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Here’s a meal plan designed by a dietitian that will help you learn the essential elements of healthy eating, while giving you the flexibility to enjoy your favorite comfort foods.

This week’s meals revolve around vegetables, fruits, whole grains, lean proteins and healthy fats, such as extra virgin olive oil. But the topic is comfort, as it shows you how to nourish your body without spending long hours in the kitchen.

You’ll find many easy staples, such as eggs, tuna, canned beans, grilled chicken, and low-sugar barbecue sauce. From Greek scrambled eggs to grilled chicken quinoa salad to flounder casserole and turkey bologna, you’ll enjoy healthy meals that require little effort. Dinners consist mainly of paper plates and one-pot meals, and most take less than 20 minutes of work. Enjoy!

What to eat this week, September 18, 2023

>>Download this week’s meal plan






  • breakfast: 3- Greek omelet made with fruit
  • lunch: leftovers
  • dinner: Weekend Türkiye Bolognese
  • Snack of choice


Many people wonder if eggs are suitable for a heart-healthy diet. According to the American Heart Association (AHA), it is. Most people can safely eat one whole egg daily or seven eggs weekly, although it also helps to include them in a vegetarian diet that limits saturated fat, sodium and added sugars. We’ve included two easy eggs on this week’s menu, so you can eat them up to three times and still stay within AHA limits.

3- Greek omelette ingredients

Grace Parisi

You don’t have to worry with an omelet when you get the same flavor from a scramble. The recipe consists of two servings, but you can increase the amount to eat several times during the week. It will keep in the refrigerator for a few days. Serve your dish with a cup or piece of fruit.

Sweet potato parfait

Joey Power

Instead of choosing processed carbohydrates, such as bread, sugary cereals or a piece of white toast, for breakfast, try sweet potatoes. It’s a better option for taming hunger and providing your body with the nutrients it needs to thrive. Prepare the mashed sweet potatoes ahead of time and assemble the rest of the parfait in the morning.


Two simple meal prep options will save you time and money this week. Quinoa — like other whole grains — will keep in the refrigerator for several days and freezes well, so consider making a large batch to use throughout the week and freezing it later.

Chickpea and tuna salad

Laura Vitale

Tuna is one of our favorite staple foods because it’s a quick, budget-friendly source of protein and heart-healthy omega-3 fish fats. Here it’s blended with another great ingredient – chickpeas – to boost the fiber and nutritional value. This combo makes a versatile salad, so stuff it into whole-grain bread with a side of baby carrots one day and serve over arugula another. If you cook some quinoa in batches, a spoonful will add a delicious grainy element to your chickpea, tuna, and arugula salad.

Quinoa salad with grilled chicken

Gaby Dalkin

The roasted chicken and quinoa are prepared in advance and then tossed with a few ingredients to create a delicious and filling lunch. If you don’t want to prepare the chicken, use a store-bought rotisserie chicken instead. And choose barbecue sauce that contains no more than 6 grams of added sugar per serving. You can also substitute unsalted canned or frozen corn for corn on the cob to further simplify the recipe.


This week’s dinner lineup features meals that are full of flavor but light on time. Whether you’re in the mood for a comforting casserole or a fish dish that will wow your guests, there’s something for everyone.

Chicken and Wild Rice Casserole in the Slow Cooker

Casey Barber

Spend 15 minutes chopping and combining ingredients in your slow cooker in the morning, then come home to a comforting casserole later that day. Although the recipe states that any type of milk will work, we recommend low-fat or fat-free milk to keep the saturated fat content low. Served with fried green beans.

One bowl of vegetarian chili

Lauren Witonski

Lots of beans make this chili more heart-healthy than the meaty version, but it’s just as flavorful, flavorful, and satisfying as the traditional version. Keep the sides simple and serve with a basic green salad.

Joy Power Roasted Leaf Chicken and Brussels Sprouts

Joey Power

Just 10 minutes of setup and your work is done. Every night should be this easy! Serve the chicken and vegetables alongside the quinoa that I cooked in batches to make this Grilled Chicken Quinoa Salad lunch.

Flounder sheet with roasted tomatoes and black olives

Julia Torshin

The rich combination of roasted tomatoes and black olives is the perfect flavor for light and flaky flounder. Although it’s an easy meal to prepare, the results are amazing. Best of all, it only dirty one pan. Serve it with arugula salad and some crusty whole grain bread to soak up the delicious tomatoes.

Weekend Türkiye Bolognese

Katie Stillo

This pasta dish gets some health upgrades, like substituting lean ground white turkey for ground beef and adding grated zucchini to the sauce. Serve over pasta (whole grain or beans) with roasted broccoli or any other vegetable of your choice.


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

  • Apple slices with walnut sauce. To make the dip, mix plain Greek yogurt with walnuts or nut-free butter.
  • Ricotta cheese topped with grape tomatoes.
  • Red peppers with goat cheese and pesto sauce. To make the dip, mix store-bought pesto with goat cheese. Thin with olive oil if necessary.
  • Frozen marinated banana with tahini. To prepare the dough, sprinkle cinnamon and cocoa powder over the banana slices, then place them in the freezer until firm. Drizzle with tahini.
  • Baby carrots with hummus

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