Meal 1- Three Bean Vegetarian Chili,
For a faster meal, use bottled red peppers. Feel free to add additional vegetables or ground meat. Recipes are guidelines except when baking.
Meal 2- Caribbean BBQ Chicken, Mango Salsa, Baked Sweet Potatoes
Cook the sweet potatoes in the microwave for a fast meal!
Meal 3- Amazingly Good and Healthy Tuna Salad, Fruit Salad
Substitute raisins instead of craisins or Greek yogurt instead of mayonnaise. You could serve on whole grain bread instead of spinach leaves for picky eaters.
Grilled sandwiches are typically very high in fat and calories. For a healthier version, use reduced fat cheeses and sauté the sandwich in olive oil. Make a double batch of the tomato soup and freeze the extra for rainy-day emergencies.
Meal 5- Thai Shrimp Cakes, Brown Rice, Salad
One of our family favorites! We usually double the recipe and have 2 cakes each. Look for the Sriracha and fish sauce in the Asian section.
|Leafy greens for salads||Olive oil/Canola oil|
|Spinach||Panko bread crumbs|
|Celery||Chicken broth, reduced sodium|
|Cucumber||Vegetable broth, reduced sodium|
|Onions||Tomatoes, no salt added, 28-oz & 14 oz cans|
|Green onions||Red kidney beans, 15-oz can|
|Red peppers||Cannellini beans, 15-oz can|
|Jalapeño pepper||Red kidney beans, 15-oz can|
|Butternut squash||Mayonnaise, light|
|Fresh thyme||Fish sauce|
|Apples||Crushed red pepper|
|Ginger, fresh||Coconut, dried, unsweetened|
|Sweet potatoes||Brown rice|
|Prunes(dried plums)||Whole grain bread|
|Dairy (Refrigerated section)|
|Shrimp, peeled and deveined||Cheddar cheese, reduced fat|
|Chicken breast, boneless||Cream cheese, reduced fat|
|Half and half|
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.