The Dietitian’s Meal Plan: January 26, 2015

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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 4Steak 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

 

Grocery List

Produce Other
Leafy greens for salads Olive oil
Escarole- 1 lb Canola oil
Broccoli Beef broth, reduced sodium
Carrots Vegetable broth, reduced sodium
Onions Cornmeal
Shallots Egg noodles
Red potatoes Great Northern white beans, 2 (15-oz cans)
Baby bella mushrooms- 8 oz Marinara sauce, lower sodium
Garlic Soy sauce
Fresh thyme Honey
Fresh rosemary Chili powder
Fresh basil Oregano, dried
Asparagus Crushed red pepper
Limes Polenta
Mangoes- 2 Whole grain bread
Cherry tomatoes  
Coleslaw mix  
Meat Dairy
Chicken cutlets, 1.5 lbs Parmigiano-Reggiano cheese
Chicken breast, boneless- 1 lb Mozzarella cheese, reduced fat
Turkey pepperoni Butter
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.

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