Sunday, June 26, 2011

Menu plan for June 26 - July 2, 2011


breakfast – scrambled eggs, cottage cheese with fruit

lunch – potluck at church

dinner – Sweet & sour chicken, green beans


breakfast - hard boiled eggs, grapefruit

lunch - chef salad

dinner - grilled fish with Aioli, tropical slaw, broccoli


breakfast - dairy free smoothies

lunch - sausage & spinach soup

dinner - Tacos


breakfast - cottage cheese & fruit, ham

lunch - sausages & baked beans

dinner - Honey mustard chicken, cauliflower salad, green beans


breakfast - sausage/spinach/cheddar frittata

lunch - turkey roll ups with veggie sticks

dinner - grilled steak salad, grilled pineapple


breakfast - ham & eggs, tomato slices

lunch - chef salad

dinner - tuna or salmon loaf, cucumber salad, low carb lemon tiramisu


breakfast - cottage cheese with lemon curd & blueberries

lunch - leftovers/clean out the fridge

dinner - artichoke chicken, tossed salad, fruit

Snacks: berry banana pops (pureed berries & bananas, frozen in popsicle molds), trail mix (nuts, craisins, sunflower seeds, dried banana chips, coconut), fresh fruit (oranges, apples, bananas), peanut butter on celery sticks.

I planned around what we already have on hand and should only have to purchase a few things: a head of cauliflower, a whole pineapple, ham and turkey lunch meat, cottage cheese, salad greens, fresh tomatoes, cucumbers, apples, oranges, bananas, and Parmesan cheese.

I look forward to these yummy meals!

Tuesday, June 21, 2011

Artichoke Chicken Bake

Artichoke Chicken Bake

EASY yet elegant, and tasty!

  • 14 oz. can water packed artichoke hearts, drained and chopped
  • 3/4 c. grated Parmesan cheese
  • 3/4 c. mayonnaise
  • 2 garlic cloves, minced
  • 4 boneless skinless chicken breast halves

Preheat oven to 375°. Salt and pepper the chicken breast halves and place in a greased baking dish.

Combine the artichoke hearts, Parmesan cheese, mayonnaise and garlic; mix well. Spread over chicken breasts.

Bake 30 to 35 minutes until chicken juices run clear.

Makes 4 servings

This week's meal plan

Due to health concerns, we are changing the way we eat.

Since March of this year, we've been adopting a mix of GAPS/Paleo/lower carb ways of eating. It requires a huge change in the way we've been taught to eat.

I do not follow the USDA's Food Pyramid any longer. Instead, I follow a nutrient-dense food pyramid. It looks a lot different than what we're used to!

Now, you can say that this cannot be healthy, but my bloodwork showed differently. My overall cholesterol dropped by 40 points and my LDL and HDL levels are finally within optimum ranges, all without the help of medications (and it all happened in a 4 week period!) My blood pressure went down to within normal range, again without medications. My blood sugars are easier to control, my skin breakouts cleared up, I don't have digestive system issues any more, and I have so much more energy!

Changing the way we eat also requires a change in planning meals. I no longer use breads/pasta/rice as fillers. I've more than doubled the amount of veggies/fruits in our diet and I'm not afraid to eat red meat. In learning more about the benefits of whole foods, I also realized that we needed more fish & nuts in our diet to get the healthy fats. I no longer bake bread except on the rare occasion.

How do I still manage to feed my crew of 3 adults, 2 teen boys and a tween girl on a restricted food budget of $60 or less a week? Well, by eliminating bread/pasta or expensive alternatives (think gluten-free bread, low-fat cookies, etc.), I also don’t use sauces, syrups, or spreads that are required to make bread/pasta tasty. By eliminating expensive breakfast cereal, I don’t use much milk at all. Those savings can go into buying nutrient dense foods. My shopping cart is typically 1/3 full of meat & cheese & eggs, and 2/3 full of fresh/frozen fruits & veggies with a few cans of coconut milk and spices that I need.

Here's my menu plan for this week.


breakfast – spinach & cheese omelets

lunch – skipped because we had breakfast late and just weren't hungry

dinner – baked chicken, salad


breakfast - cottage cheese & fruit

lunch - tuna patties, side salad

dinner - German meatballs in sauce, tossed salad, pear & blueberry salad


breakfast - dairy free mango smoothies, scrambled eggs

lunch - ham & pepper roll ups, fresh fruit

dinner - artichoke & chicken bake, romaine salad, crustless coconut cream pie


breakfast – no-atmeal with blueberries

lunch - turkey rollups with veggie sticks

dinner - triple meatloaf, steamed broccoli, oven fried potatoes


breakfast - sausage/spinach/cheddar frittata

lunch - beef liver & caramelized onions, beet pickles

dinner - provolone smothered chicken, tomato & veggies salad with Italian dressing


breakfast - cottage cheese, grapefruit

lunch - chef salad, beef broth

dinner - tilapia, tropical fruit slaw, green beans


breakfast - poached eggs,cheese/fruit plate

lunch - family reunion (taking sweet potato/bacon/egg salad)

dinner - sausage & potato skillet, tossed salad

Snacks: blueberry banana pops (pureed berries & bananas, frozen in popsicle molds), trail mix (almonds, craisins, sunflower seeds, dried banana chips, coconut), peanut butter on celery sticks, primal energy bars

Some of the recipes are already posted. I'll post more recipes as we try them and find them to be good!