Free 5 Day Meal Plan featuring 30 Minute Meals with Pecans

Pecan Crusted Tilapia with a fresh Bruschetta or Grilled Cauliflower Steaks with a Pecan Pesto, which one would you choose? The good news is, you don’t have to! These are just two of the recipes found in my FREE 5 Day Meal Plan with all 30 Minute Meals featuring pecans.

Nutritious 30 Minute Meals

A post like none other. Two NEW Recipes and one 5 Day Meal Plan! Yup, you can’t beat that.

Oh wait, yes you can. All of the recipes in this FREE 5 Day Meal Plan are made with minimal ingredients, well balanced in flavor, done in 30 minutes and all feature the super-nut “PECANS”!

So basically, this is a busy mom’s dream collection. Fast, easy, healthy, and a delicious crowd pleaser on all fronts.

Now, I know what you’re wondering. Pecans. A supernut? Yup. They are The Original Supernut and the only major tree nut that is “native” to North America!

What are the benefits of Pecans?

Pecans are extremely nutrient dense and nearly two decades of research document their heart-health benefits*. They are among the highest in “good” monounsaturated fats, and provide plant protein, fiber, flavonoids and essential minerals, including copper, manganese and zinc.

As you can see, Pecans are filled with nutrients. So why not make them a part of your weekly grocery list? You can add them to a bowl of oatmeal, to your salad for some crunch, to homemade chicken salad for added nutrients or just make a crust out of them for any protein. They’re versatility makes them easy to add to all of your favorite dishes! Pecans are not just a dessert nut, open your horizons!

I guess that’s what I’m here for today! To do just that, open your horizons! An easy way to add pecans into a recipe is to put them in a sauce! Ok, first recipe up are these Grilled Cauliflower Steaks with a Basil Pecan Pesto!

I teased you with this recipe on my Instagram stories a couple weeks ago and now it’s finally here.

How to make Grilled Cauliflower Steaks?

1. Preheat grill to medium high heat, about 375-400 degrees F.
2. Cut cauliflower into 1″ thick steaks.
3. Brush both sides of cauliflower steaks with avocado oil and season with salt and pepper.
4. Gently place seasoned cauliflower steaks on clean oiled grill.
5. Grill each side for 4 minutes, gently flipping with a spatula to grill the other side.
6. Remove from grill and let rest.

How to make Pecan Pesto?

This Pesto Sauce with pecans for a nutritious sauce.

1. To a food processor basil, raw pecans, 1 garlic clove, salt, pepper, and lemon zest. Pulse the food processor until the basil is finely chopped.
2. Then, slowly add in olive oil and pulse to blend mixture together until combined.
3. Transfer pecan pesto to a bowl and gently stir in the parmesan cheese.

Another one of my favorite ways to add pecans to a recipe is by making a pecan crust! Think crust around a protein, not “pie crust,” although you can make that too. So, say hello to one of your new favorite dinners –> Pecan Crusted Tilapia with Tomato Bruschetta. This recipe is easy, light (which is perfect for the summer) and done in 30 minutes as promised!

How to make a pecan crust for fish?

For the best results you need the following:

1. Pat the fish dry. This will ensure that the egg mixture sticks to the fish when dredging.
2. An egg mixture. An egg mixture or egg wash is key to getting the pecans to stick to your fish, otherwise they will just fall off. Add extra flavor to your egg mixture by adding dijon mustard or spices to your eggs.
3. Finely chopped pecan mixture. Finely chop the pecans in a food processor or blender for best results, you want them smaller than rice so that they stick to the fish, otherwise they will have a hard time adhering to the fish.

How to make Pecan Crusted Tilapia?

1. To a medium bowl add finely chopped raw pecans, garlic powder and dry basil. Mix until incorporated.
2. In a small bowl, add egg and dijon mustard. Whisk together and set aside.
3. Pat tilapia filets dry. Dredge each tilapia filet front and back in egg mixture then in the pecan mixture. Make sure to press the pecan mix into the tilapia good.
4. Place coated tilapia filets on a plate.
5. Heat a large skillet to medium high heat. Add avocado oil to pan and place tilapia in the skillet.
6. Saute tilapia for 4-5 minutes per side, depending on thickness.
7. Remove tilapia from the pan and salt immediately.

Once you’ve got this tasty Pecan Crusted Tilapia made, all you need to do is whip together a quick 4 ingredient Bruschetta and it brightens this dish right up! You’ll absolutely love all the fresh flavors bursting from every bite. It’s perfect and light for the summer. Even the kiddos will like it because tilapia fish has a mild taste!

Ok, now that we’ve got that out of the way let’s talk the 5 Day Meal Plan featuring all 30 Minute Meals, huh?!

I’ve partnered with the American Pecan Council to bring you this flavorful setup, so you can head over and thank them. (PS they have a couple more meal plans on their website if you want to download those too. Just sayin. Wink Wink.)

Free 5 Day Meal Plan (all 30 Minute Meals)

Day 1:  Grilled Cauliflower Steaks with Pecan Pesto —> (Get Recipe below)

Day 2: Honey Mustard Pecan Crusted Salmon –> Get Recipe Here

Day 3: Sweet Potato Noodles with Sage Brown Butter Sauce  –> Get Recipe Here

Day 4: Pecan Crusted Chicken –> Get Recipe Here

Day 5: Pecan Crusted Tilapia with Tomato Bruschetta (Get Recipe below)

Bon Appetit friends I hope you enjoy these recipes as much as I enjoyed creating and EATING them!

** This post is sponsored by the American Pecan Council. All opinions are 100% mine. For more information on Pecans please go to the American Pecan Council website. Thank you for supporting the brands that support Joyful Healthy Eats.**

*According to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet lowin saturated fat and cholesterol may reduce the risk of heart disease. One serving (28g) of pecans contains 18g unsaturated fat and only 2g of saturated fat.

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