The Dietitian’s Meal Plan: October 20, 2014

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 The Dietitian’s Meal Plan: October 20, 2014

 

Meal 1- Red Beans and Brown Rice, Steamed Broccoli

Delete smoked turkey sausage and use vegetable broth for a vegetarian version

 

Meal 2- Tilapia with Pineapple Salsa, Tomato and Avocado Salad

Double the pineapple salsa, and use it to top salads, tacos or grilled chicken.

 

Meal 3- Turkey Vegetable Sloppy Joes, Broccoli, Baked Sweet Potato Fries

Add extra vegetables (carrots, celery, mushrooms) to the Sloppy Joes and finely chop them for picky eaters. To limit calories and carbohydrates, serve open face on ½ bun, limit sweet potato fries to ½ cup.

 

Meal 4- Vegetable and Chickpea Curry, Brown Rice

Use the vegetables that you have on hand or that you prefer.

 

Meal 5- Chicken Verde Enchiladas, Salad

Super fast and delicious recipe but I usually sauté the onions first.

 

Healthy Snack- Cranberry- Pistachio Energy Bars

 

Healthy Dessert- Baked Stuffed Apples

 

Grocery List

ProduceBroccoli

Green bell pepper

Ginger

Onions

Red onion

Jalapeño peppers

Serano chile

Avocados

Tomatoes

Garlic

Fresh  basil

Carrots

Celery

Green beans

Leafy greens for salads

Spinach

Sweet potatoes

Potatoes

Cilantro

Limes

Lemons

Pineapple

OtherExtra virgin olive oil

Brown rice

Jalapeno peppers, pickled

Salsa verde

Brown sugar

Mustard

Chickpeas, 2 cans

Red beans, canned- 2 cans

Tomatoes, diced, no salt added- 2 cans

Tomato paste, no salt added

Chili powder

Chipotle chili powder

Ground red pepper

Dried thyme

Bay leaves

Cumin

Chicken or vegetable stock- 3 cans

Coconut milk, light

Hamburger buns, whole grain

Corn tortillas

   
Meat 

Turkey smoked sausage(optional)

Tilapia (4-6 oz filets)

Ground turkey- 1 lb

Rotisserie chicken breast- 8 oz

Dairy 

Cheddar cheese

Sour cream

 

 

 

 

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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