The Dietitian’s Meal Plan: March 2, 2015

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Meal 1- Italian Vegetable Stew (Ciambotta), Whole Grain Bread

Use whatever vegetables that you have on hand. I typically leave out the eggplant and add extra spices.

Meal 2- Smoky Turkey Corn Chowder with Bacon, Salad

Substitute rotisserie chicken if you don’t have leftover turkey.

Meal 3- Smothered Pork Chops, Smashed Red Potatoes, Broccoli

This gravy is a little healthier because it uses olive oil instead of butter. The recipe also works well with chicken.

Meal 4- Southwestern Style Shrimp Taco Salad, Fruit

When it is too cold to grill, roast the corn in the oven and broil the shrimp.

Meal 5- Cod with Green Beans, Corn and Pesto

An easy meal with few ingredients!

Grocery List

Produce Other
Leafy greens for salads Olive oil/Canola oil
Onions Chicken broth, reduced sodium
Green onions Couscous, whole wheat
Leek Green chiles, mild, 2 4-oz cans
Garlic Black beans, reduced sodium, 15-oz can
Corn, 4 ears Pesto
Celery Tomatoes, crushed, no salt, 28-oz
Red bell peppers, 3 Maple syrup
Carrots Chipotle hot sauce
Tomatoes, plum Oregano, dried
Avocado Garlic powder
Cilantro Onion powder
Jalapeno pepper Cumin, ground
Broccoli Red pepper, ground
Green beans Bay leaves
Red potatoes Flour, all purpose
Sweet potatoes Corn, frozen
Fruit Tortilla chips, baked blue corn
Limes Whole grain bread
Eggplant
Green beans
Zucchini
 
Meat Refrigerated section
Cod, 4- 6 oz fillets Buttermilk, reduced fat
Shrimp, ¾  lb, peeled and deveined Sour cream, reduced fat
Pork chops,4, bone-in, ¾-inch thick Half and half
Turkey or chicken, 4 cups shredded
Bacon

 

 

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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