Tag Archives: sugar-free

20-day diet prep plan: Day 6 – Plan your first week’s meals (and my flexible meal plan approach)

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Today’s basic task: Plan your meals and snacks for the first week.

And if you haven’t already, you might want to start eating protein with every meal. Just a suggestion.

For meal-planning-haters

Some people love to meal plan; some hate it. If you’re in the second camp, hang with me! I’ve tried having a detailed meal plan in the past, but I love my last-minute flexibility too much to conform to it all the time, so I’ve come up with a method that relieves me of some of the forethought, but leaves day-to-day options open.

NOT like this:

meal planning reality check

Nor can I handle meal prep like this…

#mealprep - lunches

I admire people who can, but that just ain’t me! I need something more flexible.

My sort-of, flexible meal plan

The way I plan my meals provides a balance between me having to figure out what to cook every single day, and providing some flexibility for day-before or day-of adjustments. My weeknight dinner plans look something like this:

Monday: Cook’s choice. I make whatever sounds good or easy that day, or something to use up any weekend leftovers. If I were going to make this more specific on a week-to-week basis, I would say — soup in the winter, salad in the summer

Tuesday: Chicken or pork. This is usually something that just gets stuck in the oven to roast — often with veggies on the same pan. If I were a crockpot kinda girl, I’d use the crockpot, too.

Wednesday: Salmon for me, steak for my husband. He’s happy to grill himself a steak once a week, and I have several easy salmon recipes that I prefer, so this is easier than it sounds!  Video and serving options > How to pan-sear salmon, perfectly!

Thursday: Burgers – usually with sauteed onions and/or mushrooms on top. But sometimes with bacon and guac. Or marinara and Parmesan. Minimal dish clean-up! (Because Thursday is the day I get tired of doing dishes.)

Friday: Stir-fry – get it? Stir-Fry-Day? Sometimes this is Asian, sometimes more like fajitas without the tortillas. Might be chicken, steak, pork, or shrimp. If I were working full time, I would probably grab my veggies pre-sliced from the store.

This way, my “what’s for dinner” dilemma is narrowed down, eliminating dozens of options to sift through, but it still leaves me room for adapting to what I have on hand, what’s on sale, or whether I feel more like American, Mexican, or Asian that day.

Of course, you can adapt this to your style. Does your family do meatless Mondays or fish on Fridays? Move salmon to that day of the week. Is Wednesday night extra crazy for you? Make that your soup or burger night, prepping everything the night before.

You can swap out other dish types or themes that suit you: Taco Tuesday, hot dog bar, noodle (or zoodle) night, etc.

I’ve found this approach very easy to live with. Meal planning can be a huge help to sticking with your new way of eating, but it doesn’t have to be restrictive or labor intensive, so I hope you’ll try this out and find it helpful, too!

12 of my favorite easy main dish recipes:

Easy pork tenderloin

Ancho-crusted salmon

Balsamic-glazed salmon

Adaptable fish tacos

Low(er) carb chili

Caesar salad – & 30-second Caesar salad *

Tex-Mex salad*

Quick easy buffalo chicken quesadillas *

One-pan chicken with veggies

Sloppy Joe-tatoes

Brat and cabbage soup – great to make the day or night before!

Salsa verde chicken* – seriously: dump a few things in a pan and put it in the oven!

*Contains cheese and/or beans: forbidden for those on Whole30, but okay if you’re just focusing on eating real food, and/or eliminating sugar and refined carbs.


The Meal Plan for People Who Hate to Meal Plan

>>>HEY! WANT MORE DETAIL? I’ve expanded and modified this post, turning it into a six-night plan with links to over 30 easy real-food recipes. I’ve also included tips for adapting meals for people on different diets. Get it for free when you sign up for my mailing list!

Learn more.

 


Featured image source: Anne Taintor

Sugar-free, gluten-free food gifts

Paleo food gifts - sugar-free, gluten-free, dairy-free

I love making food gifts for Christmas! For years, that meant a box of cookies and/or candy. I loved doing it, but I can no longer give sugar-laden treats and feel good about it. 🙁

However, it’s still possible to make delicious treats that everyone will love, even when living with diabetes or Celiac; living by sugar-free, gluten-free, dairy-free or full Paleo rules. Whether to accommodate the needs of the recipient, or to just give gifts that square with your own nutritional conscience, here are some treats you can feel good about giving!

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Want your dessert — and your sugar-free life, too?

strawberry lemonade ice cream

I gotcha covered!

I’ve put together some of my favorite and my readers’ favorite sugar-free desserts in one handy e-cookbook. Bonus: they’re all grain-free and gluten-free, too!

Here’s a little inside peek: click this image to see a full-size list of all the recipes and the ingredients they feature…

Recipe ingredient chart

That list includes exclusive new Paleo recipes you won’t find anywhere else:

exclusive sugar-free desserts

Know what’s even better? It’s under 10 bucks! Now under 4 bucks!

Get all the details on my Guilt-Free Treats page

 

15 Top Sugar-Free, Gluten-Free, Grain-Free Desserts!

 

Antipasto salad

antipasto salad

quick easy lunch; 5-minute antipasto salad

Some of my favorite dishes come about as a result of being short on options. This antipasto salad that I had for lunch a couple days ago was one of those — a super quick, easy lunch!

It starts with me standing in front of the open fridge, thinking – Let’s see, what’s on hand? Mixed greens, Genoa salami, mini peppers, a block of Parm. Hmm, I could make an Italian salad out of that. Cut the salami in quarters, slice the peppers very thin, toss that together in a bowl. Shave in some Parmesan, using a vegetable peeler.

This Creamy Italian Dressing would have been nice, but since I didn’t have it on hand, I put 1 T. of red wine vinegar, 2 T. of olive oil, and a tiny squirt of dijon mustard in a baby food jar, and shook that up. Then decided some salt and pepper would be good, too, so added a few dashes of each, and shook it again. Instant vinaigrette!

instant vinaigrette for quick easy salad

Poured that over the salad, and tossed in some pine nuts. These add a bit of crunch and a little bit of sweetness. (If you like olives and have some on hand, that would be a good addition, too.)

Bonus: it’s Paleo-friendly, Whole30 compliant (without the Parm), sugar-free, gluten-free, and low carb!

Pretty quick, easy lunch — and doggone good for five minutes and on-the-fly! So good, in fact, it will be showing up as a side dish at dinner tonight. 🙂

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quick, easy lunch; 5-minute antipasto salad

Bacon-ranch cucumbers

quick easy paleo snack: bacon ranch cucumbers

quick easy paleo snack: bacon ranch cucumbers

 

Talk about a quick, easy Paleo snack: Three ingredients, and NO cooking of any kind!

On top of which, two of the ingredients are BACON! and this fabulous, easy, Paleo Ranch dressing. Which — trust me — once you try it, you are gonna wanna keep in your fridge at all times!

If you don’t like Ranch, homemade mayo would work well, too.

Already-cooked, chopped bacon is another thing that — IMHO — should always be on hand in the fridge. Especially since the best, easiest way to cook bacon means cooking a whole big batch up at a time is no more trouble than cooking a few pieces.

So, if you have those two things on hand, and you have a cucumber, you can whip this bad boy up in no time flat! Perfect for a snack, appetizer — or maybe just lunch! You could package the three ingredients separately, and pack them with an ice pack for a work lunch, school lunch, or picnic.

Oh you wanna go a little fancier? Sure, add some finely diced tomato, or some snipped chives or dill. Pump up the protein with a little smoked turkey or chopped hard boiled egg.

But for instant gratification, those three ingredients will do just fine!

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Thinking of going Paleo?

Check out my 20-Day Countdown to a New Way of Eating!

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