For meal plan week 28 autumn is in full swing and we are starting to see the start up of all the kid’s sports and activities. Soccer, theatre, martial arts, basketball and more almost every night mean we need to be super organised when it comes to evening meals.
We are doing a fair amount of sandwich or sub type meals as they can be made quickly before whisking the kids off to their extra-curriculars. We tend not to give the kids food in the car as our child with EoE needs to be watched whilst they eat and if they are not in remission they can choke on food or need extra time to eat.
Meal Plan Week 28
Monday - Egg Free Meatballs, Mashed Potatoes and Peas
Tuesday - Meatball Subs
Wednesday - French Dips and Veggies with Ranch Dressing
Thursday - Make Your Own Subs
Friday - Dairy Free Shepherds Pie
Saturday - Leftovers
Sunday - Rack of Lamb Herb with a Gluten Free Bread Crust, Roasted Beets and Potatoes
Meal Plan Week 28 In-Depth and Top Tips
Monday
Meal Egg Free Meatballs, Mashed Potatoes and Peas
We will be recreating one of the meals we loved before allergies, Egg Free Turkey Meatballs. It used to be we would go to Ikea for the meatball dinners and this is our version we make. We picked up lingonberry jam at Ikea and it was safe for us the last time we bought some. Always check the ingredients and with the manufacturer to see if it is appropriate for you.
We make our mashed potatoes with dairy free spread instead of butter and a bit of plant milk. The peas will be frozen and boiled until hot as per the instructions on the bag. Check the products for ingredients and suitability. Some frozen foods may be processed in areas that contain allergens.
Brand We Have Found:
Oatly Gluten Free Plant Based Milk
Top Tip:
The meatballs can be made ahead or made in a large batch and frozen. Reheat as needed as per the recipe. This will save energy cooking them on the day of. If using frozen meatballs, leave the ones for the meatball subs frozen until needed.
How to pack it for lunch the next day:
In a pre-heated thermos layer heated potatoes, peas, meatballs, and gravy. Everything except the gravy can be heated in one pan on medium heat. Add a few tablespoons of water to the pan and cover with a lid and let cook for 5-6 minutes. Remove the lid and let the excess water cook off. Check that all is heated through.
In a microwave safe container with sections for each part of the dish, reheat the meal in a microwave. Heat for 1 minute 25 seconds and check if heated through. If not, heat for another 25 seconds, check again. Repeat as necessary.
Tuesday
Meal Meatball Subs
We will be reheating the subs in pizza sauce and spooning the meatballs and sauce on a gluten free hot dog bun. A slice of dairy free mozzarella style cheese replacement or shredded plant based cheese will top the meatballs.
For sides we will finish up the mashed potatoes and peas from the day before.
Brand We Have Found:
Little Northern Bakehouse buns
Follow Your Heart/ Earth Island
Top Tip:
When making for younger kids cut the meatballs up so they are not choking hazards. The meatballs when left whole can be too big for small kids or those with a narrowed oesophagus from EoE.
How to pack it for lunch the next day:
The sub can be microwaved for 20-30 seconds before eating or eaten cold. It can be sent already assembled with all the toppings on the bun, especially for younger kids. For older kids or those who are concerned about a soggy bun put the meatballs and tomato sauce in a well sealing container. The toppings can go in another sealing container and the sub assembled right before eating.
Wednesday
Meal French Dips and Veggies with Ranch Dressing
French Dips are a fav. If you have roast beef leftover use that. If not you can use safe already cut roast beef. Mushrooms and peppers can be added to the sauteed onions for a more posh version.
The veggies will be carrots, cucumbers, grape tomatoes, orange bell peppers, snap peas all cut up and ready to eat for the kids.
The dip can be premade, see our brands section, or homemade with soy free plant based mayo. It is super easy to just mix the following together for a homemade ranch dressing. It is made with 1 C of vegan mayo, ½ C of plant milk that has been soured with 1 tablespoon of apple cider vinegar, 1 teaspoon dill, ½ teaspoon each of parsley, chives, garlic powder, and onion powder. Salt and pepper to taste ⅛-¼ tsp. All mixed together and left to sit for 1 hour. It keeps for about 4-5 days.
Brand We Have Found:
Little Northern Bakehouse buns
President’s Choice (PC Brand) (Contains Mustard)
Top Tip:
With allergies it is recommended to not buy meats in the store deli section. They are kept in the case with other meat that may contain allergens. Instead, buy packaged meats from manufactures that you contact to verify the ingredients and factory cross contact practices.
How to pack it for lunch the next day:
Send the sandwich made up as you would a normal sandwich. Pack the dip in a separate container from the veggies.
Send the au jus warmed in a thermos. Heat the thermos with hot water that is emptied before the au jus is put in the container. The au jus can be re-heated on the stove in a pot. It should be heated over medium heat until simmering. Let cool before storing in the thermos.
When sending food in a thermos make sure it is hot but doesn’t stay hot enough to burn a child opening the container or if the thermos leaks.
Thursday
Meal Make Your Own Subs
We will use up any luncheon meat that is safe for the kids. If we have any sliced ham, chicken or beef in the freezer we may thaw that and use it instead. The toppings will be from any sub store type toppings. They are usually cucumber, lettuce, onions, tomatoes, olive, pickles, and bell peppers. Whatever isn't used will be used in a salad later in the week.
Brand We Have Found:
Follow Your Heart/ Earth Island
Little Northern Bakehouse buns
President’s Choice (PC Brand) (Contains Mustard)
Top Tip:
We make our own house style sub sauce dressing with ¾ Cup Olive Oil, ¼ Cup Red Wine Vinegar,1 Teaspoon Dried Basil,1 Teaspoon Dried Oregano,¼ Teaspoon Salt, ¼ Teaspoon Pepper. Mix them all together and keep in the fridge for up to a week.
How to pack it for lunch the next day:
The sauce is best added right before serving. Send it in a well sealing little container so it can be added before eating. We use these ones.The sub packs as well as a regular sandwich without the sauce.
This is a great meal for when the school is running a Subway Restaurant sandwich lunch and the kids don’t want to be left out. It replaces the restaurant well in a safe top 8 free way.
Friday
Meal Dairy Free Shepherds Pie
We have a bit of lamb mince to finish up before we get this year’s lamb from our friend who raises them. It will be a traditional Shepherd’s pie with ground lamb though it can be made with beef, bison, chicken, or pork, if that suits you better.
Top Tip:
If we want to make it ahead and use up leftover mashed potatoes it can be made and frozen. Pull it from the freezer at least the day before to thaw. It will just need to be reheated the day of.
How to pack it for lunch the next day:
In a microwaveable container the shepherd’s pie can be reheated for 1 minute 45 seconds. Check the middle is heated. If not, reheat for an additional 20 seconds and re-check the middle. Repeat as needed.
Reheat the Shepherd’s pie in the oven or on the stove and place in a thermos preheated with hot water.
When sending food in a thermos make sure it is hot but doesn’t stay hot enough to burn a child opening the container or if the thermos leaks.
Saturday
Meal Leftovers
The leftovers will most likely be Shepherd's pie and a green salad with the leftover toppings from the subs.
Top Tip:
We plan one meal a week that is all leftovers to stretch our food budget, decrease our food waste, and reduce the work prepping food we have to do.
How to pack it for lunch the next day:
We don’t re-heat leftovers more than once and eat the food in the first 72 hours since first cooking. This is for food safety issues. The kids have enough difficulties with food that we don't need to make it tougher for them.
Sunday
Meal Rack of Lamb Herb with a Gluten Free Bread Crust, Roasted Beets and Potatoes
Our rack of lamb will be coated with a mustard-like paste after searing it. If you can have mustard that can be used but we will mix turmeric and horseradish paste with a bit of plant based mayonnaise. On top of the mustard-like coating we will press gluten free bread crumbs that have been mixed with a handful of fresh mint that is chopped fine.
The rack of lamb will be roasted at 400F until the lamb reaches a temperature of 130-140F for medium rare. Lamb is cooked a bit more rare than beef and to the internal temp rather than to a time. It doesn’t take long but the cut and fatty nature of the meat will influence the cooking. Use a meat thermometer to check the internal temp. We don’t usually French trim our rack as it takes too much time and effort and the kids don’t ever appreciate it. If you choose to French trim yours the BBC has a great video on how to do it.
Lamb Internal Temps:
Rare: 115-120F
Medium-Rare: 125F
Medium: 130-140F
Medium-Well: 145F
Well Done: 150F
We will be roasting potatoes under the roast. They will go in a bit of water to parboil first and be covered in olive oil before going under the roast to crisp up.
The beets will be peeled, cubed, tossed in a neutral oil and roasted in a glass casserole dish. They can be served as is or with a balsamic reduction.
Brand We Have Found:
Top Tip:
For homemade Gluten Free Bread Crumbs save the heels of the gluten free loaves and leave them out in a low humidity area to dry out. When dried, reduce to crumbs in the desired size by using a food processor. This will use up all the bread and reduce food costs by not needing to buy bread crumbs.
How to pack it for lunch the next day:
In a fully microwavable lunch kit we would put the meat and gravy in one section, the beets in another, and the potatoes with gravy in the last. The whole thing could be microwaved for around 1 minute 15 seconds and the centre checked to see if it is warmed through. If not, heat again for another 30-45 seconds and check again. Repeat as necessary.
If no access to a microwave, in a thermos heated with hot water layer the potatoes, meat and gravy that has been re-heated. The stove is the best place to reheat in a small pan with a couple of tablespoons of water and covered with a lid. Heat for 3-5 mins on medium heat. Remove the lid and let the water evaporate and finish heating the food until heated through, about 2-3 mins.
The gravy can be reheated in a pot over medium heat with a touch of water stirred in until simmering. Simmer for 3-5 mins. Put in the thermos and cover with the lid. Don’t forget a fork or spork.
When sending food in a thermos make sure it is hot but doesn’t stay hot enough to burn a child opening the container or if the thermos leaks.
We Love Feedback!
Did you make any of the meals from the meal plan week 28? Please 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.
- Vegan Lemon Meringue Pie - GF/DF/EF, Top 8 & 9 Free
- Gluten Free Tabouli (Tabbouleh) - GF/DF, Vegan, Top 9 Free
- Tomato Free Pasta Sauce - GF/DF, Top 9 Free
- Mashed Oven Roasted Acorn Squash - GF/DF, Top 9 Free, Vegan
- Gluten Free Herb Crusted Rack of Lamb - GF/DF, Top 8
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.
Have you made this recipe? Please leave a comment and us know how much you liked it.