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You asked and we answered! Today, hundreds of startup members have told us they want healthy, balanced meal ideas to help them reach their health goals. Created by a nutritionist, this meal plan lets you enjoy summer while learning the basics of healthy eating.
What to eat this week, July 24, 2023
Think your diet has nothing to do with your mental health? Think Again According to a report released earlier today, studies show that eating fruits and vegetables is linked to happiness. Eating foods rich in omega-3 fatty acids and magnesium, as well as limiting red meat and added sugar, has been shown to improve mental health indicators such as stress levels, mood and energy.
So this week the focus is on a balanced, plant-based diet that includes healthy sources of fat (like seeds, nuts, avocados and extra virgin olive oil) and seafood a few times each week. We also have creative ways to reduce meat consumption (hello, magnesium-rich lentils!) and added sugar.
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Monday
Tuesday
Wednesday
Thursday
Friday
Breakfast
Elena Besser coffee and chia parfait
Keep your breakfast simple by spending 5-10 minutes the night before preparing. When it's breakfast time, you'll be glad you did. Before going to bed, prepare a chia coffee by filling the leftover coffee. Then in the morning assemble the remaining parfait.
Hazelnut Peach and Creamy Overnight Oats in a Mason Jar by Natalie Morales
Use juicy, seasonal cocktails to make overnight oats that you can whip up in the morning. Serve with Greek yogurt on top or as a side for an extra protein boost.
Joy Bauer Broccoli Tots by Joy Bauer
Serve the little ones with a hard-boiled egg and a cup or fruit.
Food
This breakfast selection includes some smart eating strategies to support your mental health. For example, smoked salmon is a great way to get omega-3 fatty acids. We tweaked the bagel, but made it healthier by replacing the cream cheese with a whole wheat English muffin and Greek yogurt. If you don't like smoked salmon, you can try canned or canned salmon or tuna. Plus, quinoa salad is full of antioxidant-rich foods that protect the brain and support mood and energy levels.
Left or taken
Need inspiration? Choose one of the healthiest meals at Starbucks.
Quinoa Chicken Salad
To prepare, combine ½ cup chopped rotisserie, ½ cup quinoa, ½ diced apple, and 1-2 tablespoons canned dressing. Pour the mixture over the pre-washed lettuce and top with 1 tablespoon of shredded cheddar cheese.
Open a sandwich with smoked salmon
Bake a whole wheat English muffin and spread it with Greek yogurt. Top each half with capsicum, red onion, lettuce, diced tomatoes and smoked salmon. Serve with cucumber slices.
Dinner
Try some healthy options for dinner, such as ground chicken and lentils instead of ground beef, and whole grains instead of refined grains. But the best part about this weeknight dinner is that you can focus on the taste instead of thinking about the health of your meals.
Boiled Chicken Breast with Light Yogurt by Ali Rosen.
Soaking chicken breasts in yogurt couldn't be easier, but it turns dry chicken breasts into the most tender meal possible. Serve with quinoa (microwaved or frozen if you want to save time) and roasted vegetables.
Easy Roasted Vegetables by Lazarus Lynch
Kevin Curry Chicken with Cashews and Asparagus
Chinese food can contain up to 77% more sodium than your daily intake. We're not saying this food is low sodium, but preparing Chinese food at home saves a lot of salt and sugar. If you cook for yourself, you will get more vegetarian food as restaurants offer lighter portions. For a more vegetarian boost, double the amount of red pepper and asparagus and make more broth if needed. Serve your meal with brown rice.
Jane Claiborne Lentil Tacos
Eating a meatless meal at least once a week allows you to eat plant-based foods, and lentils are high in magnesium, which helps regulate your stress response. We chose tacos for this menu because it's an easy way to enjoy a meatless meal. This variation calls for making guacamole, but if you're short on time, you can substitute the store-bought kind and top it with sliced mango for a nice touch. While you remove the cabbage, cook some more to serve with your tacos.
Grilled Ricotta Chicken Meatballs with Broccoli by Yasmin Fahr
When you make meatballs with ground chicken instead of beef, you reduce the amount of saturated fat, which increases harmful LDL cholesterol. And you can't miss the meat in this amazing dessert. Feel free to substitute broccolini for broccoli and serve your meatballs with whole wheat pasta, chickpeas, or lentils with a low-sugar Mason jar pasta sauce.
4 The Salmon Fryer by Jocelyn Delk Adams
Salmon is rich in omega-3 fatty acids, and this easy marinade makes it the perfect side dish when you don't want to mess around in the kitchen. The recipe calls for soy sauce, but we recommend substituting low-sodium soy sauce or coconut aminos for a milder, less salty option. Serve your salmon with broccoli and brown rice (frozen or microwaved to save time).
Appetizer
Snacks that contain whole-grain sources of protein and fiber provide a winning formula that keeps you satisfied for hours. Here are some ideas:
Grape tomatoes with creamy taco sauce. For the sauce, add some taco seasoning to the Greek yogurt and mix.
Red pepper with egg salad.
Slices of pumpkin and edamame.
Freeze apple chips or dried strawberries with nuts.
½ grapefruit with Greek yogurt.
This article originally appeared on TODAY.com