The Dietitian’s Meal Plan

Dietitians-Meal-Plan
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 The Dietitian’s Meal Plan

Your food choices each day affect your health — how you feel today, tomorrow, and in the future. Healthy eating is not about having a strict diet, staying unrealistically thin, or depriving yourself of your favorite foods. Rather, it’s about feeling great and having more energy. Use these recipes to create a tasty, well-rounded, and healthy diet.

 

Meal 1- Tomato Soup, Grilled Cheese

Grilled sandwiches are typically very high in fat and calories. For a healthier version, use reduced fat cheeses and sauté the sandwich in olive oil. Make a double batch of the tomato soup and freeze the extra for rainy-day emergencies.

Meal 2- Teriyaki Salmon, Brown Rice, Spinach Salad

 

Meal 3- Turkey Burgers, Baked Sweet Potato Fries, Salad

Serve the burgers without the bun to cut down on calories.

 

Meal 4- Shrimp and Grits, Asparagus

 

Meal 5- Sesame Noodles, Broccoli

You could also add whatever cooked meat you have on hand for a non-vegetarian version

 

Grocery List

Produce

Carrots

Celery

English cucumber

Onions

Green onions

Garlic

Broccoli

Asparagus

Snow pea pods

Baby spinach

Leafy greens

Tomatoes

Sweet potatoes

Lemon

Fresh parsley

Fresh ginger

Other

Whole grain bread

Kaiser rolls(optional)

Whole-wheat thin spaghetti

Brown rice

Grits

Wheat germ

Canned tomatoes, no salt, 28 oz & 14 oz

Teriyaki sauce

Chicken broth

Soy sauce

Rice vinegar

Sesame oil

Olive oil

Peanut butter

Brown sugar

Mayonnaise

Ancho chili powder

Ground cumin

   

Meat

Salmon- 4-5 oz

Ground turkey breast- 1 ½ lbs

Shrimp, medium, 1 lb

Dairy

Reduced-fat cheddar cheese

Reduced-fat cream cheese

Parmesan cheese

Butter

Half and half

 

 

 

 

 

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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