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Living Well In Yalobusha County

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

Chicken Stew

Spinach salad with toasted nuts

Barley soup with lean beef and veggies


Article Source:  Communicating Food for Health, December 2008



Recipe of the week

Low Cal Cole Slaw

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

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