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You ask, we answer! Hundreds of members of the startup told TODAY that they are looking for healthy, balanced meal ideas to help them reach their health goals. Meal plans designed by nutritionists give you the flexibility to relax this spring and summer while learning the basics of healthy eating.
It's summer, so we're painting the menu in green. Note: Spread chicken broth on top of pizza and drizzle with pasta sauce.
We're doubling down on seafood options. The American Heart Association recommends eating uncooked fish at least twice a week to reduce the risk of heart disease and stroke. Although you should eat less red meat than other types of meat, you don't have to cut it out if you want to. When eating red meat, choose leaner cuts and trim visible fat.Instead of making meat the main ingredient, include it in plant-based meals. The steak salad on this week's dinner menu is a prime example of that strategy.
This week we eat June 26, 2023
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Monday
Tuesday
Wednesday
Thursday
Friday
Breakfast
This week, basic toast just got amazingly better. The original version rolls on a creamy and healthy avocado-battered salad. According to a large study, the consumption of large amounts of avocado is 21% lower in heart disease and the risk of cardiovascular disease is reduced by 16%. The second is the perfect combination of crunch and cream combined with sweetness.
Joy Power Avocado Caprese Toast
Top with whole wheat toast and serve with Greek yogurt or cottage cheese on the side.
Andrea Lynn's Ricotta Pear Bread
Serve on whole wheat toast. You can substitute cheese or Greek yogurt if you have it on hand.
Yogurt with fruit, nuts or seeds
Choose a serving of plain or reduced-sugar Greek yogurt with 1 cup fruit and 1/2 cup nuts or seeds.
lunch
This week's lunch menu will show you how easy it is to whip up delicious meals in minutes. We are talking about a simple recipe that does not have a recipe!
Canned salmon skin
1/2 cup brown rice cooked in the kitchen with avocado, diced, roasted seaweed, minced, 2 ounces smoked salmon and a pinch of sesame seeds. Add low-sodium soy sauce if desired.
Fried pizza
Top each piece of whole wheat English toast with pesto, warm low-sugar marinara sauce, tomato slices and cheese. Served with chickpeas on the side.
Dinner
This week's rotation includes heart-healthy pasta rolls, pizza and steak. If you want to make meal prep easier, pick recipes that appeal to you and double (or triple) them for weekly meals. You can also serve leftovers for lunch.
Dylan Dreyer Dylan Green Noodles
This one uses spinach instead of basil. We recommend using pasta with peas to get enough protein for a balanced meal. Make yourself a simple vegetable salad.
Grilled Fish with Tomatoes and Green Beans by Yasmin Fehr
This dish is easy to clean. If you want to keep it simple, most markets sell pre-washed and pre-cooked beans. Serve with roasted new potatoes that can be cooked in a separate bowl.
Joy power lavash salad thin pizza
Made with store-bought whole wheat pita bread, this pizza will be on the table in no time. Rich in vegetables and light cheese, it's a better ratio for your heart than regular steak. Since this dish has no protein, you can serve it with fried chicken or fried shrimp.
Steak and Lucky Vegetable Salad with Jetilla Maple Balsamic
The heart-healthy stars of this steak salad are lentils, collard greens, pears, pomegranate, and walnuts. Balancing red meat with balanced plant-based foods is a great way to incorporate it into a healthy menu.
Melissa Clark's chicken with potatoes, sour cream and garlic yogurt
Chicken and potatoes are seasoned with cumin and harissa and drizzled with a yogurt sauce in this sage dish. A little water cream is used to give this dish a different color, so we recommend preparing a separate salad.
A snack
A snack with whole food sources of protein and fiber is a winning combination that will keep you full for hours. Here are some ideas:
Berries with ricotta cheese.
A trail mix made with nuts, popcorn and pumpkin seeds without added sugar.
Chickpeas with avocado. To make the salsa, mash half an avocado with half a cup of frozen peas. Add a little lemon juice, salt and pepper to taste.
Sprinkle the celery with cheese.
Baby carrots and edamame.
This article was originally published on TODAY.com.