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You asked, we answered! Hundreds of Start TODAY members told us they wanted more healthy, balanced meal ideas to help them reach their health goals. This dietitian-designed meal plan gives you the flexibility to ease into healthy eating.
If your goal is to eat healthier this summer, we’ve got you covered with numerous nutrition strategies in this week’s plan. For breakfast, you’ll get plenty of protein — which keeps you fuller for longer periods of time — and when eaten at breakfast, may help minimize cravings later in the day. Hearty plant-forward lunches reduce your meat consumption while keeping you satisfied. And the range of dinners show how easy seasonings can elevate any dish, so healthy meals pack a flavorful punch.
What to Eat This Week, June 19, 2023
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Monday
- Breakfast: Make-Ahead Breakfast Burrito
- Lunch: Veggie-Packed Sandwich
- Dinner: Spicy Shrimp and Turkey Lettuce Wraps with brown rice
- Snack of choice
Tuesday
- Breakfast: Power Protein Smoothie
- Lunch: Tuna Macaroni Salad
- Dinner: Garden Frittata with Avocado Toast
- Snack of choice
Wednesday
- Breakfast: Make-Ahead Breakfast Burrito
- Lunch: Veggie-Packed Sandwich
- Dinner: Pan-Roasted Chicken Thighs with Mushrooms and Mashed Cauliflower
- Snack of choice
Thursday
- Breakfast: Power Protein Smoothie
- Lunch: Leftovers
- Dinner: Siri Daly’s Salmon and Veggie Rice Bowls
- Snack of choice
Friday
- Breakfast: Make-Ahead Breakfast Burrito
- Lunch: Tuna Macaroni Salad
- Dinner: Leftovers or takeout
- Snack of choice
Breakfast
Get your day off to the right start with these protein-packed options. We recommend sitting down while you eat, but these meals can easily be taken to-go.
This recipe makes four burritos that get wrapped and frozen. Spend 15 minutes prepping this on the weekend for heat-and-eat meals during the week.
Although you can swap Greek yogurt for the protein powder in this smoothie, the recommended amount won’t provide the same level of hunger- and cravings-busting protein. To choose a protein powder, look for one with minimal, simple ingredients and no artificial sweeteners.
Lunch
Plants dominate the plate on the world’s healthiest diets. These filling, plant-centric meals will keep you fueled and focused all afternoon.
Veggie-Packed Sandwich
Mash some rinsed and drained canned chickpeas into store-bought hummus. Spread the mixture over 2 slices of toasted whole-grain bread. Layer jarred, roasted red peppers and baby spinach between the two bread slices and fold into a sandwich. Serve with some baby carrots.
Set aside 15 minutes over the weekend or one evening to make this protein-packed pasta dish you can enjoy all week.
Dinner
We’ve offered four delicious recipes this week, but there’s no need to make them all. A great meal prep strategy is to make enough for leftovers, so choose the most tempting ones to make this week. We’ve also included another handy meal prep strategy – using healthy convenience foods, like frozen mashed cauliflower and brown rice. As always, feel free to browse previous weeks and swap in any recipes you love. Don’t forget to include the veggie side dishes, too.
Though the ingredient list looks long, this recipe is surprisingly easy to make. Serve it with frozen brown rice or get more veggie power by mixing brown rice with frozen riced cauliflower.
A frittata works for any meal, but we like it for a low-maintenance dinner. This one uses frozen vegetables to keep things especially low-key. Have it with a piece of whole-grain avocado toast on the side.
Chicken thighs are less expensive and more tender than chicken breasts. This minimal-ingredient fall-off-the-bone chicken thigh dish is simple to prep, but makes an impressive meal. Serve it with ready-to-heat frozen mashed cauliflower or make a mashed potato-cauliflower blend using premade mashed potatoes.
This recipe is basically a canvas in which you can easily switch up what you’re working with. Swap chicken for salmon, couscous for rice or basically any veggie your heart desires. These bowls are versatile and quick to throw together - an easy way to pack in healthy protein and nutritious veggies.
Snacks
Snacks that contain whole food sources of protein and fiber offer a winning formula that keeps you full for hours. Here are a few ideas:
- Baby carrots with creamy taco dip. To make the dip, add some taco seasoning to Greek yogurt and mix.
- Ricotta cheese topped with sliced grape tomatoes
- Frozen spiced bananas with tahini. To make, sprinkle cinnamon and cacao powder over banana slices and freeze until firm. Drizzle with tahini.
- Red peppers and edamame
- Medjool dates with nut or nutless butter