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, 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

Weekly Menu Plan #4 with Suggested Grocery Shopping List (Dairy, Gluten and Refined Sugar Free)

Here is another meal plan, with a suggested grocery list.  I am not sure if I covered all the ingredients so do double check.  My hope is that it can at least be used as a guide. 

Day #1

Breakfast: Spinach Avocado Smoothie and Raw Energy Cookies

Lunch: Hummus, raw vegetables and flax crackers

Dinner: BBQ chicken, rice salad and roasted cauliflower

Day #2

Breakfast: Nature's Path Cereal and fruit

Lunch:  Leftover Rice salad

Dinner:  Spinach and Basil Soup and garden salad

Day #3

Breakfast: Chia Pudding and fruit

Lunch: Leftover Spinach and Basil Soup and Cinnamon Buckwheat Biscuits

Dinner:  Chicken Stew and raw vegetables

Day #4

Breakfast: Cinnamon Buckwheat Biscuits and Stewed Rhubarb

Lunch: Leftover Chicken Stew and raw vegetables

Dinner:  Fish, quinoa and Bell Pepper and Dill Salad

Day #5

Breakfast: Spinach Smoothie and Raw Energy Cookies

Lunch: Flat Bread,  Hummus  and Bell Pepper and Dill Salad 

Dinner:  Chicken Marbella, brown rice and garden salad

Day #6

Breakfast: Omelette with mushrooms and peppers

Lunch: Granola Bars and Spinach Smoothie

Dinner:  Shepherd's Pie and garden salad

Day #7 

Breakfast: Granola Bars and fruit

Lunch: Leftover Shepherd's Pie

Dinner:  Spiced Spinach Feta and Rice

 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
• an array of spices

Suggested Grocery List:

If you are planning on following this menu plan you will need:

• an orange 
• bananas
• strawberries (fresh or frozen)
• lemons
• rhubarb
• sweet bell peppers 
• celery 
• onions
• garlic
• spinach
• Belgian endive
• broccoli
• shallots
• tomatoes 
• avocados
• green beans
• tomatoes
• cauliflower
• mushrooms
• zucchini
• zucchini
• sweet potatoes
• potatoes
• basil
• dill
• vegetables eating raw
• favourite fruit as a side
• chia seeds
• chickpeas
• navy beans
• nutritional yeast
• shredded coconut
• rice
• quinoa
• chicken
• eggs
• favourite fish
• goat feta cheese
• cereal
• flax seeds (crackers)
• favourite seeds and nuts (for granola bars)

Weekly Menu Plan #3 with Suggested Grocery Shopping List (Dairy, Gluten and Refined Sugar Free)

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. 

Day #1

Breakfast: Irish Soda Bread with Sugar Free Jam (Crofter's Jam)

Lunch: Raw Vegetables with Hummus

Dinner: Stewed Beef, potatoes and green beans

Day #2

Breakfast: Cranberry Instant Breakfast Porridge (from Domestic Diva)

Lunch:  Spinach Pesto, Flat Bread

Dinner:  Garden Salad with Creamy Dressing

Day #3

Breakfast: Breakfast Pudding

Lunch: Tomato/Vegetable Toasted Sandwiches with Gluten Free Bread

Dinner:  Spiced Rice with Black Beans with Spinach Salad

Day #4

Breakfast: Omelette with pepper, tomatoes, and mushrooms

Lunch:  Leftover Spiced Rice with Black Beans 

Dinner:   Flat Bread, BBQ Lentil Patties and Raw Vegetables

Day #5

Breakfast: Coconut Jam Bars and Fruit

Lunch: Home Fries and Three C's Juice (Juicer), Spinach Pesto

Dinner:  Spiced Spinach, Rice and Goat Feta Option

Day #6

Breakfast: Smoothie

Lunch: Raw vegetables with Baba Ganoush

Dinner:  BBQ eggplant, zucchini, chicken and sweet potatoes

Day #7 

Breakfast: Gluten Free Pancakes
Lunch: Leftover Spiced Spinach, Rice and Goat Feta Option
Dinner:  Fish and Quinoa Dill Salad

 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)
• kale (for juicing)
• orange (for juicing)
• sweet bell peppers 
• celery 
• onions
• garlic
• cashews
• tomatoes 
• avocados
• green beans
• spinach
• egg plant
• basil
• dill
• zucchini
• sweet potatoes
• potatoes
• vegetables eating raw
• favourite fruit as a side
• chickpeas
• black beans
• coconut
• rice
• quinoa
• stewing beef
• chicken
• eggs
• favourite fish
• goat feta cheese
• Sugar Free Jam
• Bread Yeast
• your favourite smoothie combinations
• favourite seeds and nuts (for breakfast pudding, porridge)

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)

Day#1

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)