A Week’s Worth of Healthy Meals

We all know we need to sit down one day a week and sketch out our meals for the week, then go shopping and do some of the prep-work so we'll have healthy snacks and meals ready during our busy week. Sometimes, though we might have the intention, we lack the inspiration. Perhaps the task seems too big and we need help to balance our nutrients while creating meals everyone will love.

The menus and meals I am sharing with you are a good beginning. I also want you to know that I am available to customize menus for you and your family. Just send me an email (patty@pattyjames.com)or give me a call!

Let’s get you started this week with some simple guidelines:

Start Each Day with Love for your Liver

Try to begin each day (before you drink anything else!) with a glass of water with ½ to 1 whole lemon juiced and mixed with the water. It’s alkalinizing in your body, which is a very good thing and your liver will love you. It’s an easy way to start your day to ensure better health.

Proteins and Veggies

Be sure to eat plenty of vegetables and have enough protein. Feel free to mix and match. You will see that snacks are generally vegetables and fruit. Most recipes have vegetarian options, and substitute non-gluten breads and crackers if you like. The same goes for any dairy products.

Portions, Meals and Snacks

Portions are not generally suggested below because what one person needs portion-wise, might be different for another person. A marathon runner would need different portions than a sedentary person. You will also see that I do not suggest snacks after dinner. You will sleep better when your stomach is not full.

Tea - Time to Relax

A cup of herb tea with a bit of honey would be nice later in the evening if you like.

Now, for the Meal Menus

Here are healthy and delicious meals and menus for an entire week and most are simple to put together. The recipes are all on my website, so the only thing you need to do is the shopping and preparation! Enjoy!

Sunday:

Breakfast
Plain yogurt, Patty’s granola (or purchased granola) with seasonal fruit
Snack
Carrots and Celery sticks with hummus
Lunch
Tuna salad sandwich on whole grain bread with lettuce or sprouts
Apple
Snack
Small handful of Raw nuts and seeds combined:
Almonds, walnuts and pumpkin seeds are good choices
Dinner
Mixed Greens salad with lots of seasonal veggies and Veggie Bake

Monday:

Breakfast
Oat bran muffins with a tangerine
Snack
Apple with peanut or almond butter
Lunch
Spinach salad with 2-3 cups of grated, sliced, chopped veggies and added kidney or other bean for protein
Snack
A piece of whole grain toast or crackers with hummus (or other bean spread ) or a small baked yam
Dinner
Curried Spinach-Apple Salad with Salmon (or other fish) en Papillote (see Chicken en Papillote recipe) and Quinoa

Tuesday:

Breakfast
Smoothie (berries, whey or brown rice powder, flax seeds, a handful of spinach (you’ll never know, except for a little color) and diluted juice or milk of your choice
Snack
A few crackers and Red Pepper ‘Cheese’ Dip
Lunch
2 hard-boiled eggs and veggie slices drizzled with olive oil and vinegar of your choice or lemon juice
Snack
An apple
Dinner
Health nut brown rice salad (make the rice the night before or in the morning) Add black beans for a complete protein and use more veggies.

Wednesday:

Breakfast
Oatmeal or other whole-grain hot cereal with nuts and seeds and milk of your choice topped with seasonal fruit
Snack
An apple or other fruit
Lunch
Whole grain wrap spread with Parsley Pesto (use the rest on Saturday) or Red Pepper ‘Cheese’ Dip served with turkey, sprouts, grated carrots and chopped raw broccoli
Snack
Frozen yogurt (just freeze your own yogurt please, stirred first, then frozen)
Dinner
Chicken vegetable soup with noodles and a spinach salad

Thursday:

Breakfast
Scrambled eggs or tofu with sautéed vegetables
Snack
An orange
Lunch
Big green salad with veggies
Snack
A few crackers and a couple pieces of cheese if you like
Dinner
Turkey meatloaf, roasted new potatoes and steamed broccoli

Friday:

Breakfast
Hot cereal of your choosing with chopped apples cooked in the cereal topped with chopped walnuts
Snack
Orange or tangerine
Lunch
Soup (perhaps chicken vegetable soup from Wednesday?)
Snack
Pumpkin seeds and almonds
Dinner
The Best Raw Kale Salad Ever (yes that’s the name of it) and Vegan patties (not a great name-but delicious!)

Saturday:

Breakfast
Yogurt with berries and whole grain toast
Snack
A small bowl of garbanzo beans and some chopped veggies with a little dressing of your choice
Lunch
Winter antipasti with parsley pesto (invite friends over!) and grilled chicken, salmon or tofu
Snack
Won’t need one after that lunch…
Dinner
Arame Salad (great seaweed salad-try it!) and Split pea soup