Food Friday: 5 Day Menu for the Busy Household

Probably the #1 reason given for unhealthy eating is "no time to cook". If that's you, check out this 5 day menu plan that takes minimal time to prepare! 

DAY 1

Breakfast: 

    Banana with Almond or Peanut Butter. Can put on toast or eat alone 

Snack: 

    Apple slices with cinnamon: slice an apple and put in a baggie. Squeeze 1 tsp of fresh lemon juice over apples and  sprinkle with cinnamon

Lunch:  

    Turkey and cranberry salad: pre-washed organic mixed greens, diced turkey deli meat (no nitrates), dried  cranberries, chopped pecans and crumbled goat cheese. Dressing: equal parts of balsamic vinegar and olive oil and salt, pepper and dried basil

Snack: 

     5 dates

Dinner:

    Grilled chicken: marinated in fresh salsa and dried cumin

    Quinoa: cooked according to package

    Grilled peppers and onions: Thickly slice, toss in olive oil and grill

    Salad with tomatoes, cucumber & balsamic dressing

 

DAY 2

Breakfast:

    Quinoa, diced roasted peppers mixed into scrambled eggs

    1/2 a grapefruit

Snack:  

     Hard boiled egg

Lunch:

    Mexican salad with grilled chicken, roasted peppers, black beans. tomatoes, cucumber and creamy salsa dressing (plain yogurt mixed with salsa)

Snack: 

    Cucumber with hummus

Dinner:

    Fajitas with chicken, peppers and onions

    Baked sweet potato

    Salad: mixed greens, dried cranberries, goat cheese, pecans with balsamic dressing

 

DAY 3

Breakfast: 

    Breakfast burrito with diced sweet potatoes, scrambled egg and salsa

Snack: 

    Apple slices with cinnamon

Lunch: 

    Chicken vegetable soup: 1 box of organic chicken broth, 2 cups diced chicken, 1 cup organic frozen peas, 1 cup organic frozen carrots, 1  cooked sweet potato diced

Snack: 

    Organic tortilla chips and salsa

Dinner:

    Grilled shrimp

    Grilled vegetables: zucchini, yellow squash, mushrooms, eggplant (your favorite veggies)

    Organic brown rice

 

DAY 4

Breakfast:

    Fried egg with diced avocado and tomatoes

Snack: 

    Peppers with hummus

Lunch: 

    Chicken, vegetable and rice soup: organic chicken broth,  diced chicken, diced grilled vegetables, diced cooked sweet potato, brown rice

Snack: 

    1/2 a grapefruit

Dinner:

    Fried rice: brown rice, shrimp, frozen organic peas and carrots, diced pineapple and soy sauce or Braggs liquid aminos

 

DAY 5

Breakfast:

    Banana with almond or peanut butter can put on toast or eat alone

Snack:

    Pineapple slices

Lunch:

    Egg salad wrap with lettuce, tomatoes and peppers

    Tortilla chips

Snack:

     Cucumber Slices with Hummus

Dinner:

    Baked salmon with lemon and olive oil

    Baked potato

    Salad

    Steamed green beans

 

HELPFUL HINTS

Make enough Balsamic and Olive Oil Dressing for 4 Salads per person

Grill 1.5 pounds of chicken per person

When grilling vegetables for Day 3 dinner make enough for soup and stir-fry

When making hard boiled eggs make 3 per person. To save more time buy eggs already hard boiled

 

GROCERY LIST

Bananas

Almond or Peanut Butter (check ingredients to make sure only nuts and salt)

Sliced Bread (optional)

Apples

Cinnamon

Lemon

Pre-washed Organic Mixed Greens

Dried Cranberries

Chopped Pecans

Cooked Turkey Breast Deli Meat

Goat Cheese

Balsamic Vinegar

Olive Oil

Dates

Organic whole wheat or corn tortillas (if gluten free make sure corn tortillas are gluten-free)

Boneless, Skinless Chicken Breast or Thighs

Salsa

Cumin

Rep Peppers

Onions

Tomatoes

Cucumber

Quinoa

Sweet Potatoes

Eggs

Organic Chicken Broth (if you’re gluten free make sure you buy agluten free brand)

Organic Frozen Peas

Organic Frozen Carrots

Shelled Wild Caught Shrimp

Organic Zucchini

Organic Yellow Squash

Mushrooms

Organic Brown Rice

Pineapple

Soy Sauce or Braggs Liquid Aminos (Braggs is gluten free)

Avocado

Hummus

Organic Tortilla Chips

Salmon

Green Beans

Baked Potatoes