Healthy Meal Planning with Beaumont

Eating healthier is among the most popular New Year's resolutions people make year in, year out. 

But actually doing it can be tougher than expected. Erin Dolinksi, a Beaumont dietitian, stopped by the Fox2 News studios Sunday morning to share recipes and tips on how to make easy, healthy meals for the week. 


Serving: 2 servings 
Serving size: 1 pita 

2 whole wheat pitas  
½ cup sugar free or no added sugar barbecue sauce   
1½ cups shredded rotisserie chicken   
½ cup canned no salt added black beans, drained, rinsed  
½ cup canned no salt added corn, drained, rinsed 
½ medium red onion, chopped  
½ cup shredded low fat cheddar cheese  
¼ cup fresh cilantro, finely chopped  
1 tablespoon fresh lime juice  

Preheat oven to 350º F. 
Place pitas on a large baking sheet. 
Spread barbecue sauce evenly on pitas. 
Top pitas evenly with chicken, black beans, corn, onion, and cheese. 
Bake for 5 to 8 minutes, or until cheese is melted. 
Top evenly with cilantro and drizzle with lime juice.  
Recipe adapted from: 


Serving: 2 servings 
Serving size: 3 cups 

2 cups brown rice, cooked 
1 cup canned no salt added black beans, drained and rinsed 
2 red peppers, chopped 
½ cup canned no salt added corn, drained and rinsed 
½ cup of raw kale, finely chopped 
¼ red onion, chopped 
½ cup no salt added tomato sauce 
1 teaspoon of cayenne pepper 

Cook brown rice and heat canned foods according to instructions. 
Chop the vegetables. 
Combine all the ingredients in a bowl, mix and enjoy! 
Recipe adapted from: 


Serving: one salad 

2 cups baby spinach 
½ cup canned chickpeas, drained, rinsed 
¼ cup of fat free or reduced fat feta cheese 
½ of a tomato, chopped 
½ of a cucumber, chopped 
½ of a green pepper, chopped 
1 lemon  
2 teaspoon olive oil 
¼ avocado, sliced, optional 
Pepper to taste 

Throw the spinach, chickpeas, feta, tomato, cucumber, aand green pepper into a large bowl. 
Drizzle on the olive oil and squeeze the juice of one whole lemon on top. 
Mix it all together, top it avocado and pepper to taste! 
Recipe adapted from: