Speed and nutrition can coexist. The trick is choosing formats that cook evenly and accept swaps for different diets.
20–30 minute formats
- Sheet‑pan dinners: veg + protein on one tray.
- One‑pot bowls: grains/veg + sauce; add proteins at the end.
- Stir‑fries: high heat, small cuts, quick sauces.
- Egg dinners: frittatas, scrambles, shakshuka variants.
Shortcuts that help
- Pre‑chopped veg or frozen blends.
- Rotisserie or pre‑cooked proteins; or tofu/beans.
- Jarred sauces + fresh herbs for brightness.
Example 4‑night sprint
- Mon: Sheet‑pan broccoli + chickpeas; or chicken. Serve with quinoa or greens.
- Tue: Stir‑fray mixed veg; divide into tofu and chicken versions.
- Wed: Eggs + veg skillet; side salad or toast/zoodles.
- Thu: Burrito bowls: rice/cauli‑rice, beans, salsa, avocado.
For mixed diets, see Families with Different Diets and our Complete Guide.
Use Forks in Common to plan quick formats, generate a consolidated list, and keep pantry items in rotation.