Healthy meal plan for April 10, 2023

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You asked, we answered! Hundreds of Start TODAY members have told us they want healthier, more balanced meal ideas to help them reach their health goals. This dietitian-designed meal plan gives you the flexibility to tackle spring and summer while learning the basics of healthy eating.

Spring is here, so we’re lightening up and doubling down on seafood options since the American Heart Association recommends eating at least two servings of unfried fish per week to reduce the risk of heart disease and stroke. Although red meat should be eaten less often than other types of meat, you don’t have to eliminate it if you like it. When eating red meat, choose a lean cut and trim any visible fat. And instead of making meat the star ingredient, include it in plant-based foods. The steak salad on this week’s dinner menu is a prime example of this strategy.

What to eat this week, April 10

>>Download this week’s meal plan

Monday

Breakfast: pile of smoked salmon

Lunch: Poke Bowl

Dinner: Dylan’s green noodles

Choice of snack

Tuesday

Breakfast: avocado toast with grapefruit and pomegranate

Lunch: pizza toast

Dinner: fish on a plate with green beans and tomatoes

Choice of snack

Wednesday

Breakfast: pile of smoked salmon

Lunch: Carrot Ginger Soup

Dinner: Pizza Lavash with roast chicken

Choice of snack

THURSDAY

Breakfast: avocado toast with grapefruit and pomegranate

Lunch: pizza toast

Dinner: Lucky Greens steak salad

Choice of snack

Friday

Breakfast: fruit and nut yogurt

Lunch: Carrot Ginger Soup

Dinner: chicken with arugula, potatoes and garlic yogurt

Choice of snack

>>Get this month’s training plan: 30 Day Walk and Resistance Band Routine

Breakfast

This week’s rotation includes two heart-healthy ingredients: avocados and salmon. Salmon is a fantastic source of heart-protecting omega-3 fatty acids, and smoked salmon is a convenient way to consume fish. Additionally, a large study found that a high intake of avocados is associated with a 21% risk of coronary heart disease and a 16% risk of cardiovascular disease in general. So go ahead and eat those meals repeatedly.

Make it with whole-grain toast and serve with Greek yogurt or cottage cheese on the side.

Smoked salmon steak

Top a whole grain English muffin or slice of toast with plain Greek yogurt, lettuce, tomato, red onion and smoked salmon. Sprinkle with bagel seasoning if desired.

Yogurt with fruits and nuts or seeds

Choose plain or low-sugar Greek yogurt with a piece or cup of fruit and up to ¼ cup of nuts or seeds.

Lunch

This week’s lunch menu shows you can whip up heart-healthy meals in minutes. Although packaged soup can sometimes be a convenient way to get your vegetables, it can be high in sodium and not suitable for people on low sodium diets.

Smoked Salmon Poke Bowl

Top ½ to 1 cup cooked brown rice with ½ cucumber and ⅓ avocado, diced, 1 piece roasted seaweed, crumbled, 2 ounces smoked salmon and a sprinkle of sesame seeds. Drizzle with reduced sodium soy sauce to taste.

Pizza toast

Top each half of a toasted whole grain English muffin with pesto, warm low sugar marinara sauce, tomato slices and cottage cheese. Serve with snow peas on the side.

Carrot Ginger Soup (canned or canned)

Heat soup according to package directions and top with toasted pumpkin seeds and a dollop of plain Greek yogurt.

Need a recipe? Try this one:

Dinner

This week’s rotation includes heart-healthy rotations on pasta, pizza and steak. If you want to streamline meal prep, pick the recipes that catch your eye and double (or triple) them for serving later in the week. You can also serve leftovers for lunch.

This variation of pesto uses baby spinach instead of basil. We recommend using chickpea pasta to get enough protein to make it a balanced meal. Make yourself a side salad for an easy vegetarian boost.

This gratin dish is as easy to prepare as it is to clean. Most markets sell pre-washed and prepared green beans if you want to make it simpler. Serve it with roasted new potatoes, which you can cook on a separate plate.

Made with store-bought whole-grain lavash, this pizza will be on the table faster than takeout. It’s heavy on the veggies and light on the cheese – a ratio that’s better for your heart than a typical slice. Since this meal lacks protein, serve it with roast chicken or sautéed shrimp.

Heart-healthy superstars in this steak salad include lentils, leafy greens, pear, pomegranate, and pecans. Balancing red meat with nutritious plant foods is a good way to incorporate it into a healthy menu.

Chicken and potatoes are seasoned with cumin and harissa and drizzled with a yogurt sauce in this baking sheet. A pinch of arugula is used to add a splash of color to this dish, so we recommend making a separate salad.

Snacks

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

• Ricotta Berries
• Trail mix made with dried fruits, popcorn and pumpkin seeds with no added sugar
• Snow peas with avocado dip. To make the dip, mash ⅓ of an avocado with ¼ cup of thawed frozen peas. Add a squirt of fresh lime juice and salt and pepper to taste.
• Cottage cheese celery spread
• Baby carrots and edamame

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