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.
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)
Butternut squash(1.5-2 lbs)
Leafy greens for salads
Tomatoes, no-salt, diced, 15-oz
Black beans, canned, 15-oz
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
Half and half
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.