Ok, so this is pretty self explanatory. This challenge is all about NOT eating meat. But this post is so much better then just the challenge itself. I'm going to provide you with a week's worth of healthy menu options that are kid and husband approved. So for those of you that have been wanting to try going vegetarian or simply eating less meat and more veggies- you'll want to read this! And not too worry- this first week is all about starting out slow with lots of easy to prepare foods to help get you on the right path.
Below is a full week's worth of breakfasts, lunches, dinners and even some yummy extras. This meal plan is straight from my very own monthly menu planner. So rest assured, we really do eat this way!
And since I'm a Mom on a budget- not only are these dishes easy to prepare but they won't cost you an arm and a leg either. Who wouldn't love that!?! Let me also warn you that this menu plan will require some time in the kitchen. This is not a heat and serve meal plan but rather good, healthy, homemade food. With this weekly plan you will be eating NO meat, limited animal products, very few processed foods and hopefully you will try to buy organic whenever possible. Let's get started!
Sunday
B: Pancakes, fresh fruit, coffee/orange juice
L: Black Bean Taquitos, raw veggie sticks, *iced green tea w/lemon or Kombucha
D: Broccoli & Cheddar Soup, lemon water/milk
Snack: Home popped popcorn, fresh berries
Monday
B: Leftover pancakes, fresh fruit, coffee/orange juice
L: Pasta w/butter & Parmesan, fresh fruit, iced green tea w/lemon
D: Quinoa w/Black Beans, Corn & Cilantro, lemon water or milk
Snack: Fruit & Yogurt Parfait, Green Smoothies
Tuesday
B: Granola-either homemade or boxed organic, Yogurt Berry Smoothie
L: **Veggie Sandwich, Late July brand chips, fresh fruit, iced green tea w/lemon
D: Lentil Chili, lemon water/milk
Snack: Apples & bananas w/peanut butter
Wednesday
B: Oatmeal with berries, coffee/orange juice
L: Leftovers w/raw bell pepper or carrot sticks, iced green tea w/lemon
D: Veggie Fajitas w/side of refried beans, lemon water/milk
Snack: Green Smoothies, fresh fruit
Thursday
B: Toast w/either sliced banana or avocado, coffee/orange juice
L: Bean & Cheese Burritos, raw bell pepper or carrot sticks, iced green tea w/lemon
D: Garlic & Parmesan Orzo, Green Salad, lemon water/milk
Snack: Fruit & Yogurt Parfait, cucumber & tomato slices
Friday
B: Yogurt topped w/small handful of granola & fresh fruit, coffee/orange juice
L: Veggie Sandwich, Late July chips, fresh fruit, iced green tea w/lemon
D: Leftovers, lemon water/milk
Snack: Green Smoothie, fresh fruit
Saturday
B: Granola, Yogurt Berry Smoothies
L: Quesadillas topped w/sliced avocado, fresh fruit, iced green tea w/lemon or Kombucha
D: Make your own Veggie Pizzas, lemon water/milk
Snack: Home popped popcorn, fresh berries
Shopping List for family of 4:
Flour
Sugar
Eggs
Yeast
Milk
Coffee
1/2 to 1 gallon orange juice
4-8 bottles Kombucha
4- 15 oz cans black beans
2- 32 oz can vegetarian refried beans
1 jar salsa
24 pk tortillas
lemons
1 bunch celery
6 cucumbers
2 tomatoes
2 avocados
1 head lettuce
4 heads garlic
2 lb carrots
1 red onion
4 white/yellow onions
2 bunches kale
8 bell peppers
Bananas
Apples
Fresh fruit misc- kiwi, melon, pineapples, peaches, pears etc
2 pk strawberries
2 pk raspberries
1 pk blueberries
1 pk blackberries
1 bag frozen corn
1 bag frozen berries
2 bags frozen broccoli
1 box orzo
1 box pasta of choice
1 package lentils
1 package quinoa
1 lb cheddar cheese
1 container Parmesan cheese
1 can pineapple *for pizza if desired
1 can olives
2 loaves Dave's Killer Bread
2 small bags Late July chips
2 containers sour cream
4 large containers plain or vanilla yogurt
1 box Cascadian Farm Granola
1 container oatmeal
Popcorn for popping
Coconut oil/butter
Maple syrup- the real stuff!
And finally- a few tips for you.
- Twice per week set aside some time to wash, dice and prep your fruit and veggies. You may have noticed that you'll be eating a LOT of them. So do yourself a favor and make them easy to grab and go! I like to slice & dice on Mondays and again on Thursdays and then store in glass containers in my fridge.
- Make extra pancakes and stick them in the freezer. This way you'll have plenty for another morning.
- Keep a large pitcher of filtered lemon water in your fridge. This will save you tons of time!
- Split one bottle of Kombucha between 2 people. Kombucha is expensive stuff, so this will save you a little money!
- Make a double batch of smoothies and store in mason jars in your fridge. Then the next day, just grab, shake & go!
- Any juice is served in small juice glasses to help control portion sizes.
- Half of your plate should be fruit and veggies. With 1/4 being the main dish (usually meat) and the remaining 1/4 being carbs. With this plan, half your plate is fruit and veggies and the other half is the main dish.
- If you're still hungry, eat more fruits and veggies.
- Write your meal plan down and keep it on your fridge. That way you know what you are making each day and can easily stick to the plan.
Congrats! You've now made it one full week without any meat! And I bet you've probably added in lots more fruits and veggies then what you're used to eating. Are you feeling better? Getting more rest? Have more energy? I would love to hear your feedback after your first week on this No Meat Challenge and stay tuned for week #2!
*To make the iced green tea with lemon, simply brew a large pot of green tea. Allow to cool, pour into a glass pitcher and squeeze in fresh lemons. Store in the fridge.
**To make Veggie Sandwiches, add sliced veggies, cheese, onion, mayo, mustard etc to slices of Dave's Killer bread. I like to use cucumbers, tomatoes, red onion, lettuce and provolone cheese to mine.
Click here to read more about how I menu plan.
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