Menu Planning Guide | My Clean Cutting Board

I think it’s so important to stay on top of what you eat. If you don’t plan out your meals, you can easily veer off course and not realize it until it’s too late. How many times have you said you did so well on your diet only to remember later that you actually had a small glass of soda, a piece of cookie, and a mini snickers bar at your co-worker’s birthday surprise during lunch? If you would have had a plan, you probably would have been satisfied because you would have planned for yummy snacks that just so happened to be healthy. While everyone was scarfing down the cookies and soda, you could have whipped out the plums and strawberries. You would have pulverized one more hurdle in that thing called life.

Forgive yourself for yesterday’s mistakes and let’s start fresh today. It’s never too late.

Click here for a 2-page Printable Weekly Planning Guide. Here’s the Back Of Weekly Planning Guide

Remember that the food you make at home will always be healthier than the food you buy at a restaurant. Yes even a healthy restaurant. Not to mention it’ll be healthier on your wallet.

Now I know what your thinking. Janeris, the problem is that I don’t know what to put on the guide. I don’t know what to make as healthy meals throughout the week. No worries. Tan ta rara! Janeris to the rescue! I’m going to give you some ideas to help you start off. Feel free to change around the ingredients or mix and match dishes. Don’t try to do the exact weekly menu as me because you are different. Your family is different. For example, I HATE cauliflower so I won’t add many cauliflower dishes. But I LOVE broccoli so you’ll see plenty of those in my meals. You may be the opposite and like cauliflower but hate broccoli. So switch it. No harm no foul. I am a meat eater so you will see a lot of animal fats and proteins. I do believe that meat causes inflammation and am trying to have lots of “Meatless Mondays” all week long but I still love meat and you’ll see a lot of that here. But feel free to substitute meat with something else if you please.

I don’t eat anything with gluten, eggs, dairy, sugar, soy, garlic, or potatoes. But I know some of you do and will try to post some ideas that you can eat. There are things I won’t compromise on like sugar free, lite, or fat free stuff. You will never see that junk on my blog posts.  If you are getting really bloated after meals try to pay attention to what you just ate. Your body may be telling you it is sensitive to something you just gave it. My belly gets bloated and sore among other things when I eat eggs, dairy, potatoes, and wheat. I get headaches when I eat garlic and cane sugar.

Everything here should be organic, pastured/grass fed meat, and fresh not canned whenever possible.

healthy eating guide

Ideas:

Breakfast

  1. Fresh Vegetable juice
  2. Oatmeal -(Steel cut or rolled oats, honey, almond milk, sliced apples, raisins, or whatever other ingredients you like)
  3. Whole milk yogurt with berries and honey
  4. Grapefruit, rice cake with almond butter and sliced bananas
  5. Banana, almond butter smoothie (Almond milk, almond butter, banana, honey, cinnamon)

Lunch

  1. Chicken Berry salad with homemade raspberry vinaigrette ( Add strawberries, blueberries, nuts, tomatoes, and spinach)
  2. Chicken or roast beef wrap (Chicken/Roast beef, hummus, lettuce, spinach, cheese, tomatoes)
  3. Mozzarella and tomato salad (Fresh mozzarella, chopped tomatoes, on a bed of spinach, balsamic vinegar, olive oil, and salt)
  4. Grilled chicken and pineapple sandwich (sliced bread, grilled chicken, sliced pineapple, homemade ketchup, sliced red onions-can also be made in a wrap)
  5. Quesadillas ( 2 large Tortillas, grilled chicken, chopped tomatoes, chopped onions, top with cheese and press together in a toaster oven or grill)
  6. Avocado cranberry salad (Romaine, arugula, dried cranberries, avocados, sliced red onions, raw apple cider vinegar, olive oil, salt and pepper)

Dinner

  1. Fajita-style quesadillas (Corn tortillas, sauteed green and red bell peppers and onions, cilantro, beans, lime, and your choice of veggies. Top it with cheese and dip in homemade salsa)
  2. Chicken or turkey lettuce wraps (Ground meat, cooked with coconut oil, onions, bell pepper, tomatoes, garlic, salt, and pepper, wrapped in romaine lettuce)
  3. Pasta Primavera (Gluten-free pasta, veggies, olive oil, black pepper, salt)
  4. Beef and grilled sweet potatoes (Don’t ask me how to cook the beef. I don’t eat red meat haha)
  5. Grilled Salmon and quinoa

Snacks

  1. Sliced cucumber in salt and raw apple cider vinegar
  2. Strawberries dipped in homemade chocolate (recipe coming soon)
  3. Sliced avocados with salt
  4. Coconut yogurt, berries, and honey
  5. Carrot sticks (not baby carrots) dipped in hummus

This is the first menu planning guide. I may have to work out some kinks. Let me know what you think on my facebook page

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2 Comments

  1. Gina says:

    Hi,

    Love your recipe listing. But, can you think of a good substitute for oatmeal? Is there GF oatmeal out there? I’m just thinking of getting off of gluten, and I’m completely clueless where to start. Seems to be everywhere…AND, I’m a lover of bread and carbs. Hope I don’t turn into a total grouch! Lol.

    Like

    • janerisphoto says:

      Bob’s red mill sells gf oats. You can still eat bread but it has to be made with other flours. I eat pancakes made of almond flour. I eat brownies. I eat almost everything I used to eat its just made with other ingredients. Pinterest is my best friend when searching for alternatives. Good bread is usually made with potato starch. You shouldn’t be grouchy. Just find alternatives. Flours that you can eat are almond, coconut, rice, and several others. I will try and post more recipes that are gluten free

      Like

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