Meal Plan Week 15 July is here! More summer friendly meals is on the menu this month for our Top 8 allergen free family.
Meal Plan Week 15
Monday - Meatballs, Corn, and a Cucumber Salad
Tuesday - Fajitas
Wednesday - Dairy Free Carbonara Pasta and Meatballs
Thursday - Fajita Salads
Friday - Lamb Kebabs with Lemon Potatoes, and Coleslaw
Saturday - Roast Chicken with Peach Balsamic Asparagus and Mashed Sweet Potatoes
Sunday - Berry Mint Salad with Leftover Chicken
Meal Plan Week 15 In-Depth and Top Tips
Meatballs, Corn, and a Cucumber Salad
There will be Egg Free Meatballs on the menu on Monday. We haven't decided on which kind of meat we will be using. There is a collection of a few different kinds of ground in the freezer from lamb to beef or turkey. We buy a lot of our meat right from the farmers and they get it professionally butchered and inspected. It is a lot cheaper for us in the long run. We buy a half a cow or a whole sheep up front and then freeze it.
We found corn on the cob at the discount produce market on a smashing deal so we will be having it boiled with a bit of dairy free spread and salt/pepper.
The Cucumber Salad is one we make a bit as Rob (my partner) was raised in a German house. We were able to get 2 large cheap English cucumbers at the produce discounter and local farmers markets. We will peel and slice them paper thin and mix them. The water needs to be drawn out of the cucumbers before making the salad so the night before in a bowl we put a layer of cukes down then salt them, then more cukes, more salt until they are all used. Put another bowl on top to press the liquid out of the cucumbers and let chill overnight. In the morning drain the liquid from the cucumbers.
If a lot of coarse salt was used and the cucumbers are super salty, rinse the cucumbers very quickly so they don’t absorb the water and pat dry with a kitchen towel. Mix the drained cucumbers with a dressing made from ½ C dairy free coconut yoghurt, a splash of white wine vinegar about 2-3 tsps, 3 Tbsps of chopped fresh dill, salt and pepper, and ½ a white onion very thinly sliced in half rounds. Chill the cucumbers in the dressing for 1-2 hours before serving.
Make extra meatballs for the pasta on Wednesday night.
Today is July 4th or Independence day in America and if meatballs are not the celebration meal you had in mind they can be flattened into burgers. If made with beef or ground chicken and barbecued to an internal temperature of 165F.
The meat can also be pressed onto metal skewers and put in the fridge to firm up for 2 hours or in the freezer for 30 mins-1 hour (not more as they shouldn’t freeze, just firm).
Alternatively, if made ahead they can be made into cold meatball subs for picnics or a day at the beach, just make sure they are in a cooler with ice packs for food safety.
We will be doing Sheet Pan Chicken Fajitas for the family on this night. We serve our fajitas topped with shredded lettuce, tomatoes, guacamole, and dairy free cheese shreds, like Violife, Daiya, or Nurishh.
To make guacamole we use 2-3 ripe avocados diced, with 1 finely diced jalapeno, 1-1.5 diced roma tomatoes, ⅓-½ a diced red onion, a handful of cilantro leaves chopped fine. The juice of one lime and salt and pepper.
Avocados here are dreadfully expensive so we may end up with a pico de gallo (fresh tomato salsa) as we are growing our own tomatoes. 2-3 large tomatoes, 1 jalapeno, ⅓ -½ diced white onion, and a handful of cilantro. The juice of ½ naval orange, salt and pepper and a dash of garlic powder. Right now it is all about what is affordable, feeds us all, healthy, and allergen free.
Dairy Free Carbonara Pasta and Meatballs
Using our recipe for Dairy Free Carbonara Pasta we will add the leftover meatballs to it for added flavour, iron, and protein. Our kids are super active in the summer and we find it hard to keep up with all they can eat so we make sure to make their dinner protein filled and offer healthy snacks throughout the day.
With the meatballs on the pasta along with the bacon we will be increasing the sauce to 1.5 times the regular amount so the pasta isn’t dry. The reheated meatballs tend to soak up the sauce so the extra will be really welcome.
Using the recipe for our Leftover Taco Salad we will use up some of the veggies we have on hand and some of the lettuce but not all of it as we will be having salads on Sunday. This is a great meal with our kids in the summer as they graze more when they are at home all day. They also eat smaller dinners with the summer heat so the salads will fill them up in a healthy way.
Instead of dressing our kids like to use the pico de gallo on the salad or the guacamole. A Ranch Dressing like Daiya Plant Based Ranch is another favourite of our kids. We also may add black beans to the fajita meat tray before it is cooked on Tuesday to stretch the meat out and add protein.
Lamb Kebabs with Baked Potatoes, and Coleslaw
Cubes of lamb that have been marinated in ⅓ C white vinegar, a handful of fresh mint leaves, a finely minced shallot, 2 cloves of garlic crushed and minced. Add ½ teaspoon of sugar and 2 Tbsps of olive oil, and the zest of 1 lemon to the marinade. We will marinate it overnight then grill the meat on wooden skewers that have been soaked in warm water for 30 minutes to 1 hour.
Our coleslaw is a vinaigrette version. We will finely slice or use the food processor to grate the ingredients. They are ⅓ a head of coleslaw, ¼ head of red cabbage, 2 carrots, and 1 green onion. (or use a pre shredded bag of tricolour cabbage mix and add the green onion to it.)The dressing recipe is ½ C Apple cider vinegar, ¼ C olive oil, 2 teaspoon Brown sugar (check for milk as some contain it), ¼ teaspoon Dried Turmeric, ¼ teaspoon Salt, ⅛ teaspoon Pepper. The dressing is mixed and then poured on the cabbage and mixed in well.
Check the vinegar for wheat cross contact and contamination. Some distilled white vinegars are made with wheat. There are people who may react even though the distilling is supposed to pull the wheat proteins out. White wine vinegar is a great substitute for white vinegar.
Roast Chicken with Peach Balsamic Asparagus and Mashed Sweet Potatoes
Our Roast Chickens will be made using the BBQ instructions from our recipe. We will also make our Peach Balsamic Asparagus as we have some asparagus frozen that we will use. This is also to be cooked on the bbq using the extra instructions in our recipe notes in the blog post.
The sweet potatoes to make boil until fork tender. Then mash with a buttery spread like Earth Balance soy free spread, a bit of plant based milk, salt/pepper, and a wee splash of maple syrup.
This may be a meal better suited for Independence Day BBQ celebrations. If switching the meals around note that we are doing quite a few matched meals. Those meals with leftovers this week should come after the original meals.
Berry Mint Salad with Leftover Chicken
The Berry Mint Salad will have leftover roasted chicken added to it to add enough protein for a full meal. We will still be using the prosciutto but the chicken will be the primary protein on the salad.
We will most likely pack up this salad meal. Make a picnic night out of it while we head to the kids soccer game. With a stop for the dairy free dilly bars from Dairy Queen. They contain SOY in the lecithin form, which we usually avoid. Recently our kids have been tested and scoped after the bars. They seem to be okay with them and our doctor is okay with this treat for them. Contact your medical team to see if they may be suitable for you. Bear in mind they may also be made in a factory with nuts in it near you.
Leftovers used in different dishes is our favourite way to save money on our food budget. The kids are home all day and we wanting to do things with the. We really want to spend more time with them and less time in the kitchen.
We Love Feedback!
Did you make any of the meals we did let us know? What is on your meal plan this week? Drop a comment on this post or tag us on Instagram, Facebook, or TikTok.
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We have to remind everyone that we are not medical professionals or dietitians, so these meal plans are not balanced for nutrition, they are for information purposes only. Please discuss any dietary concerns, changes, or proper meal plans with your medical team.
Always check the labels for any products to make sure they are right for you. We also encourage you to contact the manufacturers in addition to checking that the process of manufacturing is also safe for you, and that there aren’t shared lines. One product or ingredients may be safe for one person but not another. Always check the products and ingredients before purchasing.