Saturday, April 20, 2013

Weekly Menu #5 with Suggested Grocery List (Dairy, Gluten/Grain and Refined Sugar Free)

What's for Dinner?
I know it has been awhile since I have posted a menu.  You may also notice we are eating less grains and if I see this correctly, I believe this menu is actually grain free.  I picked up most of my groceries today and definitely noticed how much more organized I feel for the week with a menu in place.  It does save on a lot of time and stress.  
I do try to make use leftovers and some similar ingredients for ease and cost.
Day #1
Breakfast: Raspberry Kale Smoothie and poached egg
Lunch: Kale, Quinoa and Sweet Potato Bowl
Dinner: Salad, hummus and raw vegetables

Day #2
Breakfast: Energy Bars
Lunch: Kale and/or Spinach Salad
Dinner: Squash and Coconut Soup (roast two squashes one for Day 4 breakfast)

Day #3
Breakfast: Green Spinach Smoothie
Lunch:r Left over Energy Bars and salad
Dinner: Roasted Chicken and Potatoes or a whole chicken in the crock pot and asparagus

Day #4
Breakfast: Crustless Squash Pie
Lunch: Tomato Sauce and Pasta (chickpea) we will be using this one
Dinner: Roasted Brussel Sprouts and lamb (or meat of choice)

Day #5
Breakfast: Kale and Peach Smoothie and Vanilla Bean Custard
Lunch: Leftover Squash Pie, spinach salad with Lemon Basil Dressing
Dinner: Mulligatawny Soup (using leftover chicken from last night)

Day #6
Breakfast: Omelette and fruit salad
Lunch: Tomato Sauce and pasta
Dinner: Fish, Asparagus and Roasted Carrots

Day #7
Breakfast: Breakfast Pudding (Seeds and Nuts), cut up fruit
Lunch: Guacamole, raw vegetables and gluten free crackers
Dinner: Chicken breast with Satay Sauce and green beans


 I will assume you have the following items, but check in case you are running low:
  • Coconut flour
  • shredded coconut, mixed nuts
  • Pumpkin, sunflower, chia and flax seeds
  • Raisins
  • Baking Soda
  • Natural Sweeteners (honey, stevia, maple syrup, agave, coconut sugar)
  • Oil/Spread (coconut, grapeseed, earth balance spread)
  • dairy free milk (coconut, almond, hemp)
  • apple cider vinegar
  • gluten free extracts (vanilla, almond)
  • cocoa powder
  • an array of spices (anise, cinnamon, nutmeg...)

Suggested Grocery List:
If you are planning on following this menu you will need:
  • peaches (fresh or frozen)
  • bananas
  • kiwi
  • raspberries or other berries (fresh or frozen)
  • lemons
  • sweet bell peppers 
  • celery 
  • onions
  • garlic
  • spinach
  • broccoli
  • tomatoes
  • avocados
  • green beans
  • tomatoes
  • brussel sprouts
  • asparagus
  • mushrooms
  • zucchini
  • 2 squash of choice (I usually use butternut or kabocha)
  • kale
  • basil
  • sweet potatoes
  • potatoes
  • vegetables eating raw
  • shredded coconut
  • quinoa
  • whole chicken
  • lamb or preferred meat
  • eggs
  • favourite fish
  • sunflower seed butter
  • red lentils
  • coconut cream
  • tomato paste
  • favourite hummus or you could make this Hummus




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