The Meal Plan for the week of January 9, 2023

Start the New Year Right with Nutritious Meals

The holiday season is behind us and it’s a new year! Let’s start 2023 right with healthy, well-rounded and nutritious meals to help us get back into the rhythm of our normal routines. Check out these simple and balanced meals to incorporate into your plan this week!


Greek Skillet

This one-pot skillet recipe makes it easy to assemble a balanced meal. Lean ground turkey as the protein, spinach for the vegetable, olives and olive oil for healthy fats, and brown rice as a grain. Yum! I added extra spinach, shredded carrots, and chopped bell pepper to boost fiber, and used low-sodium chicken broth and reduced-fat feta cheese.


Easy Buddha Bowl

A recipe packed full of flavor and nutrient-dense ingredients that is sure to leave you feeling full and satisfied. The right combination of protein, carbohydrates and fats fuels the body which means it’s ready for whatever the day has in store. One of the best parts about a buddha bowl is that you can adjust it according to what you have in the fridge or pantry!


Chicken Fajita Casserole

Casseroles don’t have to be unhealthy! They’re a great way to combine lots of delicious nutrients in one place. This fajita recipe is a great example of this and makes for a good balance of nutrients. I used reduced fat shredded cheese and topped with avocado!


Easy Tuscan Chicken Pasta

If you’re a comfort food lover, this one is for you! Rather than using heavy cream or whipping cream to make it creamy, this recipe uses almond milk. This keeps calories and saturated fat levels in check! Adding flour and cheese also helps make the sauce thicker. I like to use whole wheat pasta and serve with a fresh mixed green salad, like this everyday salad.


Slow Cooker White Bean Soup

Nothing is better than an easy, tasty slow cooker recipe! This one is also vegan, which means it’s harnessing the power of plants. All the ingredients go into the pot, and it can be ready in as little at 4 hours. Enjoy!

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