Archive for March, 2010|Monthly archive page

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


  • 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.



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.