The Meal Plan for the week of January 232023

Seasonal Citrus Recipes for Winter

It’s prime time for citrus! Between the months of November to March, many citrus fruits, like lemons, oranges, and grapefruit, are ripe and sweet. Citrus fruits are a great source of vitamin C and antioxidants which benefit the immune system. Take advantage of this time to incorporate more of these into your meals and snacks!


Herb and Citrus Oven Roasted Chicken 

This recipe is a citrus powerhouse with both lemons and oranges. The citrusy flavors combined with crispy, herbed chicken is a match made in heaven! Pair this dish with roasted vegetables or a fresh salad, and a complex carb like brown rice or orzo.


Fish Tacos with Grapefruit Salsa

White fish is versatile, which means it’s great to use in many recipes since it takes on the flavors of whatever you’re cooking. You can buy frozen fillets rather than fresh to keep costs lower. While this recipe doesn’t add a breading, you could add a light breading and bake or air fry the fish to give it an extra crunch. Grapefruit works well in a savory dish since it’s refreshing but also not overly sweet. Adding it to a coleslaw or salsa is a great way to incorporate it with tacos!


Spaghetti with Tuna, Lemon and Dill

Canned tuna is a staple in my pantry along with most of these other ingredients! Having items like this on hand means putting together a meal like this is easy peasy. Not only are the ingredients simple, but because the pasta is the only thing that needs to cook, this recipe can be made in about 20 minutes!


Winter Citrus Salad with Easy Baked Salmon

I love adding a salad to my weekly menu. It’s easy to put together on busy weeknights and can be packed full of nutrients, so everyone is left feeling satisfied. This salad recipe uses three varieties of oranges, but if your grocery store doesn’t carry all of them, you could use navel oranges and canned mandarin oranges instead. Just be sure to look for canned fruits in water or their own juice to cut back on added sugars. Adding salmon is a great way to make sure you’re getting a good source of protein, but any lean protein would work well with this! You could also serve with brown rice or crusty, whole-wheat bread to make it a well-rounded meal.


Cilantro Lime Flank Steak

All I have to say is YUM! Eating steak is a treat in my household, so I search for ones that sound exceptionally delicious for us to make. I like that this one uses a simple but flavorful marinade for the steak and adds citrus notes from the lime and cherry tomatoes. You could use this recipe to make fajitas, pairing the steak with peppers, onions, avocado, and tortillas, or add roasted vegetables, a fresh salad, and brown rice to complete the meal.

About the dietitian

One of the Health Coaches at CHP, Lizzie completed her Dietetic Certificate and Internship at Lipscomb University in Nashville, TN and is a Certified Exercise Physiologist and Personal Trainer through the American College of Sports Medicine. Her interest in nutrition and exercise field comes from a passion for helping people meet their goals. Being a part of someone’s health journey by listening, providing them with accountability, and encouraging them every step of the way has been the source of her coaching success.

Lizzie Waldo

Corporate Health Partners