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 easy meal prep blueprint. For breakfast, you’ll find a mix of pre-made meals and some morning options. Lunch also utilizes a mix-and-match strategy using store-bought items such as rotisserie chicken or simple roasted chickpeas and vegetables. Although we’ve offered a variety of dinner options, you can streamline your menu by having enough for leftovers. From easy sheet pan dinners to healthier versions of popular takeout Chinese dishes, we’ve got you covered this week.
What to Eat This Week, November 13, 2023
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- breakfast: Easy egg bite muffins with fruit
- lunch: roasted chickpea veggie bowl
- dinner: Lemon tarragon chicken with brown rice and vegetables
- snack of choice
- breakfast: banana berry smoothie
- lunch: Rotisserie chicken and roast veggie bowl
- dinner: leftovers or takeout
- snack of choice
- breakfast: Frozen waffles with greek yogurt and fruit
- lunch: Green salad with roasted chickpeas and vegetables
- dinner: Zero-sugar ginger beef and broccoli rice
- snack of choice
easy egg bite
Make breakfast easy. Create a quick list of go-to options and make-ahead options to make your mornings easier, or simply combine these recipe ideas.
berry banana smoothie
Whole wheat waffles with fruit
Toast frozen whole wheat waffles and spread with ricotta or Greek yogurt. You can put fruit on top or on the side.
Roasting lots of your favorite vegetables is the key to making lunchtime meals easy to prepare. Then buy a rotisserie chicken (or roast your own!) and roast some chickpeas to easily mix into salads and bowls all week long. Personalize these dishes with simple seasonings other than bagel seasoning, Italian or Greek seasoning, dried herbs and spices, lemon, pesto, low-sugar marinara sauce, tahini, coconut amino sauce or low-sodium soy sauce. Let’s taste it.
perfect roasted vegetables
roasted chickpeas with spices
- Rotisserie chicken sandwich: Serve between whole wheat bread and garnish with your favorite toppings and vegetables.
- Rotisserie chicken and roasted veggie bowl: Use your favorite roasted vegetables or whole grains and season with simple seasonings.
- Green salad with roasted vegetables and chickpeas: Use vegetables (like arugula or roasted vegetables) and season with simple seasonings.
- roasted chickpea veggie bowl: Use your favorite roasted vegetables or whole grains (brown rice, farro, quinoa, etc.) and season with simple seasonings.
Below, we’ve compiled some easy and healthy recipes to help you plan your meals. Feel free to swap recipes for each day of the week, or even make enough of one dish to have leftovers to save time on another night.
Eggplant, tomato, broccolini, mozzarella cheese
This sheet pan dinner is a great way to eat tons of vegetables. Serve with whole-wheat or bean-based pasta and jarred marinara sauce.
Roasted sweet potato and black bean burrito
Packed with plenty of protein. If you have leftover stuffing, consider freezing or refrigerating it to top a salad for lunch the next day. Serve with a side salad for extra veggies.
lemon tarragon chicken
This dish uses lemon zest, a little olive oil, and a handful of fresh tarragon. A simple three-ingredient mixture that wows your taste buds. It warms the soul, awakens the senses, and perhaps most importantly, it can be made in 20 minutes. Enjoy with brown rice and vegetables.
Zero carb ginger beef and broccoli
Enjoy the taste of your favorite takeout with no added sugar and less salt. Serve this dish with microwaveable brown rice, cauliflower rice, or a blend of each.
Snacks that include whole food sources of protein and fiber can help keep you full for hours. Here are some ideas:
- Sliced cucumber with olive tapenade.
- Baby carrots and hummus or guacamole.
- Sliced apples and sliced cheese.
- Serve sliced pears with nut or seed butter.
- Plain or low-sugar Greek yogurt with berries or grapes.