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You ask, we answer! Hundreds of Start TODAY members have told us they want healthier, more balanced foods to help them reach their health goals. Designed by a nutritionist, this meal plan gives you the flexibility to start a new year while learning the basics of healthy eating.
The world's healthiest diet is plant-based, and research shows that you don't have to give up animal products entirely to reap the benefits of eating more plants.
That's why this week we're showing you how to create vegan menus without giving up foods of animal origin such as dairy, eggs, chicken, fish and meat. We've accomplished this by filling the menu with nuts, seeds, beans, fruits, vegetables, and whole grains, and offering plant-based delights from a chicken burrito bowl to pesto spaghetti. We've also included meat-free meals that are hearty, filling, and high in protein.
What's for food this week, August 21, 2023?
>>Download the menu and print it out
>> Get 31 days of walking and strength training
Monday
Tuesday
Wednesday
THURSDAY
Friday
Breakfast
Mornings are pretty busy, so keep your breakfast routine simple. Prepare a batch of tortilla muffins ahead of time to take away or make a simple meal with basic ingredients.
Joy Bauer's Vegetable Omelet Muffins
Serve with 1 cup or 1 piece of fruit.
Wholegrain waffle toast with yoghurt and fruit
Spread the toasted waffle with Greek yogurt or cottage cheese and garnish with berries and chia seeds.
Plain muesli
Mix ⅓ cup oatmeal with 2 tablespoons unsweetened nuts (e.g. raisins) and 3 tablespoons chopped nuts and seeds (e.g. pumpkin, chia and flaxseed). Serve plain or lightly sweetened Greek yogurt.
Lunch
In keeping with the theme of plants, we have some future-oriented ideas for you that you can easily use during the day or before lunch.
Sandwich with tuna and chickpea salad
To prepare, mix together 1 can of tuna (drained), 1/2 can of chickpeas (chickpeas and drained), 1-2 tablespoons of mayonnaise and 1 tablespoon of sunflower seeds. Stuff half of the mixture into a whole pita with lettuce and tomato.
Pasta salad
This pasta salad uses a variety of healthy staples like frozen broccoli, artichoke hearts, and pasta. To prepare meals, you can multiply portions and store in the refrigerator for up to four days. Combine ¼ cup artichoke hearts, washed, drained and quartered, with cherry tomatoes or cherry tomatoes, halved, 1 cup frozen broccoli florets, microwaved and ½ cup cannellini, washed and drained. Toss the mixture with 1 cup cooked pasta (preferably whole wheat or legume-based) and store-bought balsamic or Italian seasoning.
Dinner
We organized five meals that showcase plants in different ways. Spaghetti, for example, contains a mix of vegetables and traditional tagliatelle, as well as zucchini pesto. These are strategies you can apply to your family favorites as well.
Joy Bauer Burrito Bowls by Joy Bauer
This hearty bowl is basically the model of a balanced diet. Carbohydrates come from quinoa and beans (which also provide protein), healthy fats come from seeds and avocados, and protein comes from grilled chicken. It's also loaded with spinach and topped with salsa to accommodate your veggie needs.
Mia Rigden's Super Green Spaghetti with Zucchini Pesto
This recipe offers the best of both worlds: by combining spaghetti and zucchini noodles, you'll enjoy the benefits of vegetables and the pleasure of pasta. To balance the meal with protein, use chickpeas or lentils for the pasta, or serve with chicken or shrimp.
Valerie Bertinelli Baked salmon on a plate by Valerie Bertinelli
This dinner is rare: it's as quick to make as it is impressive. Serve with roasted new potatoes and a simple side salad. Baked potatoes are one of the easiest dishes ever: wash them (or buy them washed), season with oil and spices, and roast in a skillet lined with parchment paper. Slide it into the oven before the salmon, as it takes a little longer to cook—about 25 minutes.
Honey chili chicken with corn, zucchini and peppers on a baking sheet by Casey Barber
This one-stop meal contains all the elements of a nutritionally balanced meal, so you don't have to cook anything. Adding a pinch of honey to your dressings is a research-backed strategy to help you maintain healthy eating habits.
Sunny Anderson's Black Bean Burger
Joy Bauer's carrot fries
These burgers are made in minutes with simple ingredients like canned beans and frozen corn. Once cooked, place the topping on top and serve with the baked carrot cakes.
snacks
Snacks with whole protein and fiber sources offer a winning formula that will keep you full for hours. Here are a few ideas:
clementines and walnuts
Cherry tomatoes and lentils (canned and washed), brushed with lemon juice or vinegar.
pineapple and cheese
Red peppers with goat cheese and pesto sauce. For the sauce: mix the purchased pesto with the goat cheese. Dilute with olive oil if necessary.
Snow peas and hummus
This article originally appeared on TODAY.com