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.
An easy meal with few ingredients!
|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|
|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|
|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|
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.