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ОглавлениеChapter 5
Planning Meals When You Follow a Special Diet
IN THIS CHAPTER
Following the Mediterranean Diet
Going gluten-free
Choosing low-carb options
Skipping dairy
Planning meals the vegetarian way
When you or someone you love has dietary restrictions, you may feel especially stressed about prepping meals. Never fear! In this chapter, I offer meal plans that can help you meet a variety of dietary needs and keep everyone happy. As a dietitian, I work with clients who have varying dietary needs, and the recipes in this book can satisfy their dining requests or preferences.
Mediterranean Diet
The Mediterranean Diet is a plant-forward or plant-focused way of eating. If someone in your family is on a heart-healthy meal plan, these menu options are a great starting point. As one of the authors of the Mediterranean Diet Cookbook For Dummies (Wiley), I naturally gravitate toward creating recipes with Mediterranean flair! If this style of eating speaks to your heart, you’ll find ample recipes with a focus on fruits, vegetables, legumes, extra-virgin olive oil, and seafood here.
Here’s what the week looks like:
Monday: Serve Mediterranean Quinoa Bowls (Chapter 8).
Tuesday: Serve Baked Salmon with Capers and Zucchini (Chapter 14) and French bread. Also, transfer the Greek Meatballs in Tomato Sauce from the freezer to the refrigerator for Wednesday.
Wednesday: Serve Greek Meatballs in Tomato Sauce (Chapter 15) with Simple Salads for All Four Seasons (Chapter 17). Also, transfer the Chicken Cacciatore from the freezer to the refrigerator for Thursday.
Thursday: Serve Chicken Cacciatore (Chapter 15) with a side dish of pasta.
Friday: Serve Canned Tuna Niçoise Salad (Chapter 8) and either crusty French bread or grilled-cheese sandwiches (call them panini if you want to feel Mediterranean).
To prep for this week, do the following on Sunday:
Cook the quinoa and refrigerate for Monday.
Place the salmon on ice in the refrigerator for Tuesday.
Clean and prep the zucchini and refrigerate for Tuesday.
Prepare the Greek Meatballs in Tomato Sauce for Wednesday.
Prepare the Cacciatore for Thursday.
Prep one of the Simple Salads for All Four Seasons for Wednesday.
Prep the salad ingredients for Friday.
If you’re looking for ideas for breakfast, lunch, or dessert, check out the following:
Breakfast: Yogurt Parfaits (Chapter 6), Breakfast Quinoa Porridge (Chapter 6), and Greek Yogurt Deviled Eggs (Chapter 6)
Lunch: Mediterranean White Bean Soup (Chapter 7) and Mediterranean Quinoa Bowls (Chapter 8)
Dessert: Chocolate Avocado Mousse (Chapter 19), Strawberries with Mascarpone, Basil, and Balsamic (Chapter 19), and Grilled Peaches with Amaretti Cookies (Chapter 19)
Gluten-Free Considerations
If you’re creating a menu that’s strictly gluten-free, familiarize yourself with the ingredients label. Look for packages that state “gluten free,” which is a labeling term monitored by the Food and Drug Administration (FDA). Areas where gluten can “sneak” into foods include broths, anything with malt or malt extracts, packaged goods, and many other foods.
Watch out for cross-contamination. Cross-contamination can occur when a food with gluten is prepped, served, or stored and accidently contaminates a gluten-free food. An example would be cutting bread on a cutting board, and then cutting vegetables on that same cutting board without thoroughly washing it first. Even the smallest amounts of gluten can make some people very sick. When preparing the following meals, be sure to check the nutrition labels yourself, just in case. For more help, check out the Celiac Disease Foundation and their meal plan ideas at https://celiac.org/eat-gluten-free/meal-plans/7-day-meal-plan or pick up Gluten-Free Cooking For Dummies by Danna Korn and Connie Sarros (Wiley).
Here’s what the week looks like:
Monday: Serve Carnitas (Chapter 11) and Zesty Cabbage Slaw (Chapter 17).
Tuesday: Serve Sage-Spiced Chicken and Butternut Squash (Chapter 14) with quinoa.
Wednesday: Serve Cilantro Shrimp with Spicy Guacamole and Chips (Chapter 16). Also, transfer Hearty Chili with Beans from the freezer to the refrigerator for Thursday.
Thursday: Serve Hearty Chili with Beans (Chapter 7) and corn chips. Also, transfer the Butter Chicken from the freezer to the refrigerator for Friday.
Friday: Serve Butter Chicken (Chapter 15), Cilantro Lime Rice (Chapter 17), and Lemony Broccoli (Chapter 17).
To prep for this week, do the following on Sunday:
Bake the pork for Carnitas and refrigerate for Monday.
Prepare Zesty Cabbage Slaw and refrigerate for Monday.
Cut up the butternut squash (or buy previously chopped butternut squash) and refrigerate with the defrosted chicken for Tuesday.
Prepare and freeze Hearty Chili with Beans for Thursday.
Prepare and freeze Butter Chicken for Friday.
Prepare and freeze rice for Friday.
Wash and chop broccoli for Friday.
If you’re looking for ideas for breakfast, lunch, or dessert, check out the following:
Breakfast: Apple Cinnamon Steel-Cut Oats, made with gluten-free oats (Chapter 6); Overnight Oats, made with gluten-free oats (Chapter 6); Wild Blueberry Smoothie Bowls, made with gluten-free granola or omitted (Chapter 6); and Greek Yogurt Deviled Eggs (Chapter 6)
Lunch: Mediterranean Quinoa Bowls (Chapter 8); and Korean Spiced Bowls, made with tamari in place of soy sauce (Chapter 8)
Dessert: Chocolate Avocado Mousse (Chapter 19); and Peanut Butter Cereal Bars, made with gluten-free cereal (Chapter 19)
When preparing foods for a gluten-free diet, always read labels.
Lower-Carb Meal Ideas
Carbohydrates are an important component of a well-balanced eating plan, but some people want or need to focus on higher-fiber options, like legumes and whole grains. The meal plan in this section is meant to support a person living with diabetes or following a lower-carb diet, while encouraging more vegetables at a meal and a higher-fiber diet. To jumpstart planning meals, consider combining protein foods with loads of fresh vegetables and a sprinkling of whole grains.
Here’s what the week looks like:
Monday: Serve Tortilla Soup (Chapter 12).
Tuesday: Serve Chicken Korma (Chapter 15), Garlicky Greens (Chapter 17), and Asian Pickled Cucumbers (Chapter 17).
Wednesday: Serve Shredded Buffalo-Style Chicken Wraps (Chapter 12) with fresh berries and almonds. Also, transfer the Chicken Cacciatore from the freezer to the refrigerator for Thursday.
Thursday: Serve Chicken Cacciatore (Chapter 15) with Grilled Balsamic Asparagus (Chapter 17). Also, place the ground beef in the refrigerator to defrost for Friday.
Friday: Serve Pan-Fried Burgers with Creamy Feta Green Salad (Chapter 16).
To prep for this week, do the following on Sunday:
Roast or purchase one or two rotisserie chickens, shred the meat, and refrigerate for Monday and Wednesday.
Place the ingredients for the Chicken Korma in a dish and refrigerate for Tuesday.
Wash the kale for Tuesday.
Prepare the Chicken Cacciatore and freeze for Thursday.
Wash and prep the asparagus for Thursday.
If you’re looking for ideas for breakfast, lunch, or dessert, check out the following:
Breakfast: Chimichangas (Chapter 6) with blackberries and Greek Yogurt Deviled Eggs (Chapter 6) and avocado toast
Lunch: Beefy Chop House Salad (Chapter 8) and Canned Tuna Niçoise Salad (Chapter 8)
Dessert: Chocolate Avocado Mousse (Chapter 19) and Grilled Peaches with Amaretti Cookies (Chapter 19)
Swapping Out Dairy
Much like living with gluten intolerance, living with a dairy allergy can be challenging and scary. Dairy can sneak into foods as milk solids, whey, casein, or any packaged goods labeled “contains milk.” Meal planning for a dairy-free week can be as simple as taking a favorite dish and removing the cheese, butter, or milk. The recipes in this section are made without dairy, but you should still look for any labels that say “contains milk” if you have a food allergy.
Here’s what the week looks like:
Monday: Serve Turkey and Vegetable Soup (Chapter 9) with flatbread or crackers.
Tuesday: Serve Sausage and Bell Peppers (Chapter 14) with French bread and olive oil for dipping.
Wednesday: Serve Turkey and Noodles (Chapter 9). Also, defrost the pork tenderloin for Thursday.
Thursday: Serve Cherry Balsamic Pork Tenderloin with Brussels Sprouts (Chapter 14). Also, defrost the Sloppy Joes for Friday.
Friday: Serve Sloppy Joes (Chapter 15) serve with dairy-free hamburger buns and Carrot and Cilantro Salad (Chapter 17).
To prep for this week, do the following on Sunday:
Roast a turkey for Monday and Wednesday (or buy precooked turkey meat).
Wash and prep the Brussels sprouts for Thursday.
Wash the carrots for Friday.
Prep and freeze sloppy joes for Friday.
If you’re looking for ideas for breakfast, lunch, or dessert, check out the following:
Breakfast: Overnight Oats, made with a dairy alternative (Chapter 6); Wild Blueberry Smoothie Bowls (Chapter 6)
Lunch: Spicy Sweet Potato Soup, made with a dairy-free broth (Chapter 7); Chinese Chicken Slaw Bowls (Chapter 8)
Dessert: Caramelized Bananas with Walnuts, replacing the butter with vegan butter or increasing the oil, and serving with dairy-free ice cream (Chapter 19); Jam Bars, made with vegan butter (Chapter 19)
A Week of Vegetarian Dining
A vegetarian way of eating can be nutrient-dense and balanced. You can choose to omit any dairy, eggs, or honey to fit a vegan meal plan, or you can grill up meat and serve it on the side for your meat-loving friends. Be sure to use vegetable broth when making soups or sauces. The focus of this meal plan is on legumes to provide ample protein.
Here’s what the week looks like:
Monday: Serve Indian Spiced Cauliflower and Garbanzo Beans (Chapter 14) with flatbread.
Tuesday: Serve Sheet-Pan Tofu Buddha Bowls (Chapter 14).
Wednesday: Serve Loaded Baked Potatoes (Chapter 16).
Thursday: Serve Veggie Power Bowls (Chapter 8).
Friday: Serve Sheet-Pan Mediterranean Pasta (Chapter 14).
To prep for this week, do the following on Sunday:
Wash and cut the cauliflower for Monday.
Wash and prep the vegetables for the Sheet-Pan Tofu Buddha Bowls on Tuesday.
Ready vegetarian-friendly toppings (such as salsa, beans, cheese, broccoli, and so on) for the Loaded Baked Potatoes on Wednesday.
Cook the quinoa and prep the vegetables for the Veggie Power Bowls on Thursday.
Mix together the ingredients for Sheet-Pan Mediterranean Pasta, cover with plastic wrap, and refrigerate until baking on Friday.
If you’re looking for ideas for breakfast, lunch, or dessert, check out the following:
Breakfast: Pumpkin Pancakes (Chapter 6) and Hearty Berry Muffins (Chapter 6)
Lunch: Springtime Pea Soup, using vegetarian broth (Chapter 7) and Lebanese Spiced Veggie Bowls (Chapter 8)
Dessert: Caramelized Bananas with Walnuts, replacing the butter with vegan butter or increasing the oil and served with dairy-free ice cream (Chapter 19); Jam Bars, made with vegan butter (Chapter 19)
Vegetarian dining can include milk products and eggs. If you’re following a vegan menu, omit all dairy products, honey, gelatin, and eggs, in addition to meat and fish.
