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Nutrition Corner: Mealing Planning Tips for Better Health

One the most common reasons we get off track from healthy eating is a busy schedule. The more full our calendars are, the more likely we are to choose foods that hurt our health instead of improve it. Meal planning and prepping ahead of time is the best way to solve this problem! Though it may seem like a lot of work ahead of time, making a meal plan saves you time, energy, money, and stress. Here are some tips to get you started:

  1. Schedule Time to Meal Plan. Add meal planning to your calendar on a weekly or monthly basis. Use this time to decide what you will eat and when, make a shopping list, go to the grocery store, and even begin preparing recipes.
  2. Take Inventory of your Kitchen. Knowing what ingredients you already have will help you save time and money at the store. You can choose recipes for the week based on what you already have in your kitchen.
  3. Write it down. Each day write out what you will eat for breakfast, lunch, dinner, and snack. Post your meal plan to your refrigerator or pantry.
  4. Use the internet. The internet is a great resource for finding healthy recipes. Searching these key phrases can help you find the best options:
    1. “Healthy 5-ingredient recipes”
    2. “Easy low-carb recipes”
    3. “Low-calorie, high protein recipes”
    4. “500 calorie or less recipes”
    5. “High protein, high fiber snacks”
  5. Rotate meals and ingredients throughout the week. You do not need to have a new meal every time you eat. You can choose 1 or 2 options per meal for the whole week and then switch it up the next week.

These steps are a great way to get started meal planning. If you want more guidance on meal planning making an appointment with a Dietitian can be very helpful!

Recipe of the Month

Seared Chicken with Mango Salsa & Spaghetti Squash


1 ripe mango, peeled and diced
1 fresh jalapeño, minced (seeded if desired)
½ cup finely diced red onion
¼ cup chopped fresh cilantro
2 tablespoons red-wine vinegar
1 tablespoon light brown sugar
1 ¼ teaspoons kosher salt, divided
1 spaghetti squash (about 3 pounds), halved lengthwise and seeded
2 8-ounce boneless skinless chicken breasts, trimmed and halved
2 tablespoons coconut oil or canola oil, divided
¼ cup sliced almonds, toasted


  1. Mix mango, jalapeno, onion, cilantro, vinegar, brown sugar and 3/4 teaspoon salt in a small bowl. Set aside.
  2. Place squash cut-side down in a microwave-safe dish. Add 2 tablespoons water. Microwave, uncovered, on High, until the squash is tender, 10 to 14 minutes.
  3. Pound chicken with the smooth side of a meat mallet until about 1/2 inch thick. Sprinkle with 1/4 teaspoon salt.
  4. Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook the chicken until an instant-read thermometer registers 165 degrees F when inserted into the thickest part, 3 to 5 minutes per side.
  5. When the squash is done, use a fork to scrape it from the shell into a medium bowl. Toss with the remaining 1 tablespoon oil and 1/4 teaspoon salt. Serve the squash with the chicken, topped with almonds and the mango salsa.


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