Sunday, March 28, 2010

Menu Plan

I don't really have time to post so I pulled up this old menu plan.  I wanted to start incorporating more fruits, veggies and whole grains into our diet.  My goal was at least 7 servings of fruits/veggies per day.  I was pleasantly surprised how easy it was.  It took more thought to put the menu together, but then you just eat!  :)  Here's one I typed up several weeks ago:

Monday:
b-oatmeal w/ chopped  walnuts, dates and bananas
l-egg salad in Ezekiel pitas, carrot and celery sticks, grapes
d-Pork Tenderloin, broccoli casserole w/ brown rice, red cabbage

Tuesday:
b-scrambled eggs, bacon and cheese on whole wheat English muffins, orange wedges
l-@ Moms
d-Fajitas (red bell pepper, green bell pepper, yellow onion, garlic) on whole wheat tortillas w/ sour cream and salsa

Wednesday:
b-yogurt w/ granola and blueberries
l-fried brown rice (ham, egg, corn, carrots, peas)
d-Stew (carrots, potatoes, onions), rolls

Thursday:
b-eggs over easy, Ezekiel toast, grapefruit, Kefir smoothies
l-BAT (bacon, avacado, tomato) in Ezekiel pita, sun chips, grapes
d-Muffalettas on whole wheat buns, spinach/artichoke dip, tortilla chips, lettuce wedges

Friday:
b-cereal, apple wedges w/ peanut butter
l-mini pizzas on whole wheat English muffins, salad w/ cucumber, carrots, tomatoes and yellow pepper
d- @ Moms

Saturday:
b-blueberry muffins w/ whole wheat flour, bananas
l-Cheesy guacamoli dip w/ multigrain pita chips
d-Minstrone soup, crusty bread

Sunday:
b-blueberry muffins, Kefir smoothies
l-Cheesy guacamoli dip w/ multigrain pita chips
d-Breakfast- biscuits w/ gravy, eggs, sausage, fruit salad

This doesn't include snacks but we always do at least one fruit or veggie at snack time.  I get on these kicks and then life happens and I get back into the convenience rut.  It took more thought to come up w/ meals that centered more around vegetables and whole grains rather than meat, but I hope to get better at it.  FIBER is SO important!!!  We don't get near enough in the western diet.  Meat is protein but contains no fiber!  We tend to plan our meals around meat and throw in some fiberous sides.  It really doesn't do our bodies any favors!  My parents both had colonoscopies this month....which probably started this kick.  Fiber!  Fiber!  Fiber!!!  So, here's to less sugar and more fruits, veggies and whole grains.  Care to join us?

Cheesey Guacamoli Dip

1 (16-ounce) can refried beans

3 large avocados

3 tablespoons fresh lime juice

2 (8-ounce) containers nondairy sour cream
1 packet taco seasoning (I use Bearitos, but if you are avoiding all white sugar, make your own mix with chili powder, ground cumin, onion powder, hot paprika or cayenne, and salt)

1/2 cup diced mild green chiles, drained

1/2 cup sliced black olives, or more if you like
5 tomatoes, chopped

2 cups shredded vegan Cheddar cheese



Preheat the oven to 350 degrees. 

Spread a layer of refried beans in the bottom of an 8 inch by 8 inch quart glass baking dish. 

Pit and peel the avocados, and place in a bowl. 

Mash the avocados together with the lime juice, and spread on top of the refried beans.
Stir together the sour cream and taco seasoning, and spread over the avocado.

Sprinkle the chiles over the sour cream, and top with a layer of black olives.

Add the tomatoes, and sprinkle with the cheese.

Heat the dip for 15-30 minutes or until heated through and the cheese is a bit melted.

Serve warm or at room temperature.

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