Archive for Daily Meal Plans
Raindrops on roses and whiskers on kittens……how could a song about favorite things only include one food reference (crisp apple strudels)? If I were writing a song of my favorite things there would be a lot more food being sung about! With that in mind here is a meal plan of my favorite and most often prepared foods.
Snack – 1 piece Peanut Butter Power Bar
Lunch – 1 cup Oven Roasted Vegetables mixed with 1/2 cup garbanzo or cannellini beans
Snack – 1 serving fresh fruit of your choice
Dinner – 1 cup Kale and Kamut Salad
Snack – 1 cup hot chocolate made with 1 cup non-dairy milk, 2 tbsp unsweetened cocoa powder and 1 tbsp raw honey
While Kristy and I are not gluten free we have many readers that are. A couple of months ago we added a specific category for all our gluten free meals, making them easier to find for those that follow a gluten free diet. Many of you requested that we do a couple of gluten free meal plans. Here’s the first of many to follow!
Snack – An apple or handful of carrots with 2 tablespoons almond or peanut butter
Lunch – 1 serving Tuscan Bean and Rice Soup with a side of gluten free bread of your choice
Snack – Your favorite fresh veggies (broccoli, carrots, cucumber, celery) drizzled with Honey Mustard Dressing
Dinner - Gluten Free Pizza Crust topped with your favorite pizza toppings (see link for suggested pizza varieties)
For the last 2 weeks my husband and I have started our morning with a glass of freshly juiced spinach, kale and apples. Our energy levels have been through the roof and the normal crash that we feel between 1-4pm completely went away. Yesterday I had a busy morning and didn’t get a chance to juice. Later that day, around 2pm, we both felt drained. My husband commented on how we didn’t have our juice that morning and how much it was effecting us. Needless to say the next morning we were back at it in full force. Juicing is just one way to work veggies into your diet. If you’re veggie intake has been low lately give this veggie focused meal plan a try.
Breakfast – 1 apple, 3 ounces spinach and 4 pieces of kale, juiced. If you don’t have a juicer try making a Mock V8 Juice and substitute with kale instead of celery.
Snack – A handful of carrots with 2 tbsp almond or peanut butter
Lunch – Large bowl of Chopped Salad with Creamy Vinaigrette Dressing
Snack – 1/4 cup Naked Trail Mix and 1 apple
Dinner – 1 serving Vegetarian Paella Stuffed Eggplant
We all need to be comforted at times. January is that kind of month for me. The holidays are over, the house looks bare after the Christmas decorations are put away and usually the weather is cold and bleak. Today’s meal plan incorporates some of my favorite comfort foods. Spicy cinnamon at breakfast, peanut butter and banana in a fun “boat”, mashed potatoes and gravy in Lentil Shepherd’s Pie and one of my all time favorite comfort foods, cold crunchy cereal as a bedtime snack. I’m feeling better already.
Snack – 2 Banana Boats
Snack – Homemade Hummus with veggies of your choice
Dinner – 1 serving Lentil Shepherd’s Pie
Snack – 1/2 cup Ezekiel 4:9 Cereal with non-dairy milk of choice
I love bold flavors so my daily meal plans aren’t your run of the mill PB&J, not that there is anything wrong with peanut butter and jelly. For me the key to staying on a healthy eating course and not getting bored and straying is flavor, flavor, flavor. Find what flavors, spices and textures excite your taste buds and don’t be afraid to use them.
Snack – 1 ounce Spiced Almonds (about 20-25 almonds)
Snack – 1 Lemon Poppy Seed Muffin
Dinner – Fettucine with Pumpkin Cream Sauce, spinach salad or steamed broccoli or other green vegetable of your choice
To involve your family, especially younger children in adjusting to new flavors try having a spice sniff test. Every time I open a spice jar when my grandchildren are around I have them take a sniff. I actually found that Caleb loves oregano by doing this. Then use the spices starting with a little at a time in your recipes and in no time you will be making flavorful delicious dishes that the whole family enjoys.
It’s a new year and one of the most common resolutions is to start eating right. But those of us with families know that eating right is a whole lot easier when everyone participates. If you’re family is less than thrilled to begin this journey with you never fear! This meal plan has been taste tested and approved by 2 of the pickiest children in the world and a veggie fearing, bean hating husband. This is just one of my families favorite meal plans. Stay tuned for more of our favorite daily meals.
Breakfast – 1 Pizza Waffle with marinara dipping sauce
Snack – 1 apple (cut into slices) with 2 tbsp peanut butter
Lunch – Crispy Fried Rice (served hot or cold). My kids usually have about a cup each and my husband has about 2 cups.
Snack – Zucchini Chips
Snack – We don’t usually snack after dinner but if the kids do get hungry they usually grab a Homemade Fruit Strip.
Almost everything on this meal plan is something that I make in a large quantity and freeze for later on. With a busy family to take care of I don’t always have time to make each and every meal during the day. When I do need to make a meal, I make a ton of it. My freezer is usually stocked with Pizza Waffles, Crispy Fried Rice (if it’s a bit dry when you reheat it add a tbsp or so of tamari or soy sauce) and Black Bean Pumpkin Burgers. I actually prep my sweet potatoes and store them in freezer safe bags so all the work is done for me when we have a craving for fries.
Providing healthy and nutritious meals for your family doesn’t have to be challenge. With a little planning (and a freezer!) you can easily put a delicious meal on the table each night!
Snack – 2 tbsp unsalted pistachios, 8 dried apricots and water
Lunch – 2 cups In Balance Stir Fry, 2 slices cinnamon date manna bread and 1 cup green tea
Snack – 1/2 cup Pizza Baked Chickpeas
Dinner - 2 egg white omelet with 2 tbsp goat milk cheddar cheese and 1/4 cup fresh spinach, 1/2 cup strawberry - blueberry mix with 1/2 cup kefir and 2 tbsp ground flaxseed, 1 cup green tea
Snack – none, just drank water and had more green tea
Total Nutritional Info:
Calories: 1298.5, Cal. from Fat: 432.5, Total Fat: 45.5, Sat. Fat: 10.5g, Carbs: 158g, Fiber: 30.5g, Sugars: 70g, Protein: 60g, Sodium: 912mg, Chol: 35mg
Breakfast – Omelet (1 egg and 3 egg whites) with spinach, onion, red pepper and mushroom.
Snack – Apple with 2 tbsp almond butter.
Lunch- A large salad with mixed baby greens, broccoli, cauliflower, cucumber, sprouts, carrot, jicama and mushrooms with a drizzle of Garlic Gold Red Wine Vinaigrette.
Snack – 1 No Bake Blueberry Granola Bar.
Dinner – Baked chicken breast (about 4 ounces) with 1 cup brown rice and Oven Roasted Vegetables.
Snack – Skipped – still full from dinner!
Total Nutritional Info:
Calories: 1249, Cal. from Fat: 552, Total Fat: 65.5g, Sat. Fat: 10g, Carbs: 119.5g, Fiber: 33g, Sugars: 38.5g, Protein: 55g, Sodium: 392.5mg, Chol: 278mg
Snack – Wheat Grass Enegry Shake
Snack – 3 Cherry Cocoa Fruit and Nut Truffles
Snack – 1 cup green tea
Total Nutritional Info:
Calories: 1534, Cal. from Fat: 320.5, Total Fat: 39.5g, Sat. Fat: 13g, Carbs: 247.5g, Fiber: 39g, Sugars: 96.5g, Protein: 85g, Sodium: 1038.5mg, Chol: 74mg
Breakfast – Asparagus, onion and feta egg white omelet
Lunch – about 1 1/2 cups White Bean and Salmon Salad
Snack – a handful of almonds and 2 carrots
Dinner – 4 ounces baked chicken breast and about 1 1/2 cups Oven Roasted Vegetables
Snack – 1 Peanut Butter Power Bar - I had this after my workout.
Total Nutritional Info:
Calories: 1421, Cal. from Fat: 437, Total Fat: 44g, Sat. Fat: 15g, Carbs: 144g, Fiber: 32.5g, Sugars: 47.5g, Protein: 102.5g, Sodium: 1464mg, Chol: 183mg