You’ve been there: Wheeling an empty cart through the supermarket aisles, unable to recall a complete list of ingredients for any of your old standby recipes.

If you print out the 10 menus that follow, you won’t need to resort to frozen lasagna and a bag of salad ever again. Instead, you’ll pick up the short list of ingredients on the next page.

The family-pleasing main dishes range from tangy barbecue to a stir-fry to a fluffy frittata, and each meal includes mix-and-match side dishes, plus dessert. Bonus: You can cook any of the entrées using chicken breasts, pork loin, or salmon fillet — rotate your protein and one menu becomes three, for a total of 30 meals.

With this Real Simple quick planner and some basic pantry staples, you’ll be dashing through the express lane before you know it. You’ve got 30 new standbys — and no need to linger in the frozen-food aisle anymore.

Next pages: The list of 10 ingredients and the menus and recipes.