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.
One of Coach Angie Garcia’s favorite recipes! Rinse the quinoa before cooking it. Add cheese to the chili before serving.
I usually omit the seasoning salt and use more pepper and salt.
Omit or decrease the ground red pepper for a less spicy version.
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.
|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.