The Dietitian’s Meal Plan: February 23, 2015

Dietitians-Meal-Plan
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Meal 1- Vegetable Chickpea Curry, Couscous, Salad

An easy vegetarian slow cooker meal!  Use whatever vegetables that you have on hand and adjust the seasonings to your liking.

Meal 2- Spaghetti Squash with Turkey Meatballs, Salad

Cooking the squash first in the microwave and then in a skillet to cook off the extra moisture, gives the squash a more spaghetti-like texture.

Meal 3- Almond Crusted Chicken Fingers, Baked Sweet Potatoes, Broccoli

With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart’s content and your kids will not know the difference.

Meal 4- Teriyaki Salmon, Brown Rice, Snow Pea Pods

The salmon cooks in aluminum foil packets which makes clean up easy!

Meal 5- Chicken and Brown Rice, Roasted Brussels Sprouts

This dish requires more than the typical 30 minutes but most of the time is unattended cooking time.

Grocery List

Produce Other
Leafy greens for salads Olive oil/Canola oil
Baby spinach Vegetable broth, reduced sodium
Onions Couscous, whole wheat
Brussels sprouts Brown rice
Garlic Chickpeas, reduced sodium, 2- 15-oz can
Spaghetti squash Coconut milk, light
Snow pea pods Tomatoes, crushed, no salt, 28-oz
Green bell peppers Tomatoes, diced, no salt, 15-oz
Carrots Dry mustard
Tomatoes, plum Paprika
Serrano chile Curry powder
Fresh parsley Italian seasoning
Ginger, fresh Onion powder
Broccoli Garlic powder
Green beans Red pepper, ground
Baking potatoes Almonds, sliced
Sweet potatoes Flour, whole wheat
Fruit Brown sugar
Lemons Teriyaki sauce, low sodium
Sesame oil
Roasted red peppers
Green peas, frozen
Meat
Salmon, 4- 5-oz Refrigerated section
Chicken tenders, 1 lb Parmesan cheese
Ground turkey, 1 lbs Eggs
Chicken, whole, cut-up

 

 

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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