Aprovechar

Taking the full measure of life

Healthy Meal Plan for a Busy Spring Week

May 18th, 2008 · 6 Comments

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Dan and I start our thrice-weekly work-out class this week. In practice, going to the class shouldn’t be terribly different than coming home and going for a run was prior to now. However, I’m planning to succeed by assuming that it will put me home later than I expect—-and planning meals as if I will have less time than I have previously had on those nights. Below is my meal plan, which is, as always, gluten-free, casein-free, soy-free, and egg-free . . . as well as mostly healthy, moderate in calories and fat, and high in locally produced/grown foods.

Sunday, May 18th

Breakfast: Acai Chocolate Smoothie (made with Acai or mixed frozen berries)

Early Lunch: Salad

To Do: Work from 12-3 p.m.; Massage at 4 p.m. Dan makes dal and freezes it for Wed.

Dinner: Beth J. over for dinner: Grilled (wild) venison tenderloin wrapped in organic bacon with grilled organic asparagus and grilled organic, local Vidalia onions

Monday, May 19th

To Do: 5:30-6:30: First day of work-out class at GT gym!

Dinner: Local, organic chard and organic spring greens salad with olives and faux creamy dressing; Seared Local, Pastured Lamb Chops with Cracked Pepper & Rosemary

Tuesday, May 20th

Dinner: Organic quinoa-based, citrus-sauced stirfry with local, organic green onion; local, organic zucchini; local, organic broccoli; and peanuts.

Wednesday, May 21st

To Do: 5:30-6:30–Work-out class

Dinner: Dal with organic brown rice and mango chutney

Thursday, May 22nd

To Do: Photography Class–8-10 p.m.

Dinner: Make vegetarian risotto with local, organic peas, broccoli, and white beans; put 4 servings aside for (expecting friend, due in 2 weeks!) Priya, adding cheese to her servings

Friday, May 23rd

To Do: 8:45 a.m. doctor’s appt.; 5:30-6:30 pm.–work-out class; 6:30 p.m.–pick up my brother from Greyhound for the weekend.

Dinner: In honor of my brother’s visit: grilled local, pastured ribeye steaks with grilled local, organic yellow squash; grilled local, organic balsamic Vidalia onion slices; and roasted organic red potatoes

Saturday, May 24th

Breakfast: Muffins

To Do: Visit Piedmont Park farmer’s market; shop for wine party foods at grocery store.

Lunch: Veggie-loaded pasta & bean salad with homemade, organic cilantro pesto

Snack: Smoothies

Zinfandel Wine Party: 6 types of Zin; pasta salad with roasted grape tomatoes, olives, and eggplant in a vinaigrette that features rosemary, garlic, and oregano; wild boar sausage; Lamb Tagine With Prunes & Cinnamon

Sunday, May 25th

Lunch: Go out to eat.

Dinner: Roast Chicken with Preserved Lemons (using the Meyer lemons I preserved earlier this year); organic carrots, local, organic Vidalia onions, and organic sweet potatoes cooked underneath the chicken; greens from the prior day’s farmer’s market

This week’s Gluten-Free Menu Swap, to which I will be submitting my menu plan, is being hosted by M-Elle at Cooking & UNCooking. (The avocado is the featured food this week, and while I absolutely adore avocados, I’ve been over-consuming them lately when it comes to my proclivity for allergies. So I’m holding back this week for that reason!)

Tags: flexitarian · locavore · meal planning · quick meals · spring

6 responses so far ↓

  • 1 Lynn Barry // May 18, 2008 at 8:34 pm

    Thanks for your comment about the right to be passionate…and all that. YOU MADE MY NIGHT! HUGS

  • 2 Esther // May 19, 2008 at 6:14 am

    Sounds a great menu. Nearly all our vegs are from the local organic shop which sources locally as much as possible.

  • 3 Kristen // May 19, 2008 at 6:31 am

    like usual, sounds yummy. :) since i’ve gotten my appetite back, i’m back to cooking. feels like i had a long vacation from it. :)

  • 4 Manda // May 19, 2008 at 8:42 pm

    I’ve been learning to add smoothies to my diet to help me do the opposite – gain weight. Being surrounded by gluten products, it hinders my health severely.

    How is Acai? I’ve seen it at Whole Foods enogh times but never bothered to venture towards it. I am, however, making an avocado chocolate smoothie similar to the Acai.

    We should swap smoothie recipes!

  • 5 Denise // Jun 2, 2008 at 11:50 am

    I have IBS, butI am having a hard time managing my disease. I am allergic to Coffee and Milk protein (casein). Most whole grains trigger an attack and I have a hard time digesting Red Meat. My Naturopath has put me on a gluten-free diet to see if that would help. Being on a Gluten-free diet has help alot, but it is hard to avoid hidden gluten in products. Do you know of meals that are easy and is good tasting too? I have gotten so bored with what I am eating that I am slipping back to my old way of eating (triggering pain). Can you help me?

  • 6 sally // Jun 2, 2008 at 1:19 pm

    Denise, I keep meaning to write a post or series of posts with tips for the newly diagnosed.

    What I would suggest you do is write down all the foods that you like that you CAN have, and see what you can come up with from there. When you are thinking, “I can’t eat this or this or this–what can I make for dinner?” you are naturally setting up your mind to think about meals that do contain those things. Once you have a list of what you CAN eat, it’s easier to think about combining those things into tasty meals.

    Rumor has it that for those of us with troubled digestive systems, sprouted rice can be easier to absorb than plain rice. You may want to try that. Here’s a post about it from another blog: http://radishboy.blogspot.com/2008/05/sprouted-brown-rice.html

    An easy meal option for you, if you can eat potatoes, would be baked potatoes or roasted potatoes with various toppings that are free of your food intolerances (chili, roasted vegetables, grilled chicken, etc.). Another idea, if you can tolerate it, is to make pancakes or waffles using a gluten-free mix that you like and doing a fruit topping and some toasted nuts. My husband and I are also really into grilling right now, because you can make a whole tasty meal on a grill without utilizing any ingredients that should contain gluten or casein. (Of course, you do have to watch what you marinade things in.) You can look through my previous meal plans here, and if you click on the Flickr link on my blog, you can look through photos and descriptions of recent meals that I may or may not have posted on my blog.

    I would encourage you to cut most processed foods from your diet and focus on organic foods, if you aren’t already. You can buy some gluten-free mixes, sauces, crackers, etc. that are not chemically laden at the Gluten-Free Mall, but I am wary of things that have ingredients I can’t pronounce, whatever source they come from. The Gluten-Free Mall lists all ingredients for all products, so I always look through that info for each product before I buy it to check for my other restrictions. If you find stuff that sounds good to you that has 5-star reviews from other people, I suggest you stock up on a variety of options so that you can see what you prefer and give yourself some easy meal options.

    Do you find that acidic foods, in general, upset your stomach more? Things like bbq sauce, vinaigrettes, and ketchup were terrible for me when my system was still so messed up. Even now, I need to be careful about how much acid I consume in a short period of time, because I can still throw my body off.

    I had ‘a touch of IBS’ and a very terrible case of IC before I learned about my gluten intolerance and my food allergies and cut all of those foods from my diet. How I used to feel and how I feel now are like night and day, but just cutting out gluten wasn’t enough to make me feel better. Have you had a blood test for food allergies? It can be a bit of a pain to find a doctor that does the blood testing for food allergies, but it has been 100% worth it to me to find out the answer and cut out those foods.

    One last thing: the one thing that nearly instantly helps me when I have an upset stomach is drinking a glass of greens. The mix is pretty expensive, but the alkalinity of those greens puts my digestive system to rest in a way that nothing else ever has. I drink a glass of it mixed with water (and sometimes with a couple of teaspoons of agave syrup and a couple of drops of vanilla extract) as soon as my stomach gets rumbly.

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