Did you know I do a meal plan every week? I don’t know about you, but I’m a lot better at making healthy dinners if I have a plan. I find that when I’m tired at the end of a long day, my creative juices take a hit and I just want to make anything that doesn’t require any thought. Hello super processed foods and takeout! To set myself up for success in eating healthy home cooked meals, I make a meal plan and shopping list at the start of the week, keeping in mind what my schedule is for the week and how much time I’ll have to make dinner each evening.
If this is your first time learning about my meal plans, I should probably talk a little about how I eat. If you just want to get to the recipes, scroll on down and find them at the bottom of this post. I don’t follow a special diet. I try to avoid regular consumption of common allergens and inflammatory foods (wheat, dairy, corn, soy), but I don’t cut them out completely. I am nightshade intolerant, so I typically choose recipes that avoid those vegetables or are easy to substitute. If I don’t think I’m getting enough greens I’ll do salads for lunch, or add them as a side to my dinner. Most of the recipes I pick are low or no grain, but my dirty little secret is that my husband is an amazing baker, so I get to enjoy a slice of whole grain spelt sourdough with many of my meals. I try to eat whole, healthy, home cooked foods, ideally with ingredients that are in season and when possible, local to my area. I aim to eat this way 85-90% of the time, and save my 10-15% splurges for dessert or a pastry on the weekend, or maybe a special night out with friends.
This week, I’ll be making these items. You may need to adjust the recipes for the number of people in your household. I often double recipes so I have leftovers for lunch and extra dinners for long workdays. As usual, this blog post is not a personal nutrition prescription, just a general discussion of one way of eating healthy. If you want a personal nutrition prescription, I am here for you! But you have to come to my office, or schedule a telemedicine visit for the non-local peeps. 🙂 Make an appointment for my Optimum Wellness Service if this is something you think would help you get you on track with eating for health. Enjoy!
1: Meatloaf: all quantities eyeballed… ground beef or turkey, oats, walnuts, shredded carrot, onion, eggs, broth or water, and salt, pepper, and Italian seasoning. Hand mixed, loaded into a loaf pan, and baked covered in a preheated 425 oven for 30 min, then uncovered and finished for 10-15 more min.
2: Beef stroganoff with zucchini p. 105
3: Vegetable frittata p. 115
4: Baked beans p. 101
5: Roasted root vegetables with walnuts and feta: all quantities eyeballed… some combination of beets, turnips, carrots, yams, parsnips chopped into bite size pieces and tossed with a high heat cooking oil such as sunflower, salt, pepper, and minced garlic, then roasted in a preheated 425 oven for 20 min, stirred, then finished for another 20 min. Pull out and toss with chopped nuts and feta or goat cheese.
6: Roasted carrot ginger soup with grilled cheese sandwiches
Dr. Tremblay graduated from high school with an associate’s degree in horticulture and worked as a gardener for 10 years before returning to higher education and the healer’s path. Dr. Tremblay studied native plant ecology and ethnomedicine at The Evergreen State College, and earned her doctorate degree in Naturopathic Medicine at Bastyr University. Read more >>