The Dietitian’s Meal Plan: November 3, 2014

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 The Dietitian’s Meal Plan November 3, 2014

 

Meal 1- Lentil Soup, Salad

Omit the ham and use vegetable broth for a vegetarian version.

 

Meal 2- Slow Cooker Sesame Chicken, Sautéed Broccoli, Brown Rice

Chicken thighs are more flavorful and more affordable than chicken breast.

 

Meal 3- Spicy Fish Tacos, Fruit Salad

For a slightly healthier version, bake the fish and use soft whole wheat tortillas.

 

Meal 4-Cauliflower Mac and Cheese with Crispy Panko Topping, Green Beans

 

Meal 5- Slow Cooker Chili, Baby Carrots and Celery

 

Thanksgiving Recipes(ingredients not included below)

Healthy Dessert- Vegan Pumpkin Custard

Roasted Cauliflower Mashed Potatoes

Honey Roasted Butternut Squash

 

Grocery List

Produce

Broccoli

Onions

Shallots

Celery

Green bell pepper

Broccoli

Cauliflower

Tomatoes

Garlic

Carrots

Green beans

Leafy greens for salads

Coleslaw mix

Red potatoes

Jalapeno

Parsley

Cilantro

Limes

Fruit

Other

Olive oil

Sesame oil

Brown rice

Panko bread crumbs

Lentils

Pasta shells, whole wheat

Dijon mustard

Soy sauce, low sodium

Honey

Cornstarch

Flour

Kidney beans, canned, 2 (15-oz) cans

Cannellini beans, 15-oz

Tomato puree, 3 (10.75 oz) cans

Chili powder

Dried basil

Dried oregano

Dried parsley

Nutmeg

Cayenne or red pepper

Taco seasoning

Chicken or vegetable stock

Corn or flour tortillas

   
Meat

Tilapia filets- 1 lb

Ground beef, extra lean- 1 lb

Chicken thighs, bone-in- 6

Ham, cubed-8 oz

Dairy

Milk, skim

Yogurt, plain- 8 oz

Cheddar cheese

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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