Meal Planning Examples

Posted on Posted in Clean Eats
menuboard
Our Menu Board

 

Welcome back! If you haven’t read the first part of this post, Meal Planning – What is it & How to do it, go check it out! Today I’m sharing 2 weeks worth of meal planning and about our food intolerances. Read on!

I do my meal planning and writing using my phone. On Sunday I sit down for about an hour to decide on the meals I want to make, then assign them to certain days. Once I have the meals chosen, I make lists for each store I need to go to, and make sure I have all the ingredients written down for each recipe I chose. Here are 2 example weeks for you of what we actually eat (see note on food intolerances below). Please note, while I’m vegetarian, my husband and daughter are not. This requires more time and effort on my part, but it’s worth it to me. As you can see I’ve gotten my husband down to 3-4 meatless dinners per week, which is HUGE considering where we started. The “V” is for vegetarian.

If you or someone in your family has food allergies or intolerances, it can make things more challenging, but not impossible. To give you an idea of what I’m working with….I can’t eat nightshades (white potatoes, eggplant, tomatoes, peppers – sweet or hot) and as I mentioned before, I’m vegetarian.  My daughter is dairy free (eczema), and my husband is almost mostly dairy free to help with arthritis.


Week 1

  • Monday: Chicken, steamed broccoli, roasted sweet potatoes
  • Tuesday (V): Lentil Burgers with Avocado, big salad (w/veggies), rice
  • Wednesday: Burgers, homemade oven roasted “fries”, sauteed kale
  • Thursday (V): Homemade Mexican Pizzas, salad
  • Friday: Leftovers
  • Saturday (V): Pizza with homemade dough, salad
  • Sunday (V): Burrito Bowls with sauteed veggies, rice and beans, salad

Week 2

  • Monday: Pork chops, whole wheat pasta (w/EVOO), roasted veggies (i.e. carrots, sweet potatoes, white potatoes, mushrooms)
  • Tuesday (V): Chickpea Burgers, rice, salad 
  • Wednesday: Chicken, corn on the cob, kale, salad (with beans for me)
  • Thursday (V): Veggie Stir Fried Rice, salad
  • Friday: leftovers
  • Saturday (V): Lentil Soup with homemade bread
  • Sunday: Breakfast for dinner (i.e. eggs, sometimes bacon, hashbrowns (for Daddy & Goober), toast, fresh veggies for Goober like tomato and cucumber and fruit for everyone

If you aren’t working with any food allergies or intolerances the options are endless! Here are a few Vegetarian meal ideas…

  • Veggie Lasagna
  • Baked ziti
  • Vegetarian Mexican Lasagna
  • Vegan Chili
  • Portobello Burgers
  • Eggplant Parm
  • Loaded Baked Potatoes
  • Quinoa Stuffed Butternut Squash
  • Cauliflower Steaks
  • Spaghetti & Quinoa Balls
  • Sprouted Lentil & Quinoa Balls
  • Cheese & Veggie Quesadillas
  • Bean, Cheese, and Veggie Nachos
  • Greek Salad with Chickpeas & Orzo

If any of those sound good to you, simply type the name into Pinterest or Google and enjoy all your options! In the last post I also shared links to my Pinterest boards – there are many! Here you can find my profile with all my boards.

Lastly, as you can see in the above picture, I have a menu board. It’s hung in our kitchen so I can reference it quickly. I bought the frame and insert on sale years ago. I laid down a pretty piece paper and put contact paper on top so I can use a dry erase marker to list each days/weeks dinners. Easy and FUN! I’m sure you can get your own board at Michael’s or Hobby Lobby.

Please let me know if you have any questions! I’d be happy to help. Happy Planning! 

 

 

One thought on “Meal Planning Examples

  1. oh YUM! i’ve been feeling pretty uninspired and overwhelmed with food choices lately, so this is exactly what i needed to read! so many delicious goodies mmmm, thank you lovely lady <3 xo

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