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Clean Eating for Busy Moms; 7-Day Kids Clean Eating Guide

 Meal Plan (Kid-Friendly)

If you are new to clean eating, then your kids probably are too. There is no secret to get them to try different foods, only to gradually expose them to new tastes and flavors. Eventually they do catch on. This is a clean eating menu plan that your whole family can enjoy together, it’s very kid friendly. If your kids aren’t up to a totally clean diet yet, don’t give up! It takes time and persistence – plus great role modeling. I started my daughter young on a lot of foods that she now loves, and looks forward to daily.

This menu plan contains products and ingredients from my favorite place to shop on a budget, ALDI, but you can get them just about anywhere.  I do use spices and other basic pantry ingredients I have at home already (and you probably do too), so they’re not on my grocery list.  Be sure to read the recipes completely before creating your own grocery list.

Day One: Monday

  • Breakfast:  Scrambled eggs in whole grain wraps (add-ins to taste)
  • Snack:  Trail Mix and fruit
  • Lunch:  Whole grain spaghetti with marinara sauce (make a double batch so you have lunch for tomorrow too)
  • Snack:  Homemade hummus or ALDI hummus with whole grain crackers
  • Dinner:  Turkey burgers  with sweet potato fries and sweet chipotle dip

Day Two: Tuesday

  • Breakfast:  Simply Nature Honey Toasted Oats Cereal with milk
  • Snack:  Trail Mix and fruit
  • Lunch: Whole grain spaghetti with marinara sauce
  • Snack:  Yogurt-covered blueberries
  • Dinner:  Crock pot rotisserie chicken with mashed potatoes and peas

Day Three: Wednesday

Day Four: Thursday

Day Five: Friday

Day Six: Saturday

Day Seven: Sunday

Recipes:

Hummus:

  • 1 can chickpeas (garbanzo beans), drained; reserve 1/2 C. liquid
  • 1/4 C. tahini (sesame paste, found in the organic aisle of most grocery stores)
  • 1/4 C. lemon juice
  • 3 Tbsp. extra virgin olive oil
  • 2 garlic cloves, crushed
  • 1/2 tsp. cumin
  • 1/4 C. fresh cilantro leaves, finely chopped

Puree all ingredients using a stick blender or food processor.  Variation:  omit cumin and cilantro and add 1/4 C. roasted red peppers.

Turkey Burgers (serves 6):

  • Clean Eating Turkey Burgers
  • 1 lb. ground turkey
  • 2 tsp. olive oil
  • 1 1/2 Tbsp. dijon mustard
  • 1 Tbsp. mild hot sauce (not Tabasco, like Franks or any Louisiana Hot Sauce)
  • 2 large cloves garlic, minced
  • 1 Tbsp. Italian seasoning
  • 3 Tbsp. minced onion
  • 1/2 tsp. ground black pepper
  • 1/4 C. oats
  • 3 Tbsp. brown rice flour
  • 1 egg
Instructions
  1. Mix ingredients well. Makes six turkey burgers. These are perfect to make on an indoor grill (I used a George Foreman).

Sweet Potatoe Fries:

  • 4 small sweet potatoes
  • Olive oil in an oil sprayer
  • Garlic powder
  • Salt to taste

DIRECTIONS:

  1. Clean and cut your potatoes into kid friendly sizes.
  2. Lay them out in a single layer on a cookie sheet lined with parchment paper (no wax paper please!)
  3. Spray with a very light coat of olive oil.
  4. Sprinkle a generous amount of garlic powder over the potatoes.
  5. Bake at 350 degrees F. for approximately 30 – 40 minutes.
  6. Sprinkle with a VERY light coat of salt. This is just enough to bring out the flavors. NOT enough to actually make them salty. About 1/4 tsp. for the entire batch.
  7. Let cool slightly and serve.

Yogurt Covered Blueberries:
Serves: 2 Ingredients ­ 1 (6 oz) Container of fresh blueberries ­ 1 (6 oz) container nonfat blueberry Greek yogurt. NOTE: I have also used honey, vanilla and strawberry. All are delish! Instructions 1. Start by washing your blueberries and lining a small baking sheet with parchment or wax paper. 2. Using a toothpick, dip each blueberry into the Greek yogurt and swirl until the blueberry is nicely coated with yogurt. Place on baking sheet. Continue this until all blueberries are coated. 3. Place baking sheet into freezer, and let freeze for at least an hour. 4. After about an hour, your Frozen Yogurt Covered Blueberries can be placed in a ziplock baggie and stored in the freezer. Take out what you need for snack time and enjoy!

-meal plan and recipes from beachreadynow.com

 

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