The Dietitian’s Meal Plan: February 9, 2015

Dietitians-Meal-Plan
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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!

Grocery List

Produce Other
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
Garlic Pasta, small
Red onion Red wine vinegar
Zucchini Soy sauce
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
Cucumber Italian seasoning
Broccoli Maple syrup
Green beans Black olives, sliced
Red potatoes Brown rice
Sweet potatoes Whole grain bread
Fruit Pita bread
Dry white wine
Meat Refrigerated section
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.

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