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You asked, we answered! Hundreds of Start TODAY members told us they wanted more healthy, balanced meal ideas to help them reach their health goals. This dietitian-designed meal plan gives you the flexibility to enjoy the comfort food you crave — all while learning the building blocks of healthy eating.
This week’s menu is full of heart-smart meals. The good news: You’ve already got a head start against heart disease by cooking most meals at home. Those who cook more meals at home are more likely to eat less saturated fat, sugar and salt–substances that contribute to your heart disease risk. Eating at home more frequently also boosts your intake of protective ingredients like vegetables, fruits and whole grains.
The meals throughout this week feature heart-protective foods like whole grains, fruits, vegetables, beans and seafood. With meals ranging from meatballs to a roasted veggie flatbread to spaghetti, your heart and belly will be content.
What to Eat This Week, October 2, 2023
>>Download this week’s meal plan
Monday
Tuesday
Wednesday
Thursday
Friday
Breakfast
Cereal lovers will be happy with these tasty breakfasts that satisfy sweet cravings without a ton of added sugar, plus they include filling protein and heart-healthy foods, such as nuts, seeds, fruit and oats. Oats stand out for beta glucan–a type of soluble fiber that helps lower cholesterol levels. Make a big batch of oatmeal to eat throughout the week and add the toppings right before breakfast.
Frances Largeman-Roth
Serve with plain Greek yogurt on top or on the side.
Joy Bauer
This recipe may sound like dessert, but it can also be eaten as a nutritious breakfast. For more fiber and nutritional goodness, serve it with a cup or piece of fruit. Cherries, strawberries, pineapple and bananas are a good flavor match for this sweet-tart, protein-rich pudding.
Lunch
Replacing processed…
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