Tag: meal planning

Real Food Meal Prep for Week of 5.5.2019

I’m inching closer to keto this week and sharing some family favorite recipes with you!

Ropa Vieja is a delicious, Cuban, shredded beef dish that I’ve made frequently over the past 18 years. My version is Americanized; I take some help from the store and use jarred salsa. If you serve it over cauliflower rice instead of white or brown rice, it’s very low carb. I love the richness of flavor that slow-roasting gives, so I use the Dutch oven. As a bonus, the house smell amazing while it cooks!

Here is this week’s menu:

Breakfast:
Blueberry Smoothie – New Recipe!
“Looks so bad, but it tastes so good.” – My husband
Y’all. I have laughed so hard over these smoothies which look NOTHING like the beautiful purple in the recipe photo. These look more like something you would serve at a Grinch party! Trust me, they are tasty, and you know you’re getting your daily dose of green goodness from the spinach. If the kids are constantly drinking your smoothie, offer them this and watch them recoil in horror! Looks can be deceiving.
https://tastythin.com/anti-inflammatory-blueberry-smoothie-paleo-keto/

Copycat Starbucks Keto Egg Bites – New Recipe!
https://laurenrabadi.com/2018/08/29/copycat-oven-baked-starbucks-keto-egg-bites/amp/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_smartloop&utm_content=smartloop&utm_term=8803022

Lunch: Ropa Vieja
My husband will have his over brown rice, I’ll have cauliflower rice.

Ropa Vieja
325° for 2 1/2 to 3 hours
3 lbs beef chuck roast
1 package (1 oz.) dry onion soup mix – or make your own like this:
https://feedingbig.com/clean-eating-onion-soup-mix.html
1 onion, chopped
1 c. red wine
3 T. coconut oil
1/2 c. salsa – look for salsa with no added sugar
1/2 c. water – optional (I almost never add this)
Garnishes: sour cream, cilantro, lime wedges and avocado

Heat oil in dutch oven, over med-high. Add beef and brown on all sides . Reduce heat, add onion and cook until soft but not browned. Add onion soup mix, wine, salsa and water (if using). Bring to a boil. Cover and place in preheated oven for 2 1/2 to 3 hours. Check occasionally to make sure there is sufficient liquid in the pan, add more wine if necessary. Shred beef before serving. Serve over rice, or cauliflower rice for low carb. Garnish as desired.

Dinner:
Keto stuffed bell peppers with side salad
https://www.dietdoctor.com/recipes/stuffed-peppers-with-ground-beef-and-cheese

Guacamole Bacon Burgers on a lettuce bun – we make lettuce buns two ways:

  • Slice large rounds from the sides of a head of iceberg lettuce.
  • Stack several large leaves of romaine lettuce to make each half of a bun.

Strawberry Avocado Salad with Honey Lime Dressing
https://cleanfoodcrush.com/strawberry-avocado-salad-clean-eating/

Summer Squash Oregano – I found this recipe in Southern Living magazine years ago; and we make this all summer long. Well, as long as the squash from Pa Kettle’s garden are rolling in! Add some rolls or cloud bread, and you’ve got a nice vegetarian dinner.

Summer Squash Oregano – Serves 6 as a side dish
From Southern Living magazine
3 T. butter
1 medium yellow onion, minced
1 garlic clove, minced
1 small, green bell pepper, chopped
1 T. chopped, fresh oregano
3/4 lb. yellow squash, sliced
3/4 lb. zucchini, sliced
4 tomatoes, chopped
1/2 t. salt
1 tsp. pepper
1 c. grated parmesan
Melt butter in a large skillet; add onion, garlic and bell pepper, and saute until tender. Stir in oregano, yellow squash and zucchini; cover and cook, stirring occasionally for 15 minutes. Stir in tomato, salt and pepper; cook uncovered until squash is tender. Spoon into a serving dish and sprinkle with cheese.

Grilled Chicken Skewers with Homemade Tzatziki and Greek Salad
https://cleanfoodcrush.com/grilled-chicken-skewers-homemade-tzatziki/
https://www.spendwithpennies.com/greek-salad/

Snacks:
Low carb for me: Peanut Butter Dip with celery sticks, Cucumber slices, jicama sticks
Fruit for hubby: Grapes, bananas, pineapple, watermelon
https://cleanfoodcrush.com/peanut-butter-fruit-dip-clean-eating/

Treat:
Lemon Cheesecake Keto Fat Bombs – So good! Swap out limes for the lemon and make lime cheesecake fat bombs instead!
https://www.eatwell101.com/lemon-cheesecake-keto-fat-bombs-recipe

Have a great week, everybody!

Copyright 2019 © Arthurized Home – All Rights Reserved. This post is the original content of Arthurized Home. If you’re reading this on another site, it’s unArthurized.

Real Food Meal Prep for Week of 4.14.19

My husband decided that his first full marathon should be America’s toughest road race, the Blue Ridge Marathon with its 7,430 feet of elevation gain/loss. I’m very proud to say that he successfully completed it, so we’re taking it easy on meal prep today. We’ve planned a few tried and true meals this week.

Breakfast:
Berry Smoothies – Frozen berries (we like strawberries and blueberries), coconut milk, a banana for sweetness, a small handful of baby spinach and/or a half an avocado. Add ice cubes if needed and blend. If you like a sweeter smoothie, add honey to taste.

Berries and Cream Overnight Oats
https://cleanfoodcrush.com/clean-mornings-strawberries-cream-overnight-oats/

Berries and Cream Overnight Oats

Lunch:
Chicken Pineapple Curry – This is an easy favorite that we’ve made for several years now. It’s creamy and mild, but you could certainly add some heat if you like. Use one can of coconut milk if you prefer a thicker sauce. We usually serve this over cauliflower rice, or brown rice.
https://www.5dollardinners.com/chicken-pineapple-curry/

Chicken Pineapple Curry

Dinner:
Bowl of Doom – Don’t let the name deter you, there is nothing ominous about this breakfast hash. Simple and satisfying, this recipe feeds two and you can arm-wrestle over the leftovers for lunch the next day. Or fry a couple more eggs, add a veggie side and you’ve got a nice dinner for four. I give the sweet potatoes a 1/4″ dice; and use either ground beef or Jimmy Dean Natural sausage, depending on what’s on hand. If using sausage, I do not add salt.
http://www.vicariouslypaleo.com/bowl-of-doom/

Bowl of Doom

Shepherd’s Pie
Beef and Vegetable Filling:
1 lb. ground beef
1 T. coconut oil
1/2 c. diced onions, optional
3 – 4 large carrots, peeled and diced
1/2 bag of frozen peas, thawed
12 oz. tomato sauce
1 t. garlic powder
salt and pepper to taste
1/2 c. cheddar cheese, grated – for topping

In a large pan over medium heat, thoroughly brown the ground beef. Remove beef from the pan and set aside. Melt the coconut oil, then saute the onion and carrots until tender. Add the beef, spices and tomato sauce. Mix well, then fold in the peas.

Mashed Potatoes – Two real food options:
Bob Evans Natural Mashed Potatoes are made with the same ingredients you would use at home; Potatoes, Milk, Butter and Salt.
OR
Homemade:
8 medium russet potatoes, peeled and cubed
1/2 c. plain sour cream
8 T. unsalted butter
1 c. milk
salt and pepper to taste
Add the cubed potatoes to a large pot of boiling water and cook until fork tender. Drain the water and return the potatoes to the pot. Add the sour cream, butter, milk, salt and pepper. Mash with a potato masher to desired consistency. Add more milk if needed.

Spread the beef mixture into a buttered 9″ x 9″ casserole dish, and spoon the mashed potatoes over to cover. Bake at 350° for an hour, covered. Uncover, sprinkle cheddar cheese on top and broil for two minutes or until cheese is bubbly. Serve.

This dish can be assembled up to a day ahead of time, refrigerated and baked just before serving.


Clean convenience food. Make sure that it says All Natural, not Original.
Made with: Potatoes, Milk, Butter and Salt.

Teriyaki Salmon
https://cleanfoodcrush.com/homemade-teriyaki-salmon-meal-prep/

Teriyaki Salmon

Cumulus Spiced Eggs – Such a simple and tasty dinner! We tried this recipe for the first time last week; my husband loved it and suggested that we put it on the menu this week. This comes together so quickly! I had dinner on the table in under 20 minutes, start to finish. I used two teaspoons of coriander, a jar of organic marinara sauce and added a smidgen of crushed red pepper flakes. I knew that trying to sneak goat’s cheese past my husband would be a step too far, so I used shredded cheddar on top.
https://thestonesoup.com/blog/2012/07/24/the-5-most-common-dinner-mistakes-and-how-to-avoid-them/

Lemon Baked Cod
https://momfoodie.com/lemon-baked-cod/

Lemon Baked Cod

Snacks: Apples and Peanut Butter, Oranges, Bananas, Cantaloupe, Cucumbers, Bell Peppers, Tiny but Mighty Popcorn

Treat:
Chocolate Chip Chickpea Blondies
https://cleanfoodcrush.com/chocolate-chickpea-blondies/

I hope your week is off to a great start!

Note: I am not in partnership with, nor do I own any of these websites or the recipes linked here.

Copyright 2019 © Arthurized Home – All Rights Reserved. This post is the original content of Arthurized Home. If you’re reading this on another site, it’s unArthurized.



Real Food Meal Planning

An empty refrigerator can only mean one thing. It’s time to get meal planning! But first, a note about “real” food: I define real food as made in nature and not in a factory. If you define it differently, that’s great! Do what works best for your health, lifestyle and budget.

If you are on a budget like me, the first step is to review the online weekly grocery ads. In our small city we have Aldi, Kroger, Earth Fare, Fresh Market, Wal-mart and Food Lion. Skim the ads quickly because we’re looking for foods that are natural or minimally processed. List the sale items by store. I’m old school, so I use a low tech piece of paper for this step. Use ‘notes’ in your phone or a grocery store app if that works best for you.

Now it’s time for the menu. If you have go-to recipes for the sale items, list those. When I need some recipe inspiration I search my favorite real food websites. If strawberries are on sale this week, enter “strawberries” into the search box. Scroll through the recipes for something appealing and save to Pinterest or print the recipe out. I typically plan five dinners per week. This leaves room in the schedule for a leftovers night or eating out.

Bonus points if your meal uses more than one sale item!

We have a high tolerance for eating the same meal repeatedly, so breakfast and lunch are the same Monday-Friday. If that’s not you, make enough at dinner to have lunch leftovers the next day.

Once you’ve compiled your recipes, fill out the rest of the grocery list. I skim each recipe and make sure that I have the pantry items on hand. If not, they are added to the list, keeping a tally of how many of each item I need. For example, if three recipes call for garlic, total up the number of cloves needed and note that next to “garlic” on the list.

If I’m going to buy an item at a certain store, I add the store’s initial to the check box.

Now it’s time to grocery shop! I’m heading to the store(s), but if you’re using a grocery app, plug in your list or order online. I hope this is helpful to you. If you have any questions about my process let me know in the comments.

Note: I am not in partnership with, nor do I own any of these websites or the recipes linked here.

Copyright 2019 © Arthurized Home – All Rights Reserved. This post is the original content of Arthurized Home. If you’re reading this on another site, it’s unArthurized.