Category Archives: Weekly Menu Plan

Menu plans

Peggy’s Menu Plan #2

I thought I’d be posting a new menu plan every week for you, and now I realize that may have been just a tad bit ambitious for me.  Even though I do create one each week for my family, converting that piece of paper (yes paper) onto my blog with links and recipes is a whole other story.

Plus, I’ve had time to think about other things I’d like write about here that may be of value to you, and slightly more interesting than a menu plan.

So my new goal is to post a 7 day menu plan every 3 to 4 weeks or so.  They will still be menus from consecutive weeks of dining at my home.  That way you’ll get my notes of how we deal with any bumps & blips in the plan, as you’ll see below, and so you can see that they are in fact my family’s actual plans.  In between those weeks, I’ll be posting other tips and info about healthy eating and lifestyle habits to help feel and look your best.

So here is Menu Plan #2:  (Click here for the first plan I posted back in February.)

As often happens, the latter part of last week’s plan shifted a bit after we ended up going out to dinner on Saturday evening.  AND… I forgot to take the shrimp out of the freezer.  ):

So last Sunday’s dinner plan became this Tuesday’s menu.  Flexibility is key when it comes to menu planning.  No doubt plans will change in your day-to-day busy-ness as well.  This is just one example of how having a plan doesn’t mean you have to stick to it word for word, and can actually give you a jump on next week!

Monday – Roast Chicken, Zucchini & Squash, FRO Brussels Sprouts

Tuesday – Stir Fried Shrimp & Vegetables, Brown Rice

# We often use different vegetables.  This week I’ll be using you red & green bell peppers, carrots & snow peas, since we already had zucchini & squash last night.

Wednesday – Quinoa w/Roasted Jalapenos & Grapes*, Sautéed Swiss Chard

*We love this recipe!

Thursday – Turkey Marinara w/ Spaghetti Squash, Green Beans

#I saute chopped veggies (green pepper, onion, carrots, whatever you like), then add ground turkey and cook until no longer pink; add a jar or 2 (depending on the size of your family) of organic pasta or spaghetti sauce, and heat til warm.  So simple!

Friday –  Rockfish Chimichurri, Roasted Asparagus, Succotash

# This recipe is good with salmon or any flaky white fish

Saturday – Hamburgers, Broccoli, Sweet Potato Fries

# Whole Foods has the best, pre-made, uncooked burgers… usually around $6 to $7 for 4 burgers.  We top with sliced tomato, avocado and Dijon mustard and eat w/ a knife & fork.  It’s so delicious, no one misses the bun!  Also, cook just enough fries for everyone to have a small portion.

Sunday – Chick Pea Vegetable Soup, Salad

# I’ll post the soup recipe separately… It’s another one from a magazine.

 

Peggy’s Menu Plan #1

As promised, below is my family’s dinner menu plan for the week.

My modifications to linked recipes are noted directly under the link with the pound (#) symbol.

On days where I list two vegetables, I usually use one fresh & one frozen.  So I’ll mark the frozen ones with “FRO”, and all others are fresh.  Unless otherwise noted, we cook most of our veggies, fresh and frozen, in a steamer pot, sprinkled with a little garlic salt and/or our favorite dried herbs.

So here goes for this week…

Monday – Baked Chicken w/Spinach & Pears, Asparagus – roasted w/ garlic & olive oil (or steamed)
#Omit bleu cheese or substitute goat cheese (It’s delicious without any cheese.)
Tuesday – Sweet Potatoes w/ Collards & Adzuki beans, FRO California-blend veggies
# I originally doubled the recipe because it said it serves 2 and we are 3.  But it made way too much.  I now sometimes double the beans (for more protein) & collards only.
Weds – Baked salmon, Stir-fried Bok Choy, FRO Haricots Verts (green beans)
Just brush fish with lemon juice and/or olive oil & sprinkle with your favorite seasonings or herbs.  We discovered McCormick’s Mediterranean Sea Salt is fabulous for fish (& more).
Thursday – Lentils with Zucchini & Herbs, FRO Brussels Sprouts
# I’ll post this recipe separately, because it’s from a magazine.
Friday – Asian Turkey Lettuce Wraps, Broccoli, FRO Succotash*
#We always omit the peanuts, because there’s already plenty of protein.
Saturday – Tuscan Kale & White Bean Soup & Salad
# We always use 3 or 4 (not 2) large, FRESH carrots, and 2 cans of beans for added protein.  If it’s too thick, just add water or more broth.
Sunday – Stir Fried Shrimp & Vegetables, Brown Rice
#You can substitute pretty much any veggies you like with this recipe, which I recommend for this week if you are going to do the Lentils w/ Zucchini.  For example, we’ve made this with bell peppers, snow peas & carrots.

* What I call “succotash” is some combination of peas, carrots & corn, sometimes green beans. That is just what my Mom always called it, but they’re usually called Mixed Vegetables on the package.  I like these with vegetarian meals especially because you get a little more protein from the peas.

Happy Eating!

What’s for Dinner?

Well I wrote my 1st blog, got it posted and then BAM!  Three months flew by!  Between the holidays and preparing for my new weight loss classes, Peggy’s Scoop got lost in the shuffle.

But I’m back with a new theme that I hope you’ll like and take advantage of.  I’ve decided that one way to keep me honest, and posting more regularly is to share something that I’m already doing, and would also be of benefit to you.  And one thing I do every Sunday (sometimes Monday), is to create a dinner menu plan for my family for the upcoming week.  It’s taken me several years, but I have finally amassed a fairly large repertoire of recipes that fit my three most important criteria.  They are:

1) Healthy – according to the low glycemic & balanced menu planning I teach in my Healthy Living & 10 Day Jump Start programs.

2) Simple – I really hate to cook, so the less time prepping, cooking & cleaning up the better.

3) Delicious – I’ve convinced my husband and daughter, and now I like to show you that healthy eating can not only be delicious, but is usually more satisfying than anything else.

So starting this weekend, I’ll be posting my personal menu plan, with recipes, for you to use as is or tweak according to your personal tastes and schedules.

But first, let me give you some insight into how I try to structure these plans, mostly so that it’s easier for me to come up with something that’s balanced and has variety each week.  When I first started doing this over six years ago, I struggled for many months until I finally hit on the idea of a menu plan “template” so-to-speak.  It goes like this…

Day 1 – Fish/ seafood

Day 2 -Vegetarian / vegan
Day 3 – Poultry
Day 4 – Vegetarian / vegan
Day 5 – Fish/seafood
Day 6 – Beef or lamb
Day 7 – Soup & salad

Obviously, these can be moved around as needed to fit the current week’s schedule, tastes, items in the pantry, etc.  But the idea is 2 nights of seafood, 2 nights vegetarian, 2 nights poultry, 1 night beef or lamb.  It’s turned out to be a great starting point for me, because now I don’t feel like I have to pull things out of the air quite so much.

So keep your eye out in the next few days for my next post, with 7 days of great eating!

In the meantime, I’d love to hear how you handle meal planning at your home.  Does the question “What’s for dinner?” make you cringe (like it used to for me)?