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Easy, healthy meal ideas for the week ahead: Buffalo chicken lettuce cups, salmon veggie rice bowls and more

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You requested, we answered! Lots of of Begin TODAY members advised us they needed extra wholesome, balanced meal concepts to assist them attain their well being objectives. This dietitian-designed meal plan provides you the flexibleness to ease into wholesome consuming.

In case your aim is to eat more healthy, we’ve received you lined with simple diet methods on this week’s plan. For breakfast, you’ll get loads of protein — which retains you fuller for longer intervals of time — and when eaten at breakfast, could assist reduce cravings later within the day. Hearty plant-forward lunches scale back your meat consumption whereas preserving you happy. And the vary of dinners present how simple seasonings can elevate any dish, so wholesome meals pack a flavorful punch.

What to Eat This Week, October 16 , 2023

Start TODAY meal plan, week of October 16, 2023


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Get your day without work to the precise begin with these protein-packed choices. We advocate sitting down when you eat, however these meals can simply be taken to-go.

Make-Ahead Breakfast Burritos

This recipe makes 4 burritos that get wrapped and frozen. Spend quarter-hour prepping this on the weekend for heat-and-eat meals through the week.

Power Protein Smoothie

Though you’ll be able to swap Greek yogurt for the protein powder on this smoothie, the really useful quantity received’t present the identical stage of hunger- and cravings-busting protein. To decide on a protein powder, search for one with minimal, easy components and no synthetic sweeteners.


Crops dominate the plate on the world’s healthiest diets. These filling, plant-centric meals will preserve you fueled and targeted all afternoon.

Veggie-Packed Sandwich

Mash some rinsed and drained canned chickpeas into store-bought hummus. Unfold the combination over 2 slices of toasted whole-grain bread. Layer jarred, roasted pink peppers and child spinach between the 2 bread slices and fold right into a sandwich. Serve with some child carrots.

Edamame-Tuna Salad

Frozen, shelled edamame and canned tuna are two nourishing meal prep staples. Whereas this recipe serves one, you’ll be able to simply multiply the servings and make a much bigger batch of this salad to get pleasure from all through the week. It’ll preserve as much as 4 days in your fridge. Combine 1/2 can tuna, flaked and drained, ¼ cup shelled edamame, frozen and thawed, and ¼ cup shredded carrots with a store-bought French dressing. Serve the combination in a whole-grain pita or over salad greens.


We’ve provided 4 scrumptious recipes this week, however there’s no have to make all of them. An ideal meal prep technique is to make sufficient for leftovers, so select essentially the most tempting ones to make this week. We’ve additionally included one other helpful meal prep technique — utilizing wholesome comfort meals, like frozen mashed cauliflower and brown rice. Don’t neglect to incorporate the veggie aspect dishes, too.

Buffalo Chicken Lettuce Cups

That is the recipe you want for busy weeknights. A store-bought rotisserie rooster is reworked into an exceptionally flavorful meal by tossing it with a fast buffalo sauce and layering on a yogurt-based ranch dressing. The rooster is served in lettuce cups, however you would all the time use it to high a salad as a substitute. Or serve the rooster in a whole-grain wrap with a aspect of veggies dipped within the remaining ranch dressing.

Garden Frittata

A frittata works for any meal, however we prefer it for a low-maintenance dinner. This one makes use of frozen greens to maintain issues particularly low-key. Have it with a bit of whole-grain avocado toast on the aspect.

Rooster thighs are inexpensive and extra tender than rooster breasts. This minimal-ingredient fall-off-the-bone rooster thigh dish is straightforward to prep, however makes a powerful meal. Serve it with ready-to-heat frozen mashed cauliflower or make a mashed potato-cauliflower mix utilizing premade mashed potatoes.

Siri Daly's Salmon and Veggie Rice Bowls

This recipe is mainly a canvas in which you’ll simply change up what you’re working with. Swap rooster for salmon, couscous for rice or mainly any veggie your coronary heart wishes. These bowls are versatile and fast to throw collectively — a straightforward solution to pack in wholesome protein and nutritious veggies.


Snacks that include complete meals sources of protein and fiber supply a successful formulation that retains you full for hours. Listed below are a couple of concepts:

  • Child carrots with creamy taco dip. To make the dip, add some taco seasoning to Greek yogurt and blend.
  • Ricotta cheese topped with sliced grape tomatoes.
  • Frozen spiced bananas with tahini. To make, sprinkle cinnamon and cacao powder over banana slices and freeze till agency. Drizzle with tahini.
  • Pink peppers and edamame.
  • Medjool dates with nut or nutless butter.

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