The Dietitian’s Meal Plan: February 16, 2015

Dietitians-Meal-Plan
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Meal 1- Last Minute Black Bean Soup, Salad, Fruit

A super quick and easy meal! You could also serve with tortilla chips.

Meal 2- Soy Marinated Flank Steak, Baked Sweet Potatoes, Steamed Broccoli

Marinate the steak overnight and if you have any leftovers, add it to a salad for lunch the next day.

Meal 3- Quick and Easy Lemon Chicken, Roasted Red Potatoes, Green Beans

You will make this once and never have to use the recipe again!

Meal 4- Fish Tacos, Refried Beans

Serve the tacos without the onion mixture for children and picky eaters.

Meal 5- Vegetable Stir Fry, Brown Rice, Fruit

This recipe is a template, open to endless possibilities depending on what vegetables you have on hand. No matter what seasonal produce you use, remember to keep an eye out for a mix of colors.

Grocery List

Produce Other
Leafy greens for salads Olive oil/Canola oil
Ginger, fresh Black beans, reduced sodium, 19-oz can
Onions Refried beans, fat-free 15-oz can
Green onions(scallions) Salsa
Garlic Worcestershire sauce
Carrots Soy sauce
Zucchini Rice vinegar
Red bell peppers Balsamic vinegar
Grape tomatoes Brown sugar
Tomatoes Ground cumin
Jalapeño pepper Chili powder
Fresh herbs- cilantro, rosemary, basil, mint Paprika
Avocado Oregano, dried
Broccoli Garlic powder
Green beans Red pepper, ground
Red potatoes Sesame seeds
Sweet potatoes Brown rice
Fruit Corn tortillas
Limes Frozen corn kernels
Lemons
Meat Refrigerated section
Tilapia, 1 lb Cheddar cheese, shredded, reduced fat
Chicken breast, boneless, 1 lb Sour cream, reduced fat
Flank steak, 1-1.5 lbs

 

 

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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