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.
Prepare plain egg and cheese sandwiches for the kids or picky eaters.
The recipe calls for cooked chicken but feel free to use uncooked chicken breasts. You can buy tortilla chips to serve on the side instead of preparing them from scratch.
Substitute any flaky fish that you prefer and feel free to use other nuts such as pistachios or almonds. I prefer panko breadcrumbs because they produce a crispier crust.
On busy nights, I pick up prepared meatballs from Publix (meat section). Use whole grain spaghetti for a slightly healthier version and limit your portion of pasta.
Everybody loves chicken pot pie! This version is healthier and faster than my traditional
Leafy greens for salad
Chicken, 1.5-3 lbs
Tilapia, 4 (6-ounce) fillets
Ground sirloin 1 lb
Turkey sausage, 8 oz
Canned tomatoes, no salt added- 2 (28-oz) & 1 (15-oz)
Canned green chili peppers, chopped
Chicken broth, low sodium
Beef broth, low sodium
Egg roll wraps (NOT smaller wonton wraps)
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.