New Beginnings Health & Wellness dba Back2Basic Nutrition. Back2Basic Nutrition s Meal Planning on a Budget

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1 Back2Basic Nutrition s Meal Planning on a Budget Weekly Plant Based Gluten Free & Dairy Free Family Friendly meals designed with the busy on a budget family in mind. There are certain staples that if you simply keep them on hand, will make eating well very easy and more affordable! I list these in Pantry Stock. Your first few shopping trips may be more expensive as you develop a stable stocked pantry. There may be many foods you simply do not have yet, but as you accrue them, you ll find it makes weekly shopping way more affordable! Tips for helping you stay on track: Contact me or learn more about what I do: To learn more about the nutrient content of the foods provided in this meal planning program, visit: This weeks Nourishing & Simple Plan Sunday Monday Tuesday Wednesday Thursday Friday Saturday Banana Smoothie leftovers Quinoa Pilaf Healthy Oatmeal Fresh Greens Salad w/ radishes, jicama, vinegar & olive oil Green Bean & Mushroom Stir fry w/ rice Coco-Yogurt Parfait Crudités & hummus Roasted Salmon w/ Asparagus & Rice Healthy Oatmeal Coco-Yogurt Parfait Healthy Oatmeal Breakfast Sandwiches leftovers Fresh Greens leftovers Roasted Salad w/ Veggie Wrap tomato, cucumber, summer squash, sunflower seeds, & vinegar & oil Veggie Tostada Taco Salad leftovers Pizza Night ************************************************************************************ Repetition: I like to introduce a lot of variety into my diet, but I also have weeks where I eat a lot of the same things. Time and budget determines this. This week, I show you how you can save money by repeating some of the foods through out the week. An example is the oatmeal breakfast. Create variation by adding different toppings like flax, chia, fresh fruit, or coconut yogurt.

2 My Choice Meal Plan Matrix Sunday Monday Tuesday Wednesday Thursday Friday Saturday Snacks for this week: This is your matrix! Choose your favorite recipes and schedule your week to look the way you want it to look. Place this page on your refrigerator to make sure you stay on track with your intention. Notes:

3 Snack ideas for the masses: Bananas Breakfasts, nourishing starts for happy and healthy days! Healthy Oatmeal 1 Cup Quick Oats ¼ cup dried cranberries 1 tsp cinnamon *for added power, top with raw pumpkin seeds Simply add 1 to 1 ½ cups boiled water and top with cranberries (or any other dried or fresh fruit) and cinnamon. I also love to add a touch of maple syrup or honey. Banana Smoothie 2 Bananas 1 Cup Vanilla Coconut Yogurt 1 Cup Coconut Milk 1 tsp Raw Honey 1 tsp flax seeds Blend all ingredients until smooth Easy Breakfast Sandwiches 1 egg per person ¼ cup watercress leaves per person, chopped Gluten Free Rosemary Foccocia Bread(Canyon Bakehouse sells this) Red Pepper Hummus, 1 tbsp per sandwich Poach Egg: Fill an 8 inch sauté pan ¾ full with water. Heat over medium heat and bring to a light boil. Add the vinegar. Crack eggs into a small tea cup, one at a time. Slide the eggs gently into the water. Turn off the heat and cover for three minutes. Remove with a slotted spoon and set on paper towels to drain. Preheat oven to 375. Toast Foccocia Bread for seven to ten minutes. Remove from oven, cut into sandwich size squares and in half to form a sandwich. To serve, spread hummus on top and bottom of foccocia, layer watercress then egg, top off with foccicia. Coco-Yogurt Parfait 1 Cup Coconut Yogurt (I find this at Whole Foods or Sunflower Market) ¼ Cup Homemade Granola or favorite brand

4 ½ Cup Mixed Berries ½ tsp Flax Seed Layer yogurt, granola and fruit, sprinkle with flax seed Luscious Lunches Lunchtime can be simple or complex. If you prefer to have a heavier lunch, simply choose one of the dinner meals for this space and have a light salad at dinner time. Roasted Sweet Veggie Wrap 1 pkg gluten free tortillas 1 Red Bell Pepper, seeds removed and cut into 1 chunks 1 Green Bell Pepper, seeds removed and cut into 1 chunks 1 small eggplant, peeled and cut into 1 cubes ¼ Yellow onion, cut into 1 strips 1 small tomato, diced Fresh parsley Fresh Watercress 2 4 Tbsp olive oil Preheat oven to 400 F. Line large cookie sheet or baking sheet with foil. Lightly coat with olive oil. In a medium bowl, place all vegetable chunks, except tomato and fresh greens. Drizzle with 2 Tbsp olive oil and toss to coat. Spread vegetables out onto cookies sheet in a single layer. Bake for Check for tenderness. Turn vegetables and return to oven, cooking for up to 30 more minutes. Serve on a tortilla with fresh tomatoes, watercress and parsley. Top with Italian or Ranch dressing for lots of zippy flavor! ** reserve some vegetables for the Pizza recipe tonight! Dinner for all to thrive! B2B Tip: Start this week off by making a large batch of wild, brown or mixed rice to save time during the week. Green Bean & Mushroom Stir Fry 1 cup rice, cook according to pkg directions 2 tbsp coconut oil 4 tbsp olive oil

5 4 Cups frozen green beans (or fresh) 10 fresh mushrooms, sliced 2 clove garlic, minced 1/8 cup sliced almonds Heat coconut oil and olive oil in a nonstick skillet or wok over medium heat. Add beans and cook until they begin to soften. For frozen, this is a bit less time than fresh. Add mushrooms and garlic. Allow to cook for about ten minutes, stirring often. Just before removing from heat, add almonds. Serve warm over or next to brown rice. Serves about 4 Quinoa Pilaf 2 Tbsp. Coconut Oil 1 medium Yellow Onion, finely chopped 1/2 Red Bell Pepper, finely chopped 1 Garlic Clove, minced ¼ cup chopped Almonds 1 cup organic quinoa 1/8 tsp. Pepper ¼ cup chopped Fresh Chives Sea Salt and Pepper to Taste 1 tsp. Cayenne Pepper To start, cook the Quinoa according to package directions. In a separate sauté pan, heat 2 Tbsp. coconut oil on medium high heat in a pan. Sauté the Onion, Bell Pepper, and Garlic, stirring occasionally until the onions are translucent, but not browned. Remove from heat and put into a large serving bowl. Stir in almonds, basil, chives, and cayenne. Salt and Pepper to taste. Serve Sautéed veggies over bed of quinoa. Roasted Salmon w/ Asparagus & Rice 4 salmon fillets, skin on one side 1 tbsp olive oil For sauce:

6 lemon juice warm olive oil 1 clove garlic, minced 3 sprigs rosemary, minced 1 2 cups cooked rice 1 bunch asparagus For Fish: Preheat oven to 450 F. In an oven proof skillet or pan, heat oils over medium-high heat. Sear the salmon,(lay the salmon fillet carefully in skillet) skin side up turning then placing them in the oven. You ll cook about 5 7 minutes roasting fish and sealing in moisture. Meanwhile, place all ingredients for the sauce in a small bowl and mix with a fork. Spoon sauce over fish before serving. For Asparagus: Rinse and trim ends from asparagus. Lay flat in a glass baking dish. Drizzle with olive oil. Bake next to fish for up to ten minutes. They should be ready at about the same time. To reheat rice, simply put 2 tbsp water in a sauce pan and add rice. Season as desired, or with lemon and pepper. Serve next to fish and asparagus. Veggie Tostada 1 package baked tostada shells 1 can organic refried beans with green chilies and cilantro 1 organic tomato ½ lb assorted olives, pits removed, thinly sliced 2 cups washed organic super greens salad mix 2 green onions, sliced into small coins 1 jalapeno, sliced into coins 1 ripe avocado Your favorite salsa Over medium heat, heat beans through until quite warm, stirring frequently. If they start to dry out, you might add 1 tsp coconut oil. Remove from heat. Allow everyone to dress their own tostada by setting out the cut options on the table. Spread beans in a thin layer on each tostada shell and top with desired ingredients.

7 Taco Salad 1 pkg mixed greens 1 lb grass fed ground beef taco seasoning Corn Chips 1 large tomato ¼ cup chives 1 Avocado, diced Your Favorite Salsa In a medium skillet over medium heat, brown ground beef, seasoning with taco seasoning according to pkg directions. You can find quality organic taco seasonings at any healthy foods store. On each plate layer: corn chips, lettuce, tomato, chives, beef, avocado, salsa Serve immediately. Serves 4 Pizza Night Gluten Free Pizza Crust ( I use bob s mill) Fresh Tomato Fresh Basil Olive Oil Minced Garlic leftover roasted veggies *optional dairy free cheese Bake Crust according to directions. Layer tomato, basil, spinach, olives, etc.; as you desire. Toast in oven until all toppings are warmed through and edges have turned lightly brown. I love using olive oil in place of tomato sauce, and we may do a dairy free cheese, but we haven t found one that melts very good.

8 Nourishing Lovely Desserts & snacks- Pear Kuchen 1 1/2 cups organic flour 1/2 cup raw cane sugar 2 organic cage free eggs 2 tbsp lemon zest 2 tsp aluminum free baking powder 1/2 tsp salt 1/4 cup earth balance spread, set out to room temperature Mix all dry ingredients together with a fork. Add eggs and earth balance. Using your hands (take your rings off for this part) mash it all together until you have a dough formed. Press into a 9 11 coconut oil greased glass baking dish. Preheat oven to 400. Wash, core and cut pears into 1/2 or 1/4 slices and lay on top of the dough. Place in oven for 25 minutes. Mean while mix together the following in a small mixing bowl: 1 egg yolk 1 tsp cinnamon 1/4 cup sugar 3 tbsp coconut milk When pears and crust are complete, remove from oven. Carefully pour over pears. Return pan to oven for 5 to 10 more minutes. This dish is amazing with ice cream or whipped topping.

9 GROCERY LIST: Produce ¼ cup dried cranberries 2 Bananas 1 lemon 4-5 medium ripe pears ½ Cup Mixed Berries 1 bunch watercress 2 Red Bell Pepper 1 Green Bell Pepper 1 small eggplant 2 Yellow onion 3 small tomato Fresh parsley 3 clove garlic 1 ripe avocado 1 jalapeno 1 bunch asparagus 1 small bunch fresh chives sliced almonds 2 cups organic super greens salad mix 10 fresh mushrooms 4 Cups frozen green beans (or fresh) Dairy & Refrigerated Organic Free Range Eggs Plain and/or Vanilla Coconut Yogurt Coconut Spread unsweetened and vanilla almond milk Coconut Milk Roasted Red Pepper Hummus Meat 4 salmon fillets 1 lb grass fed ground beef Grain Flax Crackers Corn Chips Flax Seeds Quick Oats organic quinoa brown rice Homemade Granola or favorite brand 1 package baked tostada shells 1 pkg gluten free tortillas Gluten Free Rosemary Foccocia Bread(Canyon Bakehouse sells this) Legumes Condiments Raw Local Honey maple syrup Canned Goods 1 can organic refried beans with green chilies and cilantro ½ lb assorted olives Your favorite salsa Baking/Cooking Needs vegetable broth Balsamic Vinegar cinnamon Pepper Sea Salt Cayenne vanilla extract raw cane sugar Raw Cocao Powder Garlic Pepper Seasoning extra virgin Olive Oil Coconut Oil Himalayan Sea Salt GF Flour blend (I really like Bob s Mill) GF Pizza Crust Mix (bob s mill) taco seasoning

10 Gluten Free & Dairy Free Pantry Staples and Essentials Grains: Veggies: Dairy Like: Baking Goods: Seasonings: Brown Rice Oatmeal Quinoa Millet Soba Noodles GF or sprouted grain wraps GF Bread* Spinach Kale Arugula Mesclun Mix or Spring Greens Celery Sweet peppers Garlic Onion Mushrooms Sweet Potatoes Almond Milk Coconut Milk Coconut Yogurt Coconut Spread Eggs Seeds: Legumes: Sweeteners: GF Flour Blend Baking Soda Baking Powder Nut Butter Coconut Oil Extra Virgin Olive Oil Vanilla Vegetable Broth Balsamic Vinegar Red Wine Vinegar Sea Salt Peppercorns Tamari Garlic Seasoning Dulse Cinnamon Turmeric Salsa Pumpkin Flax Sunflower Sesame Chia Black Beans Pinto Beans Cannellini Beans Honey Agave Maple Syrup *I love Canyon Bakehouse Bread, it s made here in Loveland Colorado and had a fine texture and excellent taste! You can ask for it in your local store, or order online!

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