Each week, to help our readers with their meal planning, we invite an FBC member to put together a weekly menu plan based on recipes from their blog that includes a week’s worth of dinners from Sunday to Saturday. We include a printable shopping list so you can get everything you need and be ready to cook. And you’ll get introduced to some new recipes and meet some great new Canadian food blogs!
This week we hand over the Weekly Menu plan to our resident nutritionist, Sondi Bruner. Sondi writes our monthly Allergen Friendly Recipe Remix column where she takes favourite recipes and shows you how to make them gluten free, dairy free, vegan, egg free and nut free.
The FBC Menu Plan: Gluten-Free, Dairy-Free, Vegan, Egg-Free, with Nut-Free and Grain-Free Options
When you have food allergies or intolerances, it’s more challenging to grab takeout on your way home from work because it’s often laden with the ingredients you can’t eat. Or, the safe allergen-friendly convenience foods are so ridiculously expensive you need to trade in your firstborn child to foot the bill. If you’re in the allergen-friendly boat, I have a hunch you’ve already become accustomed to cooking your own delicious meals because a) you know what’s going into them and b) you can save a whole lotta cash.
If you’re on the go, it’s much easier to eat allergen-friendly if you’ve already got a plan that you can set in motion. This week’s meal plan includes fresh and simple ingredients, plus the recipes are quick to prepare, so you can spend more time at the table with your loved ones.
Monday
Mushroom and Bok Choy Stir-Fry
Who doesn’t love a good stir-fry? This version stars mushrooms and bok choy, but really, you could use any veggies you’ve got lying around in your fridge. I like to serve this on a bed of quinoa, though you could certainly use another grain, or chuck in a can of beans to up the protein.
Tuesday
Don’t be afraid of tempeh! There are lots of reasons to love this fermented food – it’s full of protein, beneficial bacteria that help our guts, and it has a small amount of Vitamin B12, a difficult nutrient to find in plant foods. If you can’t get a hold of tempeh, feel free to substitute firm tofu instead.
Wednesday
I love five-ingredient dishes, and this falafel is one of my favourites. You can serve this in gluten-free corn tortillas with hummus and shredded lettuce. Want to kick things up a notch? Drizzle on some roasted garlic tahini sauce . I also like to eat these on a giant bed of steamed or sautéed greens.
Thursday
Spicy Baked Sunbutter Tofu with Broccoli
I’m a spice wimp, so I found this dish incredibly spicy – for you, that claim might be debatable, so feel free to add more!
Friday
Sweet and Savory Medjool Date Pho
It’s date night! Make pho even more delicious by simmering Medjool dates in the broth. Once your liquid gold is ready, you can add any veggies that make your heart (and maybe other body parts - wink, wink) sing.
Saturday
You don’t need dairy or gluten for a sumptuous mac and cheese experience. Give this version a whirl – I used delicata squash, but you can try any winter squash variety. If you can’t find nutritional yeast, you’re more than welcome to leave it out. Pair this with your favourite salad recipe for a hearty, yet healthy, meal.
Sunday
Lentil Loaf Stuffed with Garlicky Cauliflower Mashed Potatoes
It’s an entrée and a side dish all rolled into one. This lentil loaf is the perfect Sunday afternoon leisure cooking project. It also goes perfectly with Maple Dijon Brussels Sprouts.
Desserts
If you want a l’il healthy sweetness, give these desserts a try.
This is no joke. Kale + brownies = delicious.
Sunflower Double Chocolate Chip Cookies
I haven’t posted a cookie recipe since this one, because these are so good I keep making them over and over.
MENU PLAN SHOPPING LIST
Don’t forget to grab your downloadable shopping list (FBC Meal Plan - Sondi Bruner) that includes all your pantry staples as well as fresh foods and the more unique ingredients!
MORE MEAL PLANNING TIPS & IDEAS
Want some great tips to help you plan your own weekly menus? Check out our helpful tips in Meal Planning 101. And for menu planning inspiration, browse our entire meal plan archives.
Sondi Bruner is a holistic nutritionist, freelance writer and food blogger. She educates people who follow allergen-friendly diets about how to eat simply, deliciously and safely, allowing them to rediscover the pleasure of food. When she’s wearing her writer’s hat, she works with natural health brands to create content that will help their customers live fulfilling, healthful lives. Find out more at www.sondibruner.com. Or you can follow Sondi on Facebook or Twitter
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This is fantastic!!! Exactly what my family needs. Thank you, please keep this site up.