The Dietitian’s Meal Plan: January 5, 2015

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I found most of this week’s recipes in the January 2015 edition of Cooking Light. You can find more healthy recipes at Cooking Light 31-Day Healthy Meal Plans.


Meal 1: Portobello Burger with Pesto, Provolone and Red Peppers, Salad

Serve open faced or without the bun to reduce calories and carbohydrates.

Meal 2: Italian Turkey Orzo Soup served with Roasted Grape Feta Salad

The children and picky eaters will probably like the roasted grapes even if they don’t care for other ingredients in the salad.

Meal 3: Peppery Shrimp, Grits and Greens

A slightly healthier version of a comfort food classic with only 10 ingredients!

Meal 4: Chicken Avocado Salad served with Fruit

You could also substitute brown rice or quinoa in place of the bulgur.

Meal 5: Seared Sirloin Steak Bites with Miso Butter Rice served with Asparagus

You can purchase miso at Whole Foods grocery store or other health food stores.






Grocery List

Produce Other
Leafy greens for salads Olive oil
Arugula Sesame oil, dark
Spinach Chicken broth, reduced sodium
Mustard greens Brown rice, instant
Asparagus Grits, quick cooking
Green onions Bulgur
Portobello mushrooms- 4 Whole wheat orzo
Cremini mushrooms Roasted red peppers, jarred
Garlic Pesto sauce, jarred
Fresh oregano Mayonnaise
Fruit Balsamic vinegar
Lemons Sherry vinegar
Oranges Rice vinegar
Grapes, red, seedless Walnuts
Avocado Paprika
Cherry tomatoes Crushed red pepper
Cilantro Honey
  Whole grain buns
  Miso paste, white or yellow
  Chicken broth, reduced sodium
Meat Dairy
Ground turkey breast, 12 oz Provolone cheese
Rotisserie chicken Feta cheese
Sirloin steak, 1 lb Mozzarella cheese
Shrimp, peeled and deveined 1.25 lbs Milk, 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.

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