Jan 23, 2014

Sample Week Menu Plan

Here are some of my favorites placed in a week format, so you have a sample eating well plan (assuming not using processed foods/versions...)

Every day
Typically I drink lemon water as soon as I wake up, to kick start my digestive system at least 30 minutes before eating. And after dinner I sneak in some dark chocolate or a few dates or prunes. Otherwise, below are other full meal and snack ideas for a healthy week.
Beakfast: quiche (start crockpot chicken--leftovers to be use other meals)
Lunch: tuna salad
Snack: apple slices, rice cakes, granola bar
Dinner: whole chicken, 1/2 mashed potatoes (red with peel, water, butter, salt and garlic), broccoli (braised with splash of water, lemon pepper at end)

Breakfast: crockpot oatmeal (apples, craisins....started night before)
Lunch salmon salad (patties with garlic seasoned kidney beans, spinach and mustard)
Snack: fruit and nuts (trail mix), cucumber sticks, pieces of chicken
Dinner: chicken noodle soup (gluten free noodles, or brown rice dumplings instead)

Breakfastegg muffins (egg, bacon, toast), and oj/orange slices
Lunchchicken salad lettuce wraps (using leftover chicken and homemade mayo)
Snack: power balls and guacamole dip with gluten-free crackers (these are not gluten-free)
Dinnersalmon, apple wild rice and green beans

Breakfastparfait (with berries or other fruit, and homemade yogurt and granola)
Lunch: stackers (red peppers, chicken sausage links, cheese?, olives, etc. with toothpick--kids love!)
Snack: fruit leather and carrot sticks

Breakfast: scrambled egg omelette with oat smoothie
Lunch: leftover lettuce wrap salad
Snack: hummus and flax crackers, cucumber sticks, apple
Dinner: quinoa stuffed peppers with steak

Breakfast: pb and banana toast with power drink
Lunch: leftover soup
Snack: power balls, edamame
Dinner: taco salad

Breakfast: Pancakes (lemon, poppyseed; 1/2 white, 1/2 gluten-free)
Lunch: burritos (from taco salad left overs)
Snack: fruit and nuts, red pepper strips
Dinner: mustardy beans (white beans cooked with mustard, ketchup, onion, salt) and cornbread with sautéed greens

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