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You asked, so we answered!hundreds of Start TODAY member They said they were looking for healthier, more balanced eating ideas to help them reach their health goals. Designed by a nutritionist, this meal plan gives you a flexible approach to healthy eating.
This week’s menu is full of hearty, comforting meals. Yes, you heard me correctly. Whether it’s burgers, pizza, chicken or waffles, we keep the foods you love on our menu by making them at home with wholesome ingredients.The person who says Cook When you eat more at home, you’re more likely to eat less saturated fat, sugar, and salt, which contribute to your risk of heart disease. Eating at home more often also increases your intake of protective ingredients like vegetables, fruits, and whole grains. Now let’s start cooking!
What to Eat This Week, November 6, 2023
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Monday
Tuesday
- breakfast: Roasted grapefruit, yogurt, nuts and honey
- lunch: Healthy chicken & waffle sandwich
- dinner: Valerie Bertinelli’s Roasted Cod with Cashew Coconut Topping
- snack of choice
Wednesday
Thursday
- breakfast: Roasted grapefruit, yogurt, nuts and honey
- lunch: Healthy chicken & waffle sandwich
- dinner: Spaghetti aglio e olio with sautéed shrimp and salad
- snack of choice
Friday
- breakfast: Oatmeal with pears, almonds and Greek yogurt
- lunch: vegetable burger
- dinner: leftovers or takeout
- snack of choice
breakfast
Both breakfasts include heart-healthy foods like nuts, seeds, fruit, and oats. Oats contain a lot of beta-glucan. Beta-glucan is a type of soluble fiber that helps raise blood sugar levels. cholesterol level. Make a big batch of oatmeal to eat throughout the week and add the toppings right before breakfast. Roasted grapefruit tastes best when served warm, but it solidifies quickly.
Oatmeal with pears and almonds
Francis Largeman Ross, RDN
Serve with plain Greek yogurt on top or on the side.
Roasted grapefruit, yogurt, nuts and honey
Cut the grapefruit halves, sprinkle with cinnamon and sprinkle with honey. Bake until the topping is bubbly and the grapefruit begins to caramelize. Then top the grapefruit with plain or low-sugar Greek yogurt and nuts or seeds (like pumpkin or hemp seeds).
lunch
Say goodbye to sad sandwiches.Under exchange processed lunch meat Eating veggie burgers and oven-roasted chicken are simple steps you can take to reduce your risk of heart disease. Sodium and protein levels vary between veggie burgers, so choose one with less than 500 mg of sodium and at least 10 grams of protein.
Siri’s Mushroom and Lentil Veggie Burger
Siri Daly
Don’t have time to make it from scratch? Cook frozen veggie burgers according to package directions. Serve layered with lettuce, tomato, onion, and avocado on a whole-wheat bun or English muffin. Enjoy with baby carrots.
Healthy chicken & waffle sandwich
Chicken and waffles may not sound like a healthy lunch, but these are lighter and more nutritious. For one, it uses whole-grain waffles instead of regular waffles, which provide more fiber and nutrients. I used oven-roasted chicken breasts instead of fried chicken. A typical portion of fried chicken contains about 400 calories, 28 grams of fat, and 6.5 grams of artery-clogging saturated fat. If he eats two chicken tenders, he’ll save more than 200 calories, 22 grams of fat, and 5.5 grams of saturated fat.
Directions: Toast 2 frozen whole grain waffles according to package directions. Meanwhile, make two frozen chicken fillets. Uncover the lightly breaded strips of chicken breast., follow the instructions on the package. When the chicken and waffles are ready, brush the waffles with honey Dijon mustard and layer with arugula, thickly sliced tomatoes, and chicken tenders.
dinner
This week’s dinner lineup includes two seafood dishes. Recommended by the American Heart Association. We also include favorites like spaghetti and veggie-filled flatbreads that are sure to add to your recipe collection. To create heart-healthy dishes, she suggested substitutions, such as making flatbreads using whole-wheat pita or naan.
Roasted vegetable and herbed goat cheese flatbread with hot honey drizzle
katie stilo
Between herbed goat cheese and a drizzle of hot honey, this veggie-filled flatbread is bursting with flavor. The recipe includes instructions for roasting vegetables while you’re preparing dinner, but preparing them ahead of time will make the meal come together in no time. For a heart-healthy flatbread, use whole-wheat pita or naan as the base and serve with a chickpea salad. To make the salad, toss drained and washed canned chickpeas with chopped tomatoes, cucumbers, and bottled vinaigrette.
Valerie Bertinelli’s Roasted Cod with Cashew Coconut Topping
Valerie Bertinelli
A simple coconut-flavored spice topping transforms mild, flaky cod into a flavorful and impressive dish. Serve with sautéed spinach and brown rice (microwave or frozen, if desired).
Chicken piccata sprinkled with parmesan cheese
Laura Vitale
Chicken piccata is usually cooked with 4 to 6 tablespoons of butter. This version reduces the butter to just 1 tablespoon and replaces the flour with almond meal, a nutrient-rich, grain-free alternative. Serve with roasted broccoli or baby potatoes.
Peperoncino spaghetti
monkey lamboria
Pasta is a staple of the Mediterranean diet and is often known as one of the healthiest meals. Here it is served as a side dish, as is done in the Mediterranean region. While the pasta is cooking, fry the shrimp in olive oil and serve as a main dish. Enjoy with a simple salad or your favorite vegetables.
snack
Snacks that include whole food sources of protein and fiber can help keep you full for hours. Here are some ideas:
- Baby carrots and roasted chickpeas.
- 1/2 grapefruit and nuts.
- Grape tomatoes and cucumbers.
- Snap peas with avocado dip. To make the dip, mash 1/3 avocado and 1/4 cup thawed frozen peas. Add fresh lime juice and salt and pepper to taste.
- Frozen blueberries (thawed) and ricotta cheese.
