The Dietitian’s Meal Plan: February 2, 2015

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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.

Meal 4- Tomato Soup, Ultimate Grilled Cheese

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.

 

Grocery List

Produce Other
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
Garlic Soy sauce
Butternut squash Mayonnaise, light
Fresh thyme Fish sauce
Fresh cilantro Sriracha
Apples Crushed red pepper
Limes Cumin, ground
Mangoes- 2 Paprika
Cherry tomatoes Allspice
Ginger, fresh Coconut, dried, unsweetened
Sweet potatoes Brown rice
Prunes(dried plums) Whole grain bread
Craisins
Dairy (Refrigerated section)
Meat Eggs
Shrimp, peeled and deveined Cheddar cheese, reduced fat
Chicken breast, boneless Cream cheese, reduced fat
Tuna, canned Butter
Half and half
Orange juice

 

 

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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