This meal plan has everything you need for three budget-friendly summer dinners.
Credit: Photos: Jennifer Causey

Forget complicated recipes and mile-long shopping lists. We’re streamlining meal prep and cutting your grocery bill with healthy dinners designed with fresh produce and easy-to-find ingredients you can share across recipes each week. Shop this list to feed four for three nights, all for about $30. Read the recipes first to be sure you have the staples on hand.

Thai sweet chili sauce adds big flavor with minimal calories to Shrimp Cakes. Rainbow carrots add a colorful crunch to our Farro and Chickpea Salad (although regular carrots are equally delicious). Save Parmesan rinds from the Veggie Noodles with Shrimp and Pistachio Peso for adding flavor to seasonal soups.


  • 2 lemons and 2 limes
  • 2 bunches fresh basil
  • 1 bunch fresh cilantro
  • 1 green bell pepper
  • 1 bunch rainbow carrots
  • 1 small yellow onion
  • 1 bunch radishes
  • 1 large zucchini
  • 2 (5-oz.) pkg. mixed salad greens
  • 1 1/3 cups whole-wheat panko
  • Unsalted shelled roasted pistachios
  • Thai sweet chili sauce
  • Fish sauce
  • 1 (15-oz.) can unsalted chickpeas
  • 1 cup precooked farro
  • 2 1/4 lb. raw medium shrimp
  • 1 oz. Parmesan cheese

None of these recipes take more than 20 minutes to make.

Spicy Thai Shrimp Cakes

Credit: Jennifer Causey

A simple salad rounds out this meal: Whisk together 2 tablespoons olive oil, 1 tablespoon fresh lime juice, 1 minced garlic clove, 2 teaspoons Dijon mustard, and 1/4 teaspoon black pepper. Toss with 4 cups mixed greens, top with these cakes, and dinner’s done.

Veggie Noodles with Shrimp and Pistachio Pesto

Credit: Jennifer Causey

Creating your own veggie noodles is fast and fun with a spiralizer. If you don’t have one, look for pre-spiralized zucchini noodles near the prepared vegetables in your produce department. Pick up peeled and deveined shrimp to save on prep time.

Swapping carb-heavy pasta for veggie noodles is just one delicious way to make your diet more diabetes-friendly. For more ideas from the American Diabetes Association, visit

Superfast Farro and Chickpea Salad

Credit: Jennifer Causey

Anchored by a quick and versatile vinaigrette, this salad is easy to customize with whatever ingredients you have on hand. Swap quinoa or barley for farro, cannellini or black beans for chickpeas, and basil for cilantro.