Welcome to start TODAY. Sign up for the free Get Started TODAY newsletter to get daily inspiration delivered straight to your inbox .
You ask, we answer! Hundreds of Start TODAY members tell us they need healthier, more balanced meal ideas to help them reach their health goals. Designed by a nutritionist, this meal plan allows you to enjoy the delicious foods you crave while learning the basics of healthy eating.
In addition to saving time and money, cooking has a number of scientifically proven health benefits. For example, when you cook at home, you avoid fast food, takeout, and convenience foods, which research shows are linked to poor nutrition and negative health outcomes. When you cook with nutritious ingredients, you limit your intake of ultra-processed foods, which can increase your risk of heart disease and negatively impact your mental health.
But that doesn't mean you can't enjoy the flavors you like. Use your favorite foods as inspiration for cooking at home.
What's On This Week September 25, 2023
This week's menu uses convenient, whole, and minimally processed ingredients like chicken and frozen vegetables for a quick, filling, and delicious meal. After a light bite, you'll be rewarded with dishes like chicken fried rice, taco soup, cumin-grilled pulled pork, and brussels sprouts.
>> Download this week's meal plan
Monday
Tuesday
Wednesday
Thursday
friday
Breakfast
A protein-rich breakfast suppresses hunger and helps curb appetite, thereby minimizing unhealthy snacking that can increase the risk of heart disease. To simplify your morning routine, double or triple the recipe to serve it throughout the week.
Overnight Oatmeal with Peanut Butter and Bananas, Cody Rigsby
Flavors like peanut butter and vanilla extract remind you of sweet foods, so your taste buds are tricked into thinking you're eating something sweet when you're not. However, you may not need additional sweetener. If you do use it, limit it to a teaspoon or less.
Vegetarian Spinach and Cauliflower Cheese Frittata by Frances Largeman-Roth, RDN
A vegetable-filled omelette starts your day with nutritional value, as it is rich in protein and fiber, as well as antioxidants, vitamins, minerals and other health benefits that vegetables provide. Finish off your meal (and take your nutrition to the next level) with a cup or fruit.
to have lunch
Ready meals mean you get a nutritious meal and save time and money on less healthy options.
Corn, Quinoa and Feta Salad by Ryan Scott
This complete dinner can be prepared and served ahead of time. Keep the vinaigrette separate and toss with the salad before serving.
Salmon Salad with Lemon Vinaigrette and Dijon Capers by Kathie Lee Biegel.
This recipe is easier than it looks. You start with cooked salmon, and if you don't have cooked salmon, you can substitute canned wild salmon. Salmon is rich in omega-3 fats, which improve heart and brain health. These healthy fats are found in fewer foods than other types of fat, so it's good to eat seafood twice a week. While the dressing helps preserve the integrity of the salad, you can always use a store-bought vinaigrette if you don't want to go to the trouble of making your own.
Dinner
Grilled chicken is one of our favorite things to cook, so we've included it in two recipes on the menu this week. By doing about 20 minutes of exercise every night, you'll be ready to enjoy healthy and delicious dinners all week. If meal prep is too much for you, double or triple one (or more) recipes for multiple servings.
Roasted Pork Chops with Cumin and Brussels Sprouts by Melissa Clark
The pork is seasoned with simple spices and baked in a pan with Brussels sprouts. To serve, prepare new potatoes separately, seasoned with extra virgin olive oil.
Joy Bauer Taco Soup
This dish is very easy to prepare. After the ground turkey is browned, pour the rest of the ingredients into the pot and wait for the soup to boil and the spices to mix. While you wait, slice up some avocado and whole wheat tacos to garnish the soup.
Joy Bauer Grilled Chicken
The Sloppy Joe that inspired this recipe probably has a lot of added sugar. In this version, it is replaced by a simple sauce that adds almost no sugar, but at the same time gives a sweet and spicy taste. If you can't find whole-wheat buns, serve the spicy chicken on whole-wheat buns or regular-sized English muffins. Dress the greens with a simple salad.
Fried Vegan Noodles by Henry Firth and Ian Tisby.
This recipe for noodles with vegetable filling uses buckwheat noodles, which are noodles similar to noodles made from buckwheat. If you don't have buckwheat noodles, you can substitute another whole grain noodle. Add peeled edamame to noodles (or serve as a side dish) to balance the meal with plant-based protein.
Grilled Chicken with Fried Rice by Kevin Curry
Homemade fried rice is all about ingredients, so you can use brown rice, low-sodium soy sauce, and lots of vegetables. For best results, cook the brown rice first. If you want to make flaky bowls and other easy-to-prepare meals this week, make a big batch. Meanwhile, the recipe already includes a bag of frozen peas and carrots, but for extra nutrition, we recommend adding a bag of roasted vegetables.
Snack
Containing all sources of protein and fiber, the snacks are a great formula that will keep you full for hours. Here are some ideas:
Apple slices with a slice of cheese.
Chili strips with black bean sauce. To make the sauce, wash and drain a can of black beans and add a spoonful of store-bought sauce.
Banana sliced and sprinkled with cinnamon and flax seeds.
Fried cucumber and edamame.
Tomatoes and lentils (canned and washed) are seasoned with lemon juice or vinegar.
This article was first published on TODAY.com.