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Healthy Weeknight Meals Done In 30 Minutes

I believe in making meal prep so good that you look forward to eating it every day of the week. Steak Gyro Wrap Prep and Cook Time: 30...

I believe in making meal prep so good that you look forward to eating it every day of the week.

Steak Gyro Wrap

Prep and Cook Time: 30 minutes

Serves: 2

Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)

494 calories

66g protein

34g carbs

18g fat


Feta Garlic Sauce

  • 4 ounces (113g) feta cheese

  • 8 cloves garlic

  • ½ cup (140g) low fat Greek yogurt

  • 1 tablespoon (14g) extra virgin olive oil

  • Splash of water

  • 1 tablespoon (14g) extra virgin olive oil

  • Salt, to taste

Cucumber Onion Salad Topping

  • ½ seedless English cucumber, thinly sliced

  • ½ red onion, thinly sliced and rinsed with cold water

  • 1 teaspoon (0.5g) finely chopped fresh oregano

  • 1 tablespoon (3g) finely chopped fresh parsley

  • 1 jalapeño, finely chopped

  • 1 tablespoon (15g) red wine vinegar

  • Salt, to taste

Flank Steak

  • 2 teaspoons (5g) ground black pepper

  • 1 teaspoon (3g) smoked paprika

  • 1 tablespoon (15g) Kosher salt

  • ½ teaspoon (1g) coriander powder

  • ½ teaspoon (1g) ground cumin

  • ¾ pound (340g) flank steak

  • Cooking spray


  • 2 pitas

  • Sliced flank steak

  • Feta and garlic sauce

  • Cucumber and onion salad topping

  • Fresh parsley, for garnish


For The Feta Garlic Sauce

  1. In a blender add feta, garlic, yogurt, and a splash of water. Blend on high-speed until smooth. Stream in the oil and another splash of water and continue to blend until combined.

  2. Strain the sauce through a fine mesh strainer into a small bowl and whisk until homogenous. Season to taste with salt. Refrigerate until ready to use.

For The Cucumber-Onion Salad Topping

  1. Add all the ingredients to a medium bowl and toss to combine. Season with salt to taste.

For The Flank Steak

  1. Whisk together the spices in a small bowl until evenly combined.

  2. Pat the flank steak with a paper towel until dry. Cut the meat into two evenly sized pieces, and season both sides generously with the spice mixture.

  3. Heat a cast iron skillet or grill pan over medium high and grease with cooking spray.

  4. One at a time, place the flank steak on the skillet and sear for 3 minutes. Flip, and sear for an additional 2-3 minutes for medium rare.

  5. Remove the steak from the pan and let it rest for 2-3 minutes. Repeat with the second piece of flank steak.

  6. Slice your steak into thin strips against the grain.

To Assemble

  1. Lightly char the pita over an open flame for about 15 seconds per side.

  2. Place half of the sliced steak on top of the pita and drizzle with 2 tablespoons feta garlic sauce. Top with the cucumber salad and garnish with parsley, if you’d like. Repeat on the second pita with the remaining ingredients. Store any leftover over feta garlic sauce in the refrigerator. Enjoy!

Chicken Tikka Masala

Prep and Cook Time: 30 minutes

Serves: 6

Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)

470 calories

48g protein

63g carbs

11g fat



  • 1 cup (300g) low fat Greek yogurt

  • ½-inch knob of ginger, grated

  • 4 cloves of garlic, grated

  • 2 teaspoons (8g) garam masala

  • 1 teaspoon (2g) turmeric powder

  • 1 teaspoon (3g) paprika

  • 1 ½ teaspoons (4g) ground cumin

  • 2 teaspoons (10g) Kosher salt

  • 1 teaspoon (3g) ground black pepper

  • 2 pounds (900g) of boneless skinless chicken breast, cut into 1½-inch cubes

Tikka Masala

  • Cooking spray

  • 1 medium yellow onion, thinly sliced

  • Salt, to taste

  • 4 cloves garlic, minced

  • 1-inch knob of ginger, grated

  • 1 teaspoon (2g) ground coriander

  • 1 teaspoon (3g) ground cumin

  • ½ teaspoon (1g) cayenne powder

  • ½ cup (120ml) chicken stock

  • 1 15-ounce can (425g) crushed tomatoes

  • Water

  • 1 cup (240ml) half & half

To Serve

  • 6 cups steamed jasmine rice

  • Cilantro leaves, to garnish


For The Marinade

  1. In a large bowl, whisk together the yogurt, ginger, garlic, spices, salt and pepper until combined.

  2. Add the chicken and mix together until every piece of chicken is completely coated. You can use this right away or refrigerate for up to overnight for added flavor.

For The Tikka Masala

  1. Heat a high sided sauté pan to medium high, and grease with cooking spray. Once the pan is hot, add all the chicken cubes and sear, without touching, for 2 minutes, or until golden brown on the first side. Flip each piece, and sear for 1 more minute. Remove the chicken from the pan and set aside; the chicken will still be raw in the center at this point, so no tasting.

  2. Lower the heat to medium and add the onion and season lightly with salt. Stir to combine and then add in the garlic and ginger. Sauté for 3 minutes or until the onion has softened.

  3. Add the spices and stir to combine with the onions. Sauté for 30 seconds or until fragrant,

  4. Stir in the chicken stock, crushed tomatoes, and a splash of water. Season lightly with salt to taste. Increase the heat to medium high, and bring to a boil. Once it starts to boil, add the mixture to a blender and blend on high until it is as smooth as possible.

  5. Return the blended mixture to the pan and add a splash of water to thin the sauce out slightly. Reduce heat to low and bring the mixture to a simmer. Add the chicken back to the pan, and let simmer for 10 minutes, or until the chicken is completely cooked through and the sauce has reduced.

  6. Add half and half, stir, and simmer for 3 more minutes.

  7. Season to taste with salt, and serve immediately with 1 cup of rice per plate and garnish with cilantro leaves.

Chicken Alfredo

Prep and Cook Time: 30 minutes

Serves 4

Nutrition Per 1 Serving (nutritional values will vary based on ingredients used)

405 calories

35g protein

24g carbs

40g fat


  • 1 pound (450g) boneless skinless chicken breasts

  • Salt and pepper, to taste

  • 1 pound (453g) tagliatelle

  • 1 head of cauliflower, cut into florets

  • Cooking spray

  • 5 cloves garlic

  • ¼ cup (22g) grated Parmigiano Reggiano, plus more to taste

  • ¼ cup (22g) grated Pecorino Romano

  • ½ cup (118ml) skim milk

  • 2 tablespoons (28g) unsalted butter

  • 1 large zucchini, diced into ½-inch pieces


  1. Bring two large pots of water to a boil and season generously with salt.

  2. While the water comes to a boil, prep the chicken breasts by cutting them in half horizontally. Pat dry with paper towels and season with salt and pepper on both sides. Set aside.

  3. To one pot of boiling water stir in the pasta and to the other other pot add in the cauliflower florets. Cook both for 9 minutes, or until the pasta is al dente and the cauliflower is very tender. Drain both separately in a strainer and put pasta back into the pot it was boiled in.

  4. Heat a 12-inch pan over high heat, and grease with cooking spray. Cook each piece of chicken for 3 minutes per side, or until golden brown on both sides and the internal temperature reaches 165℉ / 74℃. Place on a plate and let the chicken rest at least 5 minutes before thinly slicing.

  5. Add the cauliflower to a blender with garlic, cheeses, milk, butter, salt and pepper to taste. Blend on high until very smooth. Taste and adjust seasoning as needed.

  6. Pour the cauliflower sauce into the pasta and mix together until the pasta is fully coated.

  7. Heat a large skillet to medium and grease with cooking spray. When hot, add zucchini, salt and pepper to taste. Sauté for 5 minutes or until tender and browned.

  8. Add about 1 cup of pasta to each plate. Top with the zucchini, sliced chicken and grated Parmigiano.


Crosby Jimmy
Crosby Jimmy
May 14

Tasty! It's really delicious geometry dash. I followed the recipe and it worked really well.


Bumne Habit
Bumne Habit
May 03

The dishes are both easy to find and easy to make tunnel rush, very suitable for busy people like me.


Aug 01, 2023

I agree with the other posters about too much garlic. Tried the chicken Alfredo with 2.5 garlic cloves and the sauce was horribly garlicky/spicy for everyone. Unless your cloves are the size of a mustard seed, 5 is way too many. I would have done half a large clove, or some powder. Unfortunately the recipe was a big let down.

Ben Von
Ben Von
Dec 30, 2023
Replying to

Unless you're a vampire, there's no such thing as too much garlic. ;)


Apr 12, 2023

Where can i get those containers josh uses? Is there like a set on Would love to have 'em.


Mar 08, 2023

Does your Macro calculation for the Tikka include the 1 cup of rice? Love this recipe just wanting to make sure im accounting for everything.

Martina S
Martina S
Apr 30, 2023
Replying to

There are definitely not 63 grams of carbs in only chicken with some tikka sauce. Primary sources of carbs are veg, fruit, grains, dairy, etc. So yes, the macros for the tikka include 1 cup of generic rice, which contains about 45g of carbs and is about 100 kcal by itself. This caught my attention too when I first saw it on the video!

Without rice, my macros for the tikka are: 11g C/11g F/55g P and 370 kcal per serving. I even accounted for the spices which are negligible tbh. My protein calc. is a little off from Josh's but that's why you shoot for around 1g/lb of bodyweight so you can be sure you meet your daily protein…


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