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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 ease into a new year — all while learning the building blocks of healthy eating.
Besides saving time and money, meal prep offers some science-backed health perks. For instance, when you make meals at home, you’re not relying on fast food, takeout and prepared foods that studies link to poor diet quality and negative health outcomes. And when you prepare meals with nutritious ingredients, you’re limiting the ultra-processed foods that may raise the risk of heart disease and negatively affect your mental health.
But that doesn’t mean you can’t enjoy the flavors you love. Use your favorite takeout dishes as inspiration for homemade meals that are just as satisfying.
What to Eat This Week, August 7, 2023
This week’s menu relies on convenient, whole and minimally processed ingredients like rotisserie chicken and frozen veggies to create fast, filling and flavorful meals. After some light cooking, you’ll be rewarded with dishes like Banana Pancakes, Rotisserie Chicken Fried Rice, and protein-packed Smash Burgers.
>>Download and print the meal plan
>>Get a 31-day walking and strength workout
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Wednesday
Thursday
Friday
Breakfast
Protein-packed breakfasts tame hunger and help curb cravings, which may minimize less healthy snacking that can raise your risk of heart disease. To simplify your morning routine, double or triple a recipe to serve throughout the week.
Banana Protein Pancakes
Mash one ripe banana and mix with two whisked eggs. Lightly coat a nonstick skillet with avocado oil and set on medium heat. Pour about 2 tablespoons of the batter in at a time, and gently flip the pancake when it starts to bubble and set at the…
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