Easy and healthy seasonal meals: peaches and cream oats, sesame chicken, garden pasta and more
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This week’s theme is simple– delicious meals that you can prep beforehand or make in the moment! From sheet-pan favorites to meatless mains, you’ll love the ease of putting together these tasty meals.
Planning meals is one of the easiest ways to eat healthier, reduce decision fatigue — no more pondering what’s for dinner at 3 PM — and save money by skipping prepared and takeout meals. Although “meal prep” sounds taxing, it’s easy to complete in 10 minutes or less. To plan for the week ahead, review the recipes and make a list of any ingredients you need. Consider whether you’ll be cooking dinner every night or if you’ll double — or triple — a recipe to eat as leftovers later in the week. Then head to the store.
With your kitchen stocked and the menu planned you’ll enjoy a range of healthful fare from cold brew oats to sheet-pan spicy salmon to vegan sloppy joes.
What to Eat This Week, June 24, 2024
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Monday
Breakfast: Baked Eggs in Avocado
Lunch: Waldorf Tuna Salad with Greek Yogurt
Dinner: Sheet-Pan Harissa Salmon with Vegetables
Snack of choice
Tuesday
Breakfast: Nutty Peaches and Cream Overnight Oats in a Mason Jar
Lunch: Rotisserie Chicken Sandwich
Dinner: Vegan Sloppy Joes
Snack of choice
Wednesday
Breakfast: Whole Grain Toaster Waffle with yogurt and berries
Lunch: Waldorf Tuna Salad with Greek Yogurt
Dinner: Sheet-Pan Sesame Chicken with Broccoli
Snack of choice
Thursday
Breakfast: Nutty Peaches and Cream Overnight Oats in a Mason Jar
Lunch: Leftovers
Dinner: Creamy Kitchen Garden Pasta
Snack of choice
Friday
Breakfast: Whole Grain Toaster Waffle with yogurt and berries
Lunch: Rotisserie Chicken Sandwich
Dinner: Caesar Chicken Thighs with Broccoli
Snack of choice
Breakfast
Eating breakfast is associated with better energy and concentration, so get your day off to the right start with these easy-to-make breakfast options.
Baked Eggs in Avocado by Adam Richman
Avocado and eggs go together like peanut butter and chocolate, don’t you think? While the avocado cups are broiling, spread a piece of whole-grain toast with Greek yogurt and top with smoked salmon and tomato. This will bolster the protein, fiber-rich carbs, and veggies in your meal.
Nutty Peaches and Cream Overnight Oats in a Mason Jar by Natalie Morales
Peaches are in season and add a rich and sweet element to this overnight oat recipe. Mix them with oats, milk and a variety of seeds for a super tasty breakfast that you can eat straight from the fridge on a hot summer day.
Whole Grain Toaster Waffle with yogurt and berries
Spread the waffle with Greek yogurt (plain or low sugar) and top with berries.
Lunch
This week’s lunches are multi-taskers — both could be transformed into a salad or sandwich. We’ve recommended one of each.
Waldorf Tuna Salad with Greek Yogurt by Carrie Parente
Swapping traditional mayo for Greek yogurt doesn’t just save calories, it also boosts nutrition, providing some calcium and gut-nourishing live and active cultures. We suggest serving this dish over salad greens with whole-grain crackers on the side, but you could also stuff it into a whole-grain pita and have veggies on the side.
Rotisserie Chicken Sandwich
Spread whole-grain bread with mayo and grainy mustard and stack with rotisserie chicken, lettuce and tomato. Serve with baby carrots on the side. For a vegetarian option, use mashed chickpeas.
Dinner
This week’s dinner lineup includes numerous timesaving tactics, such as bottled salad dressing, frozen edamame and a one-pan dinner. If something catches your eye, make enough for leftovers, the ultimate timesaver.
Sheet-Pan Harissa Salmon with Vegetables by Joy Bauer
A balanced sheet-pan dinner means you won't have multiple dishes cooking at once, and clean up is a breeze.
Vegan Sloppy Joes by Jessica Seinfeld
Go meatless tonight with a recipe the whole family can enjoy–sloppy joes. A combination of cauliflower and beans makes a hearty sandwich.
Sheet-Pan Sesame Chicken with Broccoli by Becca Jacobs
This crispy-coated sesame chicken will rival any takeout joint, and it’s much better for you. Roast broccoli on the same pan for a well-balanced meal with minimal clean-up.
Creamy Kitchen Garden Pasta by Gesine Bullock-Prado
Pasta is an easy and affordable meal, and this version is the perfect mix of creamy and nourishing. What could be better?
Caesar Chicken Thighs with Broccoli by Nina Elder
A lettuce-less Caesar? You bet! Store-bought Caesar dressing is an easy way to dress up your next chicken dinner. Since this Caesar has no croutons, serve with a slice of sourdough bread to sop up leftover dressing.
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:
Medjool dates with nut or nutless butter.
Blueberries over ricotta cheese.
Celery spread with cottage cheese.
Baby carrots dipped in protein-boosted mashed avocado. To make the dip, mash chickpeas or white beans into avocado.
Apple slices sprinkled with cinnamon and drizzled with tahini.
This article was originally published on TODAY.com
