Monday, March 4, 2013

A Week of Whole Foods Meals (& Recipes!)

I've written before about how weekly meal planning really helps me to be able to stay ahead of the cooking as well as to prepare more nutritious meals for my family. Today I'm sharing a detailed week-long meal plan complete with recipes for many of the dishes featured here.

For each day of the week, I've included breakfast, lunch, dinner, snack, and dessert—knowing full well that not all of us have both dessert and snack every day. I simply wanted to provide lots of meal options so you could get an idea of some of the plethora of meal selections out there that major on whole, unprocessed foods. (Also, all the recipes here are gluten-free. I don't even cook wheat for the wheat-eaters among us. ;)

Another point of note: Jaymz packs his lunch each day to take to work, so when I make a dinner, I aim to make it large enough so that all three of us can eat leftovers for the next day's lunch. If you don't major on leftovers in your home, this meal plan might be too much food for your family. But if you have a larger family, it could be not enough food—you'll know when you try it out!

A few of the recipes are listed at the bottom of this post, some of them will open to recipes here on Anktangle, and others link to Pinterest. I hope you will enjoy browsing all these wonderful meals!


Breakfastveggie scramble
Lunch – leftover spaghetti squash casserole
Dinnercrock pot beef stew, braised chard with zucchini, onion, and garlic

Snack – cheese and crackers

Dessertcinnamon ice cream


Breakfastovernight pumpkin spice steel-cut oatmeal, boiled egg
Lunch – leftover beef stew with leftover braised vegetables
Dinnercrock pot roasted chicken, gallo pinto, rice, steamed broccoli

Snack – vegetables (carrots, celery, grape tomatoes, sugar snap peas) with roasted garlic hummus

Dessertchocolate peanut butter granola bar, almond milk


Breakfast – veggie scramble
Lunchchicken nuggets, veggies with roasted garlic hummus
Dinner – salads with leftover beans, chicken, boiled eggs, roasted squash seeds

Snack – cheese, tomatoes, sliced avocado

Dessertcoconut macaroons


Breakfast – leftover veggie scramble
Lunch – leftover crock pot roasted chicken, beans & rice, sliced veggies
Dinnercrock pot chicken chili

Snack – apple, celery, or cabbage with peanut butter

Dessertcherry cobbler with very vanilla ice cream


Breakfast – overnight pumpkin spice steel-cut oatmeal, boiled egg
Lunch – leftover crock pot chicken chili
Dinnerbaked enchiladas made with leftover beans, leftover chicken, leftover greens (kale, chard, or spinach)

Snack – yogurt with walnuts, almonds, shredded coconut, granola

Dessertchocolate ice cream


Breakfast – poached eggs over leftover beans and rice (optionally, with cheese on top)
Lunch – leftover enchiladas
DinnerMom's meatloaf, twice-baked mashed potatoes, steamed green beans

Snack – roasted garlic hummus and corn tortilla chips, beet chips, kale chips

Dessertbaked apples with cinnamon


Breakfastmixed vegetable frittata 
Lunch – leftover meatloaf, twice-baked mashed potatoes, steamed green beans
Dinnerchana masala over cilantro lime rice, bok choy with bacon

Snack – boiled egg, cheese

Dessertdark chocolate

Additional Recipes

Veggie Scramble

Pictured: green beans, kale, avocado, garbanzo beans,
baby portabella mushrooms, bacon, and leek
scrambled with eggs and cheese.

This is one of those "clean out the fridge" meals I love so much, and you can make it with whatever vegetables your family likes most.

For one large serving, you'll need approximately:

1 cup vegetables (excluding leafy greens)
3 eggs
¼ cup shredded cheese
A handful of leafy greens (kale, chard, spinach)

  • Saute vegetables in a cast iron skillet until tender. Use coconut oil (or your favorite fat) for cooking them.
  • Scramble the eggs in a bowl, then add to the vegetables, stirring until they're cooked.
  • Add cheese on top; stir briefly until melted.
  • Serve immediately!
This also keeps well in the fridge for a day or two, so I usually make a big batch and either share with the whole family or save the extra portion for the next day's breakfast.

Overnight Pumpkin Spice Steel-Cut Oatmeal

1½ cups steel cut oats
3 cups water
1 cup pumpkin (or any Winter squash) puree
1 Tablespoon cinnamon
1 Tablespoon allspice
1 Tablespoon blackstrap molasses
5 Tablespoons chia seeds

  • In a large saucepan, bring the water to a boil.
  • Add oats, pumpkin, cinnamon, and allspice and boil for one minute.
  • Turn off the heat, stir in chia seeds and molasses.
  • Cover the pan and let it sit out on the stove overnight.
  • Alternatively (this is what I do): divide oat mixture among 4-5 wide-mouth pint canning jars (depending on how much you like to eat in one sitting), cover with a lid and leave out on the counter overnight.
  • In the morning, warm for a minute in the microwave (or you can partially submerge a canning jar in a saucepan of water on the stove and boil for a couple of minutes) and eat!
Any portions you don't eat the first day should be stored in the refrigerator until you're ready to eat them.

Crock Pot Chicken Chili


2 cups cooked beans (I usually use a mix of pinto and black beans; red kidney beans are good, too)
2 chicken breasts (either frozen or fresh)
1½ cups corn (frozen works great)
1 cup diced tomatoes & green chilies (or 1 can Rotel with liquid)
1 medium onion, cubed
8oz cream cheese, softened
2 teaspoons ground cumin
1 Tablespoon garlic powder
¼ teaspoon black pepper
1 Tablespoon chili powder
⅛ teaspoon cayenne pepper OR
½ Tablespoon crushed red pepper flakes

  • Combine all the ingredients except for the cream cheese in the crock pot.
  • Cover and cook on low for 6-8 hours.
  • Remove the chicken breasts and shred the meat using two forks; return shredded chicken to crock pot.
  • Add cream cheese and stir to combine.
  • Serve hot!
This makes a great freezer meal—either before cooking or after. There's nothing like a hot bowl of chili on a crisp day!

Six Ingredient Challenge buttonJoin the Six Ingredient Challenge hosted by Hobo Mama and Anktangle!

We're on a six-week path to eat more whole foods, guided by one simple rule: Buy foods with six ingredients or fewer. And we're blogging about our journey on the way.

To join in the Six Ingredient Challenge anytime during the six weeks, visit the sign-up page for a list of posts and to link up!


  1. Mmm ... you have some wonderful meals planned. I'm so glad that you've included some meatless meals and thank you for the recipes. For anyone who doesn't eat eggs, organic tofu can be scrambled too. :-)

    1. I'm glad you found it helpful! We eat several meatless meals per week, since we eat a lot of beans, vegetable soups, and squash-based dishes.

      And thanks for the reminder! Since I limit my own soy intake (it gives me heartburn), I often forget to include the option of substituting tofu.

  2. Thank you for sharing all these tasty-looking recipes! I've been needing some inspiration and I got a lot of ideas from this meal plan :) We made these super tasty GF "Chick-fil-A" style nuggets last week: (I think they qualify for the 6 ingredient challenge, right?) Anyway, thanks again for the inspiration :)

    1. You're welcome! I'm happy that the meal plan was useful to you.

      Those chicken nuggets look really yummy—thanks for sharing the recipe! If I counted right, they're 7 ingredients, but since you're making them at home, there's less emphasis placed on counting. ;) I think I'd leave the sugar out anyway... did you find that it made a difference in the flavor?

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