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

Produce

 

Onions

Green onions

Tomatoes

Garlic

Carrots

Butternut squash(1.5-2 lbs)

Zucchini, 3-4

Eggplant

Green beans

Leafy greens for salads

Snow peas

Oranges

Apples

Fresh basil

Limes

Lemons

Other

 

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

   
Meat

 

Shrimp, 1.5 lbs- 1 lb

Ground beef, extra lean- 3/4 lb

Pork tenderloin, 1.25 lbs

Red snapper

Dairy

 

Half and half

Swiss cheese

Butter

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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