This summer, the ThedaCare Outpatient Nutrition and Diabetes Education team is offering inspiration to kick-start your weekly meal planning and tame your to-do list. Visit the ThedaCare booth on selected Saturdays throughout the season for a themed meal plan. Collect them all for a well-rounded recipe repertoire.
Meal Plan
Whether you’re a vegetarian or trying to increase plant-based sources of protein, this meal plan gives you flexible options.
| Option 1 | Option 2 | |
| Breakfast | Low-fat plain Greek yogurt topped with strawberries, banana and granola | Hard boiled eggs with PB&J whole-wheat toast |
| Lunch | White bean skillet served with cottage cheese | Leftover white bean skillet, sloppy lentils or black bean burgers |
| Dinner | Sloppy lentils on a whole-grain bun with a side salad and an orange | Black bean burger on a whole-grain bun with fixings, carrot sticks and baked chips |
Breakfast
Option 1: Fruit and Yogurt
Low-fat plain Greek yogurt topped with strawberries, banana and granola
Option 2: Eggs and Toast
Hard-boiled eggs with PB&J whole-wheat toast
Lunch
White Bean Skillet with Cottage Cheese Side
Ingredients
- 3 tablespoons extra-virgin olive oil, divided
- 1 medium yellow onion, finely chopped (about 1½ cups)
- 3 tablespoons no-salt-added tomato paste
- 3 medium cloves garlic, finely chopped (1 tablespoon)
- 1½ teaspoons Italian seasoning
- ½ teaspoon salt plus ⅛ teaspoon, divided
- ¼ teaspoon crushed red pepper, plus more for garnish
- 1 (28-ounce) can no-salt-added whole peeled tomatoes, undrained and crushed
- 1 (15-ounce) can no-salt-added white beans, rinsed
- 1 (5-ounce) package baby spinach
- 1 ounce Parmesan cheese, shaved and crumbled (about ⅓ cup)
- 8 slices whole-wheat baguette (½ ounce each), toasted
Instructions
- Heat 1 tablespoon oil in a large skillet over medium heat. Add chopped onion. Cook, stirring occasionally, until softened, about 5 minutes.
- Add 3 tablespoons tomato paste. Cook, stirring constantly, until fragrant and deepened in color, 1 to 2 minutes.
- Stir in chopped garlic, 1½ teaspoons Italian seasoning, ½ teaspoon salt and ¼ teaspoon crushed red pepper. Cook, stirring often, until fragrant, about 30 seconds.
- Add crushed tomatoes and rinsed beans. Bring to a simmer over medium heat. Cook, stirring occasionally, until slightly thickened, about 3 minutes.
- Fold in 5 ounces spinach; cook, stirring constantly, until bright green and just wilted, 2 to 3 minutes. Remove from heat and stir in the remaining 2 tablespoons oil. Sprinkle with the remaining ⅛ teaspoon salt.
- Divide the mixture among 4 bowls. Sprinkle with crumbled Parmesan. Garnish with additional crushed red pepper, if desired. Serve with toasted baguette slices and ½ cup of reduced-fat cottage cheese as a side.
Dinner
Option 1: Sloppy Lentils with Salad and Fruit
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion, finely chopped
- 1 red bell pepper, finely chopped
- 1 green bell pepper, finely chopped
- 2 stalks of celery, finely chopped
- 2 cloves of garlic, minced
- 2 cups dry, uncooked red lentils
- 1 ½ cups natural ketchup
- 2 tablespoons yellow mustard
- 4 cups no-salt-added vegetable stock
- 1 tablespoon balsamic vinegar
- ½ teaspoon dried basil
- ¼ teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon black pepper
- ½ teaspoon red pepper flakes (optional)
Instructions
- Heat oil in a pot on medium high heat. Add chopped onions, peppers and celery. Sauté until onions are caramelized and peppers and celery are soft. Add garlic and sauté for 1 minute. Add uncooked lentils and sauté for 2-3 minutes.
- Add ketchup, mustard, vegetable stock, balsamic vinegar and spices. Bring to a boil.
- After boiling, cover and reduce heat to simmer for 40 minutes. Stir every 10 minutes.
- Sloppy lentils are done when they are thick and most of the stock is absorbed.
- Serve on whole-grain buns. Pair with a side salad and an orange or fresh fruit of your choice.
Option 2: Black Bean Burgers with Carrots and Baked Chips
Purchase your favorite brand of black bean or other veggie burgers from the freezer section of your local grocery store. Grill or cook as directed. Pair with fixings of your choice, carrot sticks and baked chips for a complete meal.
Shopping List
Ensure you have pantry staples such as peanut butter, jelly, olive oil and dried seasonings. Add the following to your list:
Produce — Farmers Market or Grocery Store
- Yellow onions (2-3 medium)
- Garlic (1 bulb)
- Red bell pepper (1)
- Green bell pepper (1)
- Celery stalks (2)
- Baby spinach (1 × 5 oz bag)
- Mixed salad greens (spinach, romaine or spring mix)
- Cherry or grape tomatoes
- Cucumber
- Shredded carrots (for salad)
- Baby carrot sticks
- Strawberries
- Bananas
- Oranges
- Optional: red onion (for salad)
Canned goods
- No-salt-added whole peeled tomatoes (1 × 28 oz can)
- No-salt-added white beans (1 × 15 oz can)
- No-salt-added vegetable stock
- Tomato paste (no-salt added preferred)
- Balsamic vinegar
Grains/Bakery
- Whole-grain buns
- Whole-wheat bread
- Whole-wheat baguette (or similar crusty whole grain bread)
- Dry red lentils
- Granola — look for a brand that’s low in added sugars
Dairy/Refrigerated/Freezer
- Low-fat plain Greek yogurt
- Parmesan cheese
- Eggs
- Black bean patties
Snacks and Extras
- Baked chips
- Nuts or seeds
- Croutons
- Lemon or extra vinegar for dressing
Meal Prep Plan
Breakfast
- Wash and slice strawberries
- Store bananas whole (slice fresh as needed)
- Portion granola into 3 small containers
- Keep yogurt in original container
- Hard boil 4 eggs, peel, cool and refrigerate
- Assemble PB&J toast ingredients (bread, peanut butter, jelly)
Lunch
- Cook White Bean Skillet
- Portion into lunch containers
- Store cottage cheese separately
Dinner
- Cook full batch of Sloppy Lentils
- Prepare black bean patties at time of meal
- Store whole-grain buns; slice if desired
Side and Snacks
- Wash and dry salad greens
- Chop cucumbers, tomatoes and carrots or other desired toppings
- Store salad greens and toppings separately
- Portion baby carrots into 2 containers
- Portion baked chips into 2 containers
See More Meal Plans and Recipes
ThedaCare is pleased to offer nutrition and diabetes care. If you’d like to connect with a registered dietitian or diabetes educator, ask your care team for a referral.
