May 22. 2022
Beauty is nourishment, too. Create a calm setting for your meals. Relaxing at mealtime aids digestion.
SEVEN WEEKLY MEAL PLANS
Sunday- grill out in the summer (steak, chops, chicken, sausage) with potatoes and salad; a nice side is a cut up potato, carrot and butter concoction that you wrap in foil and put directly into hot coals. You can par boil the vegetables for quicker cooking or cut into small pieces. You can also omit the butter, add some water to prevent burning and dot with butter later.
-roast in the winter (beef, chicken, pork, lamb, ham) whatever you eat. Cook double and use leftovers for lunches or another meal. Add veggies to the pan and a salad as a side dish.
Monday-seafood; purchase whatever is on sale and looks fresh!!!! add rice and a veggie or salad
Tuesday-chicken/turkey; cutlets, oven roasted breasts, nuggets-buy on sale and freeze in individual or family servings. Cutlets are easy to pan fry with salt, pepper, olive oil, lemon and butter or throw in some broth and make a piccata etc. Just take out of freezer in the morning and add baked yam and spinach. Turkey burgers or a roasted breast are also delicious options.
Wednesday- pasta; always keep a red sauce on the shelf (or a can of tomato sauce and a can of diced tomatoes which you mix) add parmesan cheese (from fridge) and a big salad. Make pesto from your garden or buy basil at the market or a ready made pesto; clam spaghetti with a red or white sauce; alfredo by mixing a store sauce (buitoni's is pretty natural) and steamed veggies; cook up a package of mac and cheese (from the cupboard) add cooked ground turkey or beef if desired or buy ready made lasagna or ravioli. You can always add ground turkey or beef to a sauce. Grilled or pan fried sausage is another good accompaniment to pasta. Be indulgent and do a shrimp or lobster spaghetti.
Thursday - 5 buck chuck; our local market has a roasted chicken on sale. Most markets do. Buy ready made sides dishes or roast a yam and make a salad. I often make a warm spinach salad with mushrooms and shallots which is hearty, easy and pairs well. There is a separate post for that recipe.
Friday- date night; go out for pizza or a burger and a beer, make tuna sandwiches and bring to the beach or dine in a fancy restaurant (if you can afford it-ha)
Saturday- quiche; spinach or salad, ham or bacon or sausages on the side. Make your own or buy ready made. Whole Foods and our Local Market make a good one. My Mom used to pan fry a ham steak with a little maple syrup and warm baked beans on Saturday Nights or grill some Hot Dogs with Beans and Coleslaw on the side. The warm spinach salad is delicious with the quiche and makes a hearty meal. Try sparkling apple cider on the side.
This plan has variety and structure. If you are vegetarian or vegan or keto or something else, you can adjust your plan to what is above. The idea is to get variety and balance, thus you get a wider variety of nutrients and avoid the potential deleterious effects of any food group. Some fish are high in mercury, some fruits and vegetables are heavily sprayed, soy has hormonal effects. If you eat from a wide variety of foods, you limit your exposure to any potential toxins. Check your personal recipes. Do online searches. Enjoy life's bounty.
Commenti