After a summer of eating poorly, I finally sat down yesterday for a couple of hours and planned out a healthy two week meal plan for my family of six.
I had all of the notes and handouts from the nutritionist that I had seen at the gym in the past as well as some recipes I had printed off from the internet for school lunch ideas. With my pen and paper, I planned a menu for one week and we will duplicate the same menu for my second week also.
I have recently stopped running (due to laziness mainly) but coupled with this and possibly my low thyroid condition coming back again, I had noticed I was gaining weight. I also took into count that I ate terribly throughout the summer with many bbq’ed foods and lots and lots of carby food. (Burgers, hotdogs, corn on the cob as a few examples)
I had noticed the past few weeks, I quite often had a dull stomach ache. After having a bbq with friends on the weekend and eating processed burgers with white buns, potato salad (yummy), and corn on the cob, I went to bed early with some pepto bismol because I had a sore tummy and even worse than the usual dull ache I had been experiencing.
At that point, I had talked many times about getting back to our eating clean diet but just hadn’t made the time to sit down and get it planned. After Saturday night, I knew that I finally had to make the change and get back to a healthy and nutritious meal plan for the entire family.
After two hours of sitting in front of computer, with a pen and paper and nutrition hand outs, I planned our menu.
| Meal Planner | |||
| Sept 3 to Sept 17 , 2012 | |||
| Breakfast | Lunch | Dinner | |
| Mon | whole wheat blueberry pancakes with a side of berries | tuna sandwich on whole wheat with lettuce and light mayo w cucumbers on side | chicken stirfry w alfalfa sprouts, yellow and red pepper, brocolli, green beans on brown rice |
| Tues | cereal w yogurt | summer sausage, cheese cubes, and kashi pita crisps | home made burgers on whole wheat bun with mixed salad |
| Wed | scrambled eggs and toast | turkey roll ups (turkey meat on whole wheat wrap w lettuce, mayo, green peppers) | fish and a salad |
| Thurs | toast with peanut butter and a glass of milk, fruit | kids at school- bagel w cream cheese adults- chicken caesar salad | whole wheat spaghetti with pasta sauce and ground turkey |
| Fri | oatmeal with raisins | chicken sandwich w light mayo and lettuce | salmon with brocolli and cheese sauce |
| Sat | bacon, eggs and toast | soup and sandwich | steak on a whole wheat bun with grilled green peppers and zuchinni w sweet potato fries |
| Sun | egg white omelette with turkey and cheese | grilled cheese sandwich w apple slices | baked chicken parmasean with side of whole wheat pasta |
The above menu does not show the snacks that I have planned for the children’s school lunches but I will give a few examples below:
Grapes (red and green)
cheese strings
celery with cream cheese and raisins (ants on a log)
a yogurty fruit salad ( strawberry yogurt mixed with catalopue, grapes, strawberries)
cheese and crackers
apples
My menu is a bit different. I am trying a low carbohydrate diet otherwise known as Keto Diet. I am eating low carb but still following the principles also of eating clean and I am not eating anything white, or processed. I am not eating bread, pasta, limiting sugar as much as possible and eating clean as well.
And, even though it has been only two days, the dull stomach ache I have had recently has not came back so it could be a coincidence that it has gone away with my new eating habits already (hoping so) but I will keep you posted. So far so good!
First Day School Lunch pictured below:
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