Tag Archives: dr fuhrman

Meal Plan – Week 6

I have to admit, I have not been doing a great job the last couple of weeks. So, I am re-assessing and to try and stay as much on track as possible, a couple of allowances have been added. This is to ensure I am keeping to the right food options, at least 80-90% of the time (that’s the goal anyway right :-), allowances are denoted with the ^).

I have also added my exercise commitment for the week.

DAY BREAKFAST DINNER EXERCISE
Sunday Oatmeal with Grated Apple + Sultana’s Roast Chicken dinner with roast vegetables and steamed greens 3-4 Mile Walk
Monday Oatmeal with Banana and Almond butter Vegetable Baked Pasta
Tuesday Whole Grain Cereal with Soy ^Shepherd’s Pie (my husband’s favorite meal) 3-4 Mile Walk
Wednesday Fruit + Flax Seed Pizza* (Vegetarian restaurant meal)
Thursday Whole Grain Cereal with Soy Omelets
Friday Oatmeal with Banana and Almond butter ^Carbonara+Quinoa Spaghetti 3-4 Mile Walk

*The family is having Pizza, I am traveling so will be trying to eat a vegan/Vegetarian meal out.

What are you all eating?

HealthyEating

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Meal Plan – Week 5

This week was a challenge that’s for sure. We started the week with my son having strep throat and then just when we thought we had that kicked; the pipes burst in our master upstairs bathroom leaving our kitchen ceiling with significant damage.

We made it through, waiting for the workers to come back Monday and put our house back to normal.  In the meantime, this is our meal plan for the week:

DAY BREAKFAST DINNER
Monday Oatmeal with Banana and Almond butter Vegetable Burritos
Tuesday Fruit Salad with Flax seed Quinoa Spaghetti and Tomato Sauce
Wednesday Whole Grain Cereal with Soy Pizza (using FlatOut Bread instead of Whole Wheat Pita)
Thursday Oatmeal with Grated Apple and Sultanas (Golden Raisins) Aloo Gobhi (Indian Cauliflower and Potato Curry)
Friday Oatmeal with Banana and Almond butter Grilled Fish and Vegetables

What are you all eating?

HealthyEating

Meal plan – week 4

I would love to know what others are doing to eat well, or what your family is trying out, what life style challenges have you undertaken. Do you have healthy recipes to share? To make it easier to share I am starting this weekly blog hop (see below).

HealthyEating

This week, I was much better at sticking with the meal plan. I made a couple of meals in the slow cooker which helped out a lot. The slow-cooker dal was very tasty….recipe to come soon. I am still struggling with the whole breakfast thing; so this week I am focussing on going to bed at 10:30pm and getting up 30 mins early to make breakfast.

This is our meal plan for the week:

DAY BREAKFAST DINNER
Saturday Oatmeal with grated apple + sultanas Brown Rice Spaghetti
Sunday Vegetable Omlete Stuffed Bell Pepper with Quinoa
Monday Oatmeal with Banana+Unsalted Peanut Butter Slow-cook Vegetable Chilli
Tuesday Fruit Salad with Flax seed Vegetable Burritos (or Tacos)
Wednesday Bircher Muesli (with soy not diary) Pizza (using FlatOut Bread instead of Whole Wheat Pita)
Thursday Whole grain cereal+Soy Fish Stew
Friday Bircher Muesli (with soy not diary) Bean Burgers + Salad

I am making one big splurge this week – I am making the best orange cake tomorrow.

Like with any blog hop:

  • Add your link below that you have written this week, so others can see what you are up to (unfortunately, you have to click to view the list).
  • In your post, please reference back to this page. Grab the button code below or copy the image in the main menu (on home page).
Grab the button
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Meal Plan – Week 3 and winter weather

This week was not a good week, with regards to, keeping to the program. I did not keep to the plan, I ran late all week so skipped breakfast, thinking I would pick it up at work – did not work. Lunch was the only menu where I did ok. The good news is, I now know, that I eat when I have a high-pressure day at work and come home tired. So, I will just have to make sure there are prepared meals in the fridge.

Here’s this weeks menu, where most of this are variations on last week since I have most of the ingredients still in the fridge. Goals for this week is to get on plan and introduce the exercise.

DAY BREAKFAST DINNER
Saturday Egg Tempeh Stir Fry
Sunday Oatmeal with grated apple + sultanas Slow-cook Dahl + Wild Rice
Monday Oatmeal with Banana+Unsalted Peanut Butter Steamed Fish and Vegetable Pockets + Quinoa
Tuesday Fruit Salad with Flax seed Vegetable Pasta Bake
Wednesday Fruit Salad with Flax seed Pizza (using FlatOut Bread instead of Whole Wheat Pita)
Thursday Oatmeal with grated apple + sultanas Vegetable Frittata
Friday Fruit Salad with Flax seed Bean Burgers + Salad

Budget this week, will be easy as there is nothing I need to go out and buy. Funny thing is yesterday’s ice fall (yes ice fall – not snow) has made it very unlikely to get out of the house today anyway :-). The ice is at least an inch deep around and on the house and my poor plants are buckling under the weight. I am refusing to look at the veggie garden, as I will be upset if I loose all of the crop.

The ice is starting to melt but the concern will be if it can completely melt in time before the evening drop in temperatures again – which means it could be another inside day tomorrow. Anyway, this is how it looks at the moment.

One of my plants buckling under the weight of the ice (photo taken through the window – too cold to go outside 😉 ):IMG_0806IMG_0810

Sean’s Playground had a nice coating of ice. His job today was to de-ice his playground which he thoroughly enjoyed.
IMG_6831 IMG_6832 IMG_6833Our table on the deck, with an inch of ice cover….hmmm I seem to remember asking the hubby for a table cover to  protect the table. Wonder where it is 🙂 ?IMG_0807

Our Deck covered with ice, it’s like walking across a grater – the ice is that hard and has the lumps from the ice pellets that fell.IMG_0808

Icicles forming as the ice starts to melt; that is, ice also going down the chimney as well.IMG_0809

Meal Plan – Week 2

So, the first week on the plan was a little tough, especially Monday-Wednesday. I craved everything; sugar, cheese, meat and fresh bread. I managed to stay with the plan most of the time, and was happy when I found suitable options that I could eat at my favorite Friday lunch place.

I plan to pre-make some meals this week, especially for breakfast as I find it hard to make the time for it. I prefer to get the extra time in bed :-). Tonight, I am making a vegetable chill in the slow-cooker to have on hand for lunch or dinner, when I change my mind. For lunch, which I normally pick up at work, there were great options in our new cafe. It has a new global section that has a vegan/vegetarian option, it varies from stir fries to indian to mexican; there is also a great salad bar.

I plan on making dessert tonight – found several recipes for date balls which sound great. I am picking things out from several recipes and combining it into something I hope I like 😉

Here’s this weeks menu:

Day Breakfast Dinner
Saturday Vegetarian Omlete Lentil and Kale Soup
Sunday Oatmeal with grated apple + sultanas Steamed Fish and Vegetable Pockets + Quinoa
Monday Oatmeal with Banana+Unsalted Peanut Butter Stir Fry + Brown Rice
Tuesday Fruit Salad with Flax seed Curried Pumpkin Soup
Wednesday Fruit Salad with Flax seed Pizza (using FlatOut Bread instead of Whole Wheat Pita)
Thursday Oatmeal with grated apple + sultanas Vegetable Omlete
Friday Fruit Salad with Flax seed Bean Burgers + Salad

Ratatouille Casserole

In my weekly plan, one of my dinners was a ratatouille casserole. Here’s the recipe which I slightly adapted from a Weight Watchers recipe. This recipe is so easy, my wonderful husband made it 🙂

IMG_0758

Ingredients
1 small eggplant (aubergine)
1 zucchini
1 yellow squash
1 red bell pepper
3 garlic cloves (crushed)
1 onion
1/4 cup tomato paste
1/2 cup water
2 Tbsp fresh parsley
1 tsp dried basil
1/2 tsp dried thyme
pinch of salt and pepper
1 tomato sliced

Cut all the ingredients into ~1-2 inch chunks. Throw all ingredients into a covered casserole dish and place in the oven at 350 degrees F (180 degrees C). Bake for 50 minutes covered, then uncover and back another 10 minutes.

I served our ratatouille casserole with brown rice pasta (first time trying it and it tasted great).
IMG_0761

Meal plan week 1

Today is the first day of my life style challenge, and to help keep on track here’s my first week’s meal plan. We use the meal plan as a guide, we will mix up the meals depending on what we feel like but typically these are the meals for the week. This is a short week as I will typically post every Saturday.

Day Breakfast Dinner
Monday Fruit Salad with Flax seed Ratatouille Casserole + Brown Rice Pasta
Tuesday Oatmeal with grated apple + sultanas Lentil and Kale Soup
Wednesday Fruit Salad with Flax seed Vegetable Paella + Quinoa
Thursday Oatmeal with grated apple + sultanas Curried Pumpkin Soup
Friday Fruit Salad with Flax seed Falafel and Greek Salad + humus

Meals may also include fruits or unsalted Pistachios.

Budget constraints were $70; in total we spent $60 and only a portion of that contributes to my meals.  Additional groceries are being purchased for the rest of the family. In future, I can provide a shopping list if anyone is interested.