Sugar Free Meal Plan for April 18th-April 24th, 2016

Sugar Free Meal Plan for April 18th-April 24th, 2016

Here’s this week’s Sugar Free Meal Plan!  We’ve some delicious yet simple ideas ready to go to help you feed your family nutritious and sugar free meals.

If you would like a printable PDF of the cooking instructions and shopping list, just subscribe to the daily email by clicking here.

Enjoy!

Monday April 18th

Hamburgers and Rutabaga fries

Tuesday April 19th

Fried Pork Chops with Onions and Steamed Carrots

Wednesday April 20th

Grilled BBQ Chicken with Garlic Green Beans and Steamed Broccoli

Thursday April 21st

Sausage and Peppers over Cauliflower rice

Friday April 22nd

Grilled Salmon with Green Side Salad and Grilled Brussels Sprouts

Saturday April 23rd

Grilled Steak with onions and mushrooms and Vegetable Medley

Sunday April 24th

Slow Cooker Chicken with Cauliflower Mash and Zucchini Spears

 

Instructions:

All recipes are for 2 people.  Just double recipe for 4 people or triple for 6.

 

Meats

½ Lb Hamburger Meat

2 Pork Chops

2 Chicken Breasts

2 Salmon filets

Sugar Free Sausage

2 Steaks

Whole Chicken

Fresh Produce

Rutabaga

Tomato

Lettuce

Carrots

Onions

Garlic

Green Beans

Broccoli

Brussels Sprouts

Avocado

Zucchini

Yellow Squash

Lime

Mushrooms

Celery

Spices

Salt

Pepper

Garlic Salt

Paprika

Onion Powder

Garlic Powder

Thyme

Oregano

Other

Cheddar Cheese

Mustard

Sugar Free Ketchup

Coconut Oil

Almond Meal

Eggs

Milk

Butter

Olive Oil

Sugar Free BBQ Sauce

Apple Cider Vinegar

Parmesan Cheese
Steamer Basket

Cookie Sheet

Food Processor

 

Monday April 18th

Hamburgers and Rutabaga fries

  • Peel one Rutabaga and cut until French Fry shapes and place on cookie sheet
  • Put a few pats of butter in with the Rutabaga fries and season with salt  (Or your favorite fry seasoning like garlic salt or parmesan)
  • Bake on 350° until soft, approx 30 minutes
  • With 10 minutes left on the fries, pat out 2 ¼ lb hamburger patties, season with salt and pepper on both sides and fry in skillet or on grill for approx 5 minutes on each side until done.
  • Serve with Cheddar cheese slices, lettuce, and tomato slices and mustard or sugar free ketchup

 

Tuesday April 19th

Fried Pork Chops with Onions and Steamed Carrots

  • Heat up ½ cup of coconut oil in skillet
  • Slice an onion into rings
  • Whisk an egg with a splash of milk on a plate and pour out a little almond meal on a second plate.  Have a third plate empty to set chops on
  • Season chop with salt and pepper, then place in almond meal on both sides, then place in egg mixture on both sides, then back into almond meal on both sides.  Finally set on clean plate and repeat.
  • Place chops in hot coconut oil to fry and scatter onions around pan, cook until internal temp of 165° is reached, approx 7 minutes on each side depending on thickness
  • Chop up 3 carrots and place in steamer basket over boiling water, cook until soft.
  • Season carrots with salt and butter

 

Wednesday April 20th

Grilled BBQ Chicken Breasts with Garlic Green Beans and Steamed Broccoli

  • Cut ends off green beans and place in ziploc bag with 2 Tbsp of olive oil, garlic and salt or garlic salt.  Shake vigorously to coat and lay aside to marinate for at least 20 minutes
  • Place chicken breasts on grill and cook until internal temp of 165° is reached, flipping once.  5 minutes before chicken is finished, brush a sugar free BBQ sauce on both sides
  • (If you don’t have access to a grill, oven bake the breasts for 25 minutes at 350°)
  • Cut a head of broccoli into individual florets.  Place green beans in steamer basket over boiling water with broccoli on top, steam until soft.
  • Place broccoli in separate bowl and grate a little cheddar cheese on top

 

Thursday April 21st

Sausage and Peppers over Cauliflower rice

  • Slice a sausage that contains no added sugar into ½” thick slices and place in skillet with sliced onions and bell pepper with a pat of butter, fry until onions and peppers are soft
  • Shred a half a head of cauliflower and place in steamer basket for 5 minutes
  • Serve sausage and peppers over cauliflower rice

 

Friday April 22nd

Grilled Salmon with Green Side Salad and Grilled Brussels Sprouts

  • Heat up  2 tsp of olive oil in skillet
  • Cut a dozen Brussels Sprouts in half lengthwise
  • Place 2 salmon filets, skin side down in oil.season with salt, pepper and a squeeze of lemon.  Cook until salmon is flaky
  • Place sprouts in skillet around salmon.  Flip sprouts when brown on bottom, about 5 minutes in.
  • Place a handful of spinach, a diced tomato, and a avocado cut into cubes in bowl.  Cover with 2 tsp of olive oil, 1 tsp of vinegar, salt and pepper and toss.

 

Saturday April 23rd

Grilled Steak with onions and mushrooms and Vegetable Medley

  • Grill a steak of your choice (I prefer NY Strip but to each his own) over open flame until desired level of doneness.  Season with salt and pepper
  • Put a sliced onion and a ½ cup of sliced mushrooms in a skillet with a tbsp of butter and a squeeze of lime, saute until onions are soft
  • Thinly slice a carrot, a zucchini and a yellow squash.  Place in second skillet with butter and saute until soft
  • Serve the onions and mushrooms over the steak with the vegetable medley on the side

 

Sunday April 24th

Slow Cooker Chicken with Cauliflower Mash and Zucchini Spears

  • Dice an onion and 1 stalk of celery, line bottom of slow cooker with onion and celery
  • Place 2 tsp paprika, 1 tsp each of black pepper, onion powder, garlic powder, thyme and oregano in bowl and stir until evenly mixed.
  • Remove giblets from whole chicken and discard
  • Coat exterior of chicken with spice mix, pouring any extra in body cavity
  • Cook on low for 4 hours
  • Cut zucchini into long spears and place in small casserole dish
  • Season with Salt and parmesan cheese and put 2 Tbsp of butter in dish
  • Bake on 300° for 20 minutes
  • Cut up a head of Cauliflower and steam until soft
  • Place in food processor with butter and salt and blend until smooth

 

Name: 
Your email address:*
Please enter all required fields
Correct invalid entries

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.