The Dietitian’s Meal Plan: 10/6/14

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The Dietitian’s Meal Plan

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- Vegan Quinoa and Sweet Potato Chili, Fruit

One of Coach Angie Garcia’s favorite recipes! Rinse the quinoa before cooking it. Add cheese to the chili before serving.

Meal 2- Oven-Fried Chicken Tenders, Mashed Sweet Potatoes, Green Beans

I usually omit the seasoning salt and use more pepper  and salt.

Meal 3- Fish Tacos, Broccoli

Omit or decrease the ground red pepper for a less spicy version.

Meal 4- Crock Pot Vegetarian Pasta Fagioli Soup, Salad

You could also add cooked ground beef for a non-vegetarian version.

Meal 5- Burgers, Roasted Red Potatoes, Salad

For a healthier and faster burger option try frozen veggie burgers such as Boca Burgers or Garden burgers. If using ground beef, choose the extra-lean. We typically add cheese and serve without a bun. 

Grocery List 

ProduceCarrots Cabbage Onions Green beans Garlic Broccoli Zucchini Potatoes Leafy greens for salads Tomatoes Avocados Potatoes Sweet potatoes Limes Cilantro Jalapeno peppers Fruit OtherCorn tortillas Quinoa Small pasta Black beans, canned, 28 oz Kidney beans, canned 15 oz Red wine vinegar Tomato paste Brown sugar Flour Vegetable broth- 32 oz Olive oil Paprika Oregano Garlic powder Chili powder Italian seasoning Ground cumin
MeatTilapia 4-6 oz filets Chicken breast or tenders- 1 lb Frozen veggie burgers or meat for burgers DairySour cream, reduced fat Butter      

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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