Meal 1- Slow Cooker Vegetarian Pasta Fagioli Soup, Salad, Whole Grain Bread
Add cooked ground beef or ground turkey for carnivores.
Meal 2- Five Spice Turkey Lettuce Wraps, Carrot and Red Pepper Strips, Fruit
Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining.
Meal 3- Baked Cod with Chorizo and White Beans, Green Beans, Roasted Potatoes
This recipe follows the Spanish and Portuguese tradition of pairing mild white fish with full-flavored cured sausage—just a bit gives the whole dish a rich, smoky flavor.
Meal 4- Chopped Greek Salad with Chicken, Whole Grain Pita, Hummus
Feel free to substitute other chopped fresh vegetables, such as broccoli or bell peppers, for the tomatoes or cucumber. Use leftover chicken, store-roasted chicken or quickly poach a couple boneless, skinless chicken breasts while you prepare the rest of the salad.
Meal 5- Maple Salmon, Sweet Potatoes, Broccoli
One of our all time favorite recipes!
|Leafy greens for salads||Olive oil/Canola oil|
|Boston lettuce- 2 heads||Chicken broth, reduced sodium|
|Cabbage||Vegetable broth, reduced sodium|
|Carrots||Tomatoes, no salt added, 15 oz can|
|Onions||Red kidney beans, 15-oz can|
|Shallots||Great white northern beans, 15-oz can|
|Red onion||Red wine vinegar|
|Red bell peppers||Sesame oil|
|Grape tomatoes||Hoisin sauce|
|Tomatoes||Water chestnuts, 8-oz can|
|Ginger, fresh||Five spice powder|
|Fresh herbs- cilantro, basil, thyme, oregano||Garlic powder|
|Green beans||Black olives, sliced|
|Red potatoes||Brown rice|
|Sweet potatoes||Whole grain bread|
|Dry white wine|
|Salmon, 1 lb||Feta cheese|
|Chicken breast, boneless, 12 oz||Hummus|
|Cod, 1.25 lbs|
|Ground turkey breast, 1 lb|
|Spanish chorizo(or turkey kielbasa)|
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.