Meat Free Week.. and why you should consider it!

Happy Monday, friends!

I hope your week is off to a productive start!

I can't believe how fast time is flying by!  
We're already halfway through summer. 

I was in Atlantic City this past weekend and saw something that really shocked me.

No, nothing to do with casinos or anything like that.

Instead, I was shocked by the number and size of people who either physically 
couldn't or didn't want to WALK on the BOARDWALK.

Instead, they were being manually pushed around in carts by workers.

Isn't that one of the joys of summer?  
To stroll along the boardwalk and enjoy the sea?

Apparently this cart phenomenon has been around for quite awhile, 
at least for the past seven years.

But c'mon!!

Let's get up and use our legs and enjoy the summer!

Let's use exercise and healthy nutrition to live our lives to the fullest potential!


So with this in mind, today I'd like to not only offer you a Meat Free Monday meal idea, 
but also show you what a healthy, nutritious and delicious Meat Free Week 
can look like.

I'll also have you know that my meal plan is realistic.
I still enjoy the finer things in life like Nutella and a little bit of cheese.

There's no need to be a martyr about food!
You'll never see quinoa, protein powders, agave or other "trendy" foods in my shopping cart!

I have a few different methods of meal planning and food shopping,
many of which I've detailed right here, but I originally got this "menu" idea
from a former colleague of mine in Shanghai.

He and his wife wrote out a menu of meal choices that their family frequently ate
to help their housekeeper decipher what their family wanted to eat for
breakfast, lunch and dinner.  Being smart teacher-parents, 
they laminated their menu and used it for months.     

Of course their version was written out in English and Mandarin 
and also included photos of each dish.  

I've included today's Meat Free Monday meal photo in my menu as an example.

If you are pressed for time or have young children, 
I think creating a few menus of your favorite meals can be a fast and easy way
to eat healthy, cut down on food waste and save time and money.

Now who doesn't like to do that?!

So without further delay, here is this week's Meat Free Week menu:

and corresponding shopping list:

The number of stars next to the food item indicates how many dishes 
call for that ingredient, so you can buy accordingly.

As you can see, garbanzo beans, bananas, spinach, strawberries, 
tomatoes and almond milk go fast around here!


So the next time you want to fill your belly, you don't have to settle for Frankenfood like this..

For individualized nutrition and exercise plans, 
please email me at

Have a great week!

Good night New York City!

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