What to eat this week. Start the healthy meal plan for June 19, 2023 TODAY


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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.

If eating healthier this summer is your goal, we’ve got you covered with numerous nutrition strategies in this week’s plan. At breakfast, you’ll get plenty of protein that keeps you fuller for longer periods of time, and when eaten at breakfast, can help minimize cravings later in the day. Hearty plant-based lunches reduce your meat consumption while keeping you satisfied. And the dinner lineup shows how easy toppings can elevate any dish, so wholesome meals pack a flavorful punch.

What to eat this week, June 19, 2023

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  • Breakfast: Early breakfast burrito
  • Lunch: Sandwich Rich In Vegetables
  • Dinner: Spicy Shrimp and Turkey Lettuce Wraps with Brown Rice
  • Snack of your choice



  • Breakfast: Early breakfast burrito
  • Lunch: Sandwich Rich In Vegetables
  • Dinner: Pan roasted chicken legs with mushrooms and cauliflower puree
  • Snack of your choice


  • Breakfast: Powerful protein shake
  • Lunch: Leftover
  • Dinner: Siri Dalys Salmon and Vegetable Rice Bowls
  • Snack of your choice


  • Breakfast: Early breakfast burrito
  • Lunch: Tuna and macaroni salad
  • Dinner: Leftovers or takeout
  • Snack of your choice


Start your day off right with these protein-packed options. We recommend that you sit down while you eat, but these meals can easily be taken away.

Early breakfast burritos

Lauren Salkeld

This recipe makes four burritos that are wrapped and frozen. Spend 15 minutes preparing it on the weekend for reheated meals during the week.

Powerful protein shake

Jessica Sepel

While you may swap Greek yogurt for protein powder in this smoothie, the recommended amount won’t deliver the same level of hunger- and appetite-busting protein. To choose a protein powder, look for one with minimal, simple ingredients and no artificial sweeteners.


Plants dominate the platter of the world’s healthiest diets. These hearty, plant-focused meals will keep you fueled and focused all afternoon long.


Sandwich Rich In Vegetables

Mash some rinsed and drained canned chickpeas into store-bought hummus. Spread the mixture on 2 slices of toasted wholemeal bread. Place a layer of roasted red peppers and baby spinach between the two slices of bread and fold them into a bun. Serve with some baby carrots.

Tuna and macaroni salad

At the Rocker

Set aside 15 minutes over the weekend or one evening to whip up this protein-packed pasta dish you can enjoy all week long.


We’ve covered four delicious recipes this week, but you don’t need to make them all. A great strategy for preparing a meal is to make enough for leftovers, so choose the most tempting ones to prepare this week. We’ve also included another helpful meal prep strategy using healthy convenience foods, like frozen cauliflower mash and brown rice. As always, feel free to browse past weeks and swap recipes you love. Don’t forget to include vegetarian side dishes as well.

Spicy Shrimp and Turkey Lettuce Wraps

David Rose

While the ingredients list seems long, this recipe is surprisingly easy to make. Serve it with frozen brown rice, or get more vegetarian power by mixing brown rice with frozen cauliflower rice.

Garden omelet

Manet Chauhan


An omelette works for any meal, but we like it for a low-maintenance dinner. This one uses frozen veggies to keep things especially understated. Have it with a piece of whole-grain avocado toast on the side.

Roasted Chicken Thighs With Mushrooms And Thyme


Chicken thighs are cheaper and more tender than chicken breasts. This minimal-ingredient chicken thigh dish is simple to make, but it’s an impressive meal. Serve it with frozen cauliflower mashed potatoes that are ready to be reheated, or make a cauliflower-mashed potato blend using premade mashed potatoes.

Siri Daly’s Salmon and Vegetable Rice Bowls

Siri Dali

This recipe is basically a canvas where you can easily change what you’re working with. Swap chicken for salmon, couscous for rice, or pretty much any veggie you’d like. These bowls are versatile and quick to put together – an easy way to pack in healthy proteins and nutritious veggies.


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

  • Baby carrots with creamy taco sauce. To make the salsa, add some taco seasoning to the Greek yogurt and mix.
  • Ricotta topped with sliced ​​cherry tomatoes
  • Frozen spiced bananas with tahini. To make, sprinkle the cinnamon and cocoa powder over the banana slices and freeze until firm. Season with tahini.
  • Red peppers and edamame
  • Medjool dates with nuts or nut-free butter


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