Monday, May 5, 2014

Fancy Food Thoughts Presents: Eating to Health - Week One

There are three major reasons why I love meal planning

     1. It makes my life easier!

     2. I don't forget things when I go to the store

     3. It keeps me eating healthy, on track with sugar & carbs, 
and we don't eat out!

A huge goal aside from cutting sugar back has been adding more veggies, raw and cooked, and drinking way more water! Try drinking an 8 ounce glass of water first thing in the morning, 30 minutes before you eat. I usually drink room temperature water with a pinch of pink salt. Drinking water first thing in the morning aids in good digestion and get's everything flowing.

I would love to challenge you all to take one month to evaluate what you eat! Whether these recipes are drastically different from your usual, or you're just looking for more meal ideas, I hope you are inspired to eat heathy, wholesome food & feel great.

We have a lot of food intolerance at my house, so all of my recipes are dairy free, gluten free (some with the option to add it when you want), and almost all sugar free. One of my daughter's cannot have eggs, so breakfast for her is not very creative, and she eats a lot of oatmeal and fresh berries or a protein smoothie. I don't cook differently for her necessarily, but do substitute when there is nothing else she could have.

Menu- Week 1

Day One

BREAKFAST - Oatmeal with fresh dark berries, cinnamon & flax meal

LUNCH - Easy Egg Salad with sliced tomatoes, avocado & arugula

SNACK - Carrot sticks & unsweetened peanut butter

DINNER - Crock Pot Roast Chicken, Brussels Sprouts (Here is another brussels sprout recipe I like!) & steamed carrots (Make sure you start dinner in the crock pot 6-8 hours before you plan on eating!) 

*Remember to strain your chicken stock and refrigerate it for the minestrone soup we are making on day 3!

Day Two

BREAKFAST - Your favorite style of eggs (we love over easy!) on a slice of sprouted or gluten free bread, with sliced avocado & a sprinkle of sea salt
(A few ideas….Egg in Peppers, Avocado Egg, Soft Boiled Eggs, Scrambled Eggs, Fried Eggs, Poached Eggs)

LUNCH - Leftovers with Strawberry Coconut Kale Salad

SNACK - Mixed berry fruit salad

DINNER - Salmon, asparagus or zucchini & Brown Rice Pilaf

Day Three

BREAKFAST - Sweet Potato Hash and Eggs
(A few ideas….Egg in Peppers, Avocado Egg, Soft Boiled Eggs, Scrambled Eggs, Fried Eggs, Poached Eggs)

LUNCH - Leftovers

SNACK - Vegan Strawberry Milkshake

DINNER - Minestrone Soup

Day Four

BREAKFAST -  Stovetop Donuts

LUNCH - Leftovers with a Classic Green Salad

SNACK - Zucchini Hummus & veggie sticks (try red bell pepper, carrots & cucumbers!)

DINNER - Sweet Potato Shepherds Pie

Day Five

BREAKFAST - Carrot Cake Oatmeal

LUNCH -  Leftovers

SNACK - Green Monster Smoothie

DINNER - Beef or Chicken tacos in organic corn tortillas or lettuce cups or over salad with homemade salsa, guacamole, fresh cilantro & crock pot white beans

Day Six

BREAKFAST - Quinoa Cereal Flakes or Rice Puffs (no added sugar!) with homemade almond milk

LUNCH - Leftovers

SNACK - Almond Pulp Cinnamon Raisin Crackers

DINNER - Meatloaf, collard greens & Sweet Potato Casserole 

Day Seven 

BREAKFAST - Omelet topped with Avocado

LUNCH - Leftovers

SNACK - Sliced green apples

DINNER - Crunchy Cashew Thai Quinoa Salad

(There is a print option available at the bottom of the page)

We are a family of two adults and three small children. All the quantities are what feed my family for breakfast, leftovers for lunch & dinner. Feel free to customize shopping list amounts for your family size!

  • 2 packages blackberries (I buy the most of whatever berries are season/on sale)
  • 1 package blueberries
  • 3 packages strawberries
  • 2 bananas
  • 2 green apples
  • Small red cabbage
  • 2 red bell peppers
  • Bag of red onions
  • Bag of brown or sweet onions
  • 1 lb Brussels sprouts
  • Small piece of fresh ginger
  • 1 bag sweet potatoes
  • 4 pounds carrots
  • 1 bunch scallions/green onion
  • 1 chili pepper
  • 1 bag/bunch baby spinach
  • 1 bag/head of lettuce
  • 6 avocados
  • 1 bunch dino kale
  • 6 zucchini
  • 2 yellow squash
  • 1 English cucumber or 1 pk persian cucumbers
  • Bag of lemons
  • 2-3 limes
  • 2 heads of garlic
  • 1 bunch asparagus
  • 6 tomatoes (preferably vine ripened)
  • 1 bunch cilantro
  • 1 bag arugula
  • 1 bunch collard greens
  • 1 bag of frozen mixed veggies
  • 1 small bag frozen green beans
  • 1 pound white navy beans (dry)
  • Organic corn tortillas (non GMO)
  • 4 pounds ground beef
  • 1 1/2 pounds of salmon
  • 1 1/2 pounds chicken breast or thighs (or skip & buy extra ground beef for beef tacos if you prefer)
  • 1 whole chicken
  • 4 dozen Eggs
  • Loaf of sprouted wheat or gluten free bread (make sure you read ingredients if you buy g/f. A lot of popular brands aren't healthy at all!)


  • Flax meal
  • Rolled oats
  • Garlic powder
  • Onion powder
  • Dried Oregano
  • Dried basil
  • Dijon mustard
  • Italian seasoning
  • Long grain brown rice
  • Peanut butter
  • Quinoa Cereal flakes or rice puffs (or your favorite "healthy" cereal!) 
  • Raw almonds
  • Walnuts
  • Raw cashews
  • Coconut aminos 
  • Honey
  • Unsweetened shredded coconut
  • Red wine vinegar
  • Sesame oil
  • Olive oil
  • Cinnamon
  • Pink salt
  • Pepper
  • Cumin
  • Tahini
  • 1 cup green lentils or mung beans
  • 1 15 oz can crushed tomatoes
  • Coconut oil
  • Chia seeds
  • Stevia
  • Raisins
  • Mayonnaise (or if you're making your own check out this recipe to see what you need)
  • Parchment paper
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