Meal 1- Tuscan White Bean Soup, Salad, Crusty Whole Grain Bread
There’s a lot of room for versatility in this recipe and it’s very easy to make. Feel free to substitute spinach in place of escarole and use cannellini beans instead of Great Northern. Don’t leave out the parmigiano rind, it is a key ingredient.
Meal 2- Pan Fried Catfish, Roasted Red Potatoes, Cole Slaw
The catfish is super fast to prepare. Look for packaged coleslaw mix (Dole or Fresh Express) in the produce section and packaged red potatoes (Simply Potatoes) in the refrigerated section to cut down on prep time.
Meal 3- Chicken with Pepperoni Marinara Sauce, Polenta, Salad
Use turkey pepperoni and part-skim mozzarella cheese to decrease fat content a little.
Meal 4– Steak Tips with Peppered Mushroom Gravy, Egg Noodles, Asparagus
The steak tips would also be good with mashed potatoes or brown rice.
Meal 5- Honey Lime Chicken Kebabs with Mango Slices, Broccoli
|Leafy greens for salads||Olive oil|
|Escarole- 1 lb||Canola oil|
|Broccoli||Beef broth, reduced sodium|
|Carrots||Vegetable broth, reduced sodium|
|Red potatoes||Great Northern white beans, 2 (15-oz cans)|
|Baby bella mushrooms- 8 oz||Marinara sauce, lower sodium|
|Fresh rosemary||Chili powder|
|Fresh basil||Oregano, dried|
|Asparagus||Crushed red pepper|
|Mangoes- 2||Whole grain bread|
|Chicken cutlets, 1.5 lbs||Parmigiano-Reggiano cheese|
|Chicken breast, boneless- 1 lb||Mozzarella cheese, reduced fat|
|Sirloin steak, 1 lb||Eggs|
|Catfish- 1.5 lbs|
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.