Monday, January 2, 2012

Week 1: Menu and Grocery List for Two


Eating gluten free, grain free and sugar free leaves the body cleansed and with more energy, but it does require more time in the kitchen and a longer grocery list.  I tend to overbuy at the grocery store without clear ideas of recipes for the week.  I can't tell you how many times I bought beets with good intentions, only to find them two weeks later, limp and wilted.

This is a menu and grocery list I followed, I hope it works for you.  I like to eat a lot and I really like variation.  If you don't mind eating the same thing three nights in a row- go for it!  Following the SCD, GAPS and Paleo diets really has to be a personal endeavor fit for your needs and wants.  Elana's Pantry posted a Weekly Paleo Meal Plan and Food Renegade has lots of great Real Food inspiration.

It's important to eat snacks inbetween meals.  Doing so keeps blood sugar levels even and discourages overeating at meal times.  As for dessert, I don't always want it- after kicking the sugar habit and eating all of that nutritious food during the day, I'm usually satisfied after dinner.  But if I ever do want a sweet fix, I go for one of my snack options or bake something indulgent

Snack Ideas:
-peeled apple slices or carrot sticks with peanut butter
-cheese stick
-red pepper slices
-orange slices or grapefruit halves
-peanuts and raisins
-yogurt with honey
-baked apples
-almond flour muffin
-Larabars

Check back soon for Week 2!

Week 1 Menu:

Sunday
B: Coconut Flour Waffles with Pork Breakfast Sausage, (make Yogurt- ready in 24 hours)
L: Saturday Leftovers or quick salad with canned sardines
D: Baked Chicken with Roasted Lemon Broccoli, Smashed Cauliflower and Cranberry Relish, bake muffins

Monday
B: Coconut flour waffle and apple slices (peeled)
L: Left over Baked Chicken with Roasted Broccoli and Smashed Cauliflower
D: Sausage and Peppers Stove Top Frittata and quick green salad with tomatoes and goat cheese
Note: For this Frittata recipe, use the remaining morning sausage from Sunday, replace the milk with yogurt and the mozarella with swiss cheese.  Also, prep the onion and peppers for Stuffed Peppers tomorrow night.

Tuesday
B: Coconut Milk and Berry Smoothie (use an extra ripe banana or leave it out)
L: Left over Stove Top Frittata, carrot sticks and muffin
D: Bison Meat stuffed Peppers (add 1/2 C left over smashed cauliflower and cheese if you prefer)

Wednesday
B: Muffin, grapefruit half and yogurt
L: Leftover Bison Meat stuffed Peppers
D: Pork Chops with Butternut Squash Puree and Frozen Green Beans
Note: add a little salt, butter and honey to the squash puree.

Thursday
B: Leftover Stove top frittata with "Corn" Muffin
L: Leftover Pork Chops with Butternut Squash Puree and Frozen Green Beans
D: Easy Tuna Melts with Frozen Peas and quick green salad
Note: These are for individual Tuna Melt sandwiches, use a muffin or simply make without the bread

Friday
B: Yogurt and berry smoothie
L: Left over Easy Tuna Melts and peas
D: Veggie Lovers Pizza and mixed greens salad

Saturday
B: Scrambled Eggs with Tomatoes and Swiss Cheese
L: Left over Veggie Lovers Pizza and quick green salad
D: Eat out! or Prepare Quick and Easy Spaghetti Squash with Meat Sauce (beef, bison, venison or turkey)

Week 1 Grocery List:
1 spaghetti squash
1 large onion
1 bag organic baby carrots
1 large pack organic salad greens
1 pack organic tomatoes
5 peppers, mixed yellow, red and green
2 heads organic broccoli
1 head organic cauliflower
1 large can organic crushed tomatoes
1 bag frozen organic green beans
2 bags organic frozen peas
1 box frozen squash puree
1 bag organic frozen berries
1 bag organic cranberries
1 bag organic oranges
1 bag organic apples
1 bag grapefruits (will last more than a week)
2 cans of tuna
1 organic chicken
1 lb grass fed beef
1 lb free range pork
1 pork roast (slice into thick pork chops)
2 cans organic coconut milk (without thickeners)
1 pt half and half
1 small plain yogurt or yogurt starter
1 small package of goat cheese (if affordable)
1 block each cheddar and swiss cheese
2 dozen eggs

Staple Pantry Items:
coconut flour
blanched almond flour
coconut oil
butter
olive oil
Lemons
honey
black tea
green tea
peanut butter
mayo (GF storebought or homemade)
canned Tuna
canned Sardines
canned/jarred Tomatoes

2 comments:

Annette said...

Thank you SO much for this list. Awesome!

Mollie Frances said...

Hi Annette,
You're welcome, I'm glad it helps!
Mollie