Friday, March 09, 2012

Weekly Menu Plan #2 with Suggested Grocery Shopping List

Here is another meal plan, this time I added a suggested grocery list.  I am not sure if I covered all the ingredients so do double check.  My hope is that it can be used as a guide. Happy Planning!

Weekly Menu Plan (Dairy, Gluten and Refined Sugar Free)


Breakfast: Beet Juice (Juicer), Granola cereal
Lunch: Toasted Tomato Sandwiches with Gluten Free Bread
Dinner: Cheesy Avocado Pasta with spinach salad

Day #2
Breakfast: Pancakes
Lunch: Raw vegetables and hummus
Dinner: Homemade Pizza

Day #3
Breakfast: Breakfast Pudding
Lunch: Left-over Pizza
Dinner: Kale and Chickpea Stew

Day #4
Breakfast: Avocado Pudding
Lunch: Rice Crackers, hummus and raw vegetables
Dinner: Fish, Quinoa and spinach salad

Day #5
Breakfast: Smoothie
Lunch: Left-over Kale and Chickpea Stew
Dinner: Rice, chicken and vegetables

Day #6
Breakfast: Pumpkin Flax Oatmeal Porridge  adapted from Oh She Glows
Lunch:  Left-over rice, chicken and vegetables
Dinner:  Broccoli Soup with homemade fries

Day #7
Breakfast: Smoothie/fruit and nuts
Lunch: Buckwheat Bean Biscuits
Dinner: Farmer's Kale

 I will assume you have the following items, but check in case you are running low:
  • Gluten free flour combinations (ex. brown rice, sorghum, millet, buckwheat,  chickpea, coconut, almond, teff, tapioca starch and potato starch)
  • Guar Gum or Xanthan Gum
  • Gluten free baking Powder
  • Baking Soda
  • Natural Sweeteners (honey, stevia, maple syrup, coconut sugar)
  • Oil/Spread (coconut, grapeseed, earth balance spread)
  • dairy free milk
  • apple cider vinegar
  • gluten free extracts (vanilla, almond)
  • cocoa powder

Suggested Grocery List:
If you are planning on following this menu plan you will need:
  • apples (if desired for pancakes, juicing)
  • beets (for juicing)
  • carrots (for juicing)
  • buckwheat grouts (for granola cereal)
  • dates (for granola cereal)
  • pumpkin and or sunflower seeds (for granola cereall  and breakfast pudding)
  • broccoli 
  • celery 
  • onions
  • garlic
  • cashews
  • tomatoes 
  • avocados
  • nutritional yeast
  • spinach for salad
  • flax seeds
  • pumpkin purée
  • vegetables eating raw
  • hummus
  • pizza toppings
  • coconut
  • potatoes
  • kale
  • celery
  • rice
  • chicken
  • favourite vegetables to accompany rice and fish
  • rice
  • favourite fish
  • navy beans (for biscuits
  • buckwheat flour for biscuits
  • oats
  • your favourite smoothie combinations
  • nuts (for breakfast and snacking)


  1. I'd definitely appreciate if you share a link to other resources concerning this subject of course just in case you are aware of some.

  2. I wish I had some links to other menus etc. I hadn't really found many so I created my own but will work on some more soon. It does help with the prep and planning.