The Weekly Spread: A Dietitian's Meal Plan

It's fall break this week and we are going to stay with family, which means I get a break from cooking! Here's what I'm making at home and making ahead to eat on the car ride.

Things I need to use up:

• yogurt (other than that my fridge is essentially empty!)

• garden stuff: lots of pears!, cucumber, tomatoes, lettuce, squash, melons

Monday: Chicken & Rice + Roasted Butternut Squash + Fresh Pears (this is October's cooking class recipe, it's not to late to signup if you haven't yet!)

Tuesday: Spaghetti Squash Goulash + Pesto Bread + fresh pears

Wednesday: Pear Pasta + Green Salad, I use milk instead of cream to save $

(image from allrecipes.com)

Thursday-Saturday: FALL BREAK!

Things we will eat while traveling:

Rice and Bean Salad https://www.ddinutrition.com/riceandbeansalad

Hummus and Tzatziki https://www.ddinutrition.com/hummusandtzatziki

Some great recipes from previous cooking classes that I would probably make if I was home:

Broccoli Cheese Soup https://www.ddinutrition.com/broccolicheesesoup

One Pot Pasta https://www.ddinutrition.com/onepotpasta

Have a great week!

The Weekly Spread: A Dietitian's Meal Plan

Buying things on discount and freezing them saves money on food costs. Growing a garden and freezing the extras also saves money. The only things I'm going to have to buy at the store this week are milk, garlic, curry powder and flour.

Are you interested in gardening? Family Advocates will be sending out information about how to join a community garden this week. If you even have mild interest, I encourage you to sign up! Gardening is a great way to get exercise, spend time and save money!

Things in my fridge:

• leftovers

• sour cream

• yogurt

• quart of tomatoes

Things in my freezer:

• garbanzo beans I cooked and froze in a gallon bag

• deer and elk meat

• chopped cabbage from spring

• chopped leeks from spring

• frozen mangos from winco

• naan bread, bought on discount and frozen

Things in the garden:

• tomatoes

• herbs: dill, thyme, basil, rosemary

• cucumbers

• bell peppers

• lots of lettuce

• kale

• pears

• carrots

• potatoes

Menu:

Monday: leftovers from last week (spaghetti squash gumbo, shown below) + apples + garden salad

Tuesday: tzatziki + hummus + naan bread + mango smoothie (frozen mangos and milk)

Wednesday: stew (I'll use deer) + crackers + pears

Thursday: leek cabbage soup (uses, leeks, cabbage, sour cream) + homemade whole wheat bread

Image from food.com, link above

Friday: garbanzo bean curry + naan bread + green salad + chopped apples

Photo is of my daughter who used to hate curry when she was in kindergarten. She's 9 now, and it's one of her favorite meals. Got a picky eater? Just keep serving what YOU like to eat and they will learn to like it.

Saturday: red lentil kale soup + crackers + fresh pears

Image from Oh She Glows food blog, link is above

Sunday: Use up leftovers and make something creative!

The Weekly Spread: A Dietitian's Meal Plan

If you read "The Weekly Spread" last week, you know that I always start my meal planning with things I have in the house that need to be used. From now on, I'll start every post with that list so you can see how I use up leftovers.

Things I need to use up:

cottage cheese

eggplant (from the garden)

tofu

lots of lettuce

spaghetti squash (from the garden)

carrots and beets (from the garden)

What I'm planning to make:

remember that each meal needs a fruit, vegetable, grain and protein

Monday: Green salad w/garbanzo beans + stir fried tofu, hard boiled eggs, croutons, cantaloupe

Tuesday: Eggplant parmesan (image below from "Cooking for Keeps" blog) with frozen broccoli, fresh pears and store bought french bread

Wednesday: Easy Spinach Lasagna (image from myfoodandfamily.com), green salad, chopped apples

Thursday: Spaghetti squash filled with ground elk and rice, chopped apples on the side (I basically cook ground beef, add a can of salsa and leftover rice, then top with cheese and put it over cooked spaghetti squash, it's one of my favorite things to do with all of the spaghetti squash I grow in my garden)

Friday: Garbanzo bean and eggplant curry, brown rice, canned pineapple, naan bread

Saturday: kids will choose something new to make and we will go to the store for ingredients

Sunday: Elk roast with roasted potatoes, beets and carrots