What is in a Plan?

Hi friends,

I mentioned the other day that I was going to try meal planning. Here is my first attempt.

Some people seem to have a knack for meal planning but I'm not one of them. I will see how it goes this week with the plan. One thing that I can see will be a benefit of  a plan is that the grocery shopping list will come together more quickly in the sense of you know what you will need to buy. What I'm not sure about is how much I can take advantage of sales.  The other benefit to a plan is though you need some time to prepare it, you don't have to do much thinking during the rest of the week as your plan will guide you.

If I continue with meal planning I will need to synch my plan with sales flyers in future. I'm not sure how this will work in terms of timing and scheduling to 1) shop the flyers 2) make the meal plan and 3) draft a list of things to buy. All this is something I will need to learn as I go. Sounds silly after shopping, planning and cooking on the fly all these years.

Really what I'm attempting to do is streamline things but I am not the type that likes to write everything down every day. I guess the beauty of a weekly plan is you create it once a week and after awhile you have a repertoire that you simply repeat and shift around. Also, within the plan you can switch the menu between days as long as you have your ingredients on hand.  But this approach is vastly different from my usual approach which is to shop the sales and create meals around that. I just find this approach isn't working quite as well as it used to because a lot of things that used to be on sale are much more expensive now. A different approach is needed. Also when I see meals for a few days or a week ahead, I can try to balance things out a bit more in terms of getting good nutrition.

In the past (and hopefully into the future) I purchase a roast or two and try and portion it out for different meals in a given week.  I don't necessarily have a lot of left overs as I might cut the roast in two or three parts and use some for a roast, for a stew and for stir fry, etc.  All this is probably old news to those of you who already do meal planning.

Right now I don't have any roasts in my small freezer but I do have a turkey so that features in several meals this week. It's a smallish turkey so it may not stretch quite as far but I'll find out. My freezer size and space limitations also mean I cannot stock pile meat when it is on sale like many people seem to do. For that matter, I can't make meals ahead and freeze them.

Meal Plan  

Thursday
Breakfast – Whole Wheat Toast, 1 slice plain + 1 slice w/jam; coffee
Lunch –n/a  
Dinner – Roast Chicken Thighs/Legs; Baked Brown Rice with Celery & Onion

Snacks – Mixed nuts, 2 chocolate pieces

Friday
Breakfast – Lemon-Cranberry Muffin, Coffee
Lunch –n/a
Dinner – Stir Fry of Kohlbassa Sausage/Apple/Savoy Cabbage; Baked Barley w/Onion Soup Mix, Kale/Carrot/Raisin salad
Late snack - sandwich with left over meat

Saturday Breakfast – Lemon-Cranberry Muffin
Lunch at friend’s – surprise meal but likely vegetarian
Dinner – Baked Lamb w/mushrooms, onion, small potatoes, braised green beans, romaine lettuce/tomato/feta salad
Snacks – yogurt w/banana

Sunday
Breakfast – Hot Cereal with nuts & goji berries, coffee
Snack (My contribution to Church Fellowship) – Smoked Black Bean Dip w/tortilla chips and/or baked pita chips
Lunch – 2 Boiled Eggs; tossed green salad
Dinner - Roast Turkey & Stuffing; Green Salad, Sweet potatoe

Monday
Breakfast – 2 poached eggs, few spoons of yogurt w/flax, coffee
Lunch – Turkey Salad Sandwich (cold), tossed salad
Dinner – Penne Pasta with stir fry vegetables (onion, garlic, carrots, mixed peppers, eggplant)

Tuesday
Breakfast – Muffins (cranberry & Nut), coffee
Lunch – Potato Leek Soup, pears
Dinner – Turkey Salad or Hot Turkey Sandwich & Sweet Potato, tomatoes/English cucumber

Wednesday Breakfast – Hot cereal with nuts/goji berry, apple, coffee
Lunch – Leftover soup/s, carrot & celery sticks with peanut butter
Dinner - Quinoa casserole

Thursday
Breakfast – Hot cereal with nuts/goji berry, apple, coffee
Lunch – Tuna salad with fruit or Corn Chowder
Dinner – Grilled Steak, mushrooms, brown rice with green beans

Friday
Breakfast – Hot cereal with nuts/goji berry, fruit, coffee
Lunch – Veggie soup or soup made with leftovers, fruit, yogurt
Dinner – Basa Fish Fillets, mixed vegetables steamed, apple crumble ?

Snacks – apples, bananas, smoothies, muffins, nuts, yogurt

Notes:  After I sit back and see my plan I can see I have too many carbs. This is my usual issue. I will either turn my sandwiches into salads only, substitute a lettuce leaf for a slice of bread or use sandwich filling on one slice of bread only. Goji berries are a wonderful berry that has many health benefits and help with strength and longevity.  But you need to be careful as with all things natural there are potential side effects. If you take blood thinners, have dangerously low blood sugar readings or have blood sugar issues you should do more research and speak to your health care provider before using goji berries.

Bon Appetit!

Out with the Old, In With the New

Hi friends and newcomers, welcome!

This verse is a comfort to me today as I move forward in the New Year with all it's possibilities.

Behold, I will do a new thing; now it shall spring forth; shall ye not know it? I will even make a way in the wilderness, and rivers in the desert.

Isaiah 43:19

I hope your new year is off to a great start. Mine has started out a bit slowly and in a bit of a funk. I was gentle with myself and didn't push myself to do things I didn't have to.  Since I am never able to do nothing much for very long, I also did a lot of reading and a bit of shopping.  The shopping was done at the end of last year and beginning of the New Year to help me get 2015 off to an organized start. I have some goals this year for my spiritual life, my physical being, my home and my relationships. I also have a theme word or a guiding word for the year "joy". This is to help me look for joy in the world each and every day. Sometimes I might share those moments with you here on the blog.

Those of you who have been reading me for years might recall that I go through frequent times of purging my possessions. When I need to replenish or renew them I try to do it in as frugal a way as possible. These actions relate to my personal goals of keeping things organized and tidy, financial goals to reduce spending and also spiritual goals to help on the mission field (read more at my Work in Africa page at the tab on the top of this page).

Purging at the end and beginning of the year happened again when after Christmas I realized that my pillows are well over 20 years old. I can't imagine all the dust mites in those pillows after all this time as they were not washable. I did keep them covered with washable pillow protectors and aired them out every now and then.

The pillows were still supportive but looking worse for wear. I'd been thinking of replacing them for some time.  This year I finally did it. I ordered them on line which is always a bit dicey but they were a good price.  Basically two for the price of one.  While they are not my best pillow (that is one I'm throwing out), I'm  happy to say they seem to be working out fine. If I think back over the past week or so I think perhaps I am also sleeping better too which is one of the claims made by the pillow's inventor. I will have to keep alert and see if the better sleep (not waking up so often through the night) is a long-term benefit.  I can now throw out my old and well worn pillows.

The new pillows are washable and that is a bonus. I want to buy another two good quality latex pillows.  Of the two pillows I'm throwing out, one was latex and one was buckwheat. I would say they were both worth the price I paid for them way back when. I'll take my time looking for a good pillow replacement.

I've also replaced some cheap towels and a floor mat I had purchased less than 10 years ago. These are white towels that cost me only $1.99 each at the time. They now look rather dingy and gray and are starting to fray. The towels I had before were good quality ones that lasted over 2 decades. I'm afraid I was still using those with a few holes and frayed edges when I bought the inexpensive white ones.

My new towels and bath mat finally match my shower curtain which I've had for a few years already.   I now have white towels (2 bath) with teal trim and several other teal coloured towels in various sizes (2 hand towels, 2 bath towels and 1 bath sheet). I couldn't get any facecloths as they were all sold out but I will probably just look for some packages of inexpensive white and teal facecloths somewhere else. I tend to go through face cloths much more quickly and there is no way I will spend $4 or more on one face cloth.

So what else is in or out in my life?

Well for years I've been saying I want to try meal planning. I think it would help me to know in advance about what I will eat so I can prepare several days ahead with the food buying.  This way I hope to get a better handle on my blood glucose levels which are still not fully under control.

I've never actually tried meal planning for a whole week at a time and for some reason I don't find it easy to do. Instead I go to the store and buy whatever is on sale meat wise.  Then I purchase a lot of things to go with it (rice, pasta, quinoa, all kinds of beans and legumes & all kinds of vegetables).  Each day I think about what is going to be for dinner and sometimes I think several days ahead especially if I am going to be fairly busy and want to eat healthy.  This method works fairly well but lately I feel I could do much better and maybe spend much less if I sat down and had a plan of meals.  Plans always include breakfast, lunch and dinner and it is really Breakfast and lunch that I seem to have the  most trouble with.  Also, I have this idea that meal planning is going to require me to also look up recipes and learn new dishes so I can keep things interesting and thus the time factor puts me off a bit.

My first attempt at meal planning started last night. I'm not sure I'm comfortable with it.  I may have to start smaller than planning for a whole week.  It will be good for me to start with planning more for breakfast and lunch since I seem to be pretty good with the dinner menu. Maybe I shouldn't try to reinvent the wheel and just focus on planning ahead for breakfast and lunch and continue to plan dinners after buying whatever is one sale. That might work better for me. I'll have to experiment a bit so it might be awhile before I'm in a groove so to speak.

I've never been a breakfast person except for when I travel.  So I really do need to plan ahead for this meal.  It will  largely consist of one of  the following:  hot cereals with fruit, yogurt and fruit, combinations of egg dishes or yummy muffins. I don't eat bacon anymore largely due to the cost and heart health.  Though I would probably do better on a higher protein breakfast I don't often have meat left over from dinner.

Here is a good heart healthy and healthy weight muffin recipe that came with lots of rave reviews. The recipe is actually for Lemon-Raspberry muffins but I substituted cranberries since that is what I had in my freezer. I've made these muffins to have for breakfast every other day or so this week.

 Lemon-Cranberry Muffins * Rated as heart healthy & Healthy Weight

 

 Ingredients

• 1 lemon
• 1/2 cup sugar
• 1 cup nonfat buttermilk
• 1/3 cup canola oil
• 1 large egg
• 1 teaspoon vanilla extract
• 1 cup white whole-wheat flour, or whole-wheat pastry flour
• 1 cup all-purpose flour
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 1/2 cups cranberries

Preparation

1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in berries.  Divide the batter among the muffin cups.
4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.