Easy and healthy meal ideas for the week ahead: lemon tarragon chicken, easy bite egg muffins and more

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You asked, we answered! Hundreds of Start TODAY members told us they wanted healthier, more balanced food ideas to help them reach their health goals. This dietitian-designed meal plan gives you the flexibility you need to eat healthy.

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Here’s a project for easy meal prep this week. You’ll see that the breakfasts are a mix of some make-your-own meals and some early morning options. Lunches also employ the mix-and-match strategy using store-bought items like rotisserie chicken or simple roasted chickpeas and vegetables. While we’ve offered five different dinner options, you can simplify the menu by packing enough for leftovers. From simple sheet pan dinners to a better-for-you version of a Chinese takeout favorite, we’ve got you covered this week.

What to eat this week, July 10, 2023

Start meal plan TODAY on July 10, 2023

Start meal plan TODAY on July 10, 2023

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Make breakfast a breeze. Create a simple list of go-to options or make-ahead meals that make mornings easier, or just mix and match these recipe ideas:

Easy Egg Bites by Brittany Williams

Joy Bauer Berry Banana Smoothie

Wholegrain waffles with fruit

Toast a frozen whole-grain waffle and slather it with cottage cheese or Greek yogurt you can have fruit on top or on the side.


Roasting a batch of your favorite veggies is key to easily prepping lunchtime meals. Next, buy a rotisserie chicken (or roast it yourself!) to make two easy lunches on Monday and Tuesday and then roast some chickpeas for an easy salad and bowls of veggies later in the week. Customize these dishes by leaning on easy condiments like everything but bagel seasoning, Italian and Greek seasoning, dried herbs and spices, lemon, pesto, low-sugar marinara sauce, tahini and coconut aminos, or low-fat soy sauce. sodium.

Perfect Roasted Veggies by Katie Stilo and Anthony Contrino

Roast Chicken by Laura Vitale

Spicy Roasted Chickpeas by Checka Ciammaichelli

  • Rotisserie Chicken Sandwich: Serve on whole grain bread with your favorite fixings and veggies on the side.

  • Rotisserie Chicken and Roasted Vegetables: Use whatever roasted vegetables and whole grains you like, and spice up with any easy seasonings.

  • Green Salad With Roasted Vegetables And Chickpeas: Use any greens (like arugula and roasted greens) and flavor with any easy dressing.

  • Vegetarian bowl of roasted chickpeas: Use any roasted vegetables and whole grains (think brown rice, farro or quinoa) you like, and flavor with any easy dressing.


Below, we’ve rounded up some of our favorite healthy recipes to make meal planning easier—feel free to swap recipes for different days of the week, or pack enough of one dish to serve as leftovers to save time on another night.

Kevin Curry’s Lemon Tarragon Chicken

The dish uses lemon zest, a drizzle of olive oil and a handful of fresh tarragon, it’s a simple 3-ingredient blend that wows the taste buds. It warms the soul, awakens the senses and perhaps most importantly, it can be done in 20 minutes. Serve it with brown rice and vegetables.

Gaby Dalkin’s Grilled Chicken Quinoa Salad

The grilled chicken and quinoa are prepared ahead of time and then topped with just a few ingredients to create a tasty and filling lunch. If you don’t feel like making chicken, use a store-bought rotisserie chicken instead. And choose a barbecue sauce with no more than 6 grams of added sugar per serving. You can also swap canned or frozen unsalted corn for corn on the cob to further simplify the recipe.

Eggplant with Tomato, Broccolini and Mozzarella by Yasmin Fahr

This stir-fry dinner is a great way to eat lots of veggies served with whole-wheat or bean-based pasta and canned marinara sauce.

Al Roker’s Roasted Sweet Potato Black Bean Burrito

Rich in protein. If you have leftover stuffing, freeze or refrigerate it and consider making it into a salad dressing for the next day’s lunch. Serve with a side salad for an extra veggie boost.

Kevin Curry’s Sugar Free Broccoli Ginger Beef

You’ll get all the flavor of your favorite takeout with less salt and no added sugar! Serve with this dish with microwave-safe brown rice, cauliflower rice, or a blend of each.


Snacks that contain whole food sources of protein and fiber offer a winning formula that keeps you full for hours. Here are some ideas:

  • Sliced ​​cucumbers with olive tapenade.

  • Baby carrots with hummus or guacamole.

  • Sliced ​​apple with a slice of cheese.

  • Sliced ​​pears with nut or seed butter.

  • Plain or low-sugar Greek yogurt with berries or grapes.

This article was originally published on TODAY.com

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