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I don't use the meal plan. I try to always have a protein, fat and carb (fruit/veggie usually). I try to have a salad every day. I only cook for one, maybe my DD if she's home, so it's not planned.
I had a friend who planned her family's meals: Meatless Mondays, red meat Tuesdays, pork Wednesdays, poultry Thursdays, fish Fridays, pizza and leftovers on weekends.
There are a lot of blogs in the Sticky Topics for meal ideas, too.
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I do make my own meal plan. I try to keep my meals very simple (naked foods, no sauces etc.). Since I am trying to lose that last 10 lbs. this works very well. I've been eating like this for 8 months and so far so good. Going through recipes and adjusting them is fun sometimes but other days it's just more than I want to deal with. I write my menus in a notebook and can quickly look back to get ideas if I get in a rut.
I have an 8 oz container of Hain brand baking powder that is sodium free and grain free. The ingredients are: monocalcium phosphate, potato starch and potassium bicarbonate. Does that have any sulphites in it? (If so, I need to figure out how to make pancakes for my friend who is allergic to sulphites.)
I do not plan much in advance really. My breakfast is usually the same 5-6 days a week, oatmeal and a banana.
Lunch is left overs...
Dinner varies but usually includes a salad or cooked veggies or both.
I just add in what I eat. Sometimes I can substitute with what is in the tracker. I wish you could change the amount though. Who eats 1/2 a banana?
My current challenge is to serve a nearly identical menu as the gluten eater in my house. For me-
Spaghetti is a pure pureed tomato sauce from a few pounds of fresh ripe tomatoes put in a blender with herbs and spices: sage, basil, oregano, garlic, sea salt; never long cooked just simmered to a pallet loving warmth, then poured over rice vermicelli.
My macaroni is with a homemade white cheese or a simple clean mozzarella as the commercial cheddars are filled with additives and artificial colors and flavors I can not take. My specialty food stores in the area have at least 7 different pasta shapes that I take full advantage of for variety.
Or I like pancakes from Pamela’s mix and my gluten eater steals bites of my Gluten-Free pancake sometimes. Sometimes I vary the mix by adding a few tablespoons of additional flour like brown rice, sorghum, or any other gluten-free flour not on the ingredient list.
Maybe Pamela’s will make a mix that is dairy-free for those who can not use this classic mix. I still want access to the leavening with the calcium base that commercial manufacturing can get but not found in small domestic quantities for gluten-free and sulfite-free eaters. I sure will never use a 55 gallon drum of the stuff in my lifetime. The package describes it as grainless and aluminum free baking powder (sodium bicarbonate [baking soda], sodium acid pyrophosphate). It sure works for me!
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I keep my meals simple most of the time. I may try putting what I eat on 3x5 cards and rotating them by season. I try to eat a variety of protein sources and fruits and vegetables each week. (A night for chicken, another night for beef, one for fish, etc.)
Since I am only cooking for myself I have plenty of leftovers for lunches. I like to look at the Spark recipes and see if I can use them. Many are very good!
I know we can use all the stuff that is mostly vege and meat. I'm trying to find how you substitute rice flour or which flour when a regular recipe calls for the flour we cant have. Like last night I had unsweetened applesauce, BBQ porkchop (lean with some seasoning) and asparagus, all just fine for us.
Since we can't use the Spark ones, what are people doing? I really like having a meal plan. I do better on my diet and weight loss goals, but they seem to take me forever to make myself.