Bi-Weekly Meal Plan for July 9–22

July 6, 2012 By

Welcome to The Better Mom’s bi-weekly meal planning schedule!

FEATURED RECIPE: Caprese Pasta is like summer in a bowl. It’s so light and refreshing – definitely a summertime favorite!

As women striving to serve the Lord and our families better, meal planning is a wonderful strategy to help you provide a healthy,
home-cooked meal with the awesome added benefit
 of saving time, money and stress!

Following the two meal plan charts below is
 a list of links to many of the recipes featured.
 Our hope is that this will be a great resource
 and encouragement for you to “keep on truckin”
with your own meal plans, or get started if you haven’t yet.

In addition, we’ve now included a free meal planning template perfect for creating your own weekly meal plans. Select from the following two options:
• Meal plan template PDF
• Meal plan template EXCEL

To learn more about meal planning, please check out: Mastering Meal Planning. To print the meal plans, simply click on the images below and they will open into a new window for easier printing.


Recipe Links for Week of July 9:
(GF)=Grain-free/Gluten-free
(Gluten-free)=Gluten-free, but not grain-free

Monday, July 9
Dinner: Grilled Steak & Veggie Fajitas w/Homemade Tortillas and Guacamole(GF), Lacto-Ferm Salsa(GF) and Cultured Sour Cream
Lunch: Nut Butter, Banana & Raw Honey Wrap and Vanilla Yogurt(GF) w/Diced Peaches
Breakfast: Cherry-Almond Muffins(GF), Eggs Over Easy and Fruit Smoothie(GF)

Tuesday, July 10
Dinner: Caprese Pasta(Gluten-Free Option) and Spinach Salad w/Ranch Dressing(GF)
Lunch: Carrot & Cheddar(GF) Sandwiches and Fresh Pineapple
Breakfast: Greek Yogurt Banana Splits(GF) and Sprouted Bread Toast w/Butter

Wednesday, July 11
Breakfast for Dinner: Fluffy Almond Flour Pancakes(GF), Scrambled Eggs, Mixed Berries and Nitrate-Free Sauage Links
Lunch: Leftover Caprese Pasta and Raw Veggies w/Ranch Dip(GF)
Breakfast: Soaked Oatmeal(Gluten-Free Option) w/Fresh Raspberries & Raw Honey and Boiled Eggs

Thursday, July 12
Dinner: Grilled Pineapple Chicken(GF) w/Pineapple Salsa(GF), Crockpot Black Beans(GF), Brown Rice(Gluten-Free) and Plantains
Lunch: Avocado Egg Salad(GF) Sandwiches and Cultured Pickles
Breakfast: Leftover Pancakes(GF), Sausage and Mixed Berries

Friday, July 13
Dinner: Grilled Chicken, Steak & Veggie Rice Bowls (use leftover grilled steak fajitas from Monday and leftover grilled chicken and rice from Thursday to create meat-n-veggie bowls)
Dessert: Healthier Ice Cream Sandwich Cookies(GF Option)
Lunch: Turkey & Raw Cheese Cracker Stackers “Lunchable” and Grapes
Breakfast: Strawberry Yogurt(GF) w/Fresh Berries, Granola & Nuts and Boiled Eggs

Saturday, July 14
Dinner: Baked Cod, Escarole & Lemon(GF), Wild Rice and Steamed Asparagus
Lunch: Turkey & Apple Quesadillas and Caribbean Carrot Salad(GF)
Breakfast: French Toast, Nitrate-Free Bacon and Fresh Berries

Sunday, July 15
Dinner: Grilled Herb Turkey Breasts(GF), Mashed Potatoes and Green Beans
Lunch: Pizza Bagel “Lunchable” and Apple Slices
Breakfast: Cheesy-Basil Eggs(GF), Buttermilk Biscuits w/Raw Honey & Butter and Fruit Salad

Recipe Links for Week of July 16:
(GF)=Grain-free/Gluten-free
(Gluten-free)=Gluten-free, but not grain-free

Monday, July 16
Dinner: Veggie Penne Sauté(Gluten-Free Option) and Mesclun Salad w/Balsamic Vinaigrette(GF)
Lunch: Turkey Dunkers “Lunchable” and Raw Veggies w/Ranch Dip(GF)
Breakfast: Egg & Cheese Buttermilk Biscuits and Fruit Smoothie(GF)

Tuesday, July 17
Dinner: Fully Loaded Baked Potatoes w/Cultured Sour Cream, Chives & Cheese and Grilled Chicken(GF) Caesar Salad
Lunch: Leftover Veggie Penne Sauté(Gluten-Free Option) and Salad
Breakfast: Leftover French Toast and Mixed Berries

Wednesday, July 18
Dinner: Sourdough Grilled Cheese Sandwiches, Tomato Soup(GF) and Cultured Pickles
Lunch: Tuna Salad(GF) w/Whole Grain Crackers and Grapes
Breakfast: Fruit & Yogurt Parfaits and Boiled Eggs

Thursday, July 19
Dinner: Grilled Chicken Quesadilla Sandwiches, Homemade Tortillas and Guacamole(GF), Lacto-Ferm Salsa(GF) and Cultured Sour Cream
Lunch: Leftover Tomato Soup(GF) and Raw Cheese & Crackers
Breakfast: Healthier Cinnamon Toast(GF Option), Scrambled Eggs and Fruit Smoothie(GF)

Friday, July 20
Dinner: Personal Pizzas w/Veggies and Mesclun Salad w/Ranch Dressing(GF)
Dessert: Strawberry Shortcakes(GF)
Lunch: Strawberry Cream Cheese Roll-Ups and Raw Veggies w/Ranch Dip(GF)
Breakfast: Homemade Granola(Gluten-Free Option) w/Dried Fruit & Almond Milk

Saturday, July 21
Dinner: Grilled Shrimp & Veggie Kebobs(GF) and Saffron Rice(Gluten-Free)
Lunch: Greek Salad Wrap and Cultured Pickles
Breakfast: Huevos a la Mexicana(GF), Mixed Berry Muffins(GF) and Fruit Salad

Sunday, July 22
Dinner: Chicken & Veggies w/Dumplings and Garden Salad w/Honey-Mustard Dressing(GF)
Lunch: Open-Face Tuna Melt (GF Option) and Apple Slices
Breakfast: Eggs Over Easy, Leftover Mixed Berry Muffins(GF) and Fruit Smoothie(GF)

Always a treat to share ideas and healthy recipes! Let’s give thanks to the Lord for providing us the opportunity to nourish our families in this way! See you in two weeks!

Joyfully Serving HIM, Kelly @ The Nourishing Home

This meal plan was shared at: Homestead Barn Hop, Meal Plan Mondays, Modest Mondays, Welcome Home Link-Up, Monday Mania, Make Your Own Mondays,  I Gotta Try That!, Titus 2sdays, Fat Tuesdays, Traditional Tuesdays, Titus 2 Tuesdays Link-Up, Hearth & Soul,Living Well Wednesdays, Works for Me Wednesday, Allergy-Free Wednesdays, Gluten-Free Wednesday, Creative at Home Wednesdays, Simple Lives Thursdays

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13 Comments | Filed Under: Food, Gluten Free, Healthy Eating, Meal Planning, Real/Whole Food, Recipes Tagged With: , , , , , , , , , , ,
About Kelly Smith

Kelly loves the Lord, her family, and sharing her passion for real food cooking and meal planning with others. She is a full-time homemaker who loves spending time with her awesome hubby and two sweet boys. Kelly's real food journey began four years ago when she was diagnosed with a chronic auto-immune disorder. Since then, the Lord has blessed her with an amazing recovery - a testament to His grace and the health benefits of eating real food. Kelly shares her knowledge and love for whole food cooking at The Nourishing Home, Facebook and Google.

  • Cherie Werner

    Oh, I love this. Thank you for making my life easier.

    • http://www.TheNourishingHome.com/ Kelly@TheNourishingHome

      My pleasure! Thank you for your kind words!! Blessings to you, Kelly

  • http://jennchandler-tupperwareconsultant.blogspot.com/ Jennifer Chandler

    Just found your blog on Pinterest! Love this menu plan! I am definitely going to have to try this.

    • http://www.TheNourishingHome.com/ Kelly@TheNourishingHome

      Thanks, Jennifer! So glad you found me! Hope this helps! Lots of blessings, Kelly

  • JIlljunk16

    These meals look wonderful! Thank you so much for putting this together. I am new to real food cooking, but I really think it is important. I’m trying to learn how to fit it into my schedule with two little girls under foot. Do you have any idea how much time it takes you each day in getting the food prepped/cooked? I know it will take me longer as I’m just learning, but I’d love to have an idea for what my future might hold.

    Thank you again!!!

    • http://www.TheNourishingHome.com/ Kelly@TheNourishingHome

      Congrats on making the decision to feed your family healthier. It does take more time to prepare wholesome food, but that’s why meal planning is SO helpful! Please read the post on my website called “Mastering Meal Planning.” There is a link to this post right above the first meal plan graphic. That will walk you through the process of getting started with creating a weekly meal plan. The meals you choose for your meal plan should be based on your schedule for the week, including how much time you have to make/prep for the meals. You can also schedule a 1-3 hours to prep everything on one day, if you’d prefer to make it even easier on yourself the rest of the week. Often, I’ll prep in the morning after breakfast, for dinner. My kids are older (10 & 12) and they are doing chores and getting other things done in the morning, so this is a good time for me to prep. But if you have little ones, nap time may be a better time for you. When my kids were really little, I kept meals very simple during the week. On the weekends when Daddy was home to entertain them, would be my time to play around with new and fancier recipes. It’s hard to give a time estimate, which I know you were looking for because it’s so contingent on the types of meals you select. But just to give you an idea … For this week’s meal plan (July 9-15), I kept the meals super simple because we have a busy week and I knew I’d need to have minimal prep time and cook time. Most of these can be prep’d in 20 minutes or less and cooked and on the table in about 30 minutes. The baked potatoes obviously need more time to bake and my Sunday meal is a bit more time consuming to prep, but cooks in less than 30. So you can definitely tailor your meal plan to fit the amount of time you have available to cook. Hopefully, I’m making sense and being helpful! :) Blessings, Kelly

      • Jill

        Thank you so much for such a detailed response! I know it will get easier to gauge how long things will take when I do this a bit more. Thank you for the link to your other article…I will go check it out now. Thank you again and I’m very happy to have found your blog. I will be adding it to my rss feed. Thank you!!!!

        • http://www.TheNourishingHome.com/ Kelly@TheNourishingHome

          My pleasure! Keep up the great work! It’s slow, steady changes that lead to lasting lifetime healthy changes! Blessings, Kelly

  • http://www.preciseportions.com/28-Portion-Control-Guide-Menu-Planning-Placemats-p/ppplcmt-28.htm Healthy Eating Meal Plan

    tried it tonight, AMAZING PIE!
    wow.I’m gonna make this for sure.This one looks to be a keeper.

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  • Theunlikelyhomeshcool

    This is great! I will be sharing this today on my FB Saturday Morning Shout Out! Here from Titus 2 Tuesdays.

  • Kellie Blossom

    I cannot believe you give these menus and meal plans away for free! Thank you! I am a very ill mama, trying to do the best for my family and know that whole real food is key. You have saved me so much work. I am so THANKFUL to have found your site!

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