7 Days of Britalian Dinners for Busy People!

The following 7-day meal plan adheres to The Britalian Diet core principles but has been designed to be super fast and easy! These scrumptious, satisfying recipes all take less than 30 minutes to prepare. Scroll to the bottom for a shopping list.

Monday

Meal: Garlic Butter Chicken with Green Beans

• Ingredients: Chicken breast, green beans, garlic, olive oil, butter, parsley

• Time: 20 minutes

• Calories: ~400 kcal

Instructions: Pan-sear chicken breast in a mix of olive oil and a small knob of butter. Sauté green beans with garlic and serve alongside. Sprinkle with parsley for freshness.

Tuesday

Meal: Spaghetti Aglio e Olio with Prawns

• Ingredients: Spaghetti, prawns, garlic, olive oil, red chili flakes, parsley

• Time: 25 minutes

• Calories: ~400 kcal

  
  

Instructions: Sauté garlic and chili in olive oil, toss with prawns and cooked spaghetti. Garnish with parsley.

Wednesday

Meal: Caprese Salad with Grilled Chicken

• Ingredients: Chicken breast, tomatoes, fresh mozzarella, basil, balsamic glaze, olive oil

• Time: 15 minutes

• Calories: ~400 kcal

  
  

Instructions: Grill a chicken breast and serve alongside a classic Caprese salad. Drizzle with balsamic glaze.

Thursday

Meal: Quick Tuna and Bean Salad

• Ingredients: Canned tuna, cannellini beans, red onion, parsley, lemon juice, olive oil

• Time: 10 minutes (no cooking!)

• Calories: ~350 kcal

  
  

Instructions: Mix tuna with beans, finely chopped red onion, parsley, and lemon juice for a protein-packed dinner.

Friday

Meal: Margherita Pizza (Pre-made Base)

• Ingredients: Thin pizza base, tomato sauce, fresh mozzarella, basil, olive oil

• Time: 20 minutes (oven bake)

• Calories: ~500 kcal

Instructions: Top a store-bought pizza base with tomato sauce, fresh mozzarella, and basil. Bake until crispy.

Saturday

Meal: Bistecca alla Fiorentina-Style Salad

• Ingredients: Sirloin steak, mixed salad leaves, cherry tomatoes, olive oil, balsamic vinegar, Parmesan cheese

• Time: 20 minutes

• Calories: ~450 kcal

Instructions: Grill a sirloin steak to your liking. Let it rest, then slice thinly. Serve over mixed greens and cherry tomatoes, drizzle with olive oil and balsamic vinegar, and top with Parmesan shavings.

Sunday

Meal: Tomato and Basil Risotto

• Ingredients: Arborio rice, canned tomatoes, vegetable stock, onion, garlic, olive oil, fresh basil, Parmesan cheese

• Time: 25 minutes

• Calories: ~400 kcal

Instructions: Sauté onion and garlic in olive oil, then add Arborio rice and cook briefly. Gradually add vegetable stock and canned tomatoes, stirring until the rice is creamy. Stir in fresh basil and top with Parmesan before serving.

Shopping List

Protein:

• Chicken breast (for Monday, Tuesday, Wednesday, and Saturday)

• Prawns (for Tuesday)

• Canned tuna (for Thursday)

• Sirloin steak (for Saturday)

  
  

Vegetables & Greens:

• Green beans (for Monday)

• Tomatoes (for Tuesday, Wednesday, Saturday)

• Red onion (for Thursday)

• Mixed salad leaves (for Saturday)

• Cherry tomatoes (for Saturday)

• Fresh basil (for Tuesday, Saturday, Sunday)

• Garlic (for Monday, Tuesday, Wednesday, Sunday)

• Onion (for Sunday)

  
  

Dairy:

• Fresh mozzarella (for Tuesday, Wednesday, Friday)

• Parmesan cheese (for Saturday, Sunday)

• Butter (for Monday)

  
  

Grains & Pasta:

• Spaghetti (for Tuesday)

• Arborio rice (for Sunday)

• Thin pizza base (for Friday)

  
  

Canned & Packaged Goods:

• Cannellini beans (for Thursday)

• Vegetable stock (for Sunday)

• Canned tomatoes (for Sunday)

• Tomato sauce (for Friday)

  
  

Oils & Vinegar:

• Olive oil (for all meals)

• Balsamic vinegar (for Saturday)

  
  

Herbs & Spices:

• Red chili flakes (for Tuesday)

• Parsley (for Monday, Tuesday, Thursday)

• Lemon juice (for Thursday)

• Balsamic glaze (for Wednesday)

  
  

Optional:

• Salt & pepper (for seasoning)