This menu plan is for a family of 5, two adults, two male children and a breastfeeding babe. Because I have growing boys the meals and snacks a quite abundant. I don't typically use all the recommended spices in a recipe so if it's in a recipe but not on the store list, that's why (my children and hubby like bland food). This menu follows the nourishing traditions diet but has vegetarian options for my husband where needed. Enjoy!
B = Breakfast
L = Lunch
D = Dinner
P = Prep work
Already made last week – 2 loaves Sourdough bread, cultured oats (soak oats with water and a few teaspoons yogurt, over night), soak black beans
Mon.
B- Oatmeal with butter and brown sugar
L- Baked potatoes with cheese and steamed broccoli
D- Full Moon Soup (Black bean soup with a sour cream "moon" on top)
P- Soak 1/2 cup cornmeal with 1 1/2 cup water and one tablespoon yogurt
Tue.
B- Cornmeal waffles*
L- Lamb or Tofu stuffed pitas with lettuce and tomato
D- Salmon or tofu stuffed crepes* with sauteed asparagus
P-
*Cornmeal Waffles: Place cornmeal and water in a pot, bring to a gradual boil while stirring. Set aside, add 3 tablespoons butter, stir until creamy. When it has cooled to lukewarm add 1 egg yolk and blend the add 3/4 cup sour milk or butter milk and 2 teaspoons brown sugar, blend. In a another bowl shift one cup flour, 1/2 teaspoons baking soda and 3 teaspoons baking powder, in another bowl beat three egg whites until peaks form. Add wet to dry and then gently fold in egg whites. Top with butter and honey.
*Crepes: one cup flour, 3 eggs, 1/2 cup milk - blend well and spread thinly with a ladel on a hot skittle, flip when brown.
Wed.
B- Scrambled eggs
L- Peanut butter and honey sandwiches with carrot, apple, raisin salad
D- Broccoli and cashew casserole
P-
Thur. Fast Thursday
B- Fast
L- Fast
D- Omelet with grated cheese and sauteed mushrooms
P- Culture Oats, sprout barley by soaking it in water a rinsing it well twice daily
Fri.
B- Oatmeal with frozen berries
L- Scrambled egg and red pepper stir fry topped with sliced tomatoes
D- Lamb and pineapple (without curry, glaze and stir fried instead of kabobbed)
P- Soak rice
Sat.
B- Srambled eggs, toast and fruit
L- Sliced tomatoes on top of cooked rice with a splash of olive oil and salt/pepper to taste
D- Barely Casserole
P- make granola by toasting oats with melted butter, honey, pumpkin seeds and a few tablespoons of flour in the oven until crisp
Sun.
B- Granola
L- Easter potluck at church
D- Left over buffet
Snacks: popcorn, yogurt with honey, fruit, hard boiled eggs, carrots, cheese sticks, apples
Deserts: Custard (using honey instead of sugar and cinnamon instead of nutmeg), Honey Wheat Cookies*
*1 cup honey, 1 cup butter, 2 1/2 cups whole wheat flour, 1 tablespoon baking powder, 1 teaspoon baking soda, 1/2 teaspoon vanilla, 2 eggs, beaten, 1/2 cup milk, 1/2 teaspoon cinnamon. Mix all ingredients together, drop on a greased cookie sheet by the teaspoon, bake at 350 for 10 minutes.
Store List
Remember to buy local and organic when possible :)
Lamb meat 1 lb(ground)
Tofu 2 lbs
Onion 3 count
Seseame seeds
Olive oil
salt/pepper
pita bread
barely
mushrooms
lemon juice
veggie broth
eggs 3 dozen
carrots 5 lbs
cheese 2 lbs
tomatoes 4 count
rice 2 cups
basil
salmon 1 can
asparagus 1 bunch
milk 1 gallon
flour 3 lbs
veganaise
3 red bell pepper
garlic
canned chunk pineapple
tomato paste
asian spices
broccoli 4 heads
cashews 1 cup
pasta noodles
butter 1 lb
swiss cheese 1 lb
parmesan cheese
potatoes
sour cream black beans (canned)
lettuce
honey
cornstarch
vanilla
baking soda baking powder
cinnamon
oats 6 cups
brown sugar
bacon 1/2 lb
frozen berries
pumpkin seeds
cornmeal 1 cup
