Tuesday, April 13, 2010

The Maker's Diet Phase 1 Menu Planning Ideas

Here is a consolidated list of menu ideas for Phase 1 of The Maker's Diet. I also previously posted a "shopping list" for Phase 1 here.

Breakfast:
*Anything with eggs: scrambled, fried, poached, boiled, crustless quiche, omelets (stuffed full of veggies...onions, mushrooms, spinach, tomatoes, peppers, cilantro, goat cheese, etc).
*Turkey bacon (no pork)
*Turkey or 100% beef sausage or deer sausage (no pork)
*Smoothies (spinach, goat yogurt, raw almond butter, coconut oil, flaxseed meal, chia seeds, fresh or frozen raspberries/blueberries/strawberries, water)
*Goat yogurt (plain) with strawberries/blueberries/raspberries/blackberries
*Grain-Free muffins or Grain-Free Waffles
*Veggies sides to any of the above: sliced tomato, sliced avocado, salsa, sauteed spinach & onions

Lunch/Dinner:
*Tuna salad over lettuce with tomato, avocado, celery, cucumber, etc.
*Chicken salad over lettuce or with veggie dippers
*Green salad with lots of veggies and leftover chicken/beef/boiled eggs/fish/etc -- easy dressing: olive oil, lemon juice, salt, pepper, herbs whisked together -- add a little plain goat yogurt to make it creamy
*Fish patties (you could also use canned salmon or tuna)
*Turkey or 100% beef hot dogs (preferably nitrate/nitrite free)
*Baked or roasted chicken and veggies (carrots, onions, squash, zucchini, etc)
*Grilled chicken and veggies/Greek Grilled Kabobs
*Taco Salad/Bowl (seasoned ground turkey or ground beef, lettuce, avocado/guacamole, cilantro, tomato, shredded goat cheese, plain goat yogurt, salsa, onion, etc)
*Chicken or beef fajitas (without the tortilla) with sauteed peppers and onions, guacamole, salsa, plain goat yogurt, shredded goat cheese
*Baked or grilled fish with steamed/grilled veggies
*Chicken (or beef) stirfry (use soy sauce or tamari sauce instead of a bottled high-sugar stirfry sauce) with lots of veggies (sugar snap peas, snow peas, carrots, broccoli, mushrooms, onions, squash, etc)
*Meatballs: Asian with chopped spinach & tamari sauce/soy sauce or plain with spaghetti sauce served over them or meatballs/meat sauce served over baked spaghetti squash (the "meat" shreds like noodles)
*Bunless hamburger patties with toppings (lettuce, tomato, onion, pickles, etc)
*Any other meat besides pork grilled/roasted/baked (grilled steaks, baked roast, grilled lamb chops, etc)

Snacks:
*Fruit (fresh or frozen): strawberries, blueberries, blackberries, raspberries, cherries, grapefruit
*Raw nuts/seeds (soaked/dried): pumpkinseeds, almonds, sunflower seeds
*Smoothies
*Plain goat yogurt with berries
*Carrot & celery sticks with guacamole
*Grain-free muffins/waffles
*Trail mix: raw nuts/seeds (above) with Just Veggies (dried peas, blackberries, blueberries)
*GoRaw Flax crackers or chips (check ingredients for correct Phase 1 foods)

6 comments:

  1. This was such a helpful list for me! Thank you so much!

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  2. Thanks for this - great ideas! My phase 1 meals have gotten a little blah, so I needed this!

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  3. I just started the maker's diet today. I made your grain free blueberry muffins and they are awesome. My daughter says they taste like something you would buy at Starbucks. Thank you for sharing. I was worried I'd be eating eggs every day (I like eggs but not that much).

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  4. Thanks for sharing! I am starting this diet with my husband this Friday to lose weight and get healthy!

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  5. I have done the makers diet before and loved it, however I never really meal planned and of course fell back into my bad eating habits. This time with the good Lord's help, I will do it right this time. So thank you so much for these wonderful ideas! I feel like I'm off to a good start now and cant wait to begin my new healthy lifestyle!

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  6. I am going to be starting the makers diet soon and want to thank you in advance for your blog. I love that you have created a menu list with a variety of options. It's May7, 2014 and I wonder if you are still following the makers diet ~ lifestyle :0) Lady Valiant

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