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Meal Plan
Shopping List
&
What's
T H I S W E E K
Written & Created by Kim Maes
Designed by Katie Sachs
Cooking
AN AL L ERGY F RI ENDLY } {
C O M E S E E
for
the
Week
Grilled Citrus Honey
Chicken Thighs
Easy Healthy
Mexican Pizza Recipe
Meatloaf Muffns With
Brown Sugar Glaze:
Gluten-Free, Dairy-Free
(Easily Egg-Free)
Meatloaf Subs
an Easy Peasy Night
Wild Salmon with
Tomatoes, Basil,
and Garlic
Cross off what you already have on hand. You will likely have
many of these ingredients already. These recipes are based on
a family of four, so adjust according to your family size.
***Make sure to check every item for your Allergen Safety***
Pantry Items:
m Honey m Sea Salt and Pepper
m Roasted Red Chili Paste m Salsa
m Brown Sugar m Ketchup
m Olive Oil m Brown Rice
m Coconut Oil m Garlic Salt
m Allergy Friendly Barbeque Sauce
m Allergy-Safe Crackers (for crumbs for meatloaf)
m Refried Black Beans (such as Amys Organic)
m Gluten-Free Soy Sauce, or for Soy-Free: Coconut Secrets
Coconut Aminos
m 2 of your favorite pre-made Allergy-friendly Pizza Crusts
Produce Items:
m 1 inch Piece of Fresh Ginger m 1 Head Garlic
m 1 Bunch Scallions m 1 Red Onion
m 1 Yellow Onion m 1 Lemon
m 2 Oranges m Micro Greens
m Lettuce for Salad m 1 Bunch Celery
m Fresh Oregano and Fresh Basil m 1-2 bunches Asparagus
m 3 pounds Fingerling Potatoes m 1 pound Carrots
m 2 Heirloom Tomatoes
Meat/Poultry/Seafood:
m 3-4 lb Boneless, Skinless Chicken Breasts,
preferably organic
m 2 lb Wild Salmon Filets
m 3 lb Ground Beef, preferably Organic
Refrigerated/Miscellaneous:
m Milk Your favorite Allergy-Safe Version
m Dairy or Dairy Free Cheese, such as Daiya
(this is optional for the pizza recipe)
m 1 Egg (for Egg-free, use Flax meal instead
for
the
Week
ShoppingList
Menu
Ingredients:
1 1/2 cup Freshly squeezed orange juice
(Can also use store-bought Orange Juice)
4 Tbsp. Gluten-Free soy sauce, such as Organic Tamari
Gluten-Free Soy Sauce (For Soy-Free: Use Coconut
Se-crets Raw Coconut Aminos)
2 Tbsp. Fresh local honey
1 tsp. Minced ginger
1 tsp. Crushed garlic
1 tsp. Sea salt
1/4 tsp. Roasted red chili paste (optional)
3 Scallions, roughly chopped
3 lb. Boneless, skinless chicken thighs
(Preferably organic and free-range)
Directions:
1. In medium bowl, create marinade. Whisk together: orange juice,
soy sauce (or soy-free option), honey, ginger, garlic, sea salt, chili
paste, and scallions. 2. Place Chicken in a glass bowl or baking dish
that just fts chicken pieces. Pour Marinade over chicken so all
pieces are covered in marinade. Marinade at least 1 hour and up
to 8 hours. 3. Preheat grill. Remove chicken from marinade.
Season chicken on both sides generously with sea salt and
cracked pepper. Grill Chicken over medium-high heat for about
9-10 minutes per side. Reserve about 1 lb. of chicken for pizzas
on Night 2.
Honey Roasted Carrots
Ingredients:
1 lb. Baby carrots, or regular carrots peeled and
diced into 1-2 inch pieces
2 Tbsp. Coconut oil or olive oil
1-2 Tbsp. Honey
1/2 tsp. Sea salt and pepper
Directions:
1. Preheat oven to 375. 2. Place carrots on rimmed baking sheet.
Drizzle with oil, honey, salt, and pepper. Toss to evenly coat.
3. Roast in oven for about 35-40 minutes, until just tender, or until
your desired degree of doneness is reached.
Chicken
Grilled
Thighs
Citrus
Honey
N I G H T O N E
Ingredients:
2 Allergy-friendly prepared pizza crusts
such as Sunfour Mills allergy-friendly pizza crust;
or Udis gluten-free, dairy-free pizza crust
1 cup Refried black beans
(I used Amys Organic Refried Black Beans)
1/2 cup Salsa, your favorite allergy-friendly version
works fne
Optional:
1/2-1 cup Cheese, preferably Organic - either dairy or
dairy-free such as Daiya - the cheese can be
totally left out here as this is not a cheese
based type of pizza
2 cups Diced cooked chicken (you can use the leftover
chicken from the night before)
1 cup Frozen sweet corn,
preferably organic
1/2 Red onion, fnely chopped
1 cup Micro-greens
1/2 tsp. Garlic salt
Directions:
1. Preheat oven to 400. Line a baking sheet with parchment
paper. 2. Take the 2 Crusts and place them on your baking sheet.
Spread the refried black beans evenly over each crust. Then top
each with the salsa. Then add the dairy or dairy-free cheese if
using (this is a very optional ingredient for this recipe).
Spread the chicken, corn,
red onion, micro-greens,
and garlic salt evenly over
each pizza. 3. Place baking
sheet in preheated oven
for about 10 minutes until
the pizzas are warmed
through and the cheese,
if using, is melted and
beginning to bubble.
4. After removing from
oven, place slices of fresh
avocado evenly over the
pizza and then squeeze
the lime wedges evenly
over the pizzas before
serving. Enjoy!
You can truly top pizzas with anything. They are a great way to
get a variety of vegetables into you and your family.
Serve with a Simple Salad or some raw carrots, celery, sugar snap
peas, etc.
Mexican
Easy
Pizza
Healthy
N I G H T T W O
Muffins
Ingredients:
1/2 cup Brown sugar
2/3 cup Organic ketchup (such as Annies)
3 lb. Ground beef (organic, grass-fed, preferably)
5 Cloves garlic, minced
1 cup Milk (for dairy-free version: use any non-dairy plain
favored milk alternative)
2 Eggs (for egg-free version: mix together
4 Tbsp. of organic ketchup with 2 Tbsp. HOT
water, then add 2 Tbsp. fax meal. Let sit for
5 minutes or more until becomes gel-like)
1/2 cup Celery, fnely chopped
1 cup Onion, fnely chopped
2 tsp. Salt
1/2 tsp. Ground black pepper,
or to taste
2 cup Gluten free cracker
crumbs, (such as Glutino
crackers or pretzels crushed into crumbs-the
Glutino pretzels give a really buttery favor to this)
2-3 Tbsp. Gluten-free barbeque sauce or organic ketchup
Directions:
1. Preheat oven to 350 F (175 C). 2. Press a small amount of
the brown sugar in the bottom of each tin of the pan (dividing
equally between the tins) and spread the ketchup over the
sugar in each. 3 pounds of meat should make about 18 muffns.
3. In a bowl, mix thoroughly all remaining ingredients, except for
the last 1-2 Tbsp. of GF Barbeque Sauce (or additional Ketchup).
4. Press meat mixture on top of the ketchup and sugar, flling
each muffn cup to the top. Then with a spoon make a little well
in the top of each meat-flled muffn tin and place a small dollop
of the Barbeque Sauce (or additional ketchup) in each little well.
5. Bake in preheated oven for 25-30 minutes or until juices are
clear. Serve with simple brown rice and a salad.
Save the leftovers for the Meatloaf Subs for the following night.
Muffins
Meatloaf
Brown
Sugar Glaze
With
N I G H T T H R E E & F O U R
Subs
Meatloaf
An Easy
Peasy Night!
Ingredients:
Leftover Meatloaf Muffns from the previous night,
sliced into inch thick pieces
Favorite allergy-friendly barbeque sauce
Micro-greens, or other favorite lettuce, such as Arugula
1 avocado, pitted, peeled, and sliced
Favorite allergy-friendly bread slices, toasted
Directions:
1. Spread Barbeque Sauce on bread
slices, place 2-3 slices of meatloaf
on the bread, layer with
micro-greens (or favorite lettuce)
and Avocado Slices. Serve
with fresh fruit and/or a salad.
Gluten Free, Dairy Free, Easily Egg Free} {
Ingredients:
2 lbs. Wild salmon fllet
3 Cloves of garlic, minced
3 Tbsp. Olive oil
1 1/2 tsp. Sea salt, or more to taste, divided
1 cup Fresh basil, divided
(1/2 cup chopped fne; other 1/2 very thinly slivered)
2 Organic heirloom tomatoes,
very thinly sliced
1/2 tsp. Fresh ground black
or white pepper
Directions:
1. Preheat your grill to medium
high. 2. In a bowl, mash your
minced garlic, 1 tsp. sea salt, and
1/2 cup fnely chopped basil
(reserving the slivered basil for the end)
with the back of a spoon until you get a
nice paste. Then add in the olive oil and blend together. 3. Lightly
oil a heavy piece of aluminum foil that is slightly larger than your
salmon fllet. Place the salmon on it, skin side down, and then
spread your garlic basil paste all over the top of the fsh. Then, on
top of the paste, layer your thinly sliced heirlooms to cover the
entire salmon. 4. Sprinkle with the remaining sea salt and fresh
pepper and then transfer salmon, on the foil, to the grill. Cook for
about 10-14 minutes, or until salmon fakes easily with a fork. Can
also roast in 400 oven on a baking sheet, for about 12-14 minutes,
or until fsh fakes easily with fork. 5. When fsh is done, slide
off the foil onto your serving platterand top with the reserved
slivered basil. Serve with Roasted Fingerling Potatoes.
Roasted Fingerling Potatoes
Ingredients:
3 lb. Fingerling potatoes, preferably organic quartered
3 Tbsp. Olive oil
2 tsp. Sea salt
1 tsp. Garlic salt
2-3 tsp. Chopped fresh oregano (or dried)
Directions:
1. Preheat oven to 400.
Line rimmed baking sheet
with foil. Toss potatoes,
olive oil, sea salt, garlic salt, and
oregano into well-combined.
Spread evenly on baking sheet
so potatoes are not touching.
Bake in pre-heated oven for
35-40 minutes, until potatoes
are golden brown. Serve.
N I G H T F I V E
Salmon
Wild
Tomatoes,
Basil & Garlic
With
Gluten Free, Dairy Free, Egg Free, Nut Free, Soy Free} {