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.
Kid-Friendly Cooking
Enlisting kids’ help in the kitchen is a win on many levels. Itallows them to pitch in and teaches them new skills. At the same time, involving kids in cooking can make them more likely to try new foods. From toddlers on up, kids can take on progressive levels of responsibility as they get older. For even more engagement, get kids’ input on meal plans.
Meal Plan
| Option 1 | Option 2 | |
| Breakfast | Whole-grain tortilla roll-up with peanut butter and banana | Kodiak pancakes topped with strawberries and syrup |
| Lunch | Turkey and cheese sandwich on whole-wheat bread, cucumber slices, no-sugar-added fruit cup | Leftover lunch or dinner from previous days |
| Dinner | Whole-wheat English muffin pizzas with roasted green beans | Ground turkey veggie pasta bake with cottage cheese |
Dinner
Dinner 1: Whole-Wheat English Muffin Pizzas with Green Beans
Serves: 4 (8 pizza halves)
Time: ~15 minutes
Ingredients
- 4 whole-wheat English muffins, split
- ½ to ¾ cup marinara sauce
- 1 to 1½ cups shredded part-skim mozzarella cheese
- Pepperoni (turkey or nitrate free), sliced
- ½ bell pepper, finely diced
- ¼ small onion, finely diced
- Olive oil spray (optional)
Instructions
- Preheat oven to 400°F.
- Place English muffins cut side up on a baking sheet.
- Spread 1 to 2 tablespoons marinara on each half.
- Sprinkle with mozzarella.
- Top with pepperoni, bell peppers and onions.
- Bake 10-12 minutes, until cheese is melted and bubbly.
- Optional: broil for 1-2 minutes for extra browning.
Oven-Roasted Green Beans
Serves: 4
Time: ~15-20 minutes
Ingredients
- 1½ pounds fresh green beans, trimmed
- 1 tablespoon olive oil
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Preheat oven to 425°F.
- Toss green beans with olive oil, salt and pepper.
- Spread in a single layer on a baking sheet.
- Roast 15-18 minutes, stirring once halfway.
Dinner 2: Ground Turkey Veggie Pasta Bake
Serves: 6
Time: ~35-40 minutes
Ingredients
- 12 ounces whole-wheat pasta such as penne
- 1 pound lean ground turkey
- 1 tablespoon olive oil
- 1 small onion, diced
- 1 bell pepper, diced
- 1 zucchini, diced
- 2 cups marinara sauce
- 1 cup shredded mozzarella or Italian blend cheese
- ½ teaspoon garlic powder
- ½ teaspoon Italian seasoning
- Salt and pepper to taste
Instructions
- Cook pasta according to package directions; drain.
- Preheat oven to 375°F.
- Heat olive oil in a skillet. Sauté onion and bell pepper for 3-4
minutes. - Add ground turkey and cook until no longer pink.
- Stir in zucchini, marinara, seasoning, salt and pepper.
- Combine pasta and sauce; transfer to baking dish.
- Sprinkle with cheese.
- Bake 20 minutes, until heated through and bubbly. Serve
with a side of low-fat cottage cheese.
Shopping List
Produce: Grocery Store or Farmers Market
- Bananas (6-8)
- Strawberries (fresh or frozen, ~2 cups)
- Cucumbers (2 large)
- Green beans, 1 ½ pounds
- Zucchini (2)
- Bell peppers (2)
Grains & Bakery
- Whole-grain tortillas
- Whole-wheat bread
- Whole-wheat English muffins
- Kodiak Cakes pancake mix
- Whole-wheat pasta (1 pound)
Protein & Dairy
- Turkey deli meat (1–1½ pounds)
- 1 pound lean ground turkey
- Sliced cheese (cheddar or Colby Jack, ~1 pound)
- Shredded mozzarella (about 2 cups)
- Cottage cheese (2 containers, ~24 ounces total)
Pantry/Extras
- No-sugar-added fruit cups (5)
- Marinara sauce (2 jars, 24 ounces each)
- Maple syrup
- Olive oil
- Peanut butter
Meal Prep Plan
Breakfast
- Wash and slice strawberries
- Make pancakes — once cool, store in the fridge for quick
access throughout the week
Lunch
- Wash and slice cucumbers; store in airtight container
- Pre-slice cheese if needed
- Pre-assemble turkey and cheese sandwiches, leaving off any
condiments until morning you plan to eat
Dinner: Whole-Wheat English Muffin Pizzas with Green Beans
- Wash and trim green beans
- Toss green beans with olive oil and seasoning; store raw in
container - Assemble and bake pizzas and roast green beans fresh the
night of (15–20 minutes)
Dinner: Ground Turkey Veggie Pasta Bake
- Cook whole-wheat pasta
- Chop vegetables for pasta bake
- Mix pasta, marinara sauce, vegetables, meat and cheese
- Transfer to baking dish, cover and refrigerate
- Bake before serving
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.
