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To make sticking to a healthy eating plan a little easier, we’re getting creative with leafy greens. Think: as a pizza topper, sprinkled on sheet-pan chicken and stuffed into peppers with gooey cheese. And since the beginning of the new year is busy enough, 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, January 22, 2024

>>Download this week’s meal plan

Monday

Tuesday

Wednesday

Thursday

Friday

Breakfast

This week’s rotation includes two heart-healthy ingredients: oats and avocados. Oatmeal is consistently named a go-to breakfast by doctors. Studies show that the fiber-rich food can lower cholesterol and help with weight control, making oats a heart-healthy option. Additionally, a large study found that higher avocado intake is associated with a 21% lower risk of coronary heart disease and a 16% lower risk of cardiovascular disease in general. So, go ahead and eat these meals on repeat.

Baked Oats by Yumna Jawad

Spread a layer of low- or no-sugar-added Greek yogurt on top.

Avocado Toast With Grapefruit and Pomegranate Seeds by Andrea Lynn

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

Lunch

This week’s lunch menu shows you can put together healthy meals in minutes. While packaged soup can be a convenient way to get your veggies sometimes, it can be high in sodium and may not be appropriate for people on a sodium-restricted diet. So making a big batch homemade to re-heat throughout the week is a smart way to go.

Butternut Squash Soup by Garrett Gooch

No time to make homemade soup? Go boxed or canned! Heat soup according to package directions and top with toasted pumpkin seeds and a dollop of plain Greek yogurt.

Chicken Tender Caesar Salad

Toss romaine lettuce pieces with parmesan cheese and pine nuts. Add baked chicken tenders and bottled Caesar salad dressing.

Want to make your own? Try this:

Easy Oven-Baked Chicken Tenders by Frances Largeman-Roth, RDN

Dinner

For your final meal of the day we’re leaning into recipes that deliver on comfort-food vibes while sneaking in plant-based foods like veggies, beans and nuts for an extra nutritional boost.

Spanakopita Stuffed Peppers by Anna Painter

Traditional spanakopita is a savory pie made with phyllo, spinach and feta. In this twist, the filling includes collard greens and baby spinach mixed with quinoa and cheese, and bell peppers replace the usual phyllo wrapper. The result is a healthier spin on the classic that’s just as flavorful. This is a nutritionally complete meal since you’ll get protein from the quinoa and cheeses.

Sheet-Pan Fish with Tomatoes and Green Beans by Yasmin Fahr

This sheet-pan dish is as easy to make as it is to clean up. Most markets sell pre-washed and prepped green beans if you want to simplify it further. Serve it with roasted new potatoes, which you can cook on a separate sheet pan.

Lucky Greens and Steak Salad with Maple Balsamic Dressing by Jet Tila

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 with Potatoes, Arugula and Garlic Yogurt by Melissa Clark

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

Lavash Thin Crust Salad Pizza by Joy Bauer

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 rotisserie chicken or sautéed shrimp.

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:

• Berries with ricotta cheese.

• Trail mix made with no-added-sugar dried fruit, popcorn and pumpkin seeds.

• Snap peas with avocado dip. To make the dip, mash ⅓ avocado with ¼ cup defrosted frozen peas. Add a squirt of fresh lime juice and salt and pepper to taste.

• Celery spread with cottage cheese.

• Baby carrots and edamame.

This article was originally published on TODAY.com