Gluten-Free Spring Meal Plan

by lydia on April 5, 2014

I’m back to share another one of my family meal plans.  This gluten-free spring meal plan reflects one week for my family of 5. I will simply include my own lunches (not the kids lunches). For breakfast, I’ll include the boys breakfast and my breakfast when it’s different from what the boys eat.  I’m only including 1 meal for Sunday and Saturday. My budget is currently about $600-650 per month (give or take).  This week’s meal plan was just about $150 out of pocket with most of my meat already from the pantry. The only meat I purchased for this week was salmon. We eat lots of meats and veggies, the only grain we usually use is rice. We do use some dairy (namely yogurt, sour cream and cheese). I don’t have recipes or links for every single item listed for each day, but will include the ones that I do or something I found online that is similar to my own. My hope by sharing this one-week spring meal plan (gluten-free to boot) is so that I can inspire you in some small way!

Fresh organic vegetables and cooking book isolated over white

Sunday

Late Lunch/Early Dinner: Garlic Roast Chicken with New Potatoes, LF Kohlrabi Slaw, Dandelion Greens Salad with Ginger Vinaigrette Homemade Gluten-Free Snickerdoodles.

*Note: (save bones from chicken to make stock for the week)

Monday

Breakfast: Lemon Blueberry Muffins and a small cup of Homemade Fruit Sweetened Yogurt (I actually use my Schisandra Berry Syrup for this).

My Lunch: Leftover Chicken, potatoes and dandelion green salad

Dinner: Spring Risotto (modified for the Pressure Cooker), Baked Salmon with Tarragon Cream Sauce

Tuesday

Breakfast: Scrambled Eggs and Potato Hash with side of blueberries.

My Lunch:Leftover Risotto with 2 fried eggs

Dinner: Slow Cooker Meat Sauce (stretched with veggies & lentils, made extra to freeze for another meal) over Zucchini Noodles, and a side of LF Garlic Carrot Sticks.

Wednesday

Boys Breakfast: Lemon Blueberry Muffins with Fruit Sweetened Yogurt

My Breakfast: Salmon Cake with 1/2 avocado and an 8 ounce glass of beet/carrot/lemon/ginger/parsley juice.

My Lunch: Leftovers  and a Schisandra Berry Spritzer

Dinner:Spring Vegetable Stew ( a recipe from The Nourished Kitchen‘s new cookbook – preorder your copy here!) with leftover Chicken added (I made a large batch of this last Wednesday and froze some to have again).

Thursday

Boys Breakfast: Breakfast Sliders – basically mini burgers on my homemade GF biscuits. Orange Slices

My Breakfast: Breakfast Hash – ground beef, veggies, squash, spices with 1/2 avocado ( 1 lb. ground beef divided between the boys and my breakfast).

My Lunch: Decaf Coffee Ice Cream – Homemade, a meal in itself! (stay tuned the recipe will be coming to the blog soon….).

Dinner: Slow Cooker Beef Stroganoff with Brown Rice Fusilli and Steamed Broccoli. (This is a double batch so we will have extra for lunches next week. I’ll freeze about 6 small containers).

Friday

Boys Breakfast: Fruit & Yogurt Smoothies (with snuck-in avocado)

My Breakfast: Leftover Breakfast Hash

My Lunch: 1/2 cup beef stroganoff with 1 cup leftover broccoli and 1 cup decaf coffee ice cream

Dinner: A Hodgepodge of Leftovers!

 

Saturday

Brunch: 2 Homemade Gluten-Free Flatbreads (with leftover cheeses, mushrooms, greens and some zucchini -with a garlic herb olive oil base instead of tomato sauce) & Leftover Fruit Smoothie Popsicles!

See My Shopping List

(everything else I had in my pantry already -there are no prices for the produce market shopping trip as I had not yet shopped for those items.)

Snacks

Snacks are inevitable with 4 growing boys around. I always have carrots on hand, and some type of homemade dip. This week it’s homemade avocado pea dip that my 8 year old made. The boys can get that as a snack whenever they need. I also have roasted chickpeas on the menu for them this week. Whatever fruit I have that is not planned for lunches or smoothies is up for grabs for snacks. Though I usually run out of fresh fruit after a few days. My kids also often make themselves a salad as a snack – so I go through a lot of spring greens and leafy lettuce each week during the warmer months!

I also allow my teenager to eat leftovers as a snack, this week there likely won’t really be many leftovers that I don’t already have plans for (he could easily eat 6 meals a day). However, I did have some wild rice already prepared in the freezer, so he can make his favorite wild rice salad adapted to work with the ingredients we have on hand.

I usually have a couple extra muffins per kid for snacks – since I make about 3-4 dozen muffins on the weekend. This weekend I made 2 dozen lemon blueberry muffins, 1 dozen Flax-Applesauce Muffins and 1 dozen Cranberry Muffins (for lunches/snacks). We also made 3 dozen Gluten-Free Snickerdoodles and 1 dozen Triple Ginger Cookies (recipe coming soon).  I’ll be sharing soon how I handle lunches in an upcoming post…..(stay tuned)!

Beverages

I try to give my boys lots of herbal tea to drink each day at least 2-3 cups. So each morning for breakfast, they get one cup and right after dinner too, they also usually have a cup right when they get home from school or before dinner. I have several blends that include nutritive, tonic herbs to keep it varied -this week I’ll be offering Honeybush Tea, Hibiscus Nettles Tea and Dragon Juice!

I drink Hot Lemon Water upon wakening, then a large glass of cran-water with flax seeds. Either decaf coffee or tea with coconut oil before or after breakfast. Sometimes a green tea chai latte. During the early part of the day I drink 1 quart of herbal tea -usually cranberry nettles tea, schisandra five-flavor tea or a mixture of both. I may have my Holy Chai in the afternoon or a kombucha. In the early evening I try to consume 2 cups of liver friendly herbal tea and maybe 1 cup of stress relieving tea. I may have a small 4 ounce glass of beet kvass around 7 pm with my evening supplements (magnesium, sleep support herbs if needed and probiotics). I try not to drink anything 2-3 hours before bed -if I need anything I sip a little water. Yes, I drink about 3 quarts of fluid daily – this helps remove toxins/wastes and helps me build healthy free flowing bile!

If you’re interested in using a meal planning service, I highly recommend Real Plans. I have been using them lately and they have been a true lifesaver. It’s a meal planning service that you can join (monthly or annually) and have access to their amazing database of recipes. Each week, they map out a meal plan for 5 breakfasts and 6 dinners and some extras to have on hand. It’s very customizable and user-friendly.

What’s on your meal plan for this week? Share in the comments….

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{ 2 comments… read them below or add one }

Melissa April 7, 2014 at 9:46 am

Thanks for the great post! I can’t wait to hear more. I would love to see more about the baking you do on the weekend along with recipes and pictures! I love the idea of including herbal teas to your diets. I have really enjoyed your blog!

Reply

lydia April 17, 2014 at 9:13 pm

You’re welcome Melissa -glad you stopped by!

A baking post could be in the future… 😉

Reply

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