This Week’s Menu

What’s on your menu this week? A bit of meal planning and a little batch cooking can go a long way when it comes to eating well. My goals include: simple, nourishing food that can feed my family fast after swim practice or an evening bike ride and limiting food waste.

 

The Plan

Breakfast

smoothie boiled egg

Smoothie and HBEs

Empty smoothie bag into blender, add liquid and blend. Pour into a container with a lid so leftovers can hit the road if need be. Peel eggs.

veg scramble

Egg and Veggie Scramble

Make a large batch Tuesday night or Wednesday morning and eat for the rest of the week. Whisk enough eggs to feed your family x3 days. Chop 2 or more veggies of your choice and sauté in olive oil for 3-5 minutes. Add eggs to the sautéed veggies and scramble. Finish with cheese. Serve with avocado, salsa and fruit.

Lunch

Kiddos – apple, blueberries, carrots and hummus, cheese, meatballs or leftover protein, raisins

Adults – picnic lunch: boar’s head deli meat/meatballs/leftover protein, mini peppers, olives, carrots, spinach, cheese, apple or blueberries

 

Dinner

meal plan pizza 2

Homemade Pizza with Salad

I make double batches of pizza dough. You can freeze the dough or par-bake then freeze. Decorate with any number of ingredients in the refrigerator. One of our favorite quick dinners! Toss 2 or more veggies with your salad greens and use homemade dressing.

green curry chicken

Crockpot Green Curry Chicken with Veggies

Place chicken thighs in the crockpot with a can of coconut milk and 2 or more tablespoons of green curry paste. Cook on low for the day. Steam or sauté veggies before serving. We use the vegetables as a rice substitute. Or, cook a batch of rice/quinoa on Sunday and simply reheat for dinner.

spaghetti

Spaghetti Night with Spaghetti Squash and Salad

Place meatballs and red sauce on the stove top and simmer for 10-30 minutes (the flavor builds with time). Reheat spaghetti squash in a skillet. Toss 2 or more veggies with your salad greens and use homemade dressing.

salmon wild rice

Salmon, Asparagus, Wild Rice and Cabbage Slaw

Decorate salmon with lemon and butter, cook on grill or in oven. Cook wild rice according to package. Shred/dice cabbage and carrots or use pre-shredded cabbage, dress with this simple recipe from Paleo Grubs, let sit while salmon is cooking. Toss asparagus with olive oil and sea salt, broil in the oven or grill as salmon is cooling for dinner. We use the leftover salmon for salmon patties or salmon salad for lunches.

broccoli frittata

Broccoli and Sausage Frittata with Salad

Brown sausage in a oven safe skillet. Add onions and broccoli to browned meat and sauté for 3 minutes. Whisk 8 eggs. Add eggs and tomatoes to skillet. Gently lift edges to allow liquid to roll under the cooked edges. Once set, sprinkle with cheese finish under the broiler until eggs are set. Toss 2 or  more veggies with your salad greens and use homemade dressing.

 

The Prep

To save time during the busy work and school week, I prep and batch cook on Sunday afternoon.

Prep

veg prep

Rinse and cut veggies for lunches.

smoothie bags

Smoothie bags for a quick dump and blend in the morning.

 

Make

meal plan meatballs

Meatballs, double batch, bake in oven, freeze half for later use

spaghetti squash

Bake Spaghetti Squash, freeze extra

how-to-boil-an-egg

Boil Eggs (enough for your family x2 days)

miso carrot salad dressing

1 Salad Dressing for the week, see last month’s post for ideas.

 

What does your plan look like this week? Share your favorite make ahead recipes on Facebook or in the comments section!

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