The Blogger NetworkAdvertise with us Report this ad

Menu Plan {1.23.12}

Part of staying a bit more organized and getting my household under control is menu planning. Not only can I have meals on the table in less time, but I save a bit of money each week as well.

This menu plan mine.

This isn’t a recommendation of what you should be eating, but rather a sample of the foods we eat each week in our home. I strive to live by my “Natural Fertility Manifesto”, which includes plenty of nutrient dense, whole foods and very limited sweets.

Soaked Oatmeal

Monday:

pre-breakfast – hot water with lemon

Breakfast - soaked oatmeal with  butter, cream, and a bit of maple syrup

Lunch – hardboiled eggs, large salad with 3 different colored veggies and homemade dressing

Dinner – venison roast with carrots, potatoes, and celery

corn tortillas_083011_13

Homemade Corn Tortillas

Tuesday:

pre-breakfast – hot water with lemon

Breakfast – omelet with sautéed veggies

Lunch – ‘leftover’ soup (any meat and veggies I have on hand)

Dinner – tacos with homemade seasoning, corn shells, avocado aioli, and cut onion

 

Wednesday:

pre-breakfast – hot water with lemon

Breakfast – scrambled eggs, sautéed kale, sausage

Lunch – rice cooked in broth, steamed veggies

Dinner – venison steaks, baked potato, steamed broccoli

 

Thursday:

pre-breakfast – hot water with lemon

Breakfast – arroz con leche (rice pudding)

Lunch – hard boiled eggs, cut veggies and dip, fruit and yogurt

Dinner – roast chicken, veggie rice, steamed veggies

Build a Better Salad

 Friday:

pre-breakfast – hot water with lemon

Breakfast – fried eggs over sautéed kale, fruit

Lunch – large salad / leftovers

Dinner – homemade gluten free pizza

 

salmon patties

Salmon Patties {grain free}

Saturday:

pre-breakfast – hot water with lemon

Breakfast – whole grain pancakes and sausage, fruit

Lunch – salmon patties, steamed veggies

Dinner – chicken soup with wild rice (using leftover chicken from Thursday and broth made from those bones)

 

Beverages:

  • raw milk
  • kombucha
  • herbal teas with honey
  • lemon water

Snacks:

Caramel Corn

Sweets:

 

For more menu planning inspiration, check out Menu Plan Monday and Stephanie Langford’s new ebook “Don’t Panic, Plan It: Everything You Need to Successfully Create and Use a Meal Plan”.

Sample Fertility Menu

This is a sample menu of what I eat on a weekly basis, trying to fit in nutrient dense foods, eggs everyday, seafood a couple times per week, broth multiple times per week, lacto-fermented foods, lots of good fat, and fresh produce.

Monday

  • Breakfast – 2 egg omelet and 1/2 cup whole milk yogurt and berries (saute onion, colored peppers and kale in butter, add to omelet along with a bit of quality cheese)
  • Dinner – roast chicken, gratineed leeks, mashed cauliflower : the chicken can easily be made in the crockpot on low all day, just add splash of water and seasonings. After dinner is over, pull the extra meat of the bones and place them back in the crockpot (the bones) along with a few carrots, celery, cloves of garlic and an onion. Set on low at least overnight or 24 hours to make homemade broth.

Tuesday

  • Breakfastfritatta made with broccoli, red pepper, spinach and onion along with a bit of cheese.
  • LunchChicken Sweet Potato Curry : this would also make a good dinner, but my husband is not a fan of fruit juice with meats, so I’ll make this for myself.
  • Dinner – steak, veggie rice, steamed broccoli : this is definitely an easy meal for me since Todd usually grills up the steaks, I can get the other dishes going and actually clean up a bit before we eat. you can also use broth to cook the veggie rice, adding extra nutrients

Wednesday

  • Breakfastsoaked oatmeal topped with butter, cream, maple syrup, and chopped almonds
  • Lunch – deviled eggs, cut veggies and dip, fruit
  • Dinnerchicken noodle soup and a small salad. (use the broth you made on Monday and the leftover chicken) : I usually forgo a recipe and just add what I have on hand, most normally broth to fill half the pot, 2-3 carrots, 2-3 stalks of celery, a small onion, and a few cloves of garlic. Salt and pepper to taste and then either spinach or kale during the last 5 minutes. You can also add rice or noodles.(do not add GF noodles while cooking – cook them separately)

Thursday

  • Lunch – leftover soup from dinner, small salad

Friday

  • Breakfast – smoothies : I love making smoothies for breakfast, fill them with great ingredients and you won’t be hungry again in an hour. I regularly use yogurt and raw milk, adding in banana, frozen fruit, a veggie or three, a handful of crispy almonds, and 2 raw pastured egg yolks. I also use them to add my supplements to!
  • Lunch – taco salad : go easy on yourself and use up the leftover meat from the night before and make yourself a nice taco salad

Saturday

  • Lunch – egg salad or tuna salad over a bed of greens, piece of fruit
  • Dinner – baked wild caught salmon, baked potato, sauteed kale, cooked carrots

Sunday

  • Breakfast – omelets, sausage, fried potatoes : saute veggies for omelets, cut up one potato for every 2 people and fry in butter or bacon grease on the stovetop.
  • Lunch – McDonalds. (sorry, just checking to see if you’re still reading. But seriously? After an entire week of preparing whole foods, it does get a bit tiring. Heck, I’m tired just trying figure out this blasted menu!) We usually eat leftovers on Sunday, making it easy after we get out of church. If it’s warm out – make a smoothie and a salad. Chilly? A bowl of soup. Or I love the lunch that Liz posted last week- Loaded sweet potato (with fat of your choice: ghee, coconut oil, yogurt/kefir, etc.), nutritional yeast, scallions, Hemp Seed Creamy Peppercorn Ranch Dressing(or raw sheeps or goats milk cheese, if you are not sensitive), sausage crumbles or fried egg.
  • Dinnerchili : one of our favorite one pot meals that will last throughout the week for leftover lunches. You can even put in extra veggies; chopped celery, shredded carrot, etc.

Drinks:

  • water
  • herbal tea
  • kombucha
  • kefir
  • milk

Snacks:

Have a great weekend!

You can also download the basic nutritional guidelines from the forum when you sign up for the Naturally Balanced Challenge!

Sample Fertility Diet Menu {by Liz Schau}

The following menu and fertility diet tips are brought to you by Liz Schau, a graduate of the Institute for Integrative Nutrition for Certified Holistic Health Counseling, as well as a member of the American Association of Drugless Practitioners, from LizSchau.com

Essential elements when working to balance hormones naturally: saturated fat and cholesterol (from healthy sources; pastured, organic, etc.), probiotic/fermented foods and drinks, low-grain/glycemic, properly prepared nuts/seeds/grains/legumes, no food allergens (gluten and casein are the big ones), organic foods with no pesticides, functional foods.

Cholesterol is often called “the mother of all hormones” as our bodies need it to create hormones. Saturated fat, among other things, stimulates thyroid function and acts as an antimicrobial on our gut pathogens. Probiotic foods balance our gut flora, and our gut flora synthesize hormones and stop autoimmune processes which often cause hormonal imbalance. Grains and food allergens are often another source of hormonal imbalance, so by eliminating them or only eating soaked/sprouted/fermented grains and legumes, we aide our hormones. And of course, choosing organic, grass-fed, pastured, and wild-caught whenever possible is also essential because toxins and chemicals from food not only make our meals less nutritive but also hazardous to our health. Above all, I encourage my health counseling clients to saturate their bodies/diets with lots of fats and tons of probiotic foods.

Below is an example of an ideal menu. But things don’t have to be perfect for us to be able to balance our bodies and hormones naturally and to see results from hard work. We all take short cuts, and being perfect isn’t essential; making mostly the right choices over the long-run is what is important. Also, driving ourselves crazy about not making perfect choices with the most pure food is a good way to cause gut dysfunction and more hormonal imbalance. Relax, enjoy what you eat, and find beauty in life. Do not expect yourself or your situation to be perfect and give yourself lots of time.

Day 1:
B: Oatmeal soaked overnight in yogurt of your choice (coconut milk yogurt for those who are sensitive to dairy), cooked with ghee, coconut or nut milk, pumpkin pie spice, sea salt, and raw honey or other sweetener of your choice. Serve with herbal tea (using filtered water).
L: Wild-caught tuna salad (celery, mayo, probiotic pickle juice, raisins) over mixed greens with probiotic pickles and apple slices.
D: Middle eastern kebabs (with meat of your choice) served with Tomato, Onion, and Cucumber Salad, Quinoa Falafel and tahini dipping sauce made with probiotic dairy (for those who are dairy-free, make Cashew Sour Cream)

Day 2:
B: Tex-Mex breakfast taco: sprouted corn tortilla fried in coconut oil, topped with fried egg, salsa, and guacamole. Served with water kefir.
L: Antipasto platter: water-packed olives, roasted red peppers, organic pepperoni (or other cured meat), smoked wild-caught fish, macadamia nuts, raw sheeps milk or goats milk cheese (for those who are not sensitive).
D: Crispy-skin roast chicken with Bragg’s Seakelp Delight Seasoning and basted with coconut oil, served with roasted sweet potatoes, carrots, and parsnips basted in coconut oil. Serve with sauerkraut on the side.

Day 3:
B: Bacon slices and Old-Fashioned Refried Beans (can use bacon grease in place of ghee), caramelized onions and peppers. Served with water kefir.
L: Cold asian noodle salad (with buckwheat, sweet potato, or mung bean noodles) topped with shredded chicken, sliced pork, fried egg or other protein of your choice. Serve with probiotic kimchi.
D: Slow cooker meatballs in tomato sauce (using homemade stock as a base), served with roasted acorn squash (topped with ghee and nutritional yeast), sauteed garlic and kale in olive oil. Serve with sauerkraut on the side.

Day 4:
B: Quinoa porridge with apples and dried cranberries. Serve with water kefir.
L: Loaded sweet potato (with fat of your choice: ghee, coconut oil, yogurt/kefir, etc.), nutritional yeast, scallions, Hemp Seed Creamy Peppercorn Ranch Dressing (or raw sheeps or goats milk cheese, if you are not sensitive), sausage crumbles or fried egg. Serve with probiotic kimchi.
D: Coconut shrimp (made with gluten-free flour, and fried in coconut oil) with apricot dipping sauce, and seaweed salad. Serve with probiotic kimchi. (Use tamari or Bragg’s Liquid Aminos)

Day 5:
B: Fatty morning smoothie: coconut milk, almond, cashew, or macadamia nut butter, blueberries, chia seeds, vanilla, raw honey, cinnamon, pinch of sea salt.
L: Baked eggs in tomato sauce (use nutritional yeast in place of cheese, if you are dairy sensitive). Serve with water kefir.
D:Cincinnati-style chili made with bacon grease and homemade stock, with mixed green salad and homemade probiotic vinaigrette (using Bragg’s Seakelp Delight Seasoning, sauerkraut juice, olive oil, mustard).

Day 6:
B: Coconut flour pancakes with maple syrup, berries, and breakfast sausage. Serve with water kefir.
L: Cold crab salad with mayo, capers and orange, on a bed of mixed greens, herbs, avocado, and sauerkraut.
D: Stuffed zucchini with Mashed Cauliflower (with fat of your choice; ghee would be a good one), and Chipotle Rainbow Slaw.

Day 7:
B: Crustless quiche with summer squash. Serve with water kefir.
L: Leftovers from breakfast
D: Crispy salmon (use ghee or olive oil) with Almond-Crusted Root Vegetable Fries. Serve with probiotic pickles and sauerkraut.

A Preconception Diet

One of the most important steps in cost-effective cooking (especially when eating real foods!) is deciding logically and intelligently what your meals are going to be for the week. I can definitely tell that in our season of busyness and lack of time to plan has definitely taken a toll on our grocery budget.

Not only does planning out our weeks menu make grocery shopping and meal preparation easier, we’re also able to look ahead to make sure it has plenty of nutrients.


Monday:

Breakfast – two egg omelet w/ cheese and veggies, sausage,
snack – whole milk plain yogurt and berries, small amount of raw honey only if needed
Lunch - salmon sandwich (canned wild caught Alaskan salmon with homemade mayo) on sourdough bread, steamed broccoli, cheese
snack – cut veggies and avocado aioli
Dinner – roast chicken with gravy made from chicken broth, couple types of steamed veggies with butter

Tuesday:
Breakfast – whole milk yogurt with berries and a touch of raw honey
snack – cut veggies and homemade dip
Lunch – salad w/ red and green lettuce, baby spinach and lots of colorful veggies, chopped nuts, and cubed cheese, organic ranch dressing, steamed vegetables with butter
snack – apple, and crispy almonds
Dinner – tacos with homemade seasoning and shells. Serve with cheese, dark green lettuce, homemade guacamole, creme fraice(like sour cream) and fresh salsa.

Wednesday:
Breakfast – 16 oz. yogurt or kefir smoothie (1/2 cup yogurt or kefir, 1/2 cup raw milk, 1 raw egg yolk, 1 Tbsp melted coconut oil, 1/2 cup frozen berries)
snack – deviled eggs
Lunch – homemade chicken noodle soup made with bone broth
snack – cut veggies and organic dip, cubed cheese
Dinner – grilled or baked salmon, steamed vegetables, baked potato w/ real butter

Thursday:
Breakfast - fried eggs (optional – on whole wheat sourdough toast), smoothie
snack – yogurt and berries
Lunch – chicken sandwich (from leftover grilled chicken) w/ lettuce, homemade mayo, cut veggies
snack – apple, cubed cheese
Dinner – Meatloaf or seasoned hamburger patties, sweet potato fries, salad with homemade dressing

Friday:
Breakfastsoaked oatmeal w/ butter, raw cream, walnuts, and maple syrup
snack – cut veggies
Lunch – taco salad (leftover taco meat, red and green leaf lettuce, some iceberg lettuce, cut avocado, fresh salsa, seasoned brown rice, and sharp cheddar cheese.
snack – orange
Dinner – grilled steaks, lots of steamed vegetables with butter

Saturday:
Breakfast - scrambled eggs w/ chopped spinach and cheese
snack – apple
Lunchbutternut squash soup
snack – yogurt
Dinnergluten free homemade pizza topped with lots of colorful veggies and healthy meats like sausage
snack – homemade popcorn on the stove w/ real butter and coconut oil

Sunday:
Breakfastsourdough pancakes,  smoothie
snack – hardboiled eggs
Lunch – salad w/ baby spinach, leftover roast chicken and lots of colorful veggies
snack – apple, crispy nuts
DinnerItalian Cream Cheese Casserole with steamed veggies and salad

The menu above is one of my own personal menus, and I share it to give you an idea of the foods to incorporate into your diet. Most importantly in this menu though is the lack of refined sugars and processed foods which deplete your body of vital nutrients. The only sweeteners I use are honey, maple syrup,and very sparingly whole cane sugar. I make all of my bread products, mainly through the process of sourdough to make nutrients more available. Water kefirkombucha, and fresh milk
should be the drinks of choice during meals.

Not only does this menu nourish my entire family, it’s a great source of very Fertility Friendly foods.

*many recipes linked to offer allergy and fertility/nutrient boosting options.

This post is linked to: Menu Plan Monday and Mindful Menus

Menu Makeover: My Dinners

To give you some ideas of how you might be able to change your daily dinners, I’m going to show you a week of what our dinners used to be, and show you what I’m serving up this week (while we mostly eat out of our pantry) by making those same meals better or replacing them.

Used to be:

  • Monday – Hamburger Helper (sometimes a veggie made it onto the plates as well) can of soda or glass of skim milk
  • Tuesday – Spaghetti with store bought sauce, 1lb conventional beef, white flour pasta, skim milk
  • Wednesday – Hamburgers on white buns, store bought fries, store bought ketchup, skim milk
  • Thursday -  Grilled chicken, broccoli, boxed au gratins, skim milk
  • Friday – Order Pizza, pop
  • Saturday – Eat out, pop
  • Sunday – Taco meal kit, pop or skim milk

And now?

  • Monday – Omelets made with free range chicken eggs, loaded with pepper, onion, and mushroom. Sourdough toast with organic butter, and sausage made with grassfed beef.
  • Tuesday – Spaghetti made with 1/2 lb grassfed beef, homemade sauce and brown rice pasta. Salad on the side.
  • Wednesday – Grassfed beef burgers on homemade buns, sweet potatoes, green beans
  • Thursday – Grilled free range chicken, broccoli and homemade au gratins
  • Friday – Salmon, baked potatoes, and green beans
  • Saturday – Homemade pizza with homemade sauce
  • Sunday – Tacos made with grassfed beef, homemade seasoning, and homemade tortilla shells served with a mexican rice (which is made w/ bone broth) and possibly guacamole
  • (we drink water w/ each meal)

Now is my menu perfect? No.

I always have room to grow and make it better, but at least now we’re getting veggies at each meal and most of what we eat is made here at home. And we’ve essentially gotten rid of all of the preservatives, colorings, fake flavors, etc.

So what are the biggest ways your menu has changed over the years?

Want some ideas to get out of your junk food rut? Send them my way!

This post is linked to: Menu Plan Mondays

X

Forgot Password?

Join Us

Password Reset
Please enter your e-mail address. You will receive a new password via e-mail.


The Blogger NetworkAdvertise with us Report this ad