Menu Plan Your Butt Off {Feingold Friendly}
Our family follows the Feingold diet due to my son’s sensitivities to certain ingredients in foods. Basically we eat very, very clean. Few processed or packaged foods (though I won’t lie and say we’ve eliminated all of them!), lots of made from scratch, not too much dining out. It can be tedious at times, but the benefits definitely outweigh the drawback.
Don’t be turned off to this menu plan because we follow a special diet, because we eat just like everyone else! Promise!
Eating clean and dieting don’t always go hand in hand. Especially in a society where low-fat, low-cal, no-sugar processed foods are heaped on us like a the Pioneer Woman heaps butter into……well, everything. I don’t use most of the ‘diet’ foods out there. We use real butter (not as much as PW), full fat cheeses. I’ve found creative ways to make substitutions that work for my son and for my waistline. Among my favorite items – Greek yogurt. It’s a true Godsend.
There are so many definitions of clean eating, so let me clarify what mine is:
Christy’s Clean Eating: Consume foods that are minimally processed and contain no artificial colors, flavors, additives or preservatives.
A lot (but not all) of the recipes you’ll find here in the Shrinking Kitchen are Feingold Friendly. Mine (I’m Christy!) are almost always Feingold Friendly, and if the original recipe is not, I will note that and what I used as a substitution. Feingold Friendly recipes are always tagged as Feingold Stage 1 or Stage 2, so definitely look for that.
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Monday: Mongolian Beef with brown rice (I love Minute Brown Rice) and steamed broccoli (from our garden!) This recipe as written serves 2. I think that one pound of meat could easily serve 4. Bulk up the meal with tons of steamed broccoli or other veggies.
Tuesday: Broccoli Fettuccine Alfredo – I recently stumbled upon this site, and I love it. Great recipes, excellent photography, and she breaks down the price of each ingredient. I’ll sub 1% milk and 2 Tbsp of canola will replace 2 Tbsp of the butter in this recipe to make it a little lighter. If it sounds like a lot, it does make 8 servings, so you might want to cut it in half if you’re cooking for a small family. I’ll saute a couple of chicken breast to throw on top of this alfredo, and serve it with a side salad with homemade eggless Caesar dressing. Yeah, Caesar’s not so good for you, but if you just use a little (and a little goes a loooooong way) it’s all good, especially if you bypass the croutons and extra parmesan cheese on top! It’s all about trade-offs.
Wednesday: Slow Cooker Honey-Sauced Chicken served with brown rice and your choice of broccoli or peas.
Thursday: These Ranch House Slow Cooker Pork Chops sound AMAZING. Recipes like this take a little more effort on Feingold, but with a little extra effort it’s totally possible! I’ll use this Homemade Ranch Dressing Mix in place of the packet ranch, and instead of cream of chicken soup, I’ll use this recipe for cream soup base. Rather than using her mashed potato recipe, I will just make a lighter version eliminating the butter and subbing in a little chicken broth and skim milk. Roast some Brussels sprouts, and you’re golden!
Friday: LEFTOVERS!!!
Saturday: Meyer Lemon Chicken {Lightened Up}, this is one of our new family favorites! If you can’t find Meyer lemons, regular lemons will do. I serve this with angel hair pasta and frozen peas. (This recipe only serves 3, so you might want to double it! I would just add 3 breasts, and cook in two batches.)
Sunday: Dine out.
Snacks: Spiced Honey Pretzels. I’ve made these many times, and they’re always a crowd pleaser!
Dessert: Meyer Lemon Bars. You know, since you’re already picking up some lemons!
Here is you complete grocery list!
Produce:
- Potatoes, 2 pounds
- Fresh ginger (wrap and freeze what you don’t use)
- Green onions, 1 bunch
- Parsley, flat leaf
- Lemons (Meyer if you can find them), 5
- Broccoli (fresh or frozen)
- Onion, 1 small
- Garlic, 1 head
- Romaine Lettuce
- Brussels Sprouts
Pantry:
- Anchovy filets (canned) (if you plan to make your own Caesar Dressing)
- Pretzel sticks
- Honey
- Capers
- Olive oil
- Canola oil
- Dried mustard (if you plan to make your own Caesar Dressing)
- Chili powder
- Onion powder
- Dried onion
- Dried parsley
- Garlic powder
- Red pepper flakes
- Nutmeg
- Cream of Chicken Soup, 10 ounces
- Ranch Dressing Mix – 1 packet
- Cornstarch
- Flour
- Brown sugar
- Lower-sodium soy sauce
- Brown Minute Rice
- Whole grain fettuccine, 1 pound (I really like Barilla Plus)
- Whole grain angel hair, 1/2 pound
- Ketchup
- Whole wheat flour (I use King Arthur White Wheat)
- Powdered Sugar
- Caesar Dressing (if you don’t plan to make it from scratch)
Dairy:
- Butter
- Milk
- Parmesan (I just buy a block from the deli and grate on a microplane)
- Eggs
Meat:
- Flank steak, 1 pound
- Chicken breasts, 2 pounds or 5 whole breasts, split
- Pork Chops, 6-1/2 inch thick
- Frozen Peas
- Frozen Broccoli (if you don’t get fresh)
You can find more Feingold Friendly items on my Pinterest board! I am constantly adding products and recipes to it!
Do you have your own menu plan for the week? Want to share it with us? Grab one of these fresh, hot badges, throw it in your menu-plan post, and leave the permalink down below in the comment section!
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Category: Menu Plans
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