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You asked, so we answered! Hundreds of Start TODAY members have told us they want healthier, more balanced meal ideas to help them reach their health goals. Designed by a nutritionist, this meal plan gives you flexibility in approaching a healthy diet.
here it is Blueprints for easy meal preparation this week. You’ll find breakfast to be a mix of pre-made meals and some morning options. Lunches also utilize a mix-and-match strategy with commercial items such as rotisserie chicken or simple roasted chickpeas and vegetables. We offered 5 different dinner options, but you can streamline your menu by having enough leftovers. From quick sheet pan dinners to healthier versions of popular takeout Chinese dishes, we’ve got you covered this week.
What to Eat This Week, July 10, 2023
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Monday
Tuesday
Wednesday
Thursday
Friday
breakfast
Make breakfast easy. Create a quick list of staple options and prep to make your mornings easier, or simply combine these recipe ideas.
easy egg bite By Brittany Williams
berry banana smoothie by Joy Bauer
Whole grain waffles with fruit
Toast frozen whole wheat waffles and spread with ricotta cheese or Greek yogurt. You can put the fruit on top or on the side.
lunch
Roasting lots of your favorite vegetables is key to making lunchtime meals easy. Then he buys a rotisserie chicken (or roasts it himself!) and makes two quick lunches on Monday and Tuesday. Then, later in the week, roast chickpeas for a simple salad and veggie bowl. Personalize these dishes with bagel seasonings, Italian or Greek seasonings, dried herbs and spices, lemon, pesto, low-sugar marinara sauce, tahini, coconut amino sauce or simple seasonings other than low-sodium soy sauce. Let’s taste
perfect roasted vegetables By Katie Stilo, Anthony Contorino
roast chicken By Laura Vitale
Roasted chickpeas with spices Written by Chekka Chanmaicelli
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Rotisserie Chicken Sandwich: Place it in whole grain bread and enjoy it with your favorite ingredients and vegetables.
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Rotisserie Chicken and Roasted Veggie Bowl: Use your favorite roasted vegetables and whole grains and season with simple seasonings.
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Green salad with roasted vegetables and chickpeas: Use vegetables (such as arugula or roasted vegetables) and season with simple seasonings.
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Roasted Chickpea Veggie Bowl: Use your favorite roasted vegetables or whole grains (brown rice, farro, quinoa, etc.) and season with simple seasonings.
dinner
Below, we’ve rounded up some of our favorite healthy recipes to make meal planning easier. Feel free to swap recipes from day to day, or make enough leftovers from one dish to save time another night.
lemon tarragon chicken By Kevin Curry
This dish uses lemon zest, a little olive oil and a handful of fresh tarragon. A simple three-ingredient mixture that wows your taste buds. It warms the soul, awakens the senses, and perhaps most importantly, it can be made in 20 minutes. Enjoy with brown rice and vegetables.
BBQ chicken quinoa salad By Gaby Dalkin
Prepare your barbecue chicken and quinoa ahead of time and toss it with a few ingredients for a delicious and hearty lunch. If you’re too lazy to make chicken, use store-bought rotisserie chicken. Also, choose barbecue sauces with no more than 6 grams of added sugar per serving. You can also substitute unsalted canned or frozen corn with corn on the cob to make the recipe even more efficient.
Eggplant and tomato, broccolini, mozzarella cheese Written by Yasmine Farr
this sheet pan dinner A great way to eat plenty of vegetables. Serve with whole-wheat or bean-based pasta and bottled marinara sauce.
Roasted Sweet Potato and Black Bean Burrito by Al Roker
crammed protein. If you have leftover stuffing, consider freezing or refrigerating it for a salad topping for lunch the next day. Serve with a side salad for more veggies.
Sugar-free ginger beef and broccoli By Kevin Curry
You can enjoy the taste of your favorite takeout with no added sugar and reduced salt. Serve this dish with microwaveable brown rice, cauliflower rice, or a blend of each.
snack
Snacks that contain whole food sources of protein and fiber can help keep you full for hours. Here are some ideas.
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Sliced cucumber with olive tapenade.
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Baby carrots and hummus or guacamole.
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Sliced apples and sliced cheese.
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Serve sliced pears with nut or seed butter.
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Plain or low-sugar Greek yogurt with berries or grapes.
This article was originally published Today.com
