Sunday, June 03, 2012

Weekly Menu Plan #4 with Suggested Grocery Shopping List (Dairy, Gluten and Refined Sugar Free)

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

Day #1

Lunch: Hummus, raw vegetables and flax crackers
Dinner: BBQ chicken, rice salad and roasted cauliflower

Day #2
Breakfast: Nature's Path Cereal and fruit
Lunch:  Leftover Rice salad
Dinner:  Spinach and Basil Soup and garden salad

Day #3
Breakfast: Chia Pudding and fruit
Dinner:  Chicken Stew and raw vegetables

Day #4
Breakfast: Cinnamon Buckwheat Biscuits and Stewed Rhubarb
Lunch: Leftover Chicken Stew and raw vegetables
Dinner:  Fish, quinoa and Bell Pepper and Dill Salad

Day #5
Breakfast: Spinach Smoothie and Raw Energy Cookies
Dinner:  Chicken Marbella, brown rice and garden salad

Day #6
Breakfast: Omelette with mushrooms and peppers
Dinner:  Shepherd's Pie and garden salad

Day #7 
Breakfast: Granola Bars and fruit
Lunch: Leftover Shepherd's Pie

 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, coconut sugar)
  • Oil/Spread (coconut, grapeseed, earth balance spread)
  • dairy free milk
  • apple cider vinegar
  • gluten free extracts (vanilla, almond)
  • cocoa powder
  • an array of spices

Suggested Grocery List:
If you are planning on following this menu plan you will need:
  • an orange 
  • bananas
  • strawberries (fresh or frozen)
  • lemons
  • rhubarb
  • sweet bell peppers 
  • celery 
  • onions
  • garlic
  • spinach
  • Belgian endive
  • broccoli
  • shallots
  • tomatoes 
  • avocados
  • green beans
  • tomatoes
  • cauliflower
  • mushrooms
  • zucchini
  • zucchini
  • sweet potatoes
  • potatoes
  • basil
  • dill
  • vegetables eating raw
  • favourite fruit as a side
  • chia seeds
  • chickpeas
  • navy beans
  • nutritional yeast
  • shredded coconut
  • rice
  • quinoa
  • chicken
  • eggs
  • favourite fish
  • goat feta cheese
  • cereal
  • flax seeds (crackers)
  • favourite seeds and nuts (for granola bars)

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