Swapping menu plans

[MammaMia]

I will confess I have been a little off the air of late - you know, the usual excuses...busy, busy, busy!

But I've been reading the Healthy eating is expensive thread (good reading) and I was wondering:

for those who are trying to eat healthy, does anyone want to swap a week's menu plan?

I hate working out the menu but enjoy it when it is done. We could post the menu with as much detail as you like. I think the premise would be healthy options, easy on the budget with fast recipes to match.
Something like this:

Monday
Meal - quick list of ingredients
Tuesday
Meal
Recipe

Then we would have a pool of menu plans to pick from and help the busy folk amongst us...... including those who are busy because their delightful children keep them on the hop and meal time is chaos.

ANyone in?

Of course, I will come back to this thread tonight if there is any sign of interest and post my own week's worth.

Signed
Now I'm off to peel potatoes & chop spinach

[mrsrobo]

I will be interested in this I have heaps of receipes and always looking for more

[WeThree]

I would be very happy to regulary contribute to this :yes:

[LA62]

Me too, me and dh are always thinking what we can cook up and sometime sick of having the same things! Although i love to cook and have some nice recepies, they just take time

Great Tread and i'll be in:thumbsup:

[lj1977]

yup count me in too.
Lisa

[TabouliRasta]

I'm in!.............

[gidgeroo]

would love to be involved - really good idea!:thumbsup:
cheers
Georgia

[Blessed Mum]

I was just talking to DH about this last night. I want us to start eating more healthily. So would be happy to join in & happy to get some different ideas :)

[MammaMia]

Ok -stay tuned. I will get my list together and post it tonight. Busy at work today.

[2girls&1boy]

This is a great idea, count me in!!!

[sopolicha]

Me too!!!!!!!!!

[MonkeyMum05]

I'll contribute, if any one is interested in a week of predomanantly vego meals!

[TabouliRasta]

Okay here we go!

MONDAY: "Sort of spag bog"

(makes a fair bit so I freeze the leftover sauce for another meal)
Saute one brown onion in a small splash of olive oil.
Add 750g of lean beef mince and brown.
Add one small egg plant (diced), a cup of mushrooms (cut in half), one capsicum (chopped)...any veg you like really - zucchini would be good.
Add 2 tins of tomatoes and a jar of sauce (I use 5 Brothers).
Season with salt and pepper and add a bay leaf if you like..
Give it all a stir and simmer until the sauce thickens a bit.
Stir through whatever herbs you have - basil, parsley etc and serve with your pasta of choice and parmesan cheese.

TUESDAY: "pita bread pizzas"

I use 5 Brother sauce as the base and then top with whatever we fancy.
My current fave is low fat ham, ricotta cheese, and marinated artichokes...but anything is good.

WEDNESDAY: "chicken and brown rice thingy"

Chop approx 250g of chicken thighs and brown well in a small amount of olive oil.
Remove from pan and add a clove of chopped garlic, one chopped red onion one chopped capsicum and one sliced zucchini. Cook for a few minutes.
Stir in one cup of brown rice, one tin of tomatoes and 2 cups of chicken stock.
Cover with tight fitting lid and bring to the boil.
Stir and then replace lid and simmer gently until liquid is almost absorbed (about 40 mins).
Add a cup of peas, the chicken and some herbs and warm through.
Serves 4.

THURSDAY: "steak and veg"

Generally lean steak with any mix of steamed vegies and a jacket potato.

FRIDAY: "fish and chips"

I use any fish...snapper etc and cut into thin fillets toss in seasoned flour and pan fried (olive oil) and I make oven wedges. One potato per person cut into wedges sparyed lightly with olive oil spay and seasoned with salt, pepper, paprika (any spice is good and chucked in the oven at 200degrees for about 35 minutes. Serve with salad.

SATURDAY: "burger night"

I make either a chicken or beef patty with lean mince and onion, egg, breadcrumbs and herbs and seasoning and cook on the babrbie if nice weather (otherwise just pan fry and drain on paper towel).
Then we go to town! cheese (low fat), tomato, lettuce, beetroot, onions....YUM!

SUNDAY: "healthy roast"

I usually budget 2 chicken drumstick per person. Remove the chicken skin and place in a baking dish with some potatoes, sweet potatoes, pumpkin and carrot and lightly spay the lot with olive oil spray and toss to coat. Season well and bake in a 180 degree oven for about 40 mins. Serve with something green.

[2girls&1boy]

This is my dinners for this week:

Monday:
Slow Cooked Chicken Stew (I stole this from the slow cooker thread)
500g diced chicken breast
1 can cream of chicken soup (or chicken & Mushroom)
2 cloves garlic
1 Capsicum diced
500g Mushrooms diced
1 Onion Diced
2 Sticks Celery diced
1 Carrot diced
1 Zucchini diced
1/2 packet frozed peas & corn
You can use any vegies you have in the fridge
Mixed Herbs
Salt/Pepper

Chuck all ingredients in slow cooker, Cook on high for up to 3 hours. Add cornflour if you need to thicken. Serve with rice.

Tuesday:
Zucchini Slice
1 1/2 cups grated zucchini
1/2 cup corn kernels
4 eggs beaten
1 onion diced
6 slices ham chopped
1 1/2 cups low fat grated cheese
1 cup SR flour
1/3 cup olive oil

combine all ingredients well. Pour into greased dish & bake @ 180 degrees for 40-55 minutes.

Wednesday:
Home Made Fried Rice
1 cup rice just cooked
2 eggs
4 rashers bacon chopped
1 red capsicum
4 shallots
1 tin pineapple pieces
1 small can corn kernels
1/2 cup frozen peas
soy sauce

Beat eggs and make small omelette then chop into small pieces. Fry bacon in wok add all other vegies cook for about 5 minutes. Add rice and stir through. Add soy sauce to suit your taste.

Thursday:
slow Cooked tomato stew (also stole this from slow cooker thread)
500g diced beef
1 tin crushed tomatoes
2 tablespoons tomato paste
1 onion diced
2 cloves garlic
diced vegies: capsicum,carrot,celery,peas,corn,mushroom,zucchini ,potato,broccoli.
Mixed herbs

Bung everything in slow cooker and mix. Cook on high for 5-8 hours.
can also add 1/2 teaspoon curry powder.

Friday:
Home made pizza
Lebanese Bread
1-2 tbs Tomato paste
Anything you would like on your pizza eg. mushrooms,ham,capsicum, cherry tomatoes, green onions, pineapple.
cover with some grated cheese and cook in oven at 200 degrees for about 12 minutes.

Saturday:
Mince/ Veggie thing.
1 tbls oil
1 cup water
500g lean mince
1 onion chopped
1 packet chicken noodle soup
2 teas curry powder
2 sticks celery chopped
1 cup shredded cabbage
1 cup green beans chopped
2 carrots chopped
1 red capsicum chopped

Heat oil, fry curry powder, onion & mince until cooked.
add all remaining ingredients and stir fry until veggies & noodle soup is cooked.

Sunday:
Steak & Vegies.
Just the usual boring Meat and 3 veg (well actually about 6 veg).

[mumtok&z]

Here is my menu plan.

Spinach fetticine[/U] - this a Weigth watcher recipe. serves 4 and provides 6 points per serve. i will serve with roasted chicken pieces and salad.

375 gm fetticine
30gm low fat marg or butter
1 onion, chopped
1 tbspn minced garlic
250g frozen spinach, thawed
1 1/4 cup low fat milk
1 chicken stock cube, crumbled
1 tbspn corn flour
1/4 cup water 60 g reduced fat tasty cheese, grated

1. cook pasta according to packet instructions. Drain
2. Melt marg in a large saucepan Add the onion and garlic and cook until onion is softened.
3. Add spinach, milk amd stock cube. bring to the boil and simmer for 3 minutes. Stir in the combined corn flour and water until mixture thickens.
4. Add pasta to the pan and heat through. Serve sprinkled with cheese.


night 2, a beef curry cooked in the oven.

fry chopped onion and garlic. Add curry powder ( to taste) and let fry for a few minutes. Add meat and brown. transfer into a casserole pot with lid and add: 1 cup stock, 1 tin coconut milk or cream. Put into oven for about an hour or until meat is cooked. serve with rice, steamed veges ad popadums.

night 3
Sweet chilli Chicken

combine chicken breasts, soya sauce, honey and salt and pepper and allow to marinate for 30 minutes.
mean while slice potatoes, onions and place on the bottom of an oven dish. Top with marinated chicken and juices and bake in the oven until potatoes and chicken are cooked.
Mix french oinion dressing with sweet chilli sauce and serve with checken and potates.

night 4.

Lamb stack

place lamb chops in a backing dish. Top with a layer of sliced potatoes, eggplant, onions and tomatoes. Mix tomatoe purree with some stck and pour over chops. bake for an hour (or until chops are cooked) then sprinkle with grated cheese and bake for a further 15 minutes.


These are just a few recipes that i am cooking this week.