{meal plan} for the week of september 16th, 2013.

it has been approximately seven moons since I wrote last, which I fully acknowledge is ridiculous. in any event, I am now embarking on a new journey of sorts in which I assist a friend with meal-planning and changing over to the whole/real foods lifestyle.

exciting? obviously!

not only do I think it will be a nice thing to chronicle via my lovely blog {in which I will hopefully be encouraged to write more often – fingers crossed} but this will also be the best forum through which I can keep track of all of the fabby recipes i’m planning to incorporate.

so what’s on the menu for this week? i’m glad you asked ;)

my strategy for her {and my own strategy, as a matter of fact} is to eat almost the same thing for breakfast and lunch every day with the only real variety being what I have for dinner. with that being said, I do like to switch it up every now and again so that I don’t get too bored – the most common way for me to do that is to just eat dinner leftovers for lunch.


}} eggs {2-3 whole, pastured} scrambled with veggies {bell peppers, mushrooms, onions}  in evoo + 1 slice of ezekiel toast with 1/2 T kerrygold butter

}} raw fruit {cantaloupe, honeydew, pineapple, berries} with 1/4 C toasted almond slices, shredded coconut & 1/2C greek yogurt {full-fat}

}} 1 link/patty sausage {pastured, farmer’s market} with onions, peppers + eggs {2 whole, pastured}

}} pancakes {either these or these} with berries, a drizzle of local honey & a pat of kerrygold butter


}} ginormous salad: protein {chicken, turkey, flank steak} + veggies {whatever is in season – carrots/cucumbers/bell peppers/red onion/avocado/etc.} + mixed greens {romaine/baby lettuce/baby spinach} + homemade salad dressing {evoo + dijon with either balsamic vinegar, apple cider vinegar, or lemon juice}

}} tuna salad {can of wild planet sustainably caught, low-mercury tuna + evoo + dijon + scallions + pickles + salt & pepper} on 1 piece of toasted ezekiel bread with roasted veggies

}} leftovers from dinner


}} crockpot bbq chicken via civilized caveman:

crockpot bbq chicken
recipe via civilized caveman

}} mexican casserole via paleomg:

recipe via paleomg
recipe via paleomg

}} lemon halibut in parchment with parsnips, olives & fennel:

parchment halibut
recipe via clean program’s blog

}} old bay roasted shrimp with sautéed yellow squash & zucchini {using ina garten’s fab recipe for guidance}

snacks as desired

}} one piece of whole fruit {apple/pear/orange/etc.} + palm-full of toasted nuts {almonds, hazelnuts, cashews, pistachios, pecans}

}} 1 cup of greek yogurt {full-fat, grassfed if possible} or cottage cheese {ditto} with mixed berries and a drizzle of local raw honey or grade b maple syrup

}} 1 piece of ezekiel bread topped with either 1 T of sunbutter or 1.5 oz non-deli meat {sliced chicken or turkey}/dijon mustard

}} roasted veggies {carrots, cauliflower, kale, broccoli, etc.} with evoo & spices {s&p, old bay, herbamare… the options are endless!}


PHEW. so there you have it;) wish us luck!!


*if you’re wondering why I only planned out a few dinners, it’s because I’ve found that {at least for me} it’s better to under-plan on dinner since my little household often has more leftovers than we know what to do with, as we are only two people and most recipes prepare enough for four. i’m the only one who can eat leftovers for lunch, as the bf doesn’t have a microwave at work and refuses to eat cold leftovers {which I, oddly enough, adore}.




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