Monday, March 26, 2012

Weekly Menu Plan #3 with Suggested Grocery Shopping List (Dairy, Gluten and Refined Sugar Free)

Here is another meal plan, this time I added a suggested grocery list.  I am not sure if I covered all the ingredients so do double check.  My hope is that it can be used as a guide. 


Day #1

Breakfast: Irish Soda Bread with Sugar Free Jam (Crofter's Jam)
Lunch: Raw Vegetables with Hummus
Dinner: Stewed Beef, potatoes and green beans

Day #2
Breakfast: Cranberry Instant Breakfast Porridge (from Domestic Diva)
Dinner:  Garden Salad with Creamy Dressing

Day #3
Breakfast: Breakfast Pudding
Lunch: Tomato/Vegetable Toasted Sandwiches with Gluten Free Bread
Dinner:  Spiced Rice with Black Beans with Spinach Salad

Day #4
Breakfast: Omelette with pepper, tomatoes, and mushrooms
Lunch:  Leftover Spiced Rice with Black Beans 
Dinner:   Flat Bread, BBQ Lentil Patties and Raw Vegetables

Day #5
Breakfast: Coconut Jam Bars and Fruit
Lunch: Home Fries and Three C's Juice (Juicer)Spinach Pesto

Day #6
Breakfast: Smoothie
Lunch: Raw vegetables with Baba Ganoush
Dinner:  BBQ eggplant, zucchini, chicken and sweet potatoes

Day #7 
Breakfast: Gluten Free Pancakes
Lunch: Leftover Spiced Spinach, Rice and Goat Feta Option
Dinner:  Fish and Quinoa Dill Salad


 I will assume you have the following items, but check in case you are running low:
  • Gluten free flour combinations (ex. brown rice, sorghum, millet, buckwheat,  chickpea, coconut, almond, teff, tapioca starch and potato starch)
  • Guar Gum or Xanthan Gum
  • Gluten free baking Powder
  • Baking Soda
  • Natural Sweeteners (honey, stevia, maple syrup, agave, coconut sugar)
  • Oil/Spread (coconut, grapeseed, earth balance spread)
  • dairy free milk
  • apple cider vinegar
  • gluten free extracts (vanilla, almond)
  • cocoa powder

Suggested Grocery List:
If you are planning on following this menu plan you will need:
  • apples (if desired for pancakes, juicing)
  • kale (for juicing)
  • orange (for juicing)
  • sweet bell peppers 
  • celery 
  • onions
  • garlic
  • cashews
  • tomatoes 
  • avocados
  • green beans
  • spinach
  • egg plant
  • basil
  • dill
  • zucchini
  • sweet potatoes
  • potatoes
  • vegetables eating raw
  • favourite fruit as a side
  • chickpeas
  • black beans
  • coconut
  • rice
  • quinoa
  • stewing beef
  • chicken
  • eggs
  • favourite fish
  • goat feta cheese
  • Sugar Free Jam
  • Bread Yeast
  • your favourite smoothie combinations
  • favourite seeds and nuts (for breakfast pudding, porridge)

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