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.
- 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)
- Lunch – salmon patties, steamed broccoli, small salad with multi- colored veggies and lacto-fermented dressing. (you can easily prepare this meal the night before for those who are out of the home during the day)
- 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.
- Breakfast – fritatta made with broccoli, red pepper, spinach and onion along with a bit of cheese.
- Lunch – Chicken 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
- Breakfast – soaked oatmeal topped with butter, cream, maple syrup, and chopped almonds
- Lunch – deviled eggs, cut veggies and dip, fruit
- Dinner – chicken 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)
- Breakfast – scrambled eggs, sauteed kale, sausage
- Lunch – leftover soup from dinner, small salad
- Dinner – Tacos : you can make your own whole wheat tortillas or corn tortillas (or make it into a taco salad) along with your own seasoning. Add in lettuce, fresh chopped onion, good quality cheese and avodaco aioli, guacamole, or spicy dressing. You can also cook some soaked rice or beans if you need to make the meat stretch a bit further for your family.
- 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
- Dinner – BLT spaghetti squash and small salad with lacto-fermented dressing
- Breakfast – soaked whole grain pancakes, bacon
- 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
- 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.
- Dinner – chili : 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.
- herbal tea
- crispy nuts
- cut veggies
- whole milk yogurt
- pumpkin seeds
Have a great weekend!
You can also download the basic nutritional guidelines from the forum when you sign up for the Naturally Balanced Challenge!