- healthy, whole foods
- One fish, One beef, a couple of chicken per week and occasional meatless meal
I have planned 5 meals each week. I find that usually at least one day is leftovers and often one day is eating out (my favourite healthy option is sushi). Hopefully you'll have time Saturday or Sunday to get groceries and do some prep so the week ahead is a bit easier.
This meal plan got the husband stamp of approval so hopefully your man will like it...and you won't be making multiple meals - not like that would happen...make your own damn supper! :) I should also note that about half of the recipes on the meal plan have not yet been tested out by me. Hopefully they all turn out delicious! I have included some of my favourites though.
This month's challenge doesn't necessarily have to be following this meal plan exactly but about Planning Healthy Meals. Sometimes I don't get to all of the recipes because we just have leftovers or I do a simple salad. So the main thing is to have the plan and just adjust it as needed to make life simple and stay on track with healthy eating. Here is a pretty calendar printable you can use if you want to customize your own...or you just want to have your meal plan up on the fridge so it's accessible and as a reminder. Why not print two so you can check off your workouts each day! Alright, Lets do this!
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Rosemary Maple Salmon with any Roasted Vegetables (broccoli, squash, carrots..)
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Simple Stir Fry (any veg and any protein) or this recipe (2)see note for simple recipe
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Pizza Night with starter salad
Cauliflower Pizza Crust (contains cheese) or Almond Flour Pizza Crust (for dairy free) (3) see note |
Crockpot Chicken Noodle Soup (with or without noodles- use gluten free) Make extra and freeze for another supper.
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Spring Rolls
I like to use carrot, cucumber, can salmon or crab and avocado. Dip with gluten free soy sauce or spicy mayo (Sriracha and mayo) |
Roast Chicken or Beef with Cauli Mashed "potatoes" and side salad
(save leftover meat for tomorrow) Note- add butter to cauli mash for better taste |
chicken noodle soup (from freezer)
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Lettuce wrapped burgers and sweet potato fries or home fries (5) see note
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(2) I love stir fry's because they are packed with vegetables and are easy. You can use whatever veg you have (carrots, celery, cauliflower, broccoli, snap peas, peas, onion, green beans, etc). Also choose your protein (chicken, steak, salmon are all good choices) or make it meatless and top with lightly toasted nuts or seeds. Fry the meat first, add coconut oil, ghee or butter and add vegetables. Don't overcook! Throw in some gluten free soy sauce or alternative to taste and you are good to go! (skip the sugar in the recipe, not needed)
(3)eat your salad before your pizza is ready...you'll enjoy it more. If you want dairy free, the almond flour crust still has dairy but in the form of goat cheese. Most can tolerate goat cheese but another option is dairy free Diaya shredded cheese * For the kids I do pita bread as a crust. Load your pizza up with veggies! Topping ideas: chopped kale or spinach, peppers, tomato, black olives, onion, mushrooms, chicken, sausage, hamburger. If you are dairy free, try Daiya shredded "cheese", a few dollops of veganaise once cooked, or cheesy cashew sauce....or omit "cheese" altogether. Avoid luncheon meats. To make it easier, when you cook chicken, sausage, beef...make a bit extra to put in a freezer bag. It makes for a quick pizza topping. My favourite toppings are spinach, chicken, onion, and tomato.
(4) this recipe is a favourite if I use it sort of like a dip. I like to serve it like this: layer of white chicken chili, top with some shredded lettuce, and avocado. Tomato and green onion would be good too. Scoop it up with tortillas chips. Other option is to serve with white rice.
(5) omit the american cheese. reduce or omit ketchup for healthier version.
(6) poultry seasoning is optional in chicken finger recipe. Still delicious without.