Free Meal Plan with Grocery list and Recipes

Easy As 1 2 3 Meal Plan #1 
This meal plan focuses on eating real food, fast!  I do not like to spend too much time in the kitchen, but I also want to provide real unprocessed food that is tasty.  I vary my cooking, using the stove top, oven, and crock pot.  Listed below are the meals, grocery list, then the recipes.  Feel free to print.   If you want a PDF file, ask in a comment, and I will send it to you through email.
Classic Chili (Crock pot or Stove top), Side Brown Rice

Kale and Sausage Soup (Crock pot or Stove top) with Basic Quick Biscuits (optional side)

Spinach Lasagna, Side Salad with shredded carrots


Broccoli and Chicken or Tofu Stir-fry with Rice Noodles

Delicious Pizza

Chicken Noodle Soup (Crock pot or Stove top), side salad 

Click on the page at the top of this blog, 
called Easy As 1 2 3 Meal Plan #, in order to get the grocery list and expanded recipes.

Save Money and Time: Free Meal Plan!

I have a great money and time saving tip!

This webpage by Lauren Greutman has crockpot meals that you freeze ahead.  They are so easy!  I have used the free meal plan, then bought more of them because we liked them so much.  If you don't use the crockpot, you can also cook most of them on the stove or oven.

The best part is that you freeze 20 bags in one day (no cooking, just dumping the ingredients into freezer bags), then you just empty each bag into the crockpot.  Your food is cooked by the end of the day!

My friend, Hope and our girls helped us to add the ingredients.  It was fun!  We were able to get all of them done in an afternoon, with time to spare. Then, we had 40 meals altogether ready for the freezer! 

Go here to find out more:  http://www.laurengreutman.com/crockpot-meals/

By the way, I am not being paid, I just want to share this idea.  Maybe in the future I will have the time to write some of my own meal plans; but for now, enjoy her's!  
Please follow my blog, just click on 'follow' on the right side of this page, for future ways to save money and time.  

Meal Plans: Because We Have to Eat

I dream of meals that are quick, easy, healthy, and delicious.  Why?  Because just when you make one yummy meal, it gets eaten, and you have to make another one in a few hours, and the next day, and the next day...

This can be stressful.  Sometimes, the concoctions I come up with just don't work.  I have realized that whenever I have a plan, there is less stress and the meals are so much better.

So, since we all have to eat and I have a hungry family to feed, here are some ideas for meals.

Quick Breakfasts:  My husband and older kids wake before me, so they make their own breakfasts on normal days.  Their favorites are:

Cereal, Oatmeal, 10-Grain Hot Cereal with Bananas, Egg and Cheese Sandwich, Toast with Eggs


Lunch:  Often we have leftovers, soup, egg sandwiches, turkey or ham sandwiches, veggie sandwiches, grilled cheese, quesodillas, noodles with sauce...

Dinners:  

Sunday-  Pork chops with Maple Syrup and Apples/ Brown Rice/ Veggie

Monday-  Stir-fry with Brown Rice and egg rolls or potstickers

Tuesday- Tacos or Fajitas

Wednesday- Chicken Pot Pies with Salad

Thursday-  Chuckwagon Stew with Biscuits (Beef stew that was made famous by RVR- River Valley Ranch)  

Friday- Paninis (Bacon or Turkey, Avocadoes, Roasted Red Peppers, Spinach, Onion, Mayo) we use a George Forman grill

Saturday- Spinach and Venison (or Beef) Lasagna


If you want one of the recipes above that does not have a link, just comment, and I can post it.

A Year of Clean Plant-based Food

Last year, we started out with 21 days of clean food.  We made radical changes, for us.  We focused on eating not only unprocessed and clean food, but also vegetarian meals and snacks.  It has been a year now, so I thought I should let you know how it went and how we "made it through."  At the beginning, Blane would firmly state, "I am not a vegetarian!"  Now, when we are having something that he likes, he says that he is.

We have enjoyed this way of eating so much, that we are continuing.  There are so many delicious options, that it really isn't that hard.  The main thing, for me, is having a plan and keeping good options in the pantry and fridge.  I go through times when I enjoy cooking and planning, but mostly, it is a chore.   It has to be done, so I try to have a positive attitude and write down a plan, so I don't have to decide last minute.  I also like changes, so when I'm stuck in a rut, I like to get some new cookbooks at the library or visit Trader Joe's for some special easy food that still has good ingredients.

Two of my new favorite cookbooks are :
Wow! This is Sugarfee by Deborah Steiner and Mary Yoder
Healthy Choices by Keepers at Home Readers (No sugar.  No white flour.  No artificial anything.)


Also, we have learned that it is okay and good to celebrate.  For example, two of my kids were sick this week.  On Tuesday, Blane said he wanted to eat a chocolate cake.  So, I said that if everyone was better by Friday, we would celebrate with a chocolate cake.  So today, that is what we did!  Not having sweets and meat all the time, makes the celebrations extra special.

Some of my special memories of the year were Uncle Jason's barbecued smoked pork, Grandma Czaja's ham at Christmas, tacos and burritos in Mexico, Grandma Charles' ham loaf, birthday cakes, apple snitz pie at our Amish friend's house, cinnamon rolls on Thanksgiving and deer hunting day, and making (and eating) venison jerky with Slade's first deer.

Here is our menu for this week:

Breakfasts:  
cereals (Bran flakes, Organic Cheerios, High Fiber Cereal (from Trader Joe's)
10 grain cereal (Mike's favorite with bananas and chia seeds)
egg sandwiches with 100% Whole-wheat bread)
special days:  baked oatmeal, pancakes, blueberry clafoutis

Lunches (mostly leftovers) and Dinners:
Tues:  Skillet noodles with white beans, kale, and chili powder
Wed:  Lunch:  Vegetable Noodle Soup, Dinner:  Rice and Stir-fry with egg rolls
Thurs:  Baked Penne and Spinach
Fri:  Pizza
Sat:  Veggie Sandwiches/ White bean Soup and Baked Potato Fries
Sun:  Veggie burgers and Soup
Mon:  Zucchini Fritatta or Quiche
Tues:  Tofu tacos with corn tortillas (from Trader Joe's)
Wed:  Baked Penne and Spinach (from the freezer)

If you want any of these recipes, let me know and I can post some of them.

So, our journey continues...
Happy Eating!

Meal Ideas as the Weather Turns Hot

Last week, I made black beans and rice for lunch and no one felt like eating it.  I was a little bummed, but Michael had been out in the hot sun all morning.  All he wanted was something cold.  So...here are some ideas for you and me, as it gets HOT (and I say that with a smile because I am happy to feel the sun)!

Click on the meal idea for the recipe:

Veggie Sandwiches and Hummus with 100% Whole Wheat Bread
Potato Salad



Egg Salad Sandwiches (Hard-boiled eggs with mayo, salt, and pepper)






Garden Salad with Honey Mustard Dressing
(add cold garbanzo or black beans, nuts, cheese, onions, radishes, avocados...)

Fresh veggies ready for a salad, purple radishes, swiss chard, spinach, spring onions

Scarlet Globe radishes, great for salads or veggie sandwiches

Quinoa Salad (cold cooked Quinoa with parsley leaves, tomatoes, olives, olive oil, lemon juice, salt, and pepper)

Veggie Burgers on rolls from the 100% Whole Wheat Bread recipe

Stir-fry with radish tops added.  My mom just told me you can eat the tops too!  I put some in "spinach" lasagna and a stir-fry, and they were good.  Thanks, Mom!

Speaking of meals...I better make supper!  Maybe pizza?!  I better get to it.  Happy Eating!

Vegetarian Plant-based Meal Plans

I always thought vegetarians were taking it a little too far. Why cut out meat altogether? 

Well, here I am: blogging about some great vegetarian meals. As many of you know, my family started on January 2, 2014 with a 21 day trial period eating clean, real, unprocessed food, along with plant-based meals. We even cut out refined sugar! I thought it would be so difficult and I would miss meat, sugar, and donuts immensely. However, there are so many wonderful real food options. We just kept going. Now it is March, so I will share some of our favorite meals.  Some of the recipes are listed on my website, others are linked to where I found them, and others I will share later.  Enjoy!

Monday-

Breakfast: Egg Sandwich on Whole-wheat bread (This is one of my kid's favorites. I showed them how we used to make them, when I worked at Edward's Coffee Shop in Lancaster. They like to make the egg in the microwave and melt cheese on top. Slade makes his own honey mustard sauce.)

Lunch: Brown Rice with Beans, side veggie or salad

Dinner: Tomato-Barley Soup (the Buckwheat Groats are a complete protein), Homemade Whole-wheat bread or Ezekiel 4:9 bread, Green Salad with Home-made Dressing

Tuesday-

B: Shredded Wheat or Oatmeal

L: Leftover soup with grilled cheese sandwiches

D: Egg Plant Parmesan (This is so easy and delicious! My friend, Amy gave me this recipe, from Whole Foods Market)

Wednesday-

B: Scrambled Eggs or Greek Yogurt with Granola and Banana

L: Veggie Sandwiches (with avocados,spinach, cucumbers, and hummus) 

D: Kale and Navy Bean Soup (recipe coming soon) with roasted chips of potatoes and sweet potatoes made in the oven on cookie trays/ Salad/ Bread

Thursday-

B: Egg Sandwich on Whole-wheat bread or Whole-Grain 10-grain Hot Cereal from Bob's Red Mill (This is one of Mike's favorite breakfasts, lately)

L: Leftover Soup

D: Penne Pasta Everyday Celebration: Whole-wheat penne pasta with organic spaghetti sauce (This is my fast go-to meal when I'm in a pinch. Add your choice of calamata olives, spinach, sliced tofurky, roasted red peppers, with dollops of ricotta or cottage cheese on top)

Friday-

B: Shredded Wheat or Oatmeal

L: Vegetable and Tofu Stir-fry with Brown Rice

D: Homemade Pizza (with whole-wheat crust) recipe coming soon

Saturday-

B: Baked Oatmeal (recipe without refined sugar)

L: Veggie Sandwiches (with avocados,spinach, cucumbers, and hummus) on Whole-wheat bread or leftover pizza

D: Creamy Mushroom Soup/Salad/ Whole-wheat bread  (This is so good!  I use my food processor to slice and dice all the veggies.  I also make a double batch, so I can have leftover or freeze some.  I use buck-wheat groats, too.)

Sunday:

B: Shredded wheat or oatmeal

L: Egg Salad Sandwiches/ Spring Mix Salad

D: Veggie Burgers or veggie pancakes/ Salad with Home-made Dressing

 

What about dessert?!

Well, we eat a lot of fruit as a dessert, these days.  Here are some other delicious and healthier options, too.

Tofu Chocolate Pudding (Sounds crazy, but we loved it!)

Granola Protein Bars

Vegetarian?!

Blane's meal tonight.  He also had applesauce.  

Happy New Year!!!  I am so excited and apprehensive about tomorrow.  We are going vegetarian and eating clean for 21 days!  On the flip side, I had ham for lunch.  I just had two chocolate chip cookies.  Today, I'm enjoying and saying goodbye to meat, sugar, and cow's milk.  Tomorrow, I will be saying hello to micro-nutrients, whole foods, and vegetables.

Why?
Jimmy Page, a wellness speaker from Fellowship of Christian Athletes, came to River Valley Ranch to encourage the staff to "eat clean."  All the information we have been learning points in the same direction.  Why not?

Would you like to eat plant-based meals with us?  Follow my blog, just sign up on the right side.
I don't think it will be too hard.  There are many things we can still eat.  I will be blogging about great websites, books, and recipes to help on our journey.  The post earlier in the week (below) lists the guidelines we are following.

Books for more information:

Chef Del's Better than Vegan: 101 Favorite Low-fat Plant Based Recipes that Helped me Lose Over 200 Pounds by Del Sroufe (author of Forks Over Knives-The Cookbook)

Fresh from the Vegan Slow Cooker by Robin Robertson
I found many good recipes that will help save time. I love coming home from piano lessons to a warm meal. So far, we tried the Kale and Cannellini Bean Soup. Everyone really liked it.

Prevent and Reverse Heart Disease by Caldwell B. Esselstyn, Jr., M.D. (The Doctor in the DVD called Planeat.) This book has important research and information, recipes, and lists of books and websites that are helpful in eating plant-based meals.

Websites:

Prevent and Reverse Heart Disease (We are following these guidelines, but not cutting out all fat.  We will still use olive oil, coconut oil, avocados, and nuts)

How to combine food to make complete proteins  This is important when not eating complete proteins.

Sugar Free Mom website with many great recipes  I found a better baked oatmeal recipe, with no sugar.

Why to eat organic food: Mayo Clinic

Organic Consumers Association Website


Meal Plan for the First Two Days

Day One  1/2/14
Breakfast:
Green Smoothie, with Kale, Banana, Almond Milk, Ice, Blueberries, Cinnamon
Option for the hungry:  Egg Sandwich on 100% Whole Wheat Bread

Lunch:  Avocado and veggie sandwich with Hummus Spread on 100% Whole Wheat Bread/ Quinoa, cucumber, and tomato salad

Dinner:  Brown Rice, Black beans, Corn, Green Salad

Day Two 1/3/14
Breakfast:  Ezekiel 4:9 cereal or puffed millet with Almond Milk, fruit
Hungry option:  Scrambled eggs with spinach, tomatoes, and tofu

Lunch:  Potato Soup, cut veggies with hummus, Wasa whole-grain crackers, apple or orange

Dinner:  Green Salad, Brown Rice with Sauteed Vegetables and Firm Tofu (Broccoli, Matchstick Carrots, Celery, Onions, Garlic, Mushrooms or a variation)

Dessert:  No-sugar Fruit Bars

Breakfast option:  Scrambled eggs with spinach, tomatoes, and tofu (I made a variation of this, and it was pretty good, with salsa.)

No Time? Egg Drop Soup/ Homemade French Fries

Tonight, after having no idea of what to make because I had no thawed meat, I came up with a decent meal.  No complaints! 
Menu:  Egg Drop Soup, Homemade French Fries, Tossed Salad, Pickled beets

The Egg Drop Soup is so easy and fast!  The main thing is to have a nice broth.  Mine was made from a leftover turkey and giblet broth and some turkey broth I had frozen. 

Homemade French Fries are also easy, but take time in the oven. 
Put olive oil on a cookie sheet.  Cut potatoes like french fries and put them on the pan.  Toss them around so that they get coated with olive oil, then spread them out into a single layer.  Bake in oven for about one hour at 350 degrees.  Stir at least twice throughout.  Salt to taste at the end. 

Our salad came from our garden!  We bought heirloom seeds from The Sand Hill Preservation Center.  We still have some of the fall mix of greens growing, even through the frost.  I also put some row cover over some to protect them from the frost and chickens.  I planted some fall greens mix in our cold frame, but the plants are still very small.  I hope it grows and we get to eat it soon.  This would be our first year to eat from our cold frame.  Last year, we were inspired to build one after eating a salad grown by my brother and his wife at Christmas time.  I was amazed that they still had lettuce and spinach!  If you are interested, here is some info on cold frames.

The pickled beets are from the beets we grew in the garden and canned.  They were also heirloom seeds from the Sand Hill Preservation Center.  They were the detroit red variety and are delicious.

Meal Plans

When it is supper time, do you find yourself asking, "Now what will I make?"  I have this problem most of the time.  I try to plan.  I even have a binder with weeks of meal plans, but most of the time I come to the hour before the meal and I am perplexed.  Sometimes, I stand with the fridge or pantry open, just staring at the food, like some idea will reach out and hit me.  One a good day, I will have an ingredient that will spur on an idea for a meal, and I make it.  Other days, I think and think and think, sometimes running out of time to even make anything. 

Now that we are eating whole real food, it takes even more effort because most things take more time to cook.  You can't just reach in the freezer, and get out an already made pizza and pop it into the oven.  I'm reading two books to help with my problem.  One is called Food Matters by Mark Bittman.  The other is, Food Matters Cookbook .  Both are interesting and have many great recipes.  The Food Matters book even has meal plans, which I love!  When I have a plan to go by, my stress is relieved.  I just look at the handy dandy list of what I will make and begin.  So far, we tried the blueberry smoothie, eggs, and toast breakfast.  That was yummy.  Then yesterday, I also made the Better Boston baked beans, although I tried them in the crockpot and didn't cook them long enough.  Then, we reheated them for lunch and my husband was saying, "What is that smell?  I know that smell?  You may never want to make these ever again.  I know that smell, Lima Beans!  I hate lima beans."  Well, I even added raw sugar, but noone really ate more than a few spoon fulls.  Sometimes, one recipe may not work, but I will try again.  In fact, as I write it is 4:15, and everyone is getting hungry for supper.  What will I make?  I'll go stare into the fridge and see as soon as I'm done:)

Another great place to find meal plans are www.100daysofrealfood.com and Whole Eats & Whole Treats

There are ways to plan ahead and have easy whole food ready when you need it.  The Food Matters book gives some suggestions.  Now and then, I get it right and have brown rice made ahead that I can make into another meal, or I make extra mashed potatoes to make into potato buns, or I cut up extra veggies or salad to serve at another meal.  Those are good days!  Today,

So I hope today you know what you are making at the next meal.  If not, check out some of these ideas!  Maybe I will too!