Menu Plan Clean Eating February
Main Cookbooks this month:
My Brain:)
| Breakfast | Lunch | Dinner |
| Cranberries, almonds & flaxseed Porridge (w/quinoa) | Chef's Salad with nuts & boiled eggs for extra protein | Lasagna & Salad |
| Protein Smoothie w/frozen strawberries, bananas, nonfat Greek yogurt, water & protein Powder | Leftovers & Roasted Green Beans w/Slivered Almonds | Zucchini & Bell Pepper Casserole w/Tomato sauce & turkey meatballs |
| Chocolate Banana Nut Porridge (w/quinoa) | Leftovers & Steamed Veggies | Chicken Enchiladas w/homemade tortillas & Salad |
| Ham Egg & Cheese Pita | Individual Chicken Pot Pie... clean! | Chicken & Spicy Tomato Sauce Parcels |
| Protein Smoothie | Pita Sandwiches & Salad | Tuna Noodle Casserole |
| Turkey, egg & Cheese Turnovers | Leftovers & Steamed Veggies | Personal Pita Pizza |
| French Toast Sticks w/Agave Nectar & scrambled eggs | Meatball Subs & Spicy Sweet Potato Fries | Portobello Mushroom Stroganoff |
Snacks (I post this list on the fridge so the kids can easily see what we have for snacks that week/month
- Protein Shake with yogurt, frozen fruits & protein powder
- Fresh Fruit & Cheese Stick
- Fresh Apple or Celery & Nut Butter Dip (or peanut butter)
- Lowfat Cottage Cheese or Yogurt w/ fresh/frozen fruit & granola
- Fresh Fruit or Veggie & handful of nuts
- Crockpot Granola w/Peanut butter (& half of an apple, sliced)
- Crockpot Granola & milk, sprinkled with blanched, slivered almonds
Shopping List
(Note: A LOT of this stuff will last you well into week 2 and some will last nearly all month, so don't freak out if its more than you'd normally spend. I've also never had to write this out for anyone other than ME to understand, so please be patient with me!)
I also tried to clarify when something is intended just for snacking, so you can get what your family prefers.
When specific quantities are listed, those are for my family of 6-7
| Produce | Grains | Dairy | Meats | Frozen Foods |
| Cranberries Almonds, whole & slivered Sesame Seeds Salad Fixin's, choice Red, Yellow & Green Bell Peppers (2-3 each) Baby leaf spinach Garlic 1-2 heads Celery Broccoli Zucchini 4-5 Carrots Apples (snacks) Oranges (snacks) Bananas (can be over-ripes to freeze) Salad Greens, enough for 3-4 days Yellow Onions White Onions 8oz White Mushrooms 16 oz portobello Mushrooms bag of Parsnips (look like white carrots:) Sweet potatoes (for fries) | Flaxseed, whole Steel Cut Oats Quinoa* Whole Wheat Lasagna Noodles w/ flaxseed * Brown Rice Dried Black Beans Unsweetened cocoa powder Whole Wheat Egg Noodles Whole Wheat Rotini **Whole Wheat “Sub” Bread **Whole Wheat tortillas **Whole Wheat Bread Dough **Whole Grain Pita Bread (2 meals) | Low-fat Ricotta Cheese Low Fat Cottage Cheese Feta Cheese Block Parmesan Part Skim Mozerella Cheese Bag of Mozz Cheese Sticks Non Fat Greek Yogurt 2 lg All Natural Plain Yogurt Low Fat Sour Cream All Natural Eggs 3-18 ct | 3-4 lbs Lean Ground Turkey Uncured lean ham Flank Steak, 1 lb Chicken Breasts (enough for 3-4 meals) Tuna, in water 2 cans/pouches Carton Beef Stock Carton Chicken Stock OTHER: Large “Industrial Size” can of Tomato Sauce AND Diced Tomatoes baking soda baking powder 28 oz medium firm tofu Raw Honey or Agave Nectar All Natural Peanut Butter, Cashew Butter, Sesame Butter or Almond Butter (or get several and make nut butter dip!) | Frozen Veggies of Choice Corn Mixed Veggies Green Beans Frozen Fruits, your choice smoothies, yogurt & porridge Seasonings: Paprika Chili Powder Thyme Sea Salt Pepper Olive Oil Cooking Spray EVOO |
NOTES:
Protein Powder. This is a staple in our house, keep some vanilla or chocolate on hand for a quick dose of protein:)
If you want to have homemade bread with any of your meals instead of store bought, you'll also want to buy:
- Whole Wheat Pastry Flour
- Unbleached Flour
- Vital Wheat Gluten
- Yeast
- Finely Ground Corn Meal
Also, In response to my last post and the comments that I received, I made a few new pages that you can find on the tabbed bar on the 'homepage' of the blog. One is "What IS Clean Eating?" and the other basically explains how I make my menu plans and shopping lists. The last one is to give you an idea of what our kitchen looks like. When I'm out of a lot of things, having pretty much ALL "clean" foods in the house makes it easier to cook up clean meals, even if I haven't done a good job of planning!
If you have any ideas for other 'pages' you'd like to see... let me know. I plan to do a shopping trip to Reasors and post photos of the sections where I find my clean foods and grains, since some of them are not in the areas you might expect... and there is nothing more frustrating that running all over the store wasting precious time looking for some weird grain that no one seems to have heard of!
