The Dietitian’s Meal Plan: 10/13/14

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The Dietitian’s Meal Plan: October 13, 2014

A healthy diet will allow us to look, feel and perform our very best. Think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. Set yourself up for success by approaching the changes gradually and with commitment. You will feel the changes sooner than you think! Use these recipes to cut through the confusion and learn how to create a tasty, varied, and healthy diet.   

Meal 1- Shrimp Fried Rice with Veggies, Fruit

Use brown rice instead of white rice for a healthier option.

 

Meal 2- Broiled Fish, Sautéed Zucchini and Cherry Tomatoes

Thanks to Amanda Head for sharing the Sautéed Zucchini and Cherry Tomato recipe! Top your favorite fish with a little olive oil, salt and pepper before broiling it in the oven.

 

Meal 3- Super Sloppy Joe Sliders, Baby Carrots and Celery

Substitute ground turkey for ground beef. We also use whole wheat buns or no buns at all.

 

Meal 4- Sweet Potato Soup, Spinach Salad

For a vegetarian version, omit the bacon and substitute low-sodium vegetable stock for the chicken stock.

 

Meal 5- Rotelle with Broiled Feta, Snow Peas, and Yellow Bell Pepper, Salad

  

Grocery List

Produce

Broccoli

Red bell pepper

Yellow bell pepper (2)

Sugar snap peas

Ginger

Onions

Green onions

Red onion

Zucchini

Grape tomatoes

Garlic

Basil

Carrots

Celery

Spinach

Leafy greens for salads

Sweet potatoes

Flat leaf parsley

Snow peas

Fruit

Other

Canola oil

Extra virgin olive oil

Dark sesame oil

Red wine vinegar

Balsamic vinegar

Rice vinegar

Brown rice

Soy sauce, lower sodium

Siracha

Ketchup

Dijon mustard

Worcestershire

Tomato paste, no salt added

Tomato sauce, no salt added

Garlic powder

Chili powder

Cumin

Crushed red pepper

Chicken or vegetable stock

Rotelle pasta

Slider hamburger buns (whole wheat)

Edamame (frozen)

   
Meat

Fish fillets

Medium shrimp (12 oz)

Lean ground beef or turkey- 1 lb

Bacon(optional)

Dairy

Parmesan cheese

Feta cheese

 

 

 

 

Jackie Warren is a registered dietitian and Director of Operations for Corporate Health Partners. She develops weekly dinner meal plans that are kid-friendly to take the guesswork out of healthy eating.

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