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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 will give you the flexibility to start the new year while learning the basics of a healthy diet.
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.
What to eat this week, August 28, 2023
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- breakfast: Scrambled eggs with black beans, salsa and avocado
- lunch: Sandwich with lots of vegetables
- dinner: leftovers or takeout
- snack of choice
Breakfast this week is lean and green! Starting your day with protein-rich options will help you feel fuller for longer and reduce cravings later. Here are some quick and easy ways to pack veggies and protein into your morning meal.
Packed with protein, vegetables, fruits, and heart-healthy fats, this smoothie makes for a simple, balanced meal. Don’t worry if you don’t like kale. The sweetness of blueberries and bananas cancels out the taste. Alternatively, you can substitute baby spinach, a mild-tasting vegetable. If you want this to be vegan, substitute silken tofu or unsweetened vegan protein powder for yogurt.
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.
microwaveable scrambled eggs
Top with salsa, black beans and avocado slices.
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:
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.
This week’s dinner menu features nutritious meals that aren’t boring. From tangy pineapple chicken to salty flounder to creamy pasta, there’s something for everyone. Best place? Most of the time, he only has to soil one pan, which saves a lot of cleanup time. Be sure to pay attention to the recommended side dishes to keep your diet balanced.
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.
Gentle + Hires / “Small Victory” Julia Turshen
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.
Courtesy of Kevin Curry of Fit Men Cook
This is an example of a Mediterranean-style dinner rich in heart-healthy fats, from the omega-3 fatty acids found in salmon and anchovies to the monounsaturated fatty acids found in kalamata olives and extra virgin olive oil. It’s made in a sheet pan so you can do other things while you’re making dinner. One way to fill that time is to prepare extra veggies and boil extra eggs so he has enough for the week.
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.