The Ten Week Challenge Syllabus

I walked people through a ten week challenge, using the following syllabus.

Week 1 - Sugar-free
Week 2 - Whole grains
Week 3 - Wild-caught fish and grass-fed meats
Week 4 - Raw dairy
Week 5 - The microwave
Week 6 - Fats and oils
Week 7 - Cultured and fermented foods
Week 8 - Local and organic produce
Week 9 - Processed foods
Week 10 - Implementing lifestyle changes

Visit my Recipe Index over at Going Green in a Pink World.

Wednesday, January 28, 2009

Week 4 Menu

This is the week of the crockpot! There are at least 3 crockpot recipes this week, but if you don't have one, a stock pot will do. I've been known to leave a stock pot cooking for days (yes, unattended.) Just makes sure the flame is on low!

In efforts to streamline meal preparation, take advantage of the weekly features. The menu plan will include use of a large pot of grains, bread, a soup, and snack. Additionally, all of the meals will include enough for two nights' dinners, for two people, so you'll be preparing dinner just three evenings (or if you're like me, all in one day to minimize cooking!). Adjust recipes accordingly if you are cooking for more than two.


Prepare these early in the week so you have them on hand for recipes and munching!

Grain - Millet--Reserve 1 cup uncooked
Bread - Pitas
Soup - Lentil or Pea Soup
Snack - Soaked muffins

Prep: Before the week, slow cook a chicken, and some veggies. This can serve as a quick lunch and will also provide you with the carcass for stock!

Day 1
Breakfast - Soft boiled eggs with bacon and sourdough
Lunch - Crockpot chicken and veggies
Dinner - Vegetarian Crockpot Chili

Day 2
Breakfast - Muffins and Smoothies
Lunch - Crockpot chicken (either with veggies, or add mayo, seasoning, and celery to chicken and make a chicken salad!)
Dinner - Left over chili

Day 3
Breakfast - Oatmeal
Lunch - Lentil/Pea Soup
Dinner - Easy Palestinian Synia

Day 4

Breakfast - Dirty Scrambled Eggs (scrambled eggs with bits of veggies mixed in)
Lunch - Yogurt Parfait
Dinner - Left over Synia

Day 5
Breakfast - Muffins and Smoothie
Lunch - Tuna tahini sandwich (mix 1 can of tuna with 1 cup of tahini sauce from Synia)
Dinner - Chickpea Millet Stew

Day 6
Breakfast - Breakfast Crepes
Lunch - Lentil/Pea Soup
Dinner - Chickpea Millet Stew

Day 7

You'll probably have enough leftovers to take you through the day! Most people enjoy a meal or two out once a week as well, so these recipes should take you through.

Power Bars
Crispy or sprouted nuts

Natural yogurt (no added sugars or "vitamins") with unsweetened coconut, soaked nuts, and cocoa powder

Hummus with veggies or crackers

Homemade popcorn, popped on stove in coconut oil

celery with all natural peanut butter and raisins

potato skins or sweet potato fries

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