Tag Archives: free menu plans

Eat Well, Stay Well menu plan

25 Jun
  1. finger lickin chicken 
  2. field mushroom spanish omelette
  3. ratatouille
  4. baked fish in tomato
  5. gammon and leek soup

 

Shopping List

1.

  • 3tbsp runny honey
  • 2tbsp muscovado sugar
  • 2tbsp soy sauce
  • 1 1/2tbsp tamarind paste
  • 4 chikcen drummers

2.

  • 20g (¾oz) butter
  • 2tbsp olive oil
  • 3 cooked potatoes, diced
  • 200g (7oz) flat field mushrooms
  • 1 garlic clove, peeled and crushed
  • 125g (4oz) young spinach
  • 4 eggs
  • 100ml (3½fl oz) milk or soya milk
  • freshly ground black pepper

3.

  • 2 medium courgettes, trimmed and thickly sliced
  • 1 medium aubergine
  • 1 red pepper
  • 1 yellow pepper
  • 2 medium onions, red or white
  • 6 ripe tomatoes
  • 2tbsp olive oil
  • 1tsp tomato paste
  • 2 large cloves garlic, peeled and crushed
  • ¼tsp ground coriander
  • 2 large sprigs basil, roughly chopped

4. (to serve 1-2)

  • 1/2 onion, finely sliced
  • 1 x 227g tin chopped tomatoes
  • Handful cherry tomatoes, halved
  • small handful oregano or basil leaves
  • 2 skinless white fish fillets, about 250g
  • 2 very thin lemon slices

5.

  • 750g Tesco Unsmoked Gammon Joint
  • 2 large potatoes, peeled and cubed
  • 2 leeks, chopped
  • 1 onion, chopped
  • 1.5 – 2 litres vegetable stock
  • handful fresh parsley, chopped
  • 200ml double cream or soft goat’s cheese

 

Yet another No-Cook Menu Plan

18 May

Menu:

1. Smoked fish (boil in the bag or pre-cooked) parsley butter peas and rice

2. Carton soup with houmous on bread and sliced ham to serve

3. Coconut dal with rice and washed spinach

4. Sausages new potatoes and cooked cherry tomatoes

5. Broccoli & mac cheese

6. Stirfry with lemon sauce cashews and chicken

 treats: microwaveable treacle sponge pudding (Tate and Lyle=dairy free); soya custard, fruit salad
Shopping list:
1.
  • Boil in the bag smoked fish
  • Peas
  • Goats butter
  • Rice

2.

  • Carton of soup
  • Houmous
  • Ciabatta
  • Sliced ham

3.

  • Coconut milk
  • Red split lentils
  • Rice
  • Washed and ready to eat spinach
  • Turmeric
  • Cardamom pods
  • Cinammon

4.

  • Ready chopped stirfry veg
  • Cashew  nuts
  • Chicken pieces

5.

  • Sausages
  • New potatoes
  • Cherry tomatoes
  • Aluminium foil or parchment to line the grill pan

6.

  • Broccoli
  • Elbow macaroni
  • Soft goat’s cheese
  • Goat’s milk

Treats:

  • Microwaveable treacle sponge pudding
  • Soya custard
  • Fruit salads

IBS / Low Fodmap, Dairy Free AND Vegetarian, Complete Daily Menu for 1 Week

9 Apr

I’ve tried to use the most restrictive fodmap lists possible so as not to exclude anybody. Apart from the eggs, this diet should include pretty much ANYBODY!

Breakfast Options

1. Banana, home made maple oat granola and soya yoghurt

2. Spelt toast with olive tapenade, or dairy free spread and a smear of jam or syrup

3. Melon and grape salad with soya yoghurt

4. Gluten free crackers spread with yeast spread and topped with slices of tomato or lettuce

5. Oatmeal made with almond, rice or soy milk and flavoured with cinnamon and golden syrup or maple syrup

6. Gluten free pancakes with blueberries and maple syrup

7. Rice cakes with almond butter, a little syrup and bananas

8. Boiled egg with spelt toast

Lunch Options

1. Egg / cucumber sushi served with miso soup

2. Polenta (made up with almond milk) with low fodmap pesto, roasted peppers, tomatoes and basil

3. Greek salad with lettuce, raw courgette,olives, tomatoes and pumpkin seeds (+ non dairy cheese or bacon if possible)

4.Spelt bread with olive spread, grilled zucchini and omelette

5. Baked sweet potato with dairy free spread, lettuce and French beans

Dinner Options

1. Thai vegetable curry with bamboo shoots, carrots, green beans, ginger, lemongrass

2. Stuffed red peppers with wild rice and pine nuts

3. African style pumpkin seed and sweet potato stew

4. Gluten free pasta with oil, vegan pesto and fresh tomatoes

5. Gluten free lasagne/ pasta bake, with layers of: roasted tomatoes, spinach, white sauce (made up with gluten free flour, and acceptable milk substitute eg lactose-free or soya milk) – top with beaten egg and a sprinkling of sunflower seeds

6. Mixed nutburgers (chopped nuts, gluten free breadcrumbs, herbs, egg) with mashed potato and carrots

7. Carrot, celery and coriander soup served with spelt bread

5 day low fodmap menu

17 Mar

Menu plan:

1. Potato and bacon (and a chunk or two of Brie) hash, with a side of spinach

2. Quinoa salad with lemon, mint, coriander, olives, red peppers, carrots, celery and squares of Cheddar

3. No-lentil kedgeree

4. 100% mince burger with mashed potato and green beans

5. Pomelo (grapefruit) and prawn salad

Shopping list:

1.

  • Potatoes
  • Bacon
  • Brie
  • Spinach

2.

  • Quinoa
  • Lemon
  • Mint
  • Coriander
  • Olives
  • Red peppers
  • Celery
  • Cheddar

3.

  • 50g butter
  • 1 medium onion , finely chopped
  • 3 cardamom pods, split open
  • ¼ tsp turmeric
  • 1 small cinnamon stick
  • 2 fresh bay leaves or 1 dried
  • 450g basmati rice
  • 1 litre/1¾ pints chicken stock or fish stock, ideally fresh
  • 750g un-dyed smoked haddockfillet
  • eggs
  • 3 tbsp chopped fresh parsley
  • lemon , cut into wedges, to garnish

4

  • Mince
  • Potato
  • Green beans

5.

  • 12-16 medium cooked shrimp (prawns)
  • 1 -2 pink grapefruits or half a pomelo
  • Half a courgette
  • 1 red pepper, thinly sliced
  • 1/4 cup fresh mint
  • Green parts of spring onion
  • 1 endive
  • lime juice
  • Soy sauce
  • 1 tbsp brown sugar
  • Rice and/or rice crackers

Alice’s Favourites Menu Plan

31 Jan

Menu

1. Cubed lamb with onions and spices

2. Pan-fried Garlic Aubergines with Goat’s Cheese and Couscous

3. Gnocchi with Tomato sauce and Buffalo Mozzarella

4. Sausages with griddled courgettes and mashed sweet potato

5. Spanish Tortilla

Shopping List

1.

  • 450g Cubed Lamb (or buy half leg)
  • Onion
  • Cumin
  • Paprika

2.

  • 2 large aubergines
  • Garlic
  • Crumbly goat’s cheese
  • Couscous
  • Goat’s yoghurt
  • Parsley

3.

  • Gnocchi
  • Onion
  • Tinned tomatoes
  • Mozzarella di Bufala Campana

4.

  • Sausages
  • Courgettes
  • Turmeric
  • Sweet potato

5.

  • Potato
  • 6-8 eggs
  • Frozen peas
  • Ketchup

vegetarian kid and toddler friendly menu plan

31 Jan

Menu:

1. Scotch pancakes, scrambled eggs, avocado, cherry tomato salsa

2. Button mushrooms with melted cheese on English muffins with Bean Thing

3. Baked potato wedges with houmous dip; more Bean Thing; cucumber wedges

4. Gnocchi with mozzarella, tomato sauce, cream

5. Spanish tortilla with peas

6. Halloumi kebabs in pitta breads

Shopping list:

1.

  • Flour
  • 6-8 Eggs
  • Milk
  • Avocado
  • Cherry tomatoes
  • Shallots
  • Limes

2.

  • Button mushrooms
  • Cheddar cheese
  • English muffins
  • Cannellini beans
  • Tinned tomatoes
  • Onion
  • Carrot

3.

  • Potatoes
  • Houmous or ingredients for home made
  • Cucumber

4.

  • Gnocchi
  • Buffalo mozzarella
  • Tinned Tomatoes
  • Onion
  • Cream

5.

  • 6-8 eggs
  • Potatoes
  • Onions
  • Peas

6.

  • Halloumi
  • Bamboo skewers
  • Chestnut mushrooms
  • Red and yellow peppers
  • Tomatoes
  • Courgettes
  • Honey
  • Soy sauce
  • Pitta breads
  • Hot sauce

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Your free weekly menu plan that’s 100% veggie

17 Jan

Menu

1. Pizza (on a Saturday!)

2. Mango yogurt curry

3. Black beans and cornbread

4. Baked sweet potato with tofu slaw

5. Mixed veg couscous

6. Lentil bolognese an’ spaghetti

Shopping list

1. Extra strong white flour

Yeast

Chopped tomatoes

Onions

Red pepper

Olives

Mozzarella for pizza

2.

Ripe mangoes

Ginger

Low fat yoghurt

Curry leaves

Turmeric

Mustard seeds

Fresh tomatoes

Rice

3.

Dried (or canned) black beans

Polenta or cornmeal

Butter

1 apple

1 potato

1 onion

Celery

Oregano

Bay leaves

4.

Sweet potatoes

Red cabbage

Tofu

Cashew nuts

Mayonnaise

Yoghurt

Apple (optional)

5.

Couscous

Turnip

2 courgettes

Tinned chickpeas

Tinned tomatoes

Onions

Carrots

6.

Lentils

Tinned tomatoes

Onions

Garlic

Oregano

Thyme

Dried spaghetti

Hard cheese to serve