soften. Drain well.
Heat olive oil in a large skillet over medium-high. Add potatoes and cook 4–5 minutes until browned and crispy.
Add ground beef and season with chili powder, cumin, paprika, garlic powder, salt, and pepper.
Cook 5–6 minutes, breaking beef into small pieces, until browned and potatoes are tender.
Mash avocado with Greek yogurt, lime juice, a pinch of salt, and 1–2 tablespoons water until creamy and drizzleable.
Sprinkle Monterey Jack onto each tostada, followed by the hot beef-and-potato mixture.
Top with lettuce, pico, avocado-lime crema, and cilantro.
Serve immediately while crunchy.
NIGHT 7 • 20 MINUTES
Crispy Prosciutto & Pea Tortellini
Cheese tortellini gets crisped in butter and tossed with sweet peas, spinach, lemon, Parmesan, and crispy prosciutto.
~585 CALORIES
~30g PROTEIN
~66g CARBS
~24g FAT
Video provided for inspiration and technique. Our recipe may vary slightly from what’s shown.
Ingredients
20 oz refrigerated cheese tortellini
4 oz thinly sliced prosciutto
1 cup frozen peas
2 tbsp butter
2 garlic cloves, minced
Zest and juice of 1 lemon
1/2 cup finely grated Parmesan
1/3 cup reserved pasta water
Black pepper
2 cups baby spinach
Fresh basil, optional
Directions
Bring a large pot of salted water to a boil. Cook tortellini about 1 minute shy of package directions. Add frozen peas during the final minute. Reserve 1/2 cup pasta water, then drain.
Place prosciutto in a large dry skillet over medium heat. Cook 2–3 minutes per side until crisp. Transfer to a plate.
Melt butter in the same skillet. Add garlic and cook about 30 seconds.
Add drained tortellini and peas. Increase heat to medium-high and leave undisturbed for 1–2 minutes so some tortellini develop golden edges.
Add spinach, lemon zest, lemon juice, Parmesan, and about 1/3 cup pasta water.
Toss vigorously until the Parmesan and pasta water form a glossy coating and spinach wilts.
Season generously with black pepper.
Divide among bowls and crumble crispy prosciutto over the top. Finish with more Parmesan and basil.
SHOP ONCE • COOK ALL WEEK
Master Grocery List
Dinner is handled.
Save this plan, shop the master list, and come back each night when it’s time to cook.