Healthy Weekly Menu Ideas!


Enjoy this simple recipe/menu plan and feel free to email me for more details about how to prepare dishes.  Here's to healthy and whole!!

• Orzo Pasta Salad: 105 Calories/8 oz.
Orzo, dried pomegranate, roasted pine nuts, goat cheese; balsamic

• Corn Salad: 71 Calories/8 oz.
Corn, green peppers, red peppers, red onion, basil, vinegar, black pepper

• Chicken Vegetable Rice Soup: 145 Calories/8 oz.
Chicken, brown rice, onions, carrots, celery, tomatoes, basil, thyme, peppers, garlic


• Stuffed Tomatoes: 156 Calories/per 1 tomato
Heirloom tomatoes, stuffed with saffron yellow rice, scallions, pine nuts, raisins

• Chicken w/sautéed Cauliflower & Green Beans: 176 Calories/8 oz.
Poached chicken breasts, fresh herb seasoned cauliflower, fresh green beans

• Crab Cakes & Brown Rice Mirepouix: 292 Calories/8 oz.
Scratch made cakes with side of brown rice and sautéed veggies mixed

• Sesame Vegan Stir Fry: 202 Calories/8 oz.
Gourmet mushrooms, peppers, onion, garlic, chestnuts, baby corn cobs; sesame

• Fish Tilapia Filets w/Squash & Red Onions: 269 Calories/8 oz.
Sautéed seasoned filets, squash, and red onions

• Fresh Fruit Salad: 144 Calories/8 oz.
Strawberries, Green & Red Grapes, Blueberries

• Blueberry Muffins: 60 Calories/1 muffin
Scratch made; fresh blueberries, corn meal, honey, bread flour

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    Chef Jody

    Professional Chef and Wellness Coach, specializing in specific dietary needs. Includes diabetics, renal failure, cancer and chemo patients, low fat/high protein, gluten free, protein free, and overall healthy cooking. Most recipes are under 350 calories or less! Graduate of Kendall College, Chicago, IL. Certifications in Professional Chef, Bakery and Pastry Chef, Dining Room Management and Catering. Studied in Lyon, Paris, France.

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