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You asked, so we answered!hundreds of Start TODAY member They responded that they wanted healthier, more balanced diet ideas to help them reach their health goals. Designed by a nutritionist, this meal plan gives you the flexibility to enjoy summer while learning the basics of healthy eating.
Meal preparation is key to sticking to a healthy eating plan. After all, who spends hours in the kitchen? So this week’s lunches and dinners utilize time-saving meal-prep techniques like one-pan meals and ready-made ingredients (hello, rotisserie chicken!). doing.
You can see that the breakfast includes some pre-cooked meals and morning options. Lunch includes leftovers and easy-to-assemble ideas. With four dinner options, you can stock up on leftovers from the night before and save yourself the hassle of cooking overnight.
What to eat this week, July 31, 2023
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Monday
- breakfast: Oatmeal with pears and almonds
- Lunch: Rotisserie Chicken Sandwich
- Dinner: Peanut chicken salad and cold brown rice noodles
- snack of choice
Tuesday
- Breakfast: Protein-Fortified Avocado Toast
- Lunch: Rotisserie chicken salad
- Dinner: Sheet pan flounder with black olives, roasted tomatoes and baby potatoes
- snack of choice
Wednesday
- Breakfast: Oatmeal with pears and almonds
- Lunch: Rotisserie Chicken Sandwich
- Dinner: Cheeseburger salad
- snack of choice
Thursday
- Breakfast: Protein-Fortified Avocado Toast
- Lunch: Rotisserie chicken salad
- Dinner: Leftovers
- snack of choice
Friday
- Breakfast: Scrambled eggs with black beans, salsa, avocado
- Lunch: Sandwich with plenty of vegetables
- Dinner: Avocado Cream Pasta with Arugula and Roasted Cherry Tomatoes
- snack of choice
breakfast
Starting your day with a protein-rich option will help you feel fuller for longer and reduce your cravings later. Here are some quick and easy ways to incorporate protein into your morning meal.
protein-enriched avocado toast
Mash the white kidney beans or chickpeas into the avocado. Spread it on whole wheat toast, top it with an egg, and cook it your way.
Oatmeal with pears and almonds
Francis Largeman Ross, RDN
Mix or serve with low-sugar Greek yogurt.
microwaveable scrambled eggs
Top with salsa, black beans and avocado slices.
lunch
Rotisserie chicken is the multitasking ingredient of the week. Remove the skin and de-bones the meat for use in sandwiches and salads. A typical rotisserie chicken yields 3-4 cups of meat.
If you’re a vegetarian or trying to cut back on meat consumption, use washed and drained canned beans instead (like we do on Fridays). When building your grocery list, add plenty of vegetables as accompaniments to salads and sandwiches.
rotisserie chicken sandwich
Spread mayonnaise and mustard on whole wheat bread and layer with rotisserie chicken, lettuce and tomato. Serve with vegetables. For vegetarian options, use mashed chickpeas.
rotisserie chicken salad
Mix rotisserie chicken, chopped celery, and golden raisins with mayonnaise and Dijon mustard. Scoop the mixture over the salad greens and add the vegetables of your choice. Sprinkle with seeds (such as sunflower seeds) or crushed nuts.
Don’t want to buy a rotisserie chicken? Create your own:
lemon roast chicken
Lydia Bastianich
Sandwich with lots of vegetables
Mash the washed and drained canned chickpeas into store-bought hummus. Spread mixture over 2 slices of toasted whole grain bread. Layer bottled and roasted red peppers and baby spinach between two slices of bread to form a sandwich. Serve with baby carrots.
dinner
This week’s dinner menu features nutritious meals that aren’t boring. From hearty cheeseburger salads to salted flounder and cream pasta, there’s something for everyone. If you like a lot of variety, make one each night. If you want to cook less, the recipe he doubles (or triples) and serves later in the week. You can also look back at recipes from the previous week and add another dish to your menu. Be sure to pay attention to the recommended side dishes to keep your diet balanced.
peanut chicken salad
Carolina Santos Neves
Get plenty of vegetables and the variety of nutrients they provide with this hearty entree salad. There are many shortcuts to streamline your hands-on time, like using a rotisserie chicken and pre-shredded cabbage, Brussels sprouts, and carrots. Make extra dressing and serve with cold brown rice noodles.
Sheet bread flounder with roasted tomatoes and black olives
Julia Tarshen
Salty olives and roasted tomatoes give this dish a Mediterranean flair. Serve with roasted baby potatoes (also called creamer potatoes). You can find ready-to-cook items at most grocery stores.
cheeseburger salad
Kevin Curry
Turning a cheeseburger into a salad is hearty but lighter than a typical bun-based meal. You don’t need to mold a burger patty to make this hearty salad. Simply add stir-fried ground beef to a vegetable salad and drizzle with a secret Greek yogurt-based sauce. You can also pack all the ingredients into a whole grain wrap. If you feel your burger meal isn’t complete without fries, try it with carrot fries, or your favorite baked or frozen fries.
Avocado Cream Pasta with Arugula and Roasted Cherry Tomatoes
sama dada
Avocado adds creaminess to this dairy-free pasta dish. Since this meal is low in protein, we recommend using chickpea or lentil pasta to make it more filling and balanced.
snack
Snacks that contain whole food sources of protein and fiber can help keep you full for hours. Here are some ideas.
- Baby carrots soaked in protein-enriched mashed avocado. To make the dip, mash chickpeas or white kidney beans into the avocado.
- Sprinkle apple slices with cinnamon and sprinkle with tahini.
- Frozen blueberries (thawed) and ricotta cheese.
- Red pepper strips and goat cheese.
- Unsweetened dried fruit and nuts, or roasted chickpeas.
