The Dietitian’s Meal Plan: October 27, 2014

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The Dietitian’s Meal Plan: October 27, 2014

 

Meal 1-Corny Salmon Cakes, Baked Sweet Potatoes Fries, Green Beans

 

Meal 2- Spicy Turkey Meatloaf, Mashed Potatoes, Steamed Broccoli

One of my all-time favorite recipes! Use skim milk to make mashed potatoes and limit to 1/3 cup.

 

Meal 3- Tuscan White Bean Soup, Fruit Salad

 

Meal 4-Baked Ziti with Turkey Sausage, Salad

Use turkey sausage, low fat cheeses and low sodium spaghetti sauce to make the dish healthier

 

Meal 5- Beef and Vegetable Soup, Whole Grain Crackers, Salad

A bowl of warm vegetable soup is perfect for Halloween night!

 

Healthy Dessert/Snack- Chocolate Chip Zucchini Bread

 

Grocery List

Produce

Broccoli

Onions

Tomatoes

Garlic

Carrots

Green beans

Leafy greens for salads

Escarole

Sweet potatoes

Potatoes

Parsley

Fresh rosemary

Fruit

OtherCanola oil

Bread crumbs

Panko bread crumbs

Pasta, ziti, 16 oz

Pasta, ditalini or small

Mayonnaise, light

Dijon mustard

Soy sauce, low sodium

Sriracha hot chile sauce

Worcestershire sauce

Ketchup

Great northern beans, canned, low sodium, 2 (15-oz) cans

Chickpeas, 1 can

White wine vinegar

Spaghetti sauce, low sodium, 2 jars

Old Bay seasoning

Crushed red pepper

Dried oregano

Italian seasoning

Chicken or vegetable stock- 3 cans

Beef stock- 2 cans

Frozen corn

Frozen mixed vegetables

   
Meat

Turkey sausage, Italian

Ground turkey breast- 1 ½ lbs

Beef stew meat- 2 ½ lbs

Canned salmon-10 oz

DairyCheddar cheese

Parmigiano cheese

Italian cheese blend

Ricotta cheese

Butter

Eggs

 

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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