Thursday, May 1, 2014

Weekly Meal Plan- with some rough recipes:)

I will probably only end up doing this once (haha), but I so appreciate and love when I can get meal ideas from other busy mommas. So here's what the Kiehns are eating this week:

(I jotted these "recipes" down fast. Hopefully you get the basic idea and can go from there. Leave a comment if you have questions!)

M- Mediterranean Quinoa Salad
 Cook quinoa (I did 1.5 cups of dry quinoa which makes 3 cups of cooked.
Toss in bowl of cooked quinoa kalamata olives, avacados, fresh basil, tomatoes, sauteed 1/2 a red onion, and a green bell pepper)

T- Wild Caught Salmon, Skillet Balsamic Green Beans + Cantaloupe Mint Salad
It is crucial to make the quality of what you eat of utmost importance. I'm going to do a post on that someday, but if you are eating eggs thinking you're being healthy...but your eggs came from a sick chicken crammed in an awful environment where they can't move and are being fed grain all day, how much nutrition do you think that egg really has?
They have "farms" (aka feedlots) for fish and the fish are fed grain and other processed, unnatural-for-fish feed and are just as sick as that chicken I described. You have to read labels carefully and the fish you eat MUST be Wild Caught Alaskan. Wild game is packed full of it's original nutrients. Omega's baby! You'll definitely pay more for this quality, but is there anything more worth putting your money into than you and your family's health?

Cover thawed salmon in minced garlic, salt, pepper and a drizzle of real maple syrup.
bake at 350 for about 12 mins and check on it. when it flakes and still a pretty deep pink, it's ready.

Fresh green beans sauteed in iron skillet in Kerrygold (grassfed) butter and balsamic vinegar and minced garlic. add salt and pepper to taste.

cut up ripe cantaloupe and put in bowl. Add sunflower kernels, chopped mint leaves, and squeeze a half a lemon over it. so good!

W- Lentil Sweet Potato Soup
recipe here

Th- Grass-fed Beef Sloppy Joe lettuce wraps, Sweet Potato Fries, Fresh Beets
Walmart sells legit grass-fed beef now! I'm sooooo happy!

Sautee 1lb ground beef in olive oil and minced garlic.
For the easiest sloppy joe sauce ever....I just squirt in Organic Ketchup. Lazy:)
Wait to add ketchup until your meat is all cooked and turn the burner off.

you can find a recipe for sweet potato fries anywhere on the internet.

I love this tutorial on making beets by Epiphany Farms! My family LOVES beets and the health benefits of them are out of this world. (don't be scared...they turn your poop red for a bit!)

F- Cauliflower Rice Stir Fry (meatless)

Make cauliflower rice

sautee a bag of frozen stir fry veggies in sesame oil and organic coconut oil.
Add fresh ginger, honey, garlic, and whatever other seasonings you want. Combine "rice" and sauteed veggies and enjoy!

S- Wild Caught Salmon, 3 Bean Salad
I buy the bag of salmon at Sam's because it's crazy high quality and I can make 2 meals out of it.
This time we might grill it, or bake it in the oven again.

Here's a delicious 3 bean salad that you can adjust to make healthy options. Hint- swap out the sugar for raw honey and make sure you get organic beans if you're using canned.


S- Leftovers

Eat at home! Save money, lose weight, get creative, make more family time, feel better!

2 comments:

Jenna said...

I'd love it if you did more of these!! I am going to try to follow your meal plan for us next week! What eggs do you buy?

Brittany said...

I love this. More recipes please! :)

Thursday, May 1, 2014

Weekly Meal Plan- with some rough recipes:)

I will probably only end up doing this once (haha), but I so appreciate and love when I can get meal ideas from other busy mommas. So here's what the Kiehns are eating this week:

(I jotted these "recipes" down fast. Hopefully you get the basic idea and can go from there. Leave a comment if you have questions!)

M- Mediterranean Quinoa Salad
 Cook quinoa (I did 1.5 cups of dry quinoa which makes 3 cups of cooked.
Toss in bowl of cooked quinoa kalamata olives, avacados, fresh basil, tomatoes, sauteed 1/2 a red onion, and a green bell pepper)

T- Wild Caught Salmon, Skillet Balsamic Green Beans + Cantaloupe Mint Salad
It is crucial to make the quality of what you eat of utmost importance. I'm going to do a post on that someday, but if you are eating eggs thinking you're being healthy...but your eggs came from a sick chicken crammed in an awful environment where they can't move and are being fed grain all day, how much nutrition do you think that egg really has?
They have "farms" (aka feedlots) for fish and the fish are fed grain and other processed, unnatural-for-fish feed and are just as sick as that chicken I described. You have to read labels carefully and the fish you eat MUST be Wild Caught Alaskan. Wild game is packed full of it's original nutrients. Omega's baby! You'll definitely pay more for this quality, but is there anything more worth putting your money into than you and your family's health?

Cover thawed salmon in minced garlic, salt, pepper and a drizzle of real maple syrup.
bake at 350 for about 12 mins and check on it. when it flakes and still a pretty deep pink, it's ready.

Fresh green beans sauteed in iron skillet in Kerrygold (grassfed) butter and balsamic vinegar and minced garlic. add salt and pepper to taste.

cut up ripe cantaloupe and put in bowl. Add sunflower kernels, chopped mint leaves, and squeeze a half a lemon over it. so good!

W- Lentil Sweet Potato Soup
recipe here

Th- Grass-fed Beef Sloppy Joe lettuce wraps, Sweet Potato Fries, Fresh Beets
Walmart sells legit grass-fed beef now! I'm sooooo happy!

Sautee 1lb ground beef in olive oil and minced garlic.
For the easiest sloppy joe sauce ever....I just squirt in Organic Ketchup. Lazy:)
Wait to add ketchup until your meat is all cooked and turn the burner off.

you can find a recipe for sweet potato fries anywhere on the internet.

I love this tutorial on making beets by Epiphany Farms! My family LOVES beets and the health benefits of them are out of this world. (don't be scared...they turn your poop red for a bit!)

F- Cauliflower Rice Stir Fry (meatless)

Make cauliflower rice

sautee a bag of frozen stir fry veggies in sesame oil and organic coconut oil.
Add fresh ginger, honey, garlic, and whatever other seasonings you want. Combine "rice" and sauteed veggies and enjoy!

S- Wild Caught Salmon, 3 Bean Salad
I buy the bag of salmon at Sam's because it's crazy high quality and I can make 2 meals out of it.
This time we might grill it, or bake it in the oven again.

Here's a delicious 3 bean salad that you can adjust to make healthy options. Hint- swap out the sugar for raw honey and make sure you get organic beans if you're using canned.


S- Leftovers

Eat at home! Save money, lose weight, get creative, make more family time, feel better!

2 comments:

Jenna said...

I'd love it if you did more of these!! I am going to try to follow your meal plan for us next week! What eggs do you buy?

Brittany said...

I love this. More recipes please! :)