Meal 1- Three Bean Vegetarian Chili served with Cornbread
Use whatever canned beans that you have on hand. Leftovers make great workday lunches.
You can substitute any meaty, firm-fleshed fish or peeled and deveined shrimp for the salmon.
Meal 3- Chicken Barley Stew served with Whole Grain Crackers and Fruit
The recipe calls for cooked chicken which you can find near the lunch meat. You can also buy extra chicken breasts and cook them to add to the stew.
Meal 4- Eggplant Parmesan served with Green Salad
This recipe takes a little longer to prepare than my typical 30 minutes but it is worth it! I prefer to peel the eggplant prior to breading and baking.
Meal 5- Maple Mustard Glazed Chicken served with Brown Rice and Green Beans
The sauce would also work well with chicken thighs or pork. Use real maple syrup for best results.
|Leafy greens for salads||Olive oil|
|Baby spinach||Chicken stock|
|Green onions||Brown rice|
|Eggplants- 2 (1-pound)||Tomatoes, no salt added, chopped, 28-oz|
|Red bell pepper-2||Pinto beans, 15-oz|
|Butternut squash||Cannellini beans, 15-oz|
|Green beans||Red kidney beans, 15-oz|
|New potatoes||Barley, quick cooking|
|Fresh basil||Cider vinegar|
|Fresh thyme||Stone-ground mustard|
|Fruit||Whole grain crackers|
|Whole wheat panko|
|Crushed red pepper|
|Frozen mixed vegetables|
|Salmon-1.5 pounds||Fontina cheese|
|Chicken breasts 4(6-ounce)||Ricotta cheese, part-skim|
|Cooked chicken such as Perdue||Parmigiano-Reggiano cheese|
|Mozzarella cheese, thin slices|
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.