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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 summer while learning the building blocks of healthy eating.
What to Eat This Week, July 24, 2023
Think your diet doesn’t have much to do with your mental health? Think again. As previously reported by TODAY, research shows that fruit and veggie intake is linked to happiness levels. Including omega-3 fats and magnesium-rich foods and limiting red meat and added sugars has also been shown to improve mental health markers like stress levels, mood and energy.
So, this week’s focus is on a nutritious, plant-filled diet that includes healthy sources of fat (such as seeds, nuts, avocados, and extra virgin olive oil), plus a few servings of seafood per week. We’ve also got creative ways to cut back on meat (hello, magnesium-rich lentils!) and added sugars.
>>Download and print the meal plan
>>Get a 31-day walking and upper body strength workout
Monday
Tuesday
Wednesday
Thursday
Friday
Breakfast
Nathan Congleton / TODAY
Make mornings easier by spending five to 10 minutes prepping the night before. Come breakfast time, you’ll be happy you did.Using leftover coffee, make the coffee-chia topping before you head to bed. Then assemble the rest of the parfait in the morning.
Casey Barber
Take advantage of juicy, in-season peaches to make overnight oats that you can grab-and-go in the morning. Serve with Greek yogurt on top or on the side for an added protein boost.
Shutterstock
Serve tots with hard boiled eggs and a cup or piece of fruit.
Lunch
These lunch selections incorporate several smart strategies for eating to support your mental health. For instance, smoked salmon is a convenient way to score omega-3 fats. We dressed up…
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