MEAL PLAN #3
January 26- Feb 1
Helpful printables at bottom of post!
Notes
before you begin:
- This menu is made in mind for my family of 2 adults and 3 kids (small eaters) at dinner & 1 adult for breakfast/lunch. Wednesday my family eats dinner with our small group from church so that meal will be just for 1 adult. If you need another family dinner explore Pinterest for meal ideas or this post.
- Meals that are underlined are live links to the recipes.
- I have organized two small prep-days for the week to make this week of meals as easy to prepare as possible & to minimize your time in the kitchen. Don’t feel you have to do it all, just do what works best for you.
- When shopping READ LABELS, sugar is in everything, EVERYTHING, everything! Yes, dextrose means sugar! Other hidden names read here.
- My cooking rhythm – what works for our family is more labor intensive meals on Monday/Thursday, easy meals Wednesday/Friday/Sunday and Leftovers on Tuesday (we have small group). Adapt the meal plan to fit your family rhythm. Oh and Sunday night is always Breakfast for dinner!
- This is about the journey, be open minded to new food ideas or you will give up fast. Try to enjoy being in the kitchen and being creative with your food. This is not about a number/size, this is about a new relationship with food. And the journey works so stay focused.
- Keep focused on your goals – write down your goals, what you hope to see change, and keep a journal if not daily do it weekly. This helps see progress and change. My goal is easy; to be the best me to serve & love my God & my family.
Day #15: Monday
Breakfast: Smoothie
– Your Own Creation
Note: My plan is coconut milk, ½
banana, ½ cup frozen fruit, big handful of organic spinach (I store in ziplock
in the freezer so it doesn’t get bad), and a scoop or two of protein supplement
(Collagen Peptides
by Vital Proteins).
Another option is Almond butter, coconut milk, banana, & greens.
Lunch: Pear
& Pomegranate Spinach Salad with chicken or chicken sausage
Note: Omit the cheese and dried cranberries if you
cannot find unsweetened. You will need to substitute dates for honey in the
dressing or use a balsamic vinaigrette recipe.
Dinner: Grilled Cilantro Lime Chicken
served over Greens or Grain
Free Tortillas top with Guacamole
Note: You may want to double the
chicken recipe if you have a bigger family and want leftovers for the soup.
Day #16: Tuesday
Breakfast: Crockpot
Breakfast Casserole
Note: You may want to ½ the recipe. This recipe
makes 8 big, thick servings. I make a whole recipe because Andrew will eat it
all week as well. This recipe was on the menu two weeks ago but the great thing
about this recipe is you can change up the flavors and add ins, so do a
different potato and meat this time.
Lunch: leftover Pear
& Pomegranate Spinach Salad with chicken or chicken sausage
Dinner: Chicken
Tortilla-Less Soup ***
Note: *** recipe modifications
needed – use olive or avocado oil, no cheese, no tortillas and no beans, add in
carrots, celery or jicama if you want some crunch.
Day #17: Wednesday
Breakfast: Smoothie
Lunch: Leftover
Chicken Tortilla-Less Soup
Dinner: Crockpot
Cashew Chicken with Paleo Fried Rice
Note: You could double the sauce if you like extra
sauce. Be creative and through extra veggies in the rice. When looking at
ingredient lists learn to substitute to help the budget, if you don’t want to
buy rice vinegar look up a substitute for it.
Day #18: Thursday
Breakfast: leftover Crockpot
Breakfast Casserole
Lunch: leftover
cashew chicken in butter lettuce cups
Note: Maybe add in some broccoli/carrot slaw for
extra veggies.
Dinner: Sun
Dried Tomato Coconut Cream Sauce Served over Chicken
Breasts or Steak & Zucchini Noodles
Note: If you are a steak eating family this would
be a good meal to substitute your chicken for steak. I put a link to skillet
cooked chicken breasts or you could grill it.
Day #19: Friday
Breakfast: Smoothie
Lunch: Leftover
Chicken Tortilla-less Soup
Dinner: Avocado
& Spicy Mayo Stuffed Burgers with Garlic
& Herb Grilled Sweet Potatoes & Greens of Choice
Note: #keepthedishesclean
#makethemancook #TGIF
Day #20: Saturday
Breakfast: Apple,
Pecan & Bacon Butternut Squash Hash & Eggs
Note: Use what meat and nuts you have. If you
don’t want to do squash substitute sweet potatoes.
Lunch: Leftover
burgers over greens
Dinner: Date
Night – Chipotle
Day #21: Sunday
Breakfast: Empty
the fridge Omelet
Note: Don’t let extra veggies go
to waste throw them in!
Lunch: Empty the
fridge Salad
Note: Use up the extra meats and
veggies.
Dinner: Extra
Crispy Waffles – My family can’t go a week without these!
Note: Top with fresh berries!
Prep
Day 1 –
Make salad
Make Salad Dressing Pear
& Pomegranate Spinach Salad
Prep veggies for beginning of week
Prep
Day 2 –
Make
Salad
Make
Mayo
Prep veggies for rest of week
Snack Idea -
Nuts
Veggie sticks –
make dip with Paleo Mayo or Guacamole
Fruit – don’t
go over board on sugar
Larabar – don’t
over do it here and check ingredients
Almond butter
on anything! – highly recommended on bananas and apples