The Dietitian’s Meal Plan

Dietitians-Meal-Plan
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The Dietitian’s Meal Plan:Week 1

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- Black Bean Cakes with Ginger Cilantro Cream, Salad

Meal 2- Broiled Tilapia with Thai Coconut-Curry Sauce, Basmati Rice, Broccoli

Meal 3- Coconut Chicken Strips, Sweet Potatoes, Green Beans

Meal 4- Hidden Treasure Shells and Shrimp, Sliced Tomatoes 

Meal 5- Creamy Chicken and Broccoli Casserole, Baby Carrots

 

Grocery List

Produce Other
Leafy greens for salads Pasta shells, medium- 8 oz
Green onions Basmati brown rice
Onions Panko
Pre-sliced mushrooms- 16 oz Sriracha
Shallots Rice vinegar
Baby carrots Soy sauce, lower sodium
Broccoli Sesame oil, dark
Squash Chicken broth
Red bell pepper Olive oil
Tomatoes Cornstarch
Sweet potatoes Old bay seasoning
Green beans Flour
Ginger Canola mayonnaise
Lime Coconut, unsweetened, finely shredded
Lemons Light coconut milk- 14 oz
Garlic Brown sugar
Fresh dill Curry powder
Cilantro Red curry paste
Ground cumin
Ground coriander
Black beans, unsalted, 14 oz
  Frozen shelled edamame
   
Meat Dairy
Tilapia- 1.5 lbs Reduced fat cheddar cheese
Chicken breast or rotisserie chicken- 12 oz Parmesan cheese
Chicken breast, boneless- 1 lb Butter
Shrimp, frozen, shelled, deveined, cooked- 1 lb Low fat milk
Greek yogurt
Eggs
Reduced fat sour cream

 

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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