Independence and Menu Plan Monday!

 Happy 4th of July and Menu Plan Monday.

Does it seem like "Menu Plan Monday" would be antithetical to the theme of independence? Au contaire!  Menu Plan Monday is what has brought  me independence all these years. I've written previously about my themed week days but here are some other things I love about Menu Plan Monday.

• We hear a lot about decision fatigue; menu plans eliminate decision fatigue. You've decided. This is what we're having and that is what you fix. Problem One, solved. 
• It saves so much money. Instead of buying a handful of meats, various veg and starches and then pulling together meals from my larder, which inevitably results in me having to run out and buy the things missing for that meal, I have exactly what I need on my list and I buy only those things. It also keeps me from buying a lot of "just in case" food we do not need. 
• It saves time. Trying to decide day by day what to cook, having to stop and pick up last minute things needed for that particular meal, or look up a recipe is time consuming. By spending an hour on the weekend to plan, it's all done at once and all the plans are made ahead of time. 
• But here's the real beauty of Menu Plan Monday: It eliminates all the wrangling with the kids. "Mom, can we please order pizza tonight?" Oh, no, sorry, I already have spaghetti in the works. "Oh, great, I LOVE spaghetti!" See? it's a lifesaver.  

I often make my shopping list for the whole week but I don't always shop for the whole week. I sometimes do a mid week shop, depending on what Fishy Friday holds. If it's freezer fish, I can shop ahead, and do. Otherwise, a Thursday shop will be needed. 

If I'm standing around for 5 minutes waiting for something to finish cooking, I'll start on tomorrow's dinner, since I know what it is! See how that works out?  Maybe I will chop a bell pepper or grate cheese, just some little thing to give me a head start. The next day, when I start cooking, it's like a little gift I've given myself.

This week, I'm eating citrusy yogurt parfaits for breakfast. I love these so much and starting with homemade Greek yogurt is a great way to get those extra servings of protein and dairy that I'm working for.  

I also linked this Roy Choi spaghetti recipe that I adore. This is not a recipe for weight loss at all but it is worth every precious calorie. It's a treat and we only eat it once a month for that reason. This recipe makes twice what you need so you just put half in the freezer for next month before you add the pasta to the sauce. Don't tell my mom, but we'll never make her spaghetti sauce again. This is the only one I make now. When I saw Chef Choi make this on TV, he said you could add meat to it, but I don't care about the meat so I haven't. It takes some time to make the mushroom roux but the investment is worth it, trust me!

Happy Independence Day. 

Juneteenth and Menu Plan Monday

 More than two years after the Emancipation Proclamation was signed, federal troops arrived in Galveston, Texas on June 19th, 1865, to tell enslaved people they had been freed. If you've never heard of Juneteenth, you aren't from Texas! It's been celebrated here for a long, long time, but it's only been a federal holiday since Biden signed it into law in 2021.  

That said, I've planned a Juneteenth menu for the family. It's still well balanced and lower fat, except the macaroni salad, because we had to have a nod to Mac and Cheese, but has all the yummy flavors of celebration. Yesterday was Father's Day and hubby and the kids went to bed moaning after eating Chef Allison's delicious repast at Hamilton Pool Vineyards so moderation is called for!

For breakfast, it's Smoothie Week. When you click on the picture of the menu or link to the menu, you'll see a "notes" column on the right. The "formula" for the Freezer Smoothies is there. I make 2 or 3 varieties through the week and I make them all ahead of time in baggies on Monday and then just dump them in the blender each morning, along with "milk" (or nut-milk, oat-milk etc.) and 2 bananas. Voila! Smoothies for 2! The bananas are sweet enough so no sweetener is required. 

Lunches around here are up to the individual so I eat the same lunch every day. It makes my life easier! My lunch this is a big green salad with deviled egg, italian dressing and green apple slices. It's cool, crisp and delicious and ticks all the boxes!

Hope this week's menu gives you a head start on a great week of celebrating family and freedom. If you want to learn more about Juneteenth, today's Google Doodle is a fun place to start!

Here's a preview of the menu but to get to the recipe links, you'll have to click through to the actual menu link first, either by clicking here or clicking on the jpg below. Happy planning and eating. 

Hot June! Menu Plan Monday

 

Wow. I just walked into the house and I think I melted my shoes a little! I'm trying to get back into the swing of posting these menus since I do plan my menu every single week without fail. I got a couple emails last week about recipes from last summer so let's see if I can get better at posting! I have a lot of ideas so I am excited to get back on it!

I have overnight oats on the menu for breakfast but I've decided to switch up to something more like chia pudding with oats. I'm trying to increase both my servings of daily dairy and protein and this little adjustment allows for that, plus a half serving of whole grains. I wish I could eat my yogurt "unsweet" but I'm not there yet. It would be healthier if I could let the carbs go. I'm keeping my regular recipe on the menu but here is what I'm eating this week:

Overnight Chia Oat Pudding

Ingredients:

1/4 Cup Old Fashioned Oats
1 Tablespoon Chia Seeds
1 Tablespoon Honey, Maple Syrup or Jam (I like Smuckers Strawberry Preserves)
1 Cup Nonfat Greek Yogurt, Plain
1/4 Cup Blueberries (or strawberries, half a banana, peaches, orange segments etc.)

Instructions:

Layer into pint jar. Stir it all together.  Cover and refrigerate overnight. 

Eat and enjoy!!

Nutrition Facts
Serving size: Tablespoon
Servings: 1
Amount per serving
Calories	320
% Daily Value*
Total Fat 5.8g	7%
Saturated Fat 0.7g	3%
Cholesterol 0mg	0%
Sodium 75mg	3%
Total Carbohydrate 45.5g	17%
Dietary Fiber 8g	28%
Total Sugars 20.5g
Protein 23.3g
Vitamin D 0mcg	0%
Calcium 304mg	23%
Iron 3mg	15%
Potassium 413mg	9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by

Enjoy this week's menu.  Let me know what you like!