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

All of the world’s healthiest diets have a plant slant, and studies show you don’t have to give up animal products completely to reap the benefits of eating more plants.

So this week, we’re showing you how to create plant-forward menus without giving up animal foods, like dairy, eggs, chicken, seafood and meat. We accomplished this goal by packing the menu with nuts, seeds, beans, fruits, vegetables and whole grains — delivering the goodness of plant foods in everything from a chicken burrito bowl to pesto spaghetti. Plus, we’ve included some meatless meals that are hearty, filling, and full of protein.

What to Eat This Week, May 22, 2023

Start Today Meal Plan May 22, 2023

>>Download this week’s meal plan





  • Breakfast: Easy Muesli with Greek Yogurt
  • Lunch: Lentil Soup
  • Dinner: Leftovers
  • Snack of choice



Mornings are hard enough, so keep your breakfast routine simple. Make a batch of the frittata muffins in advance for a grab-and-go option or throw together an easy meal with staple ingredients.

Vegetable Frittata Muffins

Nathan Congleton / TODAY

Serve with 1 cup or 1 piece of fruit.

Whole Grain Toaster Waffle with Yogurt and Berries

Spread toasted waffle with Greek yogurt or cottage cheese and topped with berries and chia seeds.

Easy Muesli

Mix ⅓ cup rolled oats with 2 tablespoons unsweetened dried fruit (such as golden raisins) and 3 tablespoons chopped nuts and seeds (such as pumpkin, chia, and flax seeds). Serve over plain or lightly sweetened Greek yogurt.


Continuing with the plant-slant theme, we’ve got some plant-forward ideas for you that are easy to assemble the day of or just before your meal.

Boxed or Canned Lentil Soup

Add a handful or two of baby spinach while the soup is cooking and garnish with feta cheese. Want to make your own? Try this recipe:

Green Lentil Soup

Sheinelle Jones

Tuna-Chickpea Salad Sandwich

To make, mix 1 can tuna (drained), with ½ can chickpeas (rinsed and drained), 1-2 tablespoons mayonnaise, and 1 tablespoon sunflower seeds. Stuff half the mixture in a whole wheat pita stuffed with lettuce and tomato.


We’ve rounded up five dinners that feature plants in a variety of ways. For instance, the spaghetti includes a mix of vegetable and traditional noodles, plus zucchini in the pesto. These are strategies you can apply to your family favorites, too.

Joy Bauer's Burrito Bowls

Nathan Congleton / TODAY

This hearty bowl is basically a blueprint for balanced eating. Carbs come from quinoa and beans (which also supply some protein), healthy fats come from seeds and avocado, and protein comes from rotisserie chicken. It’s also loaded with spinach and topped with salsa to meet your veggie requirements.

Super Green Spaghetti with Zucchini Pesto

Andrew Purcell

This recipe offers the best of both worlds: A combination of spaghetti and zucchini noodles means you’ll get the benefits of veggies and the satisfaction of pasta. To balance out your meal with some protein, use chickpea or lentil pasta, or serve it with some chicken or shrimp.

Valerie Bertinelli's Sheet-Pan Baked Salmon


This dinner is a rarity — it’s just as quick to make as it is impressive. Serve it with roasted baby potatoes and a simple side salad. Roasted potatoes are one of the easiest side dishes ever–just clean them (or buy them pre-washed), toss them in oil and seasonings, and roast them on a parchment-lined sheet pan. Put them in the oven ahead of the salmon since they take slightly longer — about 25 minutes — to cook.

Sunny's Black Bean Burgers

Nathan Congleton / TODAY

Carrot Fries

Courtesy Joy Bauer

These burgers come together in minutes thanks to hassle-free ingredients like canned beans and frozen corn. When they’re cooked, load on the fixings and serve them with Baked Carrot Fries.


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:

  • Clementine and nuts
  • Pear and prosciutto
  • Pineapple and cottage cheese
  • Red peppers with goat cheese-pesto dip. To make dip: Mix store-bought pesto with goat cheese. Thin with olive oil if needed.
  • Snap peas and hummus

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