The Weekly Menu March 28 #glutenfree #realfood #menuplanning

The Weekly Menu March 28

Hello friends! It’s that time again – coming up with a game plan for the week to get us through this diet restricted life in the easiest way possible. Because my body is super sensitive, I have to eat and live in a way that reduces chemical exposures that stress out my immune system as well as avoiding dairy and gluten in order to function at all. The bonus is that we’re saving money and reducing waste and most importantly eating to nourish our bodies instead of adding to inflammation and digestive issues!

We come up with the menu on Thursday, hit the grocery stores over the weekend (HEB, Trader Joes and the Wheatsville Co-op because it’s hard to find all the organic goodies in one place) – then we are set for the week. Things may change because life happens but we have enough organic produce and lean proteins to work with every night and we can freeze anything we don’t end up using if plans change… and I’ve got a stash of organic dark chocolate and red wine for emergencies! ?

So why menu plan?

Because “What’s for dinner tonight?” is the ever looming question so why not be prepared for it so you can make good food choices!

We used to default to pizza and fried chicken and take out with ridiculous amounts of sugar, salt, chemicals, dyes, preservatives, pesticides, bad fats, etc. But we’ve come a long way. We deserve better than that. You and your family deserve better than that. We need to nourish our bodies, especially if we are busy and tired and over-extended.  So spending a little time planning it out will make you feel so much better. These days I’ll take a salad filled with nutrients, vitamins and all the good stuff over a pizza every time! Then treat ourselves with a little Texas BBQ once in a while… #SaltLickBBQ ?

Some people actually make all the meals for the week over the weekend, which is way cool. I’m not at that level yet, but even just coming up with a weekly menu plan helps. Like I said, you’ll have all the groceries available and can work with your cravings to make something you enjoy that is good for you. It helps me to know what I’m having for dinner so I can choose a lunch that balances out with dinner as far as getting my fill of nutrient diversity for the day. #EatTheRainbow ?

Try it for a couple of weeks and let me know what you think. Check out my weekly menus with links to a lot of recipes to get started – you’ll see the evolution in our food choices and how we’ve adapted the recipes as we learn more about eating cleaner.  And since you’ve asked for grocery lists they will be coming soon, too!

My eCookbooks have lots of dinner ideas (they might be going on sale again next month to celebrate my birthday ??). These cookbooks were my effort at finding healthier versions of our comfort food favs years ago. I’ve put a lot of work into making sure the recipes work even though they are gluten free and some are dairy/casein free, too. We are always adapting these recipes to make them even healthier. Also, check out The Casual Veggie Cookbook with lots of great guidance on veggies (how to prep and store) and tons of recipes from awesome food bloggers. #eatyourveggies

So here is the mostly organic and non-GMO (because we are avoiding potential glyphosate contamination in soy, corn and other foods), dairy/casein free (except for the Parmesan cheese), totally gluten free, real food weekly menu for the week of March 28:

Meatless MondayRoasted Seasonal Veggies 

TuesdayChopped Southwestern Chicken Salad (using the basic salad ingredients of lettuce, corn, black beans, carrots, tomatoes, cukes and homemade dressing with grilled chicken marinated with Ancho Chili Lime)

Wednesday – Roasted Seasonal Veggies & Roasted Brined Chicken

ThursdayEggplant Chicken Parmesan (we’ve stopped using rice chex cereal as the breading and now use Bob’s Red Mill all-purpose bean blend flour for the breading and I really like it so much better)

FridayGrass-fed Sirloin Steaks, Roasted Sweet Potatoes and Parmesan Broccoli and Brussels Sprouts

SaturdayItalian Turkey Meatballs, Marinara Sauce and Quinoa Pasta

SundayTurkey Taco Meat & Refried Bean Tostadas (we now only eat non-GMO, gluten free, wheat free corn tortillas or tostadas, usually from El Milagro, whereas we used to only worry about the gluten)

BreakfastCarrot Cake Muffins

Lizzy dog says you’ve got this! Have a great week everyone! ?


Deana Larkin Evans

Hi! I’m Deana. This food blog is all about cooking wholesome real food and developing gluten free recipes for some of our favorite comfort foods. I also create weekly menus to save time and money while reducing stress and food waste. I had to start eating gluten-free in 2010 and dairy/casein-free (except for the occasional Parmesan or goat cheese) in 2014. I’m kind of a science nerd, too. In the ’90s, I earned an undergrad degree in biochemistry from The University of Texas at Austin. Hook ’em! Then followed up with a PhD in biochemistry and a law degree from the University of Houston. I recently earned a certificate in genomics/sequence analysis from Johns Hopkins University, where I also took a very cool food microbiology course.

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