The Dietitian’s Meal Plan: January 19, 2015

Dietitians-Meal-Plan
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Meal 1- Slow Cooker Asian Corn Cabbage Soup

We receive a lot of cabbage in our Farmer’s Market Basket and this is one of my favorite cabbage recipes! This soup could also be made on the stove top for a quick last minute dinner.

Meal 2- Turkey Vegetable Sloppy Joes, Broccoli, Baked Sweet Potato Fries

Add extra vegetables (carrots, celery, mushrooms) to the Sloppy Joes and serve open face on ½ bun, limit sweet potato fries to ½ cup

Meal 3- Farmers Market Vegetarian Quesadillas, Fruit

Use your favorite vegetables or whatever you have on hand.

Meal 4- Tilapia with Pineapple Salsa and Avocado Salad

Substitute any mild flaky fish in place of the tilapia.

Meal 5- Vegetable Frittata, Salad

Use whatever vegetables that you have on hand such as broccoli, spinach, mushrooms, etc.

 

Grocery List

Produce

¨  Red onions

¨  Red bell peppers

¨  Cabbage

¨  Zucchini

¨  Onions

¨  Fruit

¨  Avocado

¨  Green bell pepper

¨  Broccoli

¨  Squash, yellow

¨  Garlic

¨  Cherry or grape tomatoes

¨  Tomatoes

¨  Pineapple

¨  Jalapeño pepper

¨  Cilantro

¨  Leafy greens for salad

¨  Basil

¨  Limes

¨  Ginger

¨  Sweet potatoes

¨  Mushrooms

¨  Thyme, fresh

 

 

Other

¨  Olive oil

¨  Whole-grain tortillas

¨  Soy sauce

¨  Sesame oil

¨  Sriracha sauce

¨  Vegan chick’n bouillon

¨  Chili powder

¨  Ground cumin

¨  Tomato paste, canned

¨  Tomatoes, diced, no salt added 14.5 oz

¨  Whole wheat buns (optional)

¨  Corn, frozen

   
Meat

¨  Ground turkey breast, 1 lb

¨  Tilapia, 4 (6-oz) fillets

 

Dairy

¨  Eggs

¨  Cheddar cheese, reduced fat

 

 

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.

1 Comment
  1. Kathy Hester 2 years ago

    Thanks so much for including a link to my Asian Cabbage Corn Soup – it’s one of my favorites too!

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