Saturday, December 3, 2011

Menu Plan to Get Back to Healthy Eating

I have gotten away from menu planning lately, much to the detriment of our good health! Too much fast food, processed food, prepared food - all things I know are not good for us but have been quick "no brainer" ways to get fed in a hurry.
As Mother/Wife/Head Cook/Nutritionist in this family, I MUST do better!

My goal is to include lots more fruits and vegetables in our meals, focusing on variety of colors and textures, and including specific foods and spices known for their anti-inflammatory and immune-building properties.  Walnuts, almonds, spinach, cinnamon, ginger, garlic, blueberries, sweet potatoes, oats, green tea, mushrooms, salmon ... all considered Super Foods!   Cold & flu season is upon us, and nutrition plays a vital role in keeping healthy!  Also, inflammation is now considered a major culprit in numerous diseases and ailments, including the arthritis in my fingers and knees,  and the allergies that just seem to become worse each year! 

I have also been remiss in not enforcing healthy eating practices with my family as the kids have grown up. I was much more deliberate when my older kids were little, but I guess I have gotten lazy.  My 13-yr-old is a pretty picky eater, and prefers canned ravioli and frozen Hot Pockets or taquitos to healthier lunch items. However, I'm the one who has caved and brought those items home from the store. If we don't have them, he can't eat them!  Hubby can get complain-y if meals get to health-y .... but it's time to bring out the Tough Love.

If I have a plan, we'll definitely do better, even if we have to deviate occasionally, than with no plan at all.  Also, breakfast and lunch are an issue right now, so I'm going to plan those as well.  Mark will still eat what he wants for breakfast and lunch.  So here is my Healthy-Eating Meal Plan for the coming week.

B:  Smoothie ( froz. blueberries & strawberries, plain yogurt, stevia, orange juice, flaxseed), Oat & whole wheat Waffles w/ blueberries
 L: Chunky Chicken & Brown Rice Soup (*w/ garlic, ginger, cayenne);  Apples & cinnamon
D: Salmon,  Brown & Wild Rice w/ mushrooms, Spinach Salad, whipped butternut squash

B: Smoothie, Oatmeal w/ walnuts, cinnamon, & brown sugar
L: Tuna Salad Sandwich (tuna, celery, relish, mayo/yogurt, onion powder on whole grain toast, w/ tomato and lettuce );   pear
D:  Chicken & Veggie Stir Fry w/ mushrooms; Brown Rice, Egg rolls,

B: Smoothie,  veggie omelet ( 1 egg, 2 egg whites, peppers, onions, mushrooms, sprinkle of cheese) w/ whole grain toast
L:  Chunky Chicken & Brown Rice Soup, whole grain crackers, Apple
D:  Fajitas (chicken, colored peppers, onion, mushrooms, black beans, guacamole, cheese, sour cream salsa  in low-carb tortillas )

B:  Smoothie, Oatmeal
L:  Turkey –Tomato Panini,  pita chips & guacamole
D: Spaghetti & Turkey meatballs ( homemade sauce w/ shredded carrot, garlic, chopped red pepper) ;  Veggie Salad (broccoli, cauliflower, red & yellow pepper, carrot, red onion, celery, purple cabbage, tomato, black olives – olive oil & cider vinegar dressing )

B:  Smoothie,  Veggie Omelet  w/ whole grain toast
L:  Taco Salad (seasoned ground turkey, lettuce, avocado, tomato, shredded cheese, salsa-sour cream dressing, tortilla chips )
D: Crock Pot Jambalaya (stew of brown rice, colored peppers, tomato, onion, cayenne, turkey kielbasa, shrimp, red beans ) ;  whole grain bread

B: Smoothie, Oatmeal
L:  leftovers (pack for Co-op), apple, yogurt
D: Homemade Pizza ( whole grain crust, pizza sauce, mozzarella, turkey pepperoni, peppers, onions, mushrooms, olives )

B:  Smoothie ,  Oatmeal
L: Turkey Roll-up (low carb tortilla, turkey, spinach, avocado, O/V, oregano)
D: Roast Chicken, Veggie Salad , sweet potato “fries”


1 comment:

Gramma Jelly said...

Yummmmm! This is MY kind of menu, but not your dad's. Soooo much of this wouldn't go over a bit, but I still try. Good luck!