Meal Planner

Meal Planner

Don't forget the fish! Make a weekly meal plan and grocery list using this printable planner before hitting the supermarket. Find four of our favorite new seafood recipes here.

Make MyPlate Pinterest Challenge

USDA ChooseMyPlate Logo

The United States Department of Agriculture says twice a week, make seafood the protein on your plate. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.

Meal planning to meet this goal just got a lot easier!  MyPlate now has a mouth-watering fish entrées board on Pinterest that highlights healthful seafood recipes from all over the most popular recipe websites.  We’re so excited about this new go-to resource for guaranteed good-for-you fish recipes that we’ve decided to try them out and tell you what we think.  Join us and take the MyPlate Pinterest Challenge by making a recipe from the MyPlate fish entrées Pinterest board twice a week.


Pasta with diced tomato and zucchini

shrimp pasta

As you may have noticed, I rarely reference cookbooks for my seafood recipes.  I find cookbooks irresistible, and can be spotted in bed at night flipping through them as my husband reads a David McCollough novel.  When it comes to what I actually cook for dinner, though, I almost always get my recipes online.  But I just received a new seafood cookbook called "The Diabetes Seafood Cookbook" and decided to give one of the delicious recipes a whirl.  It was really simple, so I took the liberty of throwing in a couple extra ingredients - canned artichoke hearts and black olives.  We gobbled it up.    

Pasta with Diced Tomato and Zucchini

(From "The Diabetes Seafood Cookbook", p. 121)

There are some restaurant dishes that are so easy, we can make them at home-this Pasta with Diced Tomato and Zucchini is one of them.

Serves 4/ Serving Size: 1/4 recipe

  • 8 oz uncooked spaghetti, penne or rotini
  • 2 tsp extra virgin olive oil
  • 2 cloves garlic, minced
  • 12 oz medium shrimp, peeled and deveined
  • 2 medium zucchini, quartered and sliced 1/4-inch thick
  • 6-8 large ripe plum tomatoes
  • 1/4 tsp fine sea salt
  • 1/8 tsp freshly ground pepper
  • 1 cup chicken or vegetable stock
  • 1 cup fresh basil, chopped

1. Cook pasta to al dente stage, approximately 8-10 minutes.  While pasta is cooking, start the sauce.

2. Thinly film a sauté pan with olive oil.  Add garlic and cook until fragrant.  Add shrimp and zucchini.  Sauté until shrimp are pink and opaque in the center, about 3-4 minutes.  

3. Add tomatoes and toss with shrimp & zucchini.  Season with sea salt and pepper.  Add stock and basil.  Heat thoroughly.  Add cooked pasta to sauce. Mix well.

Cook's Tip:  I always purchase a few tomatoes when shopping so that they ripen at home and are on hand when I need them.

Exchange/Choices:  2 1/2 Starch, 2 Vegetable, 2 Lean Meat

Calories  345,  Calories from Fat  40

Total Fat  4.5 G,  Saturated Fat  0.7 G, Trans Fat  0 G

Cholesterol  90  MG,  Sodium  555  MG,  Total Carbohydrate  54  G

Dietary Fiber  6  G,  Sugars  8  G,  Protein  22  G

Copyright © 2009 American Diabetes Association.  From The Diabetes Seafood Cookbook.  Barbara Seelig-Brown. Reprinted with permission from The American Diabetes Association.  (Optional) To order this book, please call 1-800-232-6733 or order online at".

Here are the meals we have planned for the rest of the week.




Pasta with diced tomatoes and zucchini from The Diabetes Seafood Cookbook




Fried rice; green beans with sesame vinaigrette





Out to eat





Grilled turkey burgers with cheddar and smoky aioli





Marine Corps Birthday Ball




Jennifer McGuire (L), Rima Kleiner (R)

Jennifer McGuire, MS, RD

As a nutrition science translator, blogger, media critic, and new mom, I believe the most important nutrition advice I can give is to only take nutrition advice from sound sources.  I earned my Master of Science Degree in Nutrition Communication from Tufts University in Boston, MA and my undergraduate degree in Communication Studies from Southwestern University in Georgetown, TX. I am credentialed as a Registered Dietitian (RD) and belong to the American Academy of Nutrition and Dietetics (AND), as well as the Food and Culinary Professionals practice group of the AND.

As a dietitian for the National Fisheries Institute, I work to help families enjoy seafood-rich diets.  Fish and shellfish not only boost our brain and heart health, they can be fast, simple, and delicious.  My favorite people to relish a good meal with are my husband, Lloyd, and infant son, Harris.


Rima Kleiner, MS, RD

I am passionate about good food, cooking, and helping others prepare healthy and tasty meals. Fish—packed with omega-3 fatty acids and protein—is a staple of those meals. In my role as a registered dietitian with the National Fisheries Institute, I track and translate the latest news on the nutritional benefits of seafood. My background includes degrees in Human Nutrition and Communications. I work with food and beverage groups, as well as individuals, teach nutrition to culinary students and create wellness programs for employers. I also often provide commentary for news media. When I am not cooking a healthy meal or running after my two young children, you can find me running, hiking or practicing yoga.

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  • NFI's 28th Annual Chowder Party
    Kick-off the 2016 Seafood Expo North America with old friends and new. Join us to celebrate NFI's 28th Annual Chowder Party to be held on Saturday, March 5th from 6pm - 7:30pm at the Westin Boston Waterfront Hotel conveniently located adjacent to the Boston Convention Center.