Weekly Menu Planner
By Pamela Redwine
Are you often stuck in a rut for dinner and wondering how to plan meals that are more healthful yet appeal to everyone in your family? Do you want a simple way to plan dinner each week and ensure you are getting enough of the right foods? Here are 7 different healthful meal themes to pick for each day of the week.
1. Bean dish – lentil soup, beans and rice, Minestrone soup, chili, burritos or tacos are just a few bean-based dishes that are easy to make and high in fiber. If you are planning and experimenting with bean recipes each week you will develop a nice repertoire of meals based on them.
2. Fish – keep it low in fat and sodium by baking or grilling fresh fish instead of using breaded or fried.
3. Brown rice – rice is one of the lowest calorie dense grain dishes and it makes a base for many different meals including stir fry dishes. Risotto or paella are also two choices using rice.
4. Pasta or potatoes – baked potatoes, spaghetti or baked yams make excellent entrees for lowfat plant-based meals.
5. Lean poultry or meat – there is always room for a favorite meal of poultry or meat during the week. The good news is that you can roast once and serve more than once – use leftovers in soups, stir fry dishes, salads or chili for one of the other meals.
6. Salad – Make a large entree salad with grilled fish, tuna or leftover chicken.
7. Lowfat soup – homemade soups that are low in fat and sodium make a heart meal that is high in fiber and low in calories.
Weekly Menu #1
Make your own bean taco
Baked salmon, potatoes, steamed veggies
Brown rice stir fry
Pasta with tomato sauce, salad
Baked chicken breast, zucchini
Chef salad with roasted chicken
Roasted tomato soup, rolls, salad
Weekly Menu #2
Lentils with browned onions
Baked tilapia, cornbread, broccoli
Mushroom risotto, salad
Lowfat lasagna, spinach
Turkey cutlets, winter squash, green beans
Salad with tuna, potatoes,
Minestrone soup, salad
Weekly Menu #3
Vegetarian Chili, baked chips
Fish tacos, slaw
Paella (rice with chicken and vegetables)
Baked potato stuffed with broccoli
Spinach salad with toasted nuts
Barley soup with lean beef and veggies
Article Source: Communicating Food for Health, December 2008
Recipe of the week
1 bag pre-shredded cole slaw mix (cabbage and carrots)-about 8 cups
? cup sliced green onion
? cup chopped parsley (optional)
? sliced green pepper (optional)
2 Tablespoons salad oil
1-teaspoon celery salt
? teaspoon ground pepper
1 Tablespoon toasted sesame seeds
? cup rice vinegar
Combine cole slaw mix, green onions, green pepper and parsley. Pour on salad oil and toss until slaw is evenly coated. Sprinkle on and toss in seasonings – pepper, celery salt, and sesame seeds. Finally, add the vinegar and toss.
Make 8 cups. Serves 8.
Each 1-cup serving:
60 calories, 4 g fat, .5 g saturated fat, 0 g trans fat, 14 mg sodium, 0 mg cholesterol, 5 g carbohydrate, 2 g fiber and 2 g protein,
Recipe Source: Communicating Food for Health, December 2008