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This week the focus is on simple, nutritious meals to get you through the holidays. We stick to staples like chicken and salmon, with an emphasis on plants and healthy fat sources (like whole grains, nuts, avocados and extra virgin olive oil). Plus, some easy and delicious ways to cut back on meat (hello, lentils are delicious). in magnesium!) and added sugar.
Whether you're simply trying to eat healthier, reduce your risk of heart disease, or actively adopt habits to improve your energy and mood during the holidays, we know you'll love the list we've put together for the week ahead. present .
What to eat this week December 18, 2023?
>> Download and print meal plans
>> Walking and aerobic exercise for 31 days.
Monday
Tuesday
Wednesday
Thursday
Friday
Breakfast
Make your morning easier by taking five to ten minutes the night before to prepare. When it's time for breakfast, you won't regret it.
Elena Better Shea Coffee Parfait
Use the leftover coffee to make chia coffee sauce before bed. Then in the morning prepare the remaining parfaits.
Pumpkin Greek Yogurt Overnight Oats
To make the dough, combine ½ cup of unsweetened almond oat milk with 2 tablespoons of pumpkin puree, 1 teaspoon of chia seeds, 1 teaspoon of pumpkin pie spice, and 1 teaspoon of maple syrup. Cover and refrigerate overnight. Serve with Greek yogurt on top or as a garnish.
Joy Power Broccoli Tots by Joy Power
Serve the children a boiled egg and a cup or piece of fruit.
eat lunch
Quinoa salads are packed with antioxidant-rich, heart-protecting produce, while snacks are the easiest way to enjoy a balanced lunch.
Quinoa salad with chicken
To prepare the dish, combine 1/2 cup fried chicken with 1/2 cup quinoa, 1/2 chopped apple and 2 tablespoons vinaigrette. Pour the mixture over the pre-washed lettuce and cover with a tablespoon of grated cheddar cheese.
Light lunch plate
Have you ever heard of girls dinner? This is a viral TikTok trend where various sticky and nutritious foods are served on plates to make eating easier. That's the idea behind this lunch. Eat one serving of whole grain crackers, half a cup of roasted chickpeas, one ounce of cheese, sliced bell peppers and a piece of fruit.
Dinner
There are plenty of smart dinner alternatives, such as ground chicken and lentils instead of ground beef and whole grains instead of refined grains. But the best thing about this week's dinner menu is that you'll get so used to the taste that you'll stop thinking about how healthy it is.
Jenny Claiborne Lentil Tacos
Eating meatless meals at least once a week will help you consume more plant-based foods, and high consumption of these nutrients reduces many risk factors for heart disease. We chose tacos for this list because they're an easy way to enjoy a meatless meal. For this variant, you need to prepare guacamole. However, if you don't have time, you can replace the guacamole with a store-bought version and garnish with diced mango for a special touch. When the cabbage is ready, sauté a little to serve with tacos.
4-Ingredient Air Fryer Salmon by Jocelyn Delke Adams
Salmon is rich in heart-protective omega-3 fats and these simple seasonings make it the perfect meal to cook when you don't want to spend time in the kitchen. The recipe calls for soy sauce, but we recommend substituting low-sodium soy sauce or coconut aminos, a milder, less salty alternative. Serve the salmon with broccoli and brown rice (frozen or microwaved to save time).
Ali Rosen's Easy Yogurt Marinated Chicken Breasts
Soaking chicken breasts in yogurt is very easy, but it turns dry chicken breasts into a tender meal. Serve with quinoa (can be microwaved or frozen if you want to save time) and roasted vegetables.
Easy Roasted Vegetables from Lazarus Lynch
Greek Shrimp Casserole with Asparagus, Tomatoes and Olives by Casey Barber
Shrimp is an ideal weekend protein because it melts easily in ice water and helps you reach the recommended goal of eating seafood twice a week. This recipe also includes produce and cooks everything in one pot for easy cleanup. Serve with quinoa, brown rice, or another whole grain of your choice.
Yasmine Fakhr's Roasted Chicken and Ricotta Meatballs with Broccoli
Making meatballs with ground chicken instead of beef reduces the amount of saturated fat, a type of fat that can increase the risk of bad LDL cholesterol. And you won't miss the meat in this incredibly tasty dish. Feel free to substitute broccoli for the broccoli and serve the meatballs over whole wheat pasta, chickpeas or lentils with a low-sugar pasta sauce.
sandwich
Snacks that contain complete sources of protein and fiber are a winning combination that will keep you full for hours. Here are some ideas:
Grape tomatoes with creamy taco sauce. To make the sauce, add some taco seasoning to the Greek yogurt and stir.
Sliced Red Chili Peppers with Egg Salad
Sliced cucumber and edamame
Apple chips or freeze-dried strawberries with walnuts
½ grapefruit with Greek yogurt
This article was first published on TODAY.com