Eating should be an enjoyable experience. You want to stay organized and implement healthy meal plans for yourself and your family– but all too often, you find that eating turns into a source of stress, expense, and guilt. You ate too much; you ate the wrong things; you didn’t have a plan and so you and your family ended up at a restaurant, paying far too much for fattening, salty, processed food.

Well, you’ve come to the right place. Take back control of you and your loved ones’ well-being and nutrition by learning how to apply healthy eating guidelines and put together simple, low-carb meal plans that don’t break the bank and don’t take forever to prepare.

Food shouldn’t come in a box or a shrink-wrapped plastic tray that was shipped halfway around the world. Your meals should rely on fresh, locally-grown things that are chock full of nutrition and flavor. They shouldn’t include two dozen ingredients. The best meals are simple, straightforward, and elegant; full of color and life– not dull and heavy. Nor should your meals feel austere and restrictive! There’s nothing wrong with dessert, as long as it’s made with wholesome, naturally sweet ingredients, not processed sugar and artificial flavors.

If you find yourself getting very excited about this new way of living and eating, yet feeling frustrated because you don’t know where to start, never fear– devising healthy meal plans can be a simple, step-by-step process. Follow it, and you will never again be stressed out by food. It starts with the weekly shopping list. Once you have a weekly plan, then you can do the things you’ve always wanted to do when it comes to food: control costs, buy locally, and eat healthy.

The shopping list will have on it all the ingredients needed for seven breakfasts, seven lunches, seven dinners, seven snacks, and seven desserts for every member of your family. One day per week, you’ll spend a couple of hours cooking some things which take longer than you’d want to spend making a meal on a weekday. Let’s say that this week, you roast a turkey. You have roast turkey tonight, and then a few days from now, you can have turkey stir fry… or quick and delicious turkey soup… or a hearty turkey casserole. The hard work is done, and it’s not a case of frantically searching the fridge for leftovers you can feed the family tonight… you’re working to a plan, and stress is a thing of the past.

Sounds terrific, doesn’t it?

To get more information, scroll down to read the most recent blog entries, or check out the archive of healthy meal plans HERE. A new, healthier way of living and eating is in your future!

Technorati Tags: healthy eating guidelines, healthy meal plans

We butchered our goat last week, and look what we ended up with!

The sheep were done a couple of weeks ago, and so the freezer is once again replete with red meat as well as poultry. Hurray!

Sunday:
•    Breakfast: OJ (not from concentrate, no sugar added), nitrate-free bacon, fried eggs, hash browns
•    Lunch: Chilled shrimp, salsa, guacamole.
•    Snack: Bowl of bananas, walnuts, and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
•    Dinner: Rabbit stir fry with broccoli, mushrooms, and onions.
•    Dessert: Orange.

Monday:
•    Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped into a split avocado, apple.
•    Lunch: Leftover rabbit stir fry.
•    Snack: Bowl of orange sections, walnuts, raisins, and a sprinkle of gluten-free, dairy-free chocolate chips.
•    Dinner: Roast leg of goat, baked potatoes and sweet potatoes, kale with onions.
•    Dessert: Banana.

Tuesday:
•    Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped onto a split hard-boiled egg, orange.
•    Lunch: Leftover goat meat with sauteed apples and onions.
•    Snack: Bowl of bananas, walnuts, and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
•    Dinner: Roast duck, baked winter squash, and steamed Brussels sprouts.
•    Dessert: Apple.

Wednesday:
•    Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped into a split avocado, apple.
•    Lunch: Leftover goat meat, roasted carrots and cauliflower.
•    Snack: Bowl of apricots, walnuts and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
•    Dinner: Duck soup with potatoes, broccoli, and mushrooms.
•    Dessert: Orange.

Thursday:
•    Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise on a sliced hard-boiled egg, banana.
•    Lunch: Leftover goat meat with Mexican spices, guacamole, salsa.
•    Snack: Bowl of apples, walnuts and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
•    Dinner: Salmon fillets, steamed chard, baked potatoes.
•    Dessert: Orange.

Friday:
•    Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped into a split avocado, apple.
•    Lunch: Scrambled eggs with kippers and a cucumber/tomato salad.
•    Snack: Bowl of sliced bananas, walnuts, and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
•    Dinner: Lamb liver and onions with roasted winter squash.
•    Dessert: Orange.

Saturday:
•    Breakfast: OJ (not from concentrate, no sugar added), poached eggs, bacon, and sauteed apples.
•    Lunch: Shrimp stir-fry with broccoli and onions.
•    Snack: Bowl of diced apples, walnuts, and raisins, with a sprinkle of gluten-free, dairy free chocolate chips.
•    Dinner/Dessert: Dinner at a restaurant. We went to a different Mexican restaurant than either of our usual ones. I had steak and shrimp fajitas, which were not terribly inspiring. But, hey, we had a coupon, so it was cheap.

Technorati Tags: healthy meal plans, low carb meal plans

Back to basics this week; the freezers are full of pasture raised chickens and ducks, so chicken and duck we shall eat! Seriously, folks– if you’ve never tried local, pasture-raised poultry, you won’t believe the difference from the factory-raised supermarket stuff.

Roast chicken and faux-tatoes, two ways (mashed cauliflower and green beans with diced kohlrabi)

Here’s the meal breakdown: Sunday:

• Breakfast: OJ (not from concentrate, no sugar added), nitrate-free bacon, scrambled eggs with fresh chives.
• Lunch: Chilled shrimp, sauteed zucchini and mushrooms.
• Snack: Bowl of apricots, walnuts, and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Leftover coconut rabbit curry from last week.
• Dessert: Apple.

Monday:

• Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped into a split avocado, blackberries.
• Lunch: Two hard-boiled eggs on a bed of steamed chard.
• Snack: Bowl of bananas, walnuts, raisins, and a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Roast chicken, green beans with diced kohlrabi and smoked pork loin, mashed cauliflower with parsley and chives.
• Dessert: Apricots.

Tuesday:

• Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped into a split hard-boiled egg, banana.
• Lunch: Bacon, sliced avocado.
• Snack: Bowl of blackberries, walnuts, and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Leftover chicken, mushrooms, and zucchini in coconut flour-egg pancake wraps.
• Dessert: Apple.

Wednesday:

• Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped into a split avocado, banana.
• Lunch: Leftover chicken, roasted carrots and zucchini.
• Snack: Bowl of apricots, walnuts and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Broiled salmon steaks, green beans, and baked sweet potato.
• Dessert: Apple.

Thursday:

• Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise in a split, roasted zucchini,  blackberries.
• Lunch: Leftover salmon chunks mixed with onions, mushrooms, and diced carrots, wrapped in a chard leaf.
• Snack: Bowl of apricots, walnuts and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Roast duck, green beans, and the first sweet corn of the years (yay!).
• Dessert: Banana.

Friday:

• Breakfast: OJ (not from concentrate, no sugar added), tuna with homemade mayonnaise heaped into a split hard-boiled egg, banana.
• Lunch: Scrambled eggs with kale, mushrooms, and diced tomatoes.
• Snack: Bowl of diced apples, walnuts, and raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Duck stir fry with green beans, onion, mushrooms, sliced kohlrabi, and diced carrots.
• Dessert: Blackberries.

Saturday:

• Breakfast: OJ (not from concentrate, no sugar added), scrambled eggs, sauteed tomatoes and mushrooms.
• Lunch: Zucchini boats with onions, garlic, and nitrate-free bacon.
• Snack: Blackberries and walnuts.
• Dinner/Dessert: Dinner at a restaurant. We went to our Chinese buffet of choice, and I was mostly good. We ate a lot of seafood, especially shrimp. I also had a bit of sushi, and some not-too-thoroughly-sauced vegetables. Dessert was some really tasty fresh pineapple.

Technorati Tags: healthy meal plans, low carb meal plans, paleo diet

Last week’s experiments with Paleo shepherd’s pie was a complete success, while the Paleo clam chowder was painfully lame. This week, the chowder gets spruced up with far more seafood and better seasoning, while the shepherd’s pie becomes cowboy pie and gets a final bit of tweaking before I share the recipe.

So, anyway, here’s what we’re eating this week:

Sunday:

• Breakfast: OJ (not from concentrate, no sugar added), mushroom omelet.
• Lunch: Nitrate-free bacon, avocado, hard-boiled eggs.
• Snack: Bowl of bananas, almonds, and dried apricots, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Chilled shrimp, mussels, broccoli, sweet potato fries.
• Dessert: Peach slices.

Monday:

• Breakfast: OJ (not from concentrate, no sugar added), chicken mixed with homemade mayonnaise heaped into a split hard-boiled egg, apple.
• Lunch: Green beans and diced kohlrabi with smoked pork loin.
• Snack: Bowl of raspberries, almonds, currants, and a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Seafood chowder made with frozen mixed seafood, coconut milk, chicken broth and fat, rendered salt pork and cracklings, celery, diced kohlrabi, onion and cilantro.
• Dessert: Banana.

Tuesday:

• Breakfast: OJ (not from concentrate, no sugar added), chicken mixed with homemade mayonnaise heaped into a split avocado, blackberries.
• Lunch: Leftover seafood chowder.
• Snack: Bowl of bananas, almonds, and dried apricots, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Roast duck, kale, snow peas.
• Dessert: Apple.

Wednesday:

• Breakfast: OJ (not from concentrate, no sugar added), chicken mixed with homemade mayonnaise heaped into a split avocado, apple.
• Lunch: Leftover roast duck, steamed carrots.
• Snack: Bowl of sliced bananas, almonds and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: “Cowboy” pie (a shepherd’s pie derivative) made with seasoned ground beef and mixed vegetables, topped with mashed cauliflower.
• Dessert: Blackberries.

Thursday:

• Breakfast: OJ (not from concentrate, no sugar added), chicken mixed with homemade mayonnaise in a split, roasted zucchini,  banana.
• Lunch: Leftover green beans with diced kohlrabi, and smoked pork loin.
• Snack: Bowl of raspberries, almonds and dried apricots, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Rabbit, zucchini, mushrooms, and diced carrots with coconut curry sauce.
• Dessert: Apple.

Friday:

• Breakfast: OJ (not from concentrate, no sugar added), chicken mixed with homemade mayonnaise heaped into a split avocado, apple.
• Lunch: Omelet with kale and onion.
• Snack: Bowl of raspberries, almonds, and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Leftover cowboy pie.
• Dessert: Banana.

Saturday:

• Breakfast: OJ (not from concentrate, no sugar added), nitrate-free bacon, sauteed zucchini slices.
• Lunch: Leftover rabbit curry.
• Snack: Almonds.
• Dinner/Dessert: Dinner at a restaurant. This week was an indulgence– we had pizza from Shakespeare’s (a Columbia institution). This is one forbidden food that hasn’t lost a single iota of its appeal; possibly because Shakespeare’s uses really high-quality ingredients in their pizzas. Nonetheless, I was pretty miserable the following day, from a digestive standpoint. Still worth it, though.

Technorati Tags: healthy meal plans, low carb meal plans, paleo diet

We’re trying a couple new recipes for this week’s healthy meal plans, including shepherd’s pie made with mashed cauliflower instead of mashed potatoes, and clam chowder made with coconut milk, chicken fat, and diced kohlrabi instead of cream, butter, and diced potatoes.

Here’s this week’s breakdown:

Sunday:

• Breakfast: OJ (not from concentrate, no sugar added), apple, homemade beef jerky, hard-boiled egg.
• Lunch: Mushroom omelet with kale and onion.
• Snack: Bowl of bananas, walnutss and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Smoked pork loin, zucchini boats stuffed with zucchini, onions, and crumbled nitrate-free bacon.
• Dessert: Fresh black raspberries from the bushes outside.

Monday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise heaped into a split avocado, banana.
• Lunch: 2 hard-boiled eggs, carrot and celery sticks dipped in homemade Russian dressing..
• Snack: Bowl of raspberries, walnuts, currants, and a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Clam chowder made with canned clams, coconut milk, chicken broth and fat, rendered salt pork and cracklings, diced kohlrabi, onion and cilantro.
• Dessert: Apple.

Tuesday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise heaped into a split avocado, strawberries.
• Lunch: Leftover clam chowder.
• Snack: Bowl of bananas, slivered almonds, and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Shepherd’s pie made with seasoned ground goat meat topped with mashed cauliflower, garden-fresh green beans.
• Dessert: Raspberries.

Wednesday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise heaped into a split hard-boiled egg, apple.
• Lunch: Leftover shepherd’s pie, sugar snap peas.
• Snack: Bowl of sliced bananas, cashews and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Grass-fed hamburger patty with onion, tomato, mushrooms, and bacon, wrapped in a chard leaf.
• Dessert: Strawberries.

Thursday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise, sliced zucchini sauteed in chicken fat, apple.
• Lunch: Leftover sliced smoked pork, mashed kohlrabi with olive oil and lemon juice.
• Snack: Bowl of raspberries, walnuts and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Roast duckling, Steamed kale with mushrooms and lemon juice, mashed cauliflower.
• Dessert: Banana.

Friday:

• Breakfast: OJ (not from concentrate, no sugar added), leftover duck mixed with homemade mayonnaise heaped into a split avocado, raspberries.
• Lunch: Nitrite-free bacon, sauteed carrots, sugar snap peas, and sliced zucchini.
• Snack: Bowl of apples, cashews and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Grass-fed hamburger patty with onion, tomato, mushrooms, and bacon, wrapped in a chard leaf.
• Dessert: Strawberries.

Saturday:

• Breakfast: OJ (not from concentrate, no sugar added), omelet with mushrooms, chard, ans smoked mackerel.
• Lunch: Leftover duck stir fry with green beans, mushrooms, and kohlrabi.
• Snack: Homemade beef jerky.
• Dinner/Dessert: Dinner out at a restaurant. We returned to a fabulous new Mexican place called La Terraza so I could once again indulge my love of raw oysters on the half shell. I don’t usually eat pork (or chicken, for that matter) at restaurants that don’t source their meat from humane suppliers, but I broke the rule and had carnitas (slow-cooked pork tips in a red pepper sauce with caramelized onions. It was insanely good. I did eat the Mexican rice on the side– also really good– and had no ill effects.

The garden is really gearing up, with beans, kale and some other more summery stuff coming on, while the early veggies are looking a bit sad as the heat increases. The melons continue to tantalize with a ridiculous number of blooms, and the sweet corn is starting to tassel. Hurray!

Technorati Tags: healthy meal plans, low carb meal plans, paleo diet

Unlike the last couple of weeks, I didn’t cook a big load of meat on the weekend to use in my healthy meal plans throughout the week, so this week will have a bit of everything, including a package of ground grass-fed beef, some leftover cooked chicken chunks from the freezer, and a big, beautiful trout fillet.

So, here’s what we’re eating this week:

Sunday:

• Breakfast: OJ (not from concentrate, no sugar added), tuna mixed with homemade mayonnaise, jicama slices, fresh mulberries.
• Lunch: leftover rabbit, sugar snap peas, carrot sticks.
• Snack: Bowl of bananas, almonds and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: grass-fed hamburger patty with mushrooms, onions, tomato and homemade dill pickles, wrapped in lettuce.
• Dessert: Orange.

Monday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise heaped into a split avocado, strawberries.
• Lunch: 2 hard-boiled eggs, stir-fried carrots and snow peas.
• Snack: Bowl of mulberries, walnuts, currants, and a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Cobb salad (romaine, chicken breast, nitrite-free bacon, hard-boiled egg, daikon radish, sliced avocado, Italian dressing.
• Dessert: Kiwi.

Tuesday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise heaped into a split hard-boiled egg, apple.
• Lunch: Nitrite-free bacon crumbled over cooked kale with lemon juice and a dash of Worcestershire sauce.
• Snack: Bowl of strawberries, slivered almonds, and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Grass-fed hamburger patty with bacon, mushrooms, tomato, onion, and dill pickles, wrapped in a chard leaf.
• Dessert: Banana.

Wednesday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise heaped into a split avocado, orange.
• Lunch: Hard-boiled eggs, sugar snap peas, grated daikon and carrot salad.
• Snack: Bowl of sliced bananas, almonds and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Roast duck with snow peas.
• Dessert: Mulberries.

Thursday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise, sliced jicama sticks with homemade Russian dressing, apple.
• Lunch: Leftover duck, mashed kohlrabi with olive oil and lemon juice.
• Snack: Bowl of strawberries, walnuts and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Pan-seared trout fillets with fennel and sage, steamed sugar snap peas and carrots.
• Dessert: Banana.

Friday:

• Breakfast: OJ (not from concentrate, no sugar added), leftover chicken mixed with homemade mayonnaise heaped into a split avocado, mulberries.
• Lunch: Nitrite-free bacon, sliced jicama and snow peas dipped in homemade green goddess dressing.
• Snack: Bowl of bananas, almonds and currants, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Leftover duck, stir-fried with kohlrabi, carrots, daikon, and sugar snap peas.
• Dessert: Orange.

Saturday:

• Breakfast: OJ (not from concentrate, no sugar added), 2 hard-boiled eggs, grilled tomato, bowl of strawberries.
• Lunch: Omelet with mushrooms, chard, ans smoked mackerel.
• Snack: Walnuts.
• Dinner/Dessert: Dinner out at a restaurant. This week, I had steak and shrimp (fried) with french fries and onion rings at a fairly generic American-style steakhouse. I did not enjoy the fries and other greasy, fried stuff nearly as much as I expected to, but on the up side, it also didn’t make me feel nearly as sick afterward as I expected it to. Perhaps my taste buds are adjusting to healthy meal plans and my GI tract is finally healing?

Technorati Tags: healthy meal plans, low carb meal plans, paleo diet

So, this week’s healthy meal plans are based around a chicken and a duck that we roasted together in a 350 degree oven on Sunday, along with a rabbit cut into quarters and sealed in bags with a couple of tablespoons of duck fat (lard works, too) for sous vide cooking at 160 degrees for a few hours. Since bunnies are hard to come by if you don’t raise your own like we do, substitute whatever meat takes your fancy– pork, beef, lamb, or whatever.

Here’s this week’s breakdown:

Sunday:

• Breakfast: OJ (not from concentrate, no sugar added), tuna mixed with homemade mayonnaise, carrot sticks, kiwi.
• Lunch: 4 slices nitrate-free bacon, two hard-boiled eggs, sliced avocado.
• Snack: Bowl of bananas, almonds and golden raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Roast duck breast, stir-fried snow peas.
• Dessert: Strawberries.

Monday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise heaped into a split avocado, banana.
• Lunch: Leftover chicken, onions and mushrooms sauteed in olive oil with lemon juice.
• Snack: Bowl of fresh mulberries, walnuts, golden raisins, and a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Stir-fried leftover duck, sliced kohlrabi, sliced carrots, daikon radish, and snow peas with Italian dressing.
• Dessert: Clementine orange.

Tuesday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise heaped into a split hard-boiled egg, apple.
• Lunch: Leftover duck, sliced jicama and baby carrots dipped in homemade Russian dressing.
• Snack: Bowl of strawberries, slivered almonds, and golden raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Cobb salad (romaine, chicken breast, nitrate-free bacon, hard-boiled egg, daikon radish, sliced avocado, Italian dressing.
• Dessert: Mulberries.

Wednesday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise heaped into a split avocado, Clementine orange.
• Lunch: Hard-boiled eggs, brussels sprouts.
• Snack: Bowl of sliced bananas, almonds and golden raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Pan sauteed cod fillets with fresh dill, stir-fried kohlrabi and sugar snap peas.
• Dessert: Strawberries.

Thursday:

• Breakfast: OJ (not from concentrate, no sugar added), canned tuna mixed with homemade mayonnaise, sliced jicama sticks with homemade Russian dressing, mulberries.
• Lunch: Leftover chicken, steamed carrots and kohlrabi.
• Snack: Bowl of mulberries, walnuts and golden raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Rabbit confit sous vide, chard with lemon juice, caramelized onion.
• Dessert: Apple.

Friday:

• Breakfast: OJ (not from concentrate, no sugar added), leftover chicken mixed with homemade mayonnaise heaped into a split avocado, banana.
• Lunch: 2 hard-boiled eggs, sliced jicama and snow peas dipped in homemade Russian dressing.
• Snack: Bowl of mulberries, almonds and golden raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Leftover rabbit, stir-fried with kohlrabi, onions and mushrooms.
• Dessert: Clementine orange.

Saturday:

• Breakfast: OJ (not from concentrate, no sugar added), 4 slices nitrite-free bacon, scrambled eggs with mushrooms and chard.
• Lunch: Chicken salad, sugar snap peas, kiwi.
• Snack: Homemade beef jerky.
• Dinner/Dessert: Dinner out at a restaurant. We don’t stick strictly to the Paleo diet when eating out, but we do tend to eat mostly non-starchy, minimally processed options. This week, it was La Terraza, a local Mexican restaurant. I got some absolutely gorgeous oysters on the half shell (a rare treat in the Midwest!) and a fancy shrimp cocktail with avocado and picante sauce, so I was pretty much Paleo-compliant.

Looking at these meal plans, it’s mildly amusing the way you can follow along with what’s ready in my garden at any given time. Peas, anyone? Or kohlrabi? I guess that is, however, the nature of seasonal eating.

Technorati Tags: healthy meal plans, low carb meal plans, paleo diet

When you’re trying to eat healthy, meal plans can mean the difference between sticking to your goals and falling off the wagon.

Here’s what my husband and I are eating this week. We pulled a couple of our pasture-raised chickens out of the freezer to act as the “anchor” for this week’s meals (mostly because the current round of chickens will be ready for butcher in only a few more weeks and we need freezer space!), and roasted them for an hour and 15 minutes in a 350 degree oven. One breast became the basis for a Cobb salad, the other three breast pieces go with Hubby for work lunches on Tuesday, Wednesday and Thursday. The thigh meat will go in a stew made with broth from the rest of the carcasses– we’ll eat that twice for dinner and I’ll probably get a lunch out of it. I’ll eat the legs with lunch.

So here’s the breakdown:

Sunday:

• Breakfast: OJ (not from concentrate, no sugar added), canned salmon mixed with homemade mayonnaise heaped into a split avocado, Clementine orange.
• Lunch: 4 slices nitrate-free bacon, sliced jicama and broccoli florets dipped in homemade Russian dressing.
• Snack: Bowl of strawberries, walnuts and golden raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Curried ground goat meat wrapped in grape leaves and broiled on skewers, roasted asparagus.
• Dessert: Banana.

Monday:

• Breakfast: OJ (not from concentrate, no sugar added), canned salmon mixed with homemade mayonnaise heaped into a split avocado, fresh strawberries.
• Lunch: 2 hard-boiled eggs, bok choi and mushrooms sauteed in olive oil with lemon juice.
• Snack: Bowl of sliced bananas, slivered almonds, golden raisins, and a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Cobb salad (romaine, chicken breast, nitrate-free bacon, hard-boiled egg, daikon radish, sliced avocado, red wine vinaigrette.
• Dessert: Clementine orange.

Tuesday:

• Breakfast: OJ (not from concentrate, no sugar added), canned salmon mixed with homemade mayonnaise heaped into a split avocado, apple.
• Lunch: Leftover chicken leg, sliced jicama and baby carrots dipped in homemade Russian dressing.
• Snack: Bowl of strawberries, walnuts and golden raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Chicken stew with carrots, onions, turnips, and chard.
• Dessert: Banana.

Wednesday:

• Breakfast: OJ (not from concentrate, no sugar added), canned salmon mixed with homemade mayonnaise heaped into a split avocado, Clementine orange.
• Lunch: Leftover chicken leg, brussels sprouts.
• Snack: Bowl of sliced bananas, almonds and golden raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Pan sauteed trout fillets with fresh dill, roasted asparagus.
• Dessert: Strawberries.

Thursday:

• Breakfast: OJ (not from concentrate, no sugar added), canned salmon mixed with homemade mayonnaise heaped into a split avocado, apple.

• Lunch: 2 hard-boiled eggs, steamed broccoli and cauliflower.
• Snack: Bowl of strawberries, walnuts and golden raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Leftover chicken stew.
• Dessert: Clementine orange.

Friday:

• Breakfast: OJ (not from concentrate, no sugar added), canned salmon mixed with homemade mayonnaise heaped into a split avocado, banana.
• Lunch: Leftover chicken stew.
• Snack: Bowl of sliced bananas, almonds and golden raisins, with a sprinkle of gluten-free, dairy-free chocolate chips.
• Dinner: Grass-fed sirloin fillet, cooked medium rare sous vide and seared quickly in a heavy skillet, steamed asparagus.
• Dessert: Strawberries.

Saturday:

• Breakfast: OJ (not from concentrate, no sugar added), canned salmon mixed with homemade mayonnaise heaped into a split avocado, Clementine orange.
• Lunch: Stir-fried leftover sirloin, sliced thin, with onions, mushrooms, and bok choi.
• Snack: Homemade beef jerky.
• Dinner/Dessert: Dinner out at a restaurant. We don’t stick strictly to the Paleo diet when eating out, but we do tend to eat mostly non-starchy, minimally processed options. This week, it was Chipotle. Chinese buffets are another common choice for us.

As you can see, I lack imagination when it comes to breakfast. Actually, that’s not quite true. It’s more accurate to say that I’m hopelessly addicted to a mixture of meat or fish and mayo, stuffed into a halved avocado. Mmm… avocado…

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