Wholesome Meal Plan for February 27, 2023

Wholesome Meal Plan for February 27, 2023

Welcome to Begin TODAY. Join our free Begin TODAY e-newsletter to obtain every day inspiration despatched to your inbox. Then, be a part of us on the Begin TODAY Fb group for ideas and motivation, to attach with others following the plan — and to get real-time recommendation from coach Stephanie Mansour!

You requested, we answered! Lots of of Begin TODAY members advised us they wished extra wholesome, balanced meal concepts to assist them attain their well being targets. This dietitian-designed meal plan offers you the flexibleness to ease into a brand new yr — all whereas studying the constructing blocks of wholesome consuming.

What to Eat This Week, February 27, 2023

Wholesome Meal Plan for February 27, 2023

This week’s meals focus on greens, fruits, entire grains, lean proteins, and wholesome fat, like additional virgin olive oil. However the theme is comfort, displaying you how you can nourish your physique with out spending countless hours within the kitchen. You’ll discover lots of our favourite simple staples, like eggs, tuna, canned beans, rotisserie rooster, and low-sugar barbecue sauce. From a Greek Egg Scramble to a Barbecue Rooster Quinoa Salad to Sheet Pan Flounder and Turkey Bolognese, you’ll get pleasure from wholesome meals that take little effort.

Right here’s what you’ll must do to make per week’s price of nutritious meals. Spend about an hour making the egg scramble, candy potato puree, Chickpea and Tuna Salad, and a batch of quinoa. Then, breakfasts and lunches will be assembled in minutes earlier than you eat. Dinners are primarily sheet pan and one-pot meals, and most take lower than 20 minutes of labor. Take pleasure in!


Many individuals marvel if eggs are okay on a heart-healthy weight loss program. Based on the American Coronary heart Affiliation (AHA), they’re. Most individuals can safely eat a complete egg per day or seven per week, although it additionally helps to incorporate them in a plant-forward weight loss program that limits saturated fats, sodium, and added sugars. We featured a straightforward two-egg scramble on this week’s menu, so you possibly can eat it as much as thrice and keep inside the AHA’s limits.

3-Ingredient Greek Omelet Scramble

Grace Parisi

No must fuss with an omelet whenever you get get the identical taste from a scramble. The recipe makes two servings, however you possibly can scale it to eat a number of instances over the week. It’ll maintain within the fridge for a couple of days. Serve your scramble with a cup or piece of fruit.

Sweet Potato Parfait

Pleasure Bauer

Somewhat than selecting processed carbs, like a bagel, sugary cereal or a bit of white toast, at breakfast, give candy potato a attempt. It’s a more sensible choice for taming starvation and giving your physique the vitamins it must thrive. Meal prep the candy potato puree prematurely after which assemble the remainder of the parfait the morning of.


Two minimal meal prep choices prevent money and time this week. Quinoa — like different entire grains — will maintain within the fridge for a number of days and freezes nicely, so think about making a giant batch to make use of all through the week and to freeze for later.

Chickpea and Tuna Salad

Laura Vitale

Tuna is one in every of our favourite pantry staples as a result of it’s a fast and budget-friendly supply of protein and heart-healthy omega-3 fish fat. Right here it’s combined with one other ingredient famous person–chickpeas–to spice up the fiber and nutritiousness. The combo makes a flexible salad, so stuff it in a complete grain pita with a aspect of child carrots at some point and serve it over arugula one other. When you batch-cooked some quinoa, a spoonful would add a hearty, grainy aspect to the chickpea-tuna-arugula salad.

Barbecue Chicken Quinoa Salad

Courtesy Matt Armendariz

Barbecue rooster and quinoa are prepped prematurely after which tossed with a couple of substances to create a tasty and filling lunch. When you don’t really feel like making the rooster, use a store-bought rotisserie rooster as a substitute. And select a barbecue sauce with not more than 6 grams of added sugar per serving. You can even swap in unsalted canned or frozen corn for the corn on the cob to streamline the recipe additional.


This week’s dinner lineup options meals which can be stuffed with taste however mild on hands-on time. Whether or not you’re within the temper for a comfy casserole or a fish dish that may wow your diners, there’s one thing for everybody.

Slow-Cooker Chicken and Wild Rice Casserole

Casey Barber / TODAY

Spend quarter-hour chopping and mixing substances in your sluggish cooker within the morning, and are available house to a comforting casserole later that day. Although the recipe says any kind of milk will work, we suggest low- or fat-free milk to maintain the saturated fats low. Serve with sauteed inexperienced beans.

One-Pot Vegetarian Chili

Courtesy Lauren Witonsky

A great deal of beans make this chili heart-healthier than a meaty model, nevertheless it’s simply as hearty, flavorful, and satisfying as a standard model. Maintain the edges easy and serve it with a primary inexperienced salad.

Joy Bauer's Sheet-Pan Roasted Chicken and Brussels Sprouts

Pleasure Bauer

Simply 10 minutes of prep and your work is finished. Each night time must be this simple! Serve your rooster and veggies with a aspect of the quinoa you batch-cooked to make the Barbecue Rooster Quinoa Salad lunch.

Sheet Pan Flounder with Roasted Tomatoes and Black Olives

Gentl + Hyers / “Small Victories” by Julia Turshen

The wealthy combo of roasted tomatoes and black olives are the proper taste match for gentle, flaky flounder. Although it’s a straightforward meal to place collectively, the outcomes are spectacular. And one of the best half is it dirties only one pan. Serve it with an arugula salad and a few crusty entire grain bread to absorb the juicy tomatoes.

Weeknight Turkey Bolognese

Nathan Congleton / TODAY

This pasta dish will get some wholesome upgrades, equivalent to swapping lean floor chicken turkey for floor beef and including grated zucchini to the sauce. Serve it over pasta (ideally entire grain or bean-based) with roasted broccoli or one other veggie of your selecting.


Snacks that comprise entire meals sources of protein and fiber supply a profitable method that retains you full for hours. Listed here are a couple of concepts:

  • Apple slices with nutty dip. To make the dip, combine plain Greek yogurt with nut or nutless butter.
  • Ricotta cheese topped with grape tomatoes
  • Pink peppers with goat cheese-pesto dip. To make the dip, combine store-bought pesto with goat cheese. Skinny with olive oil if wanted.
  • Frozen spiced bananas with tahini. To make, sprinkle cinnamon and cacao powder over banana slices and freeze till agency. Drizzle with tahini.
  • Child carrots with hummus