The Dietitian’s Meal Plan: December 15, 2014

Dietitians-Meal-Plan
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Meal 1- Three Bean Vegetarian Chili served with Cornbread

Use whatever canned beans that you have on hand. Leftovers make great workday lunches.

Meal 2- Salmon Skewers with Smashed Potatoes and Spinach

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.

 

 

 

 

Grocery List

Produce Other
Leafy greens for salads Olive oil
Baby spinach Chicken stock
Onions Vegetable broth
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
Garlic Maple syrup
Fresh basil Cider vinegar
Fresh thyme Stone-ground mustard
Fruit Whole grain crackers
  Whole wheat panko
  Pasta sauce
  Honey
  Paprika
  Ground cumin
  Crushed red pepper
  Frozen mixed vegetables
   
Meat Dairy
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
  Eggs
  Butter

 

 

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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