The Dietitian’s Meal Plan: November 10, 2014

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 The Dietitian’s Meal Plan: November 10, 2014


Meal 1- Butternut Squash Soup, Cheese Toast, Salad

Use fat free or low fat half and half and replace butter with olive oil for a healthier version. Use vegetable broth in place of chicken broth for a vegetarian version. Top with nuts if desired.


Meal 2- Chili Lime Shrimp, Steamed Snow Peas, Orange Slices

Omit the butter and use 1 Tablespoon of olive oil instead for a version lower in saturated fat. Reduce the amount of salt for a lower sodium version.


Meal 3- Pork Tenderloin with Seasoned Rub, Sautéed Zucchini, Apple Slices

Feel free to substitute any other fruit for the apples and any other vegetable for the zucchini to serve as sides if desired.


Meal 4- Beef Taco Salad with Chunky Tomato Dressing

Omit the beef and add extra beans for a vegetarian version. Use reduced fat cheese for a healthier option.


Meal 5- Ratatouille with Red Snapper, Green Beans


Holiday/Fall Recipes(ingredients not included below)

Pumpkin Spice Smoothie(check out the website for additional healthy recipes)

Maple Bourbon Pecan Pie


Grocery List




Green onions




Butternut squash(1.5-2 lbs)

Zucchini, 3-4


Green beans

Leafy greens for salads

Snow peas



Fresh basil





French bread

Olive oil

Tomatoes, no-salt, diced, 15-oz

Black beans, canned, 15-oz

Chili powder

Garlic powder

Dried cumin

Dried oregano

Dried coriander

Dried thyme

Cayenne or red pepper

Herbes de Provence

Chicken or vegetable stock

Baked tortilla chips



Shrimp, 1.5 lbs- 1 lb

Ground beef, extra lean- 3/4 lb

Pork tenderloin, 1.25 lbs

Red snapper



Half and half

Swiss cheese


Cheddar cheese



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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