Welcome to Start TODAY. Sign up for our Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram!
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.
This dietitian-designed meal plan will help you learn the building blocks of healthy eating and gives you the flexibility to ease into spring and summer.
What to Eat This Week, April 15, 2024
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.
Whether you’re simply trying to eat healthier, or actively working on habits to boost your energy, mood, brain skills, and quality of life, we know you will enjoy the menu we’ve selected for the week ahead.
>>Download this week’s meal plan
>>Get a 30-day walking workout plan
Monday
Breakfast: Coffee Chia Parfait
Lunch: Chicken Quinoa Salad
Dinner: Marinated Hawaiian Chicken with Quinoa and Roasted Veggies
Snack of choice
Tuesday
Breakfast: Pumpkin Overnight Oats with Greek Yogurt
Lunch: Leftovers or takeout
Dinner: Cashew Chicken and Asparagus and Brown Rice
Snack of choice
Wednesday
Breakfast: Coffee Chia Parfait
Lunch: Open-Faced Smoked Salmon Sandwich with Cucumber Slices
Dinner: Lentil Tacos with Sautéed Kale
Snack of choice
Thursday
Breakfast: Pumpkin Overnight Oats with Greek Yogurt
Lunch: Chicken Quinoa Salad
Dinner: Baked Chicken and Ricotta Meatballs with Broccolini
Snack of choice
Friday
Breakfast: Joy Bauer’s Broccoli Tots with Eggs and Fruit
Lunch: Open-Faced Smoked Salmon Sandwich with Cucumber Slices
Dinner: Green Curry Salmon with Swiss Chard and Peas
Snack of choice
Breakfast
Make mornings easier by spending five to 10 minutes prepping the night before. Come breakfast time, you’ll be happy you did.
Coffee Chia Parfait by Elena Besser
Using leftover coffee, make the coffee-chia topping before you head to bed. Then assemble the rest of the parfait in the morning.
Pumpkin Overnight Oats with Greek Yogurt
Mix 1/2 cup oats and 1/2 cup unsweetened almond milk with 2 tablespoons pureed pumpkin, 1 teaspoon chia seeds, 1 teaspoon pumpkin pie spice, and 1 teaspoon maple syrup. Cover and refrigerate overnight. Serve with Greek yogurt on top or on the side.
Broccoli-Cheddar Tots by Joy Bauer
Serve tots with hard boiled eggs and a cup or piece of fruit.
Lunch
Continuing with the mental health theme, we incorporated several smart strategies into the lunch selections. For instance, smoked salmon is a convenient way to score omega-3 fats. We dressed up the meal like a bagel but made it healthier by using a whole-grain English muffin and Greek yogurt instead of cream cheese. If you’re not fond of smoked salmon, you can try canned or pouched salmon or tuna, which have been featured on previous menus. In addition, the quinoa salad is loaded with antioxidant-rich produce to protect your brain and support your mood and energy levels.
Chicken Quinoa Salad
To make, toss ½ cup shredded rotisserie chicken with ½ cup quinoa, ½ chopped apple, and 1 to 2 tablespoons of bottled vinaigrette. Spoon mixture over pre-washed salad greens and add 1 tablespoon of shredded sharp cheddar cheese on top.
Open-Faced Smoked Salmon Sandwich
Toast a whole grain English muffin and spread with Greek yogurt. Top each half with capers, red onions, lettuce, tomato slices, and smoked salmon. Serve with cucumber slices.
Dinner
Dinners include multiple healthy swaps, like ground chicken and lentils in place of ground beef and whole grains instead of refined grains. But the best part about this week’s dinner lineup is that you’ll be too tuned into the flavor to think about how wholesome the meals are.
Marinated Hawaiian Chicken by Ronnie Woo
Marinating chicken is a simple way to transform dry chicken into the most tender and flavorful meal. Serve with quinoa (microwavable or frozen if you want to save time) and roasted vegetables.
Simple Roasted Vegetables by Lazarus Lynch
Cashew Chicken and Asparagus by Kevin Curry
A Chinese takeout dish could have 77% more sodium than what’s recommended in a day. We’re not saying this dish is low in sodium, but making a Chinese-style dish at home will save you tons of salt and sugar. You’ll also get more veggie goodness when cooking yourself since restaurants tend to serve skimpy portions. To get an even bigger veggie boost, double up on the red pepper and asparagus, and make more sauce if needed. Serve your stir-fry with brown rice.
Lentil Tacos by Jenné Claiborne
Eating a meatless meal at least once a week helps you boost your intake of plant foods and lentils are packed with magnesium, a nutrient that is involved in regulating your stress response. We chose tacos for this menu because they’re an easy way to dip your toe into meatless meals. This version calls for making guacamole, but if you don’t have time, you can swap it with a store-bought variety and garnish with cubed mango for a special touch. While you have the kale out, saute some extra to serve with your tacos.
Baked Chicken and Ricotta Meatballs with Broccolini by Yasmin Fahr
Baked Chicken and Ricotta Meatballs with Broccolini
Making meatballs with ground chicken instead of ground beef reduces saturated fat — the kind that can raise your risk of harmful LDL cholesterol. And you won’t miss the beef in this insanely tasty meal. Feel free to swap broccoli for the broccolini, and serve your meatballs over whole grain, chickpea, or lentil pasta with a lower-sugar jarred pasta sauce.
Green Curry Salmon with Swiss Chard and Peas by Leah Cohen
Salmon is loaded with omega-3 fats, and this thai green curry gives it a big boost of flavor. Plus, the bowl full of greens will make you feel full and satisfied without weighing you down.
Snacks
Snacks that contain whole food sources of protein and fiber offer a winning formula that keeps you full for hours. Here are a few ideas:
Grape tomatoes with creamy taco dip. To make the dip, add some taco seasoning to Greek yogurt and mix.
Red pepper strips with egg salad
Cucumber slices and edamame
Freeze-dried apple or strawberry chips with nuts
½ grapefruit with Greek yogurt
This article was originally published on TODAY.com
