A Dietitian’s Weekend Meal Prep

🌿My Weekend Dinner Prep🌿

Want to know what a dietitian eats? Here ‘ya go! This was my meal prep plan last weekend.

Pan Seared Scallops on a Bed of Sauteed Kale with Garlic and Red Wine Vinegar

Baked Herb Salmon with Garlic Lemon Parmesan Roasted Cauliflower And *Roasted Carrots with Dill

Pomegranate Tabbouleh Salad made with Quinoa

Red Lentil Soup Recipe found here

Spinach, Beet and Citrus Salad

Shrimp and Tomato Scampi (see photo) Trader Joe’s Brown Rice Medley, Roasted Balsamic Honey Glazed Brussels Sprouts


Pan Seared Scallops on a Bed of Sauteed Kale with Garlic and Red Wine Vinegar

Eating healthy can be a pleasure when you learn a few basics.

Here I teach you how to make perfect scallops just like in a restaurant. Scroll down to the recipe “Alton Brown’s Scallop Recipe” for the one I used in the dish above.

And here is my recipe for sautéed kale with garlic and red wine vinegar. You can also used this technique for other greens.






Vitamin B12 Recommendations

Vitamin B12, also known as cobalamin, is an important water-soluble vitamin important for red blood cell production, brain health and DNA synthesis.

A deficiency in this key vitamin can cause serious symptoms, including fatigue, nerve damage, digestive issues and neurological problems like depression and memory loss.

Vitamin B12 is available only in animal foods like meat, fish, eggs, and milk or brewer’s yeast.

Aging affects how well you take in and use B12 from foods, so people over 50 should get most of their vitamin B12 from fortified foods or dietary supplements because, in most cases, their bodies can absorb vitamin B12 from these sources.

B12 deficiencies are also more prevalent in vegans or vegetarians than in meat-eating people due to B12 being in animal products.

B12 Supplement Recommendations

At least 2,000 mcg (µg) methylcobalamin or cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach

or  at least 50 mcg daily of supplemental cyanocobalamin (you needn’t worry about taking too much)

or  3 servings of B12-fortified foods a day (at each meal), each containing at least 190% of the Daily Value listed on the nutrition facts label (based on the new labeling mandated to start January 1, 2020—the target is 4.5 mcg three times a day).

Those over 65 years of age should take at least 1,000 mcg (µg) cyanocobalamin every day.