Fast Meals For Weeknights

Fast Meals For Weeknights

Beat the weeknight stress and have dinner on the table in a flash with these healthy and speedy recipes!


The timing of this recipe is perrrrfect! My Chai-Roasted Pumpkin Soup will be sure to warm your family's bellies and fit into your macros too. The weather is getting colder and I couldn't think of a better recipe to share with you than this delicious soup taken from MACROS.


  • 1kg pumpkin, chopped coarsely
  • 1/2 teaspoon ground cardamom
  • 1/4 teaspoon ground cinnamon
  • 1/2 teaspoon cracked black pepper
  • olive oil spray
  • 1/4 cup (25g) walnuts
  • 1 teaspoon honey
  • 2 teaspoons rice bran oil
  • 1 small onion (80g), chopped coarsely
  • 2 cloves garlic, sliced
  • 3/4 cup (180ml) vegetable stock
  • 1 3/4 cups (430ml) water
  • ⅓ cup (95g) low-fat Greek-style yoghurt
  • 2 tablespoons coarsely chopped
  • fresh coriander


  1. Preheat oven to 200C. Line a large oven tray with baking paper.
  2. Place pumpkin on the tray in a single layer. Sprinkle with cardamom, cinnamon and pepper, then spray with oil. Roast for 25 minutes or until tender.
  3. Meanwhile, line a small oven tray with baking paper. Place nuts on tray; drizzle with honey. Roast for 5 minutes or until golden. Cool.
  4. Heat rice bran oil in a large saucepan over medium heat. Cook onion and garlic, stirring, for 5 minutes or until softened. Add pumpkin, stock and the water to the pan; bring to the boil. Remove from heat; cool for 10 minutes.
  5. Blend or process pumpkin mixture until smooth. Return pan to heat and stir until hot.
  6. To serve, drizzle soup with yoghurt; sprinkle with honey nuts and coriander.


These meatballs from My Kids Eat Volume 2 taste SO fresh and can be whipped up quickly and easily. These are delicious with pasta and a tomato-based sauce, and just as good served cold in school lunch boxes the next day.


  • 2/3 cup (80g) frozen peas
  • 1 tsp finely grated lemon rind
  • ¼ cup chopped fresh mint leaves
  • 350g chicken mince
  • 2 cloves garlic, crushed
  • ½ cup (50g) dried multigrain breadcrumbs
  • 1 egg, beaten lightly
  • 1/3 cup (80g) ricotta
  • 2 tbs olive oil
  • 2 x 400g cans diced tomatoes
  • 3 tsp balsamic vinegar
  • 250g spaghetti
  • 2 tbs fresh mint leaves, extra
  • 1/3 cup (25g) flaked or grated parmesan


  1. Preheat oven to 240°C. Grease and line a small shallow roasting pan with baking paper.
  2. Place peas in a medium heatproof bowl. Cover with boiling water and stand for 1 minute; drain, reserving 2 tablespoons of the water.
  3. Blend or process peas, reserved water, rind and chopped mint until just combined.
  4. Combine chicken, garlic, breadcrumbs and egg in a medium bowl; mix well. Stir in pea mixture and ricotta.
  5. Roll level tablespoons of mixture into balls using wet hands. Place in prepared pan and drizzle with oil.
  6. Roast meatballs for 15 minutes, turning once. Add tomatoes and vinegar; roast for a further 5 minutes or until the meatballs are cooked through and sauce is hot. Season sauce to taste.
  7. Meanwhile, cook pasta in a large saucepan of boiling water until just tender. Drain.
  8. Serve pasta with meatballs and sauce. Top with extra mint and parmesan.


This light, fresh and fast dish from Everyday Thermo is a family favourite. Super quick to whip up so you can spend more time with loved ones.


  • 60g baby spinach and rocket salad mix 
  • 1 cup firmly packed fresh flat-leaf parsley leaves (see tip opposite) 
  • 2 cloves garlic 
  • ¼ cup (25g) coarsely chopped roasted walnuts 
  • 2 tablespoons pitted green Sicilian olives 
  • 1 tablespoon extra virgin olive oil 
  • 2 tablespoons lemon juice 
  • 300g skinless boneless salmon fillets, cut into 4 pieces 
  • 3 large zucchini (450g), cut into zoodles (see tip opposite) 
  • 1 medium lemon (140g), cut into wedges 


  1. Place 1 tablespoon water, salad mix, parsley, garlic, walnuts, olives, olive oil and lemon juice in mixing bowl; blend for 3 sec/speed 4. Scrape down the side of the bowl. Repeat blending. Transfer pesto to a bowl; season. Cover surface of pesto directly with plastic wrap. Makes 1 cup. 
  2. Pour 2 cups (500g) water into mixing bowl. Place salmon in the steaming dish; season. Stack steaming tray on top of steaming dish. Add zucchini noodles to steaming tray; cover. Position over mixing bowl. Steam for 10 min/steam mode/speed 3. 
  3. Divide zoodles among shallow bowls; top with flaked salmon and pesto. Serve with lemon wedges. Scatter with extra flat-leaf parsley leaves, if you like. 

Meal Prep Tip:  Make a double batch of pesto and freeze it, covered with a thin film of oil, in an airtight container. 

Looking for more delicious recipes to whip up throughout the week? Give my Chicken Korma and my Chilli Con Carne recipe a try, or find hundreds of nutritious meals for all occasions in my recipe books!

Which recipe will you try first? Let me know in the comments!

Sophie x 

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