Nourishing!&!Simple!Meal!Planning!! on!a!budget:!!week!2!!

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1 1 WeeklyPlantBasedGlutenFree&DairyFreeFamilyFriendlymealsdesignedwiththebusyonabudget familyinmind. Therearecertainstaplesthatifyousimplykeepthemonhand,willmakeeatingwellveryeasyand moreaffordableilisttheseinpantrystock.yourfirstfewshoppingtripsmaybemoreexpensiveasyou developastablestockedpantry.theremaybemanyfoodsyousimplydonothaveyet,butasyou accruethem,you llfinditmakesweeklyshoppingwaymoreaffordable. Grains: Veggies: Dairy-Like: Baking-Goods: Seasonings: BrownRice Oatmeal Quinoa SobaNoodles GForsprouted grainwraps GFBread Seeds: Pumpkin,flax, sunflower, sesame DarkLeafy Greens Celery Sweetpeppers Garlic Onion Potatoes Beans&Lentils: BlackBeans PintoBeans CannelliniBeans AlmondMilk CoconutMilk HempMilk AlmondYogurt GFFlourBlend BakingSoda BakingPowder Agave SesameSeedOil NutButter CoconutOil OliveOil Vanilla BalsamicVinegar SeaSalt Tamari GarlicSeasoning Dulse Cinnamon Turmeric Honey MapleSyrup Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Lemon& FruitGF French Toast Strawberry Bang Smoothie Happy Tummy Oats Breakfast Burrito FruitPlate w/nut buttertoast Chocolate Smoothie Surprise Eggs&Toastw/ wiltedgreens Lunch Chia Potato Salad Mixed Greensw/ Balsamic Vinegar leftovers Crudités& Hummus GreensSalad w/boiled egg leftovers MixedGreens w/remaining freshveggies Dinner Root Roast withrice Roasted RootWraps BrownRice Risotto Noodles& Vegetableswith SesameSauce SimpleSoup Pizza Night BroccoliSalad Nourishing&SimpleMealPlanning onabudget:week2 Fridge&PantryStock hisweeks Nourishing&SimplePlan

2 Snackideasforthemasses: Often,wereachforsnacksforreasonsotherthanphysicalhunger.Ialwaysrecommendthatyoucheck intothisspacebeforeyougrabforfood.sometimes,snackscanplaytheroleofbloodsugarregulation sohavingthemisbeneficialifyouneedsupportinthisarea.i veprovidedafewhealthysnackideas here,mixandmatchatwillkeepingintunethatasnackshouldbejustthat,asnack;notameal. Gottasweettooth? HealthyPBCups[2Tbsp.Nutbutter,mixedtogetherwith1Tbsp.darkchocolateorcarobchips eat withaspoon GFPretzels(tryMary sgone)dippedinyourfavoritenutbutterwithrawlocalhoney SpicedNuts seerecipeatendofrecipes Savorysnacks? Tryasmallhandfulofalmondsorwalnuts Breakfasts,nourishingstartsfor happyandhealthydays Lemon&FruitFrenchToast 4Organic,FreeRangeEggs 1TbspVanilla ¼CupAlmondMilk 4 5SlicesGluten Free&DairyFreeBread 1tspgratedlemonzest(peel) 1TbspFreshLemonJuice 1tspSunflowerOilSpray 1CuppeeledslicedMango 1CupalmondYogurt 1TbspCinnamon 1TbspAlmonds Ina9x13glassbakingdish,laybreadflatinasinglelayer,asbestwillfit.Youcansplitifneedbe. Inabowl,mixtogethertheeggs,vanilla,almondmilk,lemonzestandlemonjuice.Pourevenlyoverthe breadinthebakingdish.especiallywithgfbread,you llwanttoletitsoakforaboutfiveminutesto ensurethemixtureissoakedintothebread. Whileyourbreadissoaking,usingsunfloweroil,sprayaskilletandallowtoheattomediumhighheat. Carefullyplaceasmanypiecesofbreadaswilllayflatintheskillet.Cookbreaduptofiveminuteson eachsideuntilgolden.trytoturnonlyonce,soyou llwanttoallowthebreadtofullycookononeside beforeturningitover.*thisfrenchtoastisgreatpreparedinacastironskilletifyouhaveoneprepared. Topwithmangoslicesandalmondyogurt,sprinklecinnamonandalmondsasdesired.Servewarm. Serves3 4Tip doubleortriplethisrecipe.simplycoolextratoastandplaceinafreezerbagfor anothermorningtoreheat,putintotoasterasyouwouldtoastfrozenwafflesthisrecipewasinspired by:cleaneatingmagazine,march2012 2

3 StrawberryBangSmoothie 1CupAlmondMilk 1Cupfermentedcoconutwater(foundbythekefirintherefrigeratedsection) 1CupfrozenStrawberries 1CupChoppedSpinach 1TbspFlax Placeallingredientsinablenderandblenduntilsmooth.Enjoy Serves3[4 HappyTummyOats 4CupsWater,bringtoaboil 2CupsSteelCutOats 2GrannySmithApple,coredanddiced 1/2CupRawWalnuts 2TspCinnamon 4TbspMapleSyrup Addoatsandapplestowaterandreduceheattosimmer,stiroccasionally.Cookforfifteen twenty minutes.servewarm,toppedwithcinnamon,syrup,andwalnuts. Serves4 5 BreakfastBurrito 2tspoliveoil 4eggs,whiskedtogether ½yellowonion,diced 1canroastedgreenchilis 1canofblackbeans,organic. 2tspcumin ½tspSeaSalt 8GFtortillas,tryRudi s Yourfavoritesalsa Breakfastburritosareabighit.Hereisasimpleburritothatyoucanmakeupforyouandyourfamilyin ajiffy.althoughthereisn tgreenchiliinit,youmostcertainlycanpurchaseatubofyourfavoriteor makeyourowntoputinsideinplaceofsalsa.also,ifyouhaveleftoverrice,youcanaddthericetothe burritoforanevenmorefillingandnutrientpackedbreakfast. Inaskillet,heatoil.Sautéonions,greenchiliesandblackbeansforfivetotenminutes,untilonions becomesoftandtranslucent.addeggs,cumin,seasaltandstirconstantlytoscramble.cookuntileggs aredone.removefromheatpromptly.onaplatelaytortillaoutflat,place2 4tbspofeggmixture, topwithsalsa,rollupandserve Serves4 3

4 Fruitplatew/nutbutterontoast Thiseasypeasybreakfastisassimpleasslicingupsomeofthefruitsyouboughtandservingthemnext toglutenfreetoastwithnutbutter. ChocolateSmoothieSurprise 2Bananas,frozen ¼CupWalnuts 2TFlaxSeeds 2TbspRawCocao ½CupSpinach 1CupAlmondMilk ½CupWater Blendallingredientsuntilsmooth.Addmoremilkorwatertomakemorecreamyorliquid. Serves2[3 Eggs&toastwithwiltedgreens 2eggs,preparedeasyover(or1eggifyouarecuttingback) 1pieceglutenfreebread 1cupspinachorchard 2tbspwater 1clovegarlic,minced Heatwaterinsmallskilletorsaucepan.Addgarlicandallowtolightlysimmerforaminuteortwo.Add greensandcookoverlowheatjustuntilwiltedandbrightgreen.servenexttoeggsandtoastormakea sandwichusingeggs,greensontoast. Serves1 LusciousLunches Lunchtimecanbesimpleorcomplex.Ifyouprefertohaveaheavierlunch,simplychooseoneofthe dinnermealsforthisspaceandhavealightandeasysaladatdinnertime.usingleftoversatlunchtime isagreatwaytoprovideanourishingmealmid[day.iwillreheatmyleftoversusingatoasteroven, oven,orbyaddingabitofoilorwatertoapan.freshsaladsalwaysmakeagreatquickandeasylunch. Theyareselfexplanatoryinthemealplanmatrixprovided. ChiaPotatoSalad 4mediumnewpotatoes,or2russetpotatoes 1tspbalsamicvinegar 2tspChiaSeeds 2/3cupVegenaise(tryit..Itisnotthatbad) 4

5 1/2tspmustard 3Tbspfreshparsley seasaltandpepper Cubepotatoesasclosetobitesizeaspossible.Boiluntiltenderbutholdingtheirshape.Inamedium bowl,blendallremainingingredientstogetherwellwithafork.whenpotatoesaredone,addthem stirringwelltocoatpotatoes.seasonwithsaltandpeppertotaste.youmayserveimmediatelyor refrigerateforuptoonehourthenserve.ialwayslikedmypotatosaladcold. Serves4 Dinnerforalltothrive Tip:Inthisweek smealplans,ifocusonthecookonceeattwiceprincipleiteachinmycoaching.using thisprincipletohighlighthowcookingextraorfreezingleftoverscanhelpyousavetimeandmoney. RootRoastw/BrownRice InspiredbyVegetarianTimes,Oct lb.fingerlingpotatoes,halved 1lb.cauliflower,cutinto1inchflorets 2Mediumonions,thicklysliced 8oz.celeryroot,diced 6clovesgarlic 2tspGarlicherbmix 4TbspOliveoil 1½cupscookedbrownrice 3TbspChoppedFreshParsley 2[3Tbspbalsamicvinegar SunflowerorOliveOiltocoatcookiesheetspans Preheatovento400.Evenlycoat2cookiesheetswithoil.Youcanuseanapkinorpapertoweltodoso. Tossallvegetablesandherbswiththeexceptionofthekaleandfreshparsleyin3Tbspoil.Spread evenlyandinasinglelayeroncookiesheets.youwillneedtocooktheseaboutanhour,stirringand tossingfrequentlyuntillargestvegetablesaresoft.youcantestthisusingafork. Whilevegetablesareinoven,cookbrownrice,accordingtopackagedirections.Drain,transfertoa bowl.stirinparsleyandremainingoil.seasonwithsaltandpepperifdesired.serveorzowith vegetables,anddrizzlewithbalsamicvinegar. Serves6 Setaside½ofvegetablesfortomorrow smeal. 5

6 RoastedRootWraps RoastedRootVegetables 1tbspoliveoil Glutenfreewraps Yourfavoritedressing,vegenaise,oravocado Inaskilletheatoilovermedium.Addleftoverroastedroots.Heatstirringfrequentlyuntilallvegetables areheatedthrough,beingcautioustonotburnthem.addwarmveggiestowrap,andadddressing. ServeImmediately.Servesupto6,dependingonhowmanyvegetablesyoureheat. BrownRiceRisotto 2TbspOliveOil ½MediumOnion,chopped 1MediumBellPepper,seeded&chopped 1CupBrownRice,shortormediumgrain 1clovegarlic,minced ½tspturmeric 3½Cupsvegetablebroth(fornon[vegetarians,youcanusechickenbroth) Preheatovento425.HeattheoilinalargeovenproofpanwithalidorDutchovenovermediumheat. Addtheonionandbellpepperandcookfor3minutes.Addrice,garlic,turmericandsauteforabout2 minutes.addthebrothandbringtoaboil.coverandplacecarefullyinoven.bakeuntilallthebrothis absorbedandthericeistender,about50minutes. Serves4 Cooktwiceasmuchandusericeinyourbreakfastburritosthenextmorning Noodles&VegetableswithSesameDippingSauce InspiredbyVegetarianTimes,Oct BabyBokChoy 2LargeCarrots 8ozsnowpeas,trimmed 8ozricenoodles(thin) 3greenonions,thinlysliced 1½tsptoastedsesameseeds SesameDippingSauce(tosavetimeandmoney,youmayopttobuyyourdippingsauce) ¼cuplowsodiumtamari 2Tbsplimejuice 2Tbspfreshgratedginger 2Tbspricevinegar 4clovesgarlic 6

7 1Tbspagavenectar 1Tbsptoastedsesameoil Forsauce:blendallingredientsinablender.Drizzleovernoodlesandveggiesbeforeserving. Tomakenoodlesandveggies:Setsteamrackinlargepotandbring1cupofwatertoaboil.Arrange bokchoyinrack,reduceheattomedium[low,coverandsteam1minute.addcarrotsandsnowpeas, andsteam2minutes. Inasaucepan,cookricenoodlesaccordingtopackagedirections.Removenoodlesfromcookingwater withforkandsplitbetweenbowls.adddesiredveggiesandsauce.servewarm. Serves6. You llwanttomakeextraorsetaside½ofthenoodlesandveggiesfortomorrow sdinner SimpleSoup InspiredbyVegetarianTimes,Oct cupsvegetableorchickenbroth 1wholestaranise 4[6cupssteamedvegetables 2cupscookedricenoodles 1/8cupsesamedippingsauce Fromtheeveningbefore,Iactuallyjustcombinedmyvegetables,sauceandnoodlesinoneplastic storagecontainerandsetitinthefridgeovernight. Simplyheatbrothwiththeanisetoaboil.Reducetosimmer,thenaddedtheleftoversandalloweditto simmerforabouttenminutes.removetheanisestarbeforeserving. Serves6. BroccoliSalad ¼cupbalsamicvinegar 2TbspDijonmustard 2Tbsphoney ¼tspsalt ¼pepper 4tbspoliveoil 2headsbroccoli 1smallredonion ½cupwholealmonds,raw ½cupdriedcranberries 7

8 Inalargebowlmixtogethervinegar,mustard,honey,saltandpepper.Whiskinoiluntilwellblended. Setaside. Removebroccolifloretsfromstalkandaddtovinaigrette.Addonion,almonds,andcranberriestothe bowl.tossandserve. PizzaNight GlutenFreePizzaCrust(IuseUdi s) OliveOil MincedGarlic ¼onioncutintostrips Spinach *optionaldairyfreecheese BakeCrustaccordingtodirections.Layervegetables,asyoudesire.Toastinovenuntilalltoppingsare warmedthroughandedgeshaveturnedlightlybrown.iloveusingoliveoilinplaceoftomatosauce,and wemaydoadairyfreecheese,butwehaven tfoundonethatmeltsverygood. NourishingLovelyDesserts&snacks SpicedNuts 1mediumeggwhite 2cupsmixednuts ½cuppumpkinseeds 1Tbsphoney 2tspgroundginger ½tspcinnamon ½cupdriedcranberries Preheatovento350.Inalargebowlwhiskeggwhiteandhoney,addnutsandseeds.Tosstogetherto coatevenly.addginger,cinnamon,andcranberries.spreadonungreasedcookiesheets.bakeuntil browned about20minutes. Servealoneorsprinkleonsaladsandyogurts ResourcesandAmazingRecipeBooks CleanEatingMagazine,March2012 VegetarianTimes,Oct2011 8

9 9 Produce 1lemon 1lime 2GrannySmithApple 1Mango 4babybokchoy 2headsbroccoli 8ozsnowpeas 1bunchgreenonions Romainelettuce 1bunchfreshparsley 1bunchBananas 1BunchBabySpinach 3yellowonion 1redonion 1bellpepper 2largecarrots 1bagfingerlingpotatoes 2 4newpotatoes 1celeryroot 1cauliflower Cilantro Garlic ginger frozenstrawberries 1pkgdriedcranberries Walnuts Almonds toastedsesameseeds pumpkinseeds CannedGoods 1canroastedgreenchilies 1candicedtomatoes,MuirGlenn 1canblackbeans Dairy organic,freerangeeggs AlmondMilk FermentedCoconutwater(GoodBelly) AlmondYogurt Grain GlutenFreeBread CanyonBakehouse7grain GlutenFreetortillas GFPizzaCrust FlaxSeed ChiaSeeds SteelCutOats BrownRice thinricenoodles Lentils&Beans Cookinggoods RealVanillaExtract notflavoring VegetableBroth 3boxes SunflowerOilSpray OliveOil Cinnamon StarAnise Cumin SeaSalt Pepper Turmeric MapleSyrup honey mustard vegenaise garlicherbblend Tamari RawCacao coconutnectar Toastedsesameoil ricevinegar balsamicvinegar GROCERYLIST: