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- Open Faced Egg Sandwich with Mushrooms, Salad

Prepare plain egg and cheese sandwiches for the kids or picky eaters.

Meal 2- Crock Pot Chicken Tortilla Soup, Fruit

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.

Meal 3- Pecan Crusted Tilapia, Brown Rice, Green Beans

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.

Meal 4- Spaghetti and Meatballs, Salad

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.

Meal 5- Chicken Pot Pie Bundles, Steamed Broccoli, Fruit

Everybody loves chicken pot pie! This version is healthier and faster than my traditional

 

Grocery List

Produce

Mushrooms

Onions

Shallots

Cilantro

Garlic

Leafy greens for salad

Fresh basil

Fresh parsley

Fresh tarragon

Carrots

Tomatoes

Green beans

Broccoli

Fruit

Meat

Chicken, 1.5-3 lbs

Tilapia, 4 (6-ounce) fillets

Ground sirloin 1 lb

Turkey sausage, 8 oz

 

Dairy

Low-fat buttermilk

Eggs

Parmesan Cheese

Other

Multi-grain bread

Breadcrumbs

Brown rice

Chopped pecans

White wine

Pesto

Spaghetti

Canned tomatoes, no salt added- 2 (28-oz) & 1 (15-oz)

Tomato paste

Enchilada sauce

Canned green chili peppers, chopped

Chicken broth, low sodium

Beef broth, low sodium

Cumin

Chili powder

Garlic powder

Hot sauce

Frozen corn

Frozen peas

Corn tortillas

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.

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