Weeknight Meals Menu [Week 1] Carey Erasmus February 11, 2018 Uncategorized 6 Comments I turned 35 in January and made a conscious decision to be more mindful when it comes to our weeknight dinners. Working with food all day means dinner becomes an after thought and I tend to just throw random ingredients together. And then, often my brain is so fried (developing and styling dishes everyday for other clients) that I can’t, for the life of me, think on the spot what to make for dinner, or I am just too tired to cook, so we resort to take out. The madness must end! I decided to create weekly (Monday to Thursday) rotating meal plans and shopping lists for our weeknight dinners. This allows me to plan ahead, shop for the ingredients on Sunday, thus making sure the pantry and fridge/freezer is stocked. So no excuse not to cook the planned dish for the evening. And it’s healthy, balanced, good clean eating recipes that are so easy to prepare! All recipes are done within 30 – 45 minutes max with minimal dishes involved. My Meal Manifesto: 1 – 2 meat free meals a week Less red meat ( and when consuming, only free range) One fish meal a week Less dairy Loads of colourful vegetables Healthy fats (olive oil. coconut oil, avocado oil) No wheat or gluten Low GI grains – quinoa, brown rice, wild rice Legumes (chickpeas, lentils etc) Easy & delish Minimal dishes These dinners have made such a difference in our lives. We’ve been doing this for 4 weeks and are feeling good. We are losing excess weight steadily, feeling more energetic and most of all, by eating this way, when dining out or entertaining over the weekend, we tend to be way more mindful with our food choices but don’t feel guilt when we decide to treat ourselves to something laden with all the carby droolworthy stuff. Alongside the dinners, we’ve also made adjustments with regards to eating breakfast religiously in the am and making sure we have a protein snack (frittatas are working for us) and a healthy packed lunch (which is usually leftover dinner). So it’s a mindful lifestyle change without having to go extreme (I am not a fan of fad diets), in fact, it just makes life easier. It all comes to planning better and making better food choices. And if you only shop for what is needed, you end up saving some bucks too. I plan on sharing 3 or more menus, starting this week with ”weeknight menu 1”. Below you will find the shopping list for exactly what is required to make these 4 dishes. The meals serve 2 – 4 ( Serves J and I dinner with enough leftovers for lunch.) Recipes will be posted on my blog every morning Monday – Thurs. The idea is, once you have all the menus, one can rotate them and swop dishes out within the menus to keep things exciting. So here’s my menu for week 1 with shopping list below. Happy cooking! C xx Veggie Grazing Bowl with Tahini Dressing Crispy Skin Trout with Greens & Avo Ostrich Meatballs and Tomato Hummus Pan-fried Chicken Breasts | Cauliflower 2 Ways & Greens Week 1 Weeknight Meals Shopping List Monday to Thursday (Serves 2: Dinner + Lunch Leftovers OR Dinner for 4) Vegetables 2 small Mediterranean cucumbers 1 x bunch of beetroots 1 small butternut 100 g kale 80 – 100 g julienne beetroot 1 x red onion 100 g fine green beans 100 g asparagus spears or replace with longstem broccoli 200 g baby spinach Salad leaves (optional – can use baby spinach too) 4 radishes (optional) 1 kg cauliflower florets + – 100 g long stem broccoli 500 g baby rosa tomatoes 1 – 2 avocados – optional as they will be in season (and more affordable) in March 2 – 3 lemons Fresh mint Fresh coriander Fresh garlic Meat, poultry, fish 4 x free range chicken breast fillets 500 g ostrich mince (or replace with free range lean beef mince) 2 – 4 x +- 150 g trout portions Dairy 200 g feta cheese milk or replace with almond milk or your own personal preference Pantry goods 2 x tins chickpeas Red and white quinoa Tahini Good quality olive oil ( I only use Willow Creek Olive Oil) Willow Creek truffle flavoured olive oil (optional) White wine vinegar Ground cumin Ground coriander Smoked paprika Coarse salt and pepper Honey Remember to follow me on Instagram to see what foodie things I’m up to 😉 6 Responses Jill February 11th, 2018 Oh yeah. I need this. Thank you Carey Reply Keyna February 12th, 2018 I love this! It’s like you’re in my head 😉 We were just talking this weekend about meal planning and how timewise it’s taking me ages to search for recipes both hubby & I would like that are both healthy and carb conscious… and tadaa! Here they are! Reply Carey Erasmus February 14th, 2018 Thanks Keyna, it’s been a work in progress since the beginning of Jan. Hope it comes in handy, it’s really working for us. Here’s to healthy do able weeknight dinners, so we can eat all the things guilt free over weekends! 😉 Reply Jill Houston-McMillan August 30th, 2018 Thank you for these healthy recipes. I’ve just made the coconut fish curry (for the second time) and we all love it! Reply Leave a Reply Cancel ReplyYour email address will not be published.CommentName* Email* Website Save my name, email, and website in this browser for the next time I comment.