The Meal Plan for the Week of April 11, 2022

Healthy Takes on Restaurant Favorites

Eating out can be such a treat! However, our wallet and health agree that it’s not the best idea to make a habit of it. Try out these healthier takes on restaurant favorites at home to still enjoy the flavor but cut back on added sodium, unhealthy fats, and sugars.

Meal One

Sesame Chicken

This is a delicious and healthy update to the traditional recipe. It keeps the spicy, sweet and sticky glaze but leaves the batter and deep frying behind. Pair it will steamed broccoli and whole grain rice to make it a well-round meal that is sure to feel like a take-out night!

Meal Two

Fettuccine Alfredo

Fettuccine alfredo is one of the ultimate comfort foods! However, it’s rich and creamy sauce is heavy on calories and unhealthy fats, which makes it a better choice on occasion rather than a weeknight staple. This recipe lightens up the sauce with low-fat milk in place of heavy cream and butter but keeps the creaminess and flavor. Add chicken for additional protein and a side salad for something green. Buon appetito!

Meal Three

Thai Chicken
Lettuce Wraps

This copycat recipe of the PF Chang’s lettuce wraps is full of fresh ingredients and bold flavors. Make it even more adaptable by using what you have in your fridge! Add in mushrooms, celery, bok choy, or bean sprouts and use ground turkey or tofu instead of chicken. While this is a low-carb option, don’t hesitate to add rice as a side!

Meal Four

Chicken Burrito Bowl with Cilantro Lime Rice

Bring Chipotle home with this recipe that recreates one of their burrito bowls! Combine lean chicken or beef, cilantro rice, and fresh vegetables to get a nutrient-rich meal. Sauté the pepper and onions to get even more of that Chipotle feel!

Meal Five

Air Fryer
Chicken Sandwich

This chicken sandwich is inspired by Chik-fil-a’s popular fried chicken sandwich. Rather than deep frying, this recipe uses an air fryer to achieve the crispy outside. Serve it on top of a whole wheat bun with pickles, lettuce, onion, and tomato or with a side salad and you’ve got a winning meal!

About the dietitian

Lizzie, one of EHG's Client Success Managers, 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

Engagement Health Group