The Dietitian’s Meal Plan: November 17, 2014

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 The Dietitian’s Meal Plan:  November 17, 2014

 

Meal 1- Vegetable Chickpea Curry, Couscous

One of our favorite vegetarian meals!

 

Meal 2- Turkey Burgers with Sun-Dried Tomatoes and Basil, Sweet Potato Fries

Serve the burger open faced or without a bun to reduce calories and carbohydrates.

 

Meal 3- Chicken Vegetable Soup, Fruit

 

Meal 4- Taco Chili, Salad

 

Meal 5- Pan Fried Catfish, Roasted Potatoes, Sautéed Kale 

 

Bonus Recipe(ingredients not included below)

Black Bean Hummus

 

Grocery List

ProduceOnions

Tomatoes

Garlic

Carrots

Ginger

Serrano pepper

Potatoes

Sweet potatoes

Green bell pepper

Spinach

Green beans

Leafy greens for salads

Kale

Fresh basil

Fruit

 

OtherOlive oil

Canola oil

Tomatoes, no-salt, diced, 2-15-oz cans

Tomatoes with chilies, diced, 2-10 oz cans

Chickpeas,  canned, 2- 15-oz

Chili beans in sauce, 15-oz

Red kidney beans, 15 oz

Hominy, 15-oz can

Corn, southwestern with peppers, 15-oz

Light coconut milk

Enchilada sauce

Taco seasoning

Curry powder

Cayenne or red pepper

Chicken or vegetable stock

Cornmeal

Brown sugar

Couscous

Orzo

Sun dried tomatoes

Whole grain bun(optional)

 

   
MeatRotisserie chicken

Ground turkey, 1 lb

Ground beef, lean, 1 lb

Catfish fillets, 1 ½ lbs

DairyEggs

Sliced cheese for burgers

Parmesan 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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