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Sample Weekly Menu

In The Plan on March 16, 2010 at 3:17 pm

Main Meals & Side Dishes 

  • Sunday >> Main Meal w/ Side: Chicken Tagine w/ Preserved Lemons & Olives w/ Mashed Potaoes
  • Monday >>Main Meal: Spinach & Feta Lasagna w/ Field Greens Salad & Buttermilk Dressing
  • Tuesday>>Main Meal w/ Side: Carmelized Apple & Grilled Cheese Sandwiches w/ Courgette Chips (make white whole wheat bread)
  • Wednesday>>Leftovers or Eat Out
  • Thursday>>Appetizer Zucchinin Fritters w/ Feta & Dill
  • Friday>>Pizza!

 Packed Lunches

  • Weekday Lunches: Italian Wedding Soup w/ Turkey Meatballs & Pretzel Rolls

Breakfast

  • Weekday Breakfast: Granola Bars w/ Dried Cherries & Ginger
  • Brunch: Spicy Egg Casserole

Snacks & Desserts

  • Hommos w/ Baby Carrots
  • Rose Water Cupcakes
  • Refrigerator Pickles
  • Have fresh fruit, yogurts, nuts, and cheese on hand for lunches, breakfasts and in-between meal snacks.

Shopping List

  • Add the weekly shopping list here noting anything that should be picked up mid-week.
  • Assume a well stocked pantry.

Sunday Cooking Plan

  • Make chicken tagine to be eaten on Sunday.
  • Make mashed potaoes to be eaten w/ tagine on Sunday.
  • Assemble lasagna and refrigerate to bake on Monday night.
  • Make buttermilk dressing and store in a glass jar in the fridge.
  • Clean and store salad greens and serve as desired w/ dinners and lunches.
  • Carmelize apples and store for making grilled cheese sandwiches on Tuesday evening.
  • Slice zucchini for courgette chips and shred zucchini for fritters (store for use on Tuesday & Thursday for dinner)
  • Chop dill and parsely for zucchini fritters on Thursday.
  • Make Italian Wedding soup.
  • Bake pretzel rolls.
  • Make white whole wheat bread (in bread machine).
  • Make granola bars. 
  • Make hommus.
  • Make refrigerator pickles.
  • Bake cupcakes and frosting. Let cool and frost.
  • Portion out hommus and carrots, slice and wrap granola bars.

During the Week

  • Monday: Bake lasagna and serve with salad.
  • Tuesday: Make grilled cheese sandwiches and courgette chips.
  • Wednesday:  Have leftovers.
  • Thursday: Make zuchinni fritters w/ feta and dill and serve with remaining salad.
  • Saturday: Make spicy egg casserole.

Recipes

Shopping, Cooking & Eating

In The Plan on March 16, 2010 at 2:33 pm

Planning & Shopping

  • Take inventory of pantry and refrigerator.
  • What meals can be made from what’s on hand?
  • What meals can be made with a few additions from the grocery store or farmer’s market?
  • Read sale flyers and coupons from Sunday paper.
  • Use what’s on hand, what’s on sale and coupons to build weekly menu.
  • Create a shopping list of what’s needed to make meals.  Check internet for additional coupons on the shopping list.
  • Organize shopping list by which stores, farmer’s markets and specialty shops should be visited. 
  • Shop on Saturday.

Cooking & Eating

  • All natural, organic and local produce, dairy, eggs and meats as much as possible.  Use frozen over canned vegetables when fresh is not available.  Pre-packaged or processed foods must be organic!
  • All halal meats as  much as possible.  When not available, try vegetarian first, kosher second and organic as a last resort.
  • Shop in season and can products at home such as pickles, jams, etc.  Use dry beans instead of canned.
  • Eat real, whole foods.  No additives, no high fructose corn syrup, no trans fats, no E#’s, no dyes.  If you can’t read it, you can’t eat it.
  • Use whole grains.  100% whole wheat, whole grain, unbleached, non-processed baking products.  In baking, use unbleached white flour when all purpose flour is called for, etc.  Use raw sugar, agave nectar and honey to replace white processed sugar. 
  • Use real butter and healthy oils.  No margarine, no lard!
  • Limit processed foods.  No pre-packaged junk foods, no low fat or sugar-free foods that are loaded with fake sugar substitutes.   (Typical exceptions are pasta, tortillas, phyllo dough.)
  • Limit “fake” sugar substitutes such as Splenda, Equal and Sweet ‘n’ Low.
  • Make as much food as possible from scratch including sauces, spice mixes, snacks, snack bars, breads, soups, and desserts.
  • When eating out opt for healthy choices when possible, but also splurge on something special when appropriate.  Always take home half of the meal.

Eat everything, in moderation.  Control portion sizes.  Exercise regularly.

The Basic Weekly Plan

In The Plan on February 26, 2010 at 2:18 am

Main Meals & Side Dishes 

  • Make 3 main dishes each week- 1 casserole, baked pasta or meat roast, 1 stew/slow cooker meal, 1 quick cooking option
  • Add 2 side dishes and 1 salad to mix and match with main dishes.
  • Make an appetizer dish to eat with green salad for light supper night each week.
  • Have a leftover night once a week.
  • Two dinners a week will be eaten in a restaurant or take-out.
  • If you run out of food before the end of the week, order pizza! (Or, keep pasta and a homemade jar of sauce handy.)

Packed Lunches

  • Select a soup or sandwich for lunches each week including a homemade bread.
  • Mix up sandwich lunches with dinner leftovers so you’re not eating the same soup or sandwich for a week.
  • Add salad or fresh fruit, snacks and desserts to your lunch box.
  • One lunch a week will be eaten at a restaurant or take-out.

Breakfast

  • Make a baked good (muffin, sweet bread) or granola to eat each week.
  • Pair with yogurt, smoothies or fresh fruit to round out the morning meal.
  • Plan a special breakfast/brunch item for the weekend.

Snacks & Desserts

  • Make 1 savory snack for the week such as a snack mix, crackers with cheese or dip with veggies for afternoon snacks.
  • Make 1 dessert  to enjoy with packed lunches or after dinner.
  • Consider canning or preparing an to use regularly if time permits each week such as pickles, preserved lemons, spice blends, stocks, sauces and relishes, or fruit preserves.
  • Have fresh fruit, yogurts, nuts, and cheese on hand for in-between meal snacks.

Shopping List

  • Add the weekly shopping list here noting anything that should be picked up mid-week.

Cooking Plan & Results

  • Make a plan of what needs to be prepped & cooked for Sunday cooking.
  • Portion out snacks, salads and baked goods to add to lunch bags.

Recipes

  • Share or link to recipes.