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You asked, we answered! Hundreds of Start TODAY members tell us they want healthier, more balanced meal ideas to help them reach their health goals. It gives you the flexibility to start the new year at your leisure while learning about
Meal planning is not as difficult as it sounds. Just he takes 10-15 minutes to plan your meal, write down what you need and head to the store. that’s it. And since the start of the new year is hectic enough, we also have some suggestions for streamlining your meal prep. Best of all, you can also take weekends off when dining out or gathering with family and friends.
January 30, 2023 Meal of the Week
This week marks the beginning of February, also known as Heart Month in America. So this week, we’ll focus on a nutritious, plant-rich diet that includes healthy sources of fat (seeds, nuts, avocados, extra virgin olive oil, etc.). Seafood is another top food that reduces your risk of heart disease. In fact, the American Heart Association recommends eating two servings of seafood per week. So I followed their guidance when planning this menu. And because we know that convenience is our number one priority, we offer quick meal prep, simple staple ingredients (such as frozen brown rice and precooked vegetables), and even fast food options (which have more salt than ours). a lot), etc., and kept things simple. I want to). Whether you’re actively trying to lower your risk of heart disease or working on healthy eating habits to improve your energy, mood, brain skills, and quality of life, you’ll be making your choices for the coming week. You can enjoy it.
breakfast
Spending 5-10 minutes getting ready the night before will make your morning easier. Come breakfast time and you will be happy.
Nathan Congleton/TODAY
Use leftover coffee to make coffee chia toppings before bed. And in the morning, assemble the rest of the parfait.
Pumpkin overnight oats with Greek yogurt
To make, mix 1/2 cup each of oats and unsweetened almond milk, 2 tablespoons pureed pumpkin, 1 teaspoon chia seeds, 1 teaspoon pumpkin pie spice, and 1 teaspoon maple syrup. Cover and refrigerate overnight. Serve with Greek yogurt on top or on the side.
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Offer your toddler a hard-boiled egg and a cup or fruit.
lunch
Continuing the heart health theme, we’ve incorporated some mind-smart strategies into our lunch choices. Smoked salmon, for example, is a convenient way to get heart-protecting omega-3 fats. I arranged it like a bagel, but I made it healthier by using whole grain English muffins and Greek yogurt instead of cream cheese. If you don’t like smoked salmon, try the canned or pouched salmon and tuna that appeared on previous menus. Plus, quinoa salads are loaded with antioxidant-rich ingredients to protect your heart.
leftovers or takeout
Need some inspiration? Choose one of the healthiest things to eat at Starbucks.
chicken quinoa salad
To make, toss ½ cup shredded rotisserie chicken with ½ cup quinoa, ½ chopped apple, and 1-2 tablespoons bottled vinaigrette. Spoon mixture over pre-washed salad greens. Add 1 tablespoon of finely chopped sharp cheddar cheese on top.
Open-faced smoked salmon sandwich
Toast whole grain English muffins and spread with Greek yogurt. Top with capers, red onion, lettuce, tomato slices and smoked salmon. Serve with cucumber slices.
dinner
Dinner includes multiple hearty swaps, such as ground chicken and lentils instead of ground beef, and whole grains instead of refined grains. You pay too much attention to taste to think how healthy is.
Ali Rosen
Marinating chicken breasts in yogurt is super easy, but turns dried chicken breasts into the most tender meal. Serve with quinoa (microwave or freeze if you want to save time) and roasted veggies. .
Nathan Congleton/TODAY
Chinese takeaways may contain 77% more salt than the recommended daily amount. I’m not saying this dish is low in salt, but making Chinese food at home can save you tons of salt and sugar. Restaurants tend to serve skimpy portions, so self-cooking also gets you some veggie goodness. . Serve the stir-fry with brown rice.
Courtesy Sweet Potato Soul
Eating a meat-free meal at least once a week increases plant-based intake, and consuming more of these nutritional gems lowers several risk factors for heart disease. I chose tacos because it’s an easy way to dip your toes into a meatless meal. You can garnish with diced mango for garnish.
Patricia Niven
Making meatballs with ground chicken instead of ground beef reduces saturated fat, which can increase your risk of harmful LDL cholesterol. And you can’t miss the beef in this insanely delicious meal. Feel free to substitute broccolini for broccolini and serve the meatballs in a low-sugar jar pasta sauce over whole-wheat, chickpea, or lentil pasta. Please give me.
Courtesy Olive and Mango/Grandpa Cake
Salmon is packed with heart-protecting omega-3 fats, and this easy marinade is perfect for when you don’t want to fuss in the kitchen. The recipe calls for soy sauce, but we recommend replacing it with reduced-sodium soy sauce or coconut aminos. Serve salmon with broccoli and brown rice (freeze or microwave to save time).
snack
Snacks containing whole food sources of protein and fiber provide a winning formula that will keep you feeling full for hours.
- Grape tomato creamy taco dip. To make the dip, add taco seasoning to Greek yogurt and mix.
- red pepper strips and egg salad
- Cucumber slices and edamame
- Freeze-dried apple or strawberry chips and nuts
- 1/2 grapefruit and Greek yogurt
