Summer Menu

This menu has been put together to give you some ideas of what to eat and how to put together and manage a healthy diet. Although the recipes are not formulated for any specific food allergies, most are either gluten-dairy free or are easily adaptable. Most of the recipes are made for an average American family of 4-6 people. Obviously, you will have to adjust amounts for different size families and for bigger or smaller appetites. If you have leftovers, serve them for lunch or snacks, or you could reserve one meal a week to eat a la carte from your leftovers.

This menu has suggestions for vegetables and salads. There are an endless variety of fresh vegetables and ways of preparing and serving them. Please feel free to substitute with what you have and whatever you like. Keep in mind that corn and potatoes are starchy and in the context of a healthy diet are not considered vegetables. If you use them at all, do it in great moderation. Suggestions for breakfast, snacks, and lunches are included along with some healthy recipes that you might find helpful.

The summer menu has been put together with heat in mind. Most of the recipes are stovetop, crockpot, grilled, or cold so you do not have to heat up your home with an oven.

Look for ways to combine preparation. For example, there are three meals that use ground beef. You can cook enough ground meat for all of the meals at once and freeze it in portions sized for each meal and thaw it whenever you want to use it. You can freeze in quart sized plastic bags as long as you cool the food first so the chemicals from the plastic don’t leach into your food.

Rice or other grains can also be prepared ahead of time and frozen in portion sizes. You will use rice for the Shrimp Stir Fry, Thai Chicken Skillet, chicken Adobo, Beef Stir Fry, Polynesian Pork, Chicken Stir Fry, and the Bangkok Shrimp Salad. If you wish you can substitute quinoa, millet or spaghetti squash for any of the rice used.

   

Week One

 

Week Two

 

Week Three

 

S

U

N

Shrimp Stir-Fry

Brown Rice

Green Salad

Beef Stir-Fry

Brown rice

Green Salad

Chicken Stir-Fry

Brown rice

Fresh sliced tomatoes and cucumbers

 

M

O

N

Thai Chicken Skillet

Brown rice

Fresh stir-fried sugar peas

Green Salad

Tacos

Refried beans, lettuce, tomatoes, etc.

Joe Skillet Dish,

Gingered Carrots

 

T

U

E

S

Zucchini Patties

Fresh steamed broccoli

Fresh sliced tomatoes and cucumbers

Egg Fu Yung

Asparagus

Sliced tomatoes and cucumbers

Mexican Omelets

Green Salad

 

W

E

D

Taco salad

Tortilla chips

Mediterranean Chicken and “Rice” Salad

Allowed Bread or Crackers

Sirloin Salad

Allowed Bread or Crackers

T

H

U

R

S

Fresh Corn on the Cob

Butter

Cottage cheese

Fresh sliced tomatoes and cucumbers

Ultimate Bean Burgers

Stir-Fried Vegetable Medley

Quinoa and Grilled Zucchini
 

F

R

I

Chicken Adobo

Green Salad

Polynesian Pork

Fried Brown Rice

Stir-Fried Vegetable Medley

Bangkok Rice and Shrimp Salad

Carrot Salad

 

S

A

T

Grilled Steaks

Grilled Veggies

Green Salad

Grilled Salmon

Grilled Corn on the Cob

Green Salad

Grilled Hamburgers

Sliced tomatoes

Grilled Veggies

Watermelon

Printable Summer Menu