Sunday, March 4, 2018

Sample Meal Plan

Sample Meal Plan

BLUF:  Another week and another great basket from Bountiful Baskets.  






Here is my meal plan for this week.  Since I am gluten free I will be sure to avoid all those breads.  I am also on a weight loss mission this week since I seemed to have stalled last week.  These recipes are lower in calories than usual for me.

My picture is missing the bananas and brussel sprouts but that's okay.  Here is what I got in this week's basket:

Veggies
Fruit
1 head cabbage
1 pound of strawberries
3 onions
4 oranges
1 bag of brussel sprouts
4 apples
1 head of romaine lettuce
1 container of blackberries
1 spaghetti squash
4 bananas
2 bags of carrots
1 pineapple



My plan this week uses almost everything that I received in my basket plus a couple of things I had leftover from previous weeks.  These were either frozen or just kept longer in the fridge (potatoes).  There is quite a bit of food prep for this week and I highly recommend picking a day to do it all.  This will keep you from having waste at the end of the week.

Remember that there are only 2 of us eating all these meals so you will need to adjust for larger families.  Also, remember that I am not a food blogger!  I will not be writing about each recipe but have provided links in the table below.


Meals
No Waste Notes
Saturday


Brunch
Breakfast scramble
Kombucha
Add in whatever veggies like broccoli, celery, onion that you have leftover from last week or in the freezer.
Dinner
Salad with steak
Use the romaine, carrots, and onion along with the leftover steak.
Snack

Sunday


Brunch
Eggs, sausage and fruit
Kombucha
Add some diced veggies (fresh or frozen) into your scrambled eggs.

Serve with fruit of choice.
Dinner
Roast with potatoes and carrots
Use one bag of carrots, 5 potatoes, onion, and celery for cooking.
Snack

Monday


Breakfast
Fruit smoothie
Boiled egg
Throw whatever you are in the mood for into your blender/Ninja such as strawberries, blackberries, leftover broccoli, celery, and pineapple but make sure to add a banana for the sweetness and creaminess.
Lunch
Leftover roast with potatoes and carrots
Apple
Place the meat and veggies into a bowl the night before for a quick grab the next morning.
Dinner
Spaghetti squash with meat sauce
Salad
Heat the pre-cooked squash and top with meat and sauce for a quick meal.
Snack

Tuesday


Breakfast
Fruit smoothie
Boiled egg
Blend in whatever you are in the mood for such as strawberries, blackberries, leftover broccoli, celery, and pineapple but make sure to add a banana for the sweet and creaminess.
Lunch
Leftover spaghetti squash with meat sauce
Salad
Orange

Dinner
Beef tacos with Easy Sweet and Spicy Mexican Cole Slaw and caramelized onions
Instead of using preparing cole slaw mix, use your shredded cabbage, carrots and onion. 

Top tortillas with leftover roast, slaw mix and caramelized onions. 
Snack
Baked Apple Wedges

Wednesday


Breakfast
Fruit smoothie
Boiled egg
Blend in whatever you are in the mood for such as strawberries, blackberries, leftover broccoli, celery, and pineapple but make sure to add a banana for the sweet and creaminess.
Lunch
Taco salad
Layer lettuce, slaw, meat, onions, cheese, and salsa
Dinner
Salad
Apple
Feel free to throw in anything you have leftover that you want to use.  These are very versatile!
Snack
Caramelized Brown Sugar Cinnamon Grilled Pineapple

Thursday


Breakfast
Fruit smoothie
Boiled egg
Blend in whatever you are in the mood for such as strawberries, blackberries, leftover broccoli, celery, and pineapple but make sure to add a banana for the sweet and creaminess.
Lunch
Leftover Day
Orange
Time to clean out the fridge.  Take whatever meal you have leftover and are in the mood for.
Dinner
Quesadilla
Great for using up anything you have left.  Top a tortilla with cheese, veggies, and meat and heat it in a skillet.  Easy stuff!  Make two so you can have one for lunch tomorrow.
Snack
Pan Fried Cinnamon Bananas

Friday


Breakfast
Fruit smoothie
Boiled egg
Blend in whatever you are in the mood for such as strawberries, blackberries, leftover broccoli, celery, and pineapple but make sure to add a banana for the sweet and creaminess.
Lunch
Quesadilla
Orange

Dinner
Grilled chicken
Use up the rest of those brussel sprouts.
Snack
Dessert of choice
What fruit do you have left?  Pick that one and use one of the previous recipes.


Meal Prep Day

Cut up carrots and potatoes into chunks.
Used for Sunday dinner.
Slice raw sausage into slices and cook.
Used for Sunday brunch and Monday dinner.
Seal blackberries in a baggie and freeze.
Used in daily smoothies.
Cut up pineapple into wedges.
Used for snacks.
Top all strawberries and freeze.
Used in daily smoothies.
Cut up romaine and any remaining lettuce.  Seal in a baggie and be sure to remove air. 
This is your salad base.
Slice one onion into rings.
Used for caramelized onions.
Dice one onion and seal in a jar.
Used to throw into several meals.
Seal brussel sprouts in a baggie and remove air as much air as possible.

Cook spaghetti squash and then scrape out the strands.
Here is a good tutorial on how to do this. 
Shred cabbage and carrots to make the slaw mix.
Used for Tuesday dinner.
Shred remaining cabbage and seal in a bag.
Used for Wednesday dinner.
Shred remaining bag of carrots.
Used for Wednesday dinner.
Boil eggs.
Enough for one each day.
Add all veggie scraps to your freezer bag for future veggie broth.


End of the Week Leftover Day
At the end of the week you may find that you didn't use everything.  Be sure to freeze any leftover fruits and veggies in separate baggies.  Don't forget your compost pile.  You can throw any fruit or veggie that you just don't want to eat onto that glorious heap.

Lessons Learned:  I sometimes change my mind throughout the week and end up making something not on my meal plan.  That is perfectly okay as long as you take care of the leftover stuff at the end of the week as mentioned previously.

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