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Healthy Food

Healthy Meal Plan for February 6, 2023

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You asked, we answered! Hundreds of Start TODAY members told us they wanted healthier, 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.

Meal planning isn’t as daunting as it sounds. Spend just 10 or 15 minutes mapping out your meals, jot down what you need and head to the store. That’s it. And since the beginning of a new year is quite busy, we’ve also got suggestions for streamlining meal prep — and, best of all, you can even take the weekends off if you’re dining out or getting together with family and friends.

What to Eat This Week, February 6, 2023

This week’s menu is full of heart-smart meals in honor of American Heart Month. But here’s some good news: You’ve already got a head start against heart disease by cooking most meals at home. Those who cook more meals at home are more likely to eat less saturated fat, sugar, and salt–substances that contribute to your heart disease risk. Eating at home more frequently also boosts your intake of protective ingredients like vegetables, fruits, and whole grains.

>>Download and print the plan.

The meals throughout this week feature heart-protective foods like whole grains, fruits, vegetables, beans, and seafood. With meals ranging from cod with a coconut cashew topping to a roasted veggie flatbread to spaghetti, your heart and belly will be content.

Breakfast

Both breakfasts contain heart-healthy foods, such as nuts, seeds, fruit and oats. Oats stand out for beta glucan–a type of soluble fiber that helps lower cholesterol levels. Make a big batch of oatmeal to eat throughout the week and add the toppings right before breakfast. The broiled grapefruit is the tastiest when served warm, but it comes together quickly.

Oatmeal with Pears and Almonds

Frances Largeman-Roth

Serve with plain Greek yogurt on top or on the side.

Broiled Grapefruit with Yogurt, Nuts and Honey

Section ½ grapefruit, sprinkle with cinnamon, and drizzle with honey. Broil until the topping bubbles and the grapefruit begins to caramelize. Then top your grapefruit with plain or lower-sugar Greek yogurt and nuts or seeds (such as pumpkin or hemp seeds).

Lunch

Replacing processed lunch meat with a veggie burger or rotisserie chicken is an easy step you can take to reduce your risk of heart disease. Sodium and protein levels vary with veggie burgers, so choose one with no more than 500 mg of sodium and at least 10 grams of protein.

Veggie Burgers

Cook a frozen veggie burger according to package directions. Serve on a whole grain bun or English muffin stacked with lettuce, tomato, onion and avocado. Have it with baby carrots.

Want to make your own?

Siri's Mushroom and Lentil Veggie Burgers

Samantha Okazaki / TODAY

Buffalo Chicken Salad

Mix ½ cup rotisserie chicken meat with 1 ½ teaspoons mayonnaise, 1 ½ teaspoons Greek yogurt, and hot sauce to taste. Scoop mixture over chopped romaine lettuce and chopped cucumbers. Serve with whole grain crackers (such as Triscuits).

Dinner

This week’s dinner lineup includes two seafood meals, a pattern that aligns with the American Heart Association’s recommendation. We’ve also included crowd pleasers like chili and a veggie-rich flatbread that are sure to add it to your recipe collection. To make dishes heart-healthier, we’ve suggested swaps, like using a whole grain pita or naan to make the flatbread.

Valerie Bertinelli's Roasted Cod with Cashew-Coconut Topping

TODAY Illustration / Getty Images

An easy, coconut-infused spice topping transforms mild, flaky cod into a flavorful and impressive dish. Serve it with sauteed spinach and brown rice (microwavable or frozen if you like).

Roasted Vegetable and Herbed Goat Cheese Flatbread with Hot Honey Drizzle

Helen Healey / TODAY

Between the herbed goat cheese and the hot honey drizzle, this veggie-packed flatbread is bursting with flavour. Although the recipe gives instructions for roasting your veggies during dinner preparation, prepping them in advance will make this a lightning-fast meal. To make a heart-healthier flatbread, use a whole grain pita or naan for the base, and serve it with a chickpea salad. To make the salad, toss canned chickpeas, drain and rinse, with chopped tomatoes, cucumber, and a bottled vinaigrette.

Spaghetti Aglio e Olio

Joy Bauer

Pasta is a staple of the Mediterranean diet, which is often noted as the healthiest diet. Here we’re serving it as they do in the Mediterranean region–as a side dish. While you’re cooking the pasta, saute shrimp in olive oil to eat as your main dish. Serve with an easy salad or any veggie you like.

Slow-Cooker White Chicken Chili

Casey Barber

What could be more comforting than walking in the door to the fragrant smell of a pot of chili? Just toss the ingredients in your slow cooker before you leave the house and 8 hours later, you’ll have a flavorful chili to greet you. Top it with plain Greek yogurt and enjoy it with a tomato-avocado salad. To make the salad, toss grape tomatoes, halved, with ⅓ to ½ avocado, diced, and drizzle with extra virgin olive oil and balsamic vinegar.

Parmesan-Crusted Chicken Piccata

TODAY

Chicken piccata is typically cooked in 4 to 6 tablespoons of butter. This version slashes the butter to just one tablespoon, and it replaces white flour with almond meal–a nutrient-rich, grain-free alternative. Enjoy it with roasted broccoli and baby potatoes

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:

  • Baby carrots and roasted chickpeas
  • ½ grapefruit with nuts
  • Grape tomatoes with cucumber
  • Frozen cherries warmed in the microwave and topped with ricotta cheese
  • Pear slices sprinkled with cardamom and drizzled with tahini