⏱️ Week 6: 30-Minute Meals for Busy Nights
Welcome to Week 6 of your high-protein meal prep journey! This week is all about speed and simplicity — fast, flavorful meals that go from fridge to table in **30 minutes or less**.
From Black Beans & Rice to Air Fryer Chicken Bowls and One-Pot Lentil Soup, these recipes are designed for: - Busy weeknights - Minimal cleanup - High protein (25g+ per serving) - One appliance: Instant Pot, stovetop, or Air Fryer
Many recipes are inspired by my cookbooks: Stockpot Cookbook: 139 Simple and Hearty Recipes and 100 Beginner’s Instant Pot Bean and Grain Cookbook.
🛒 Shopping List (Serves 4, 5 Meals)
- 1 cup dried red lentils (or 2 cans)
- 1 cup black beans (or 2 cans)
- 1 lb chicken breast or turkey
- 1 cup long-grain rice or quinoa
- Onions, garlic, bell peppers, carrots
- 1 can diced tomatoes, 1 can coconut milk (optional)
- Spices: cumin, turmeric, chili powder, paprika
📅 Meal Plan Snapshot
- Mon: Creamy Red Lentil Dal (25 mins)
- Tue: Air Fryer Chicken + Roasted Carrots
- Wed: Black Beans & Rice (Cuban-Style)
- Thu: Turkey & Rice Soup (Instant Pot, 30 mins)
- Fri: Tofu & Black Bean Scramble
- Sat: Flex Day (leftovers or takeout)
- Sun: Light Prep: Chop veggies, cook rice
🔥 Featured Recipe: Creamy Red Lentil Dal (25 mins)
Servings: 4 | Protein: 18g | Time: 25 mins
- 1 cup red lentils, rinsed
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 tsp cumin, 1 tsp turmeric
- 3 cups vegetable broth
- ½ can coconut milk (optional)
- Salt & pepper to taste
- Lime & cilantro (to serve)
- Add all ingredients to a pot.
- Bring to a boil, then simmer 20 mins, stirring occasionally.
- Adjust seasoning. Serve over rice with lime and cilantro.
💡 Use canned lentils to cut time to 15 mins — just heat and season!
⚡ Prep Tips for Busy Nights
- Keep rice or quinoa pre-cooked in the fridge
- Use canned beans or pre-chopped veggies to save time
- Use your Air Fryer for fast, crispy proteins
- Keep spice blends ready (try my 90 Beginner’s Shawarma Sauce Recipes)
- Double the batch — leftovers make great lunches
📘 More from Rossi Voss
- Stockpot Cookbook: 139 Simple and Hearty Recipes – Perfect for soups, stews, and one-pot wonders.
- 100 Beginner’s Instant Pot Bean and Grain Cookbook – Fast, filling meals using pantry staples.
- 100 Beginner's Air Fryer Rotisserie Recipes – Crispy, juicy meals in minutes.
➡️ Coming Next: Week 7 – Comfort Food with a Healthy Twist 🍲
Stay consistent. Eat well. And never say “I don’t have time to cook” again.
— Rossi Voss
Author of the $0.99 Cookbook Series
rossivoss.blogspot.com