As a food blogger and cookbook author for over six years, you might think that creating meal plans is second nature to me. However, I must confess: it's quite the opposite. My free-spirited nature often steers me away from such structured planning. Yet, the daily dilemma of deciding what to eat can be overwhelming. So, when some of you expressed interest in seeing meal plans on this channel, I saw it as an opportunity to step out of my comfort zone and experiment with something new.
Welcome to the beginning of what I hope will be an evolving series - the CIMK Meal Plan. This inaugural plan, Meal Plan #1, mirrors my typical weekly diet and showcases some of my favorite dishes (although all the recipes that end up on my blog or books are favorites).
For those new to this series, I recommend starting with the Introduction, which provides essential context and guidance.
Now, without further ado, let's dive into the first meal plan!
PS. I would typically send a meal plan on Friday, so you have time for meal prep. But since this is the first one and is ready now, I’ll send it today (Sunday), so you can maybe use it next week.
Creative In My Kitchen Meal Plan, January 2024, #1
Pro Tips
Consistent Breakfast: To prevent cravings and energy slumps, have a nutritious, savory breakfast at whatever time suits you best (mine is usually around 10.30am). Eggs, avocados, and greens are great choices.
Bread Options: I enjoy a slice of gluten-free and lectin-free (GF & LF) sourdough bread with eggs. If making sourdough bread isn’t your thing (although I wholeheartedly recommend it), there are alternatives like purchasing compliant bread (though it can be costly), using almond or cassava tortillas, making your own tortillas or bread, or making crackers. To keep my carbs in check, I usually have bread only for breakfast.
Pantry Essentials: Keep staples such as canned beans and legumes (preferably pressure-cooked and organic), lectin-free pasta and grains, coconut milk, and nut butter on hand.
Vegetable Prep: Shop and prepare your vegetables and herbs on the weekend. Cooking is so much easier during the week when your ingredients are pre-washed and ready to use. I always have prepped crunchy veggies, romaine hearts, and microgreens to add to breakfasts and snacks.
Cook in Bulk and Freeze: Prepare more food than needed for one day and freeze the extra in individual portions. I use Souper Cubes for this purpose. I have at least one day a week when I don’t cook dinner and choose something I have prepped and frozen.
Pressure Cooking: Use a pressure cooker for quick meals. It helps remove anti-nutrients like lectins and makes proteins easier to digest.
Microgreens and sprouts: Incorporate microgreens, like broccoli, into your meals daily. They’re an easy way to boost nutrition without bulk.
Deconstructed Meals: Adapt meals to suit different dietary needs. For example, I prepare a low-carb main dish and add a hearty side for my husband, like rice or pasta, while I might opt for boiled broccoli. Or I prepare a vegetarian main dish and add extra protein like sausage for those family members who need more food and protein.
Simple Meals: Not every meal requires a recipe. Sometimes, simply roasting chicken and vegetables with your favorite spices is enough for a satisfying dinner.
Meal Prep Ideas:
Savory Snack: Sardine Pate
Pressure-cooked sorghum for breakfast porridge on Thursday
Raw Vegetable Sticks and Microgreens
Sweet Treat: Healthy Sweet Potato Muffins
MONDAY
Breakfast: Scrambled Eggs with Avocado on Toast / Crackers, Olives and Microgreens
Lunch: Leftovers if needed
Dinner: Healthy Ground Chicken Soup. Make a big batch and freeze leftovers in individual portions, ready to heat up when you need a quick, nutritious meal.
TUESDAY
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