As we get ready to go back to school, I thought I’d offer a couple of meal plans to help you organize healthy lectin-free meals that your kids will actually eat. As a heads up - these plans contain more recipes that I usually make in a week. But if I’m feeling creative in the kitchen or have energy, I usually make a few special things. For example, I always make waffles or pancakes that we have in our fridge, but I’ll also make granola or another cereal in the same week. We always have smoothies and popsicles in the freezer, but I’ll also make cookies or bagels, but not both. And now that we’ve made these recipes so often, my kids are able to jump in and take over making them!
These recipes are currently being used in Phase 3 for our family, but most of them could be used in earlier Phases with minor adjustments (with the exception of the beans and quinoa). Many of of the meals have been adapted from paleo or vegan sources, so substitute accordingly (eg. avoiding soy by using coconut aminos for tamari, or using approved nuts and grains). I’ve tried to include links to recipe books and ingredients I use for both clarity and inspiration. Don’t be intimidated if you are in Phase 1 transitioning to Phase 2! You can use some of these recipes as a stepping stone and to add more delicious variety quickly.
When school is in session, I find it is easier if I set an intention at the beginning of the week for what to eat. Typically I will plan 5-6 dinners and then we have leftovers once or twice a week depending on our schedule. Sometimes we go out to eat for dinner, but not every week, and usually it is spontaneous. This collection of meals have been a home run for my 12 and 14 year old kids, as well as my husband. I hope you enjoy them too!
When I make a meal plan, I like to start with cleaning out my fridge and figuring out what I have to work with. This week it was some mushrooms, shredded cabbage, fish, shrimp, and eggs. Some of my go-to meals that don’t require a lot of planning are tacos, salads, frittatas, stir-fry, and rice bowls. I shop every Wednesday afternoon in the one hour my kids are at a piano lesson. So if I don’t make plan, I end up having to do it on the fly at the store. Sometimes that is fine, but often it is stressful.
Pro-tip: use a phone app like ToDoist to keep track of grocery items you need on the fly so when you are at the store staring at the shelves, you don’t have to remember what you were supposed to replace. I have a separate list for Costco/Trader Joes since I have to drive 40 minutes and don’t always know when I’ll be there next.