Ariana-friendly Meal Plan

Breakfast

• Scrambled Eggs & Bread
• Eggs: scrambled in butter/oil mixture with salt (2 Tbsp oil/butter for 6 eggs)
• Bread: lightly toasted w/ butter and honey, muffin, leftover cornbread
• Sandwich bread and peanut butter
• Ariana may prefer peanut butter on a spoon and bread lightly toasted with butter and honey
• Oatmeal smoothie (for family):
• 1 cu oatmeal
• 1/4 cu PB
• 1 tsp vanilla
• 1 tsp cinnamon 
• 2 bananas
• 1 cu ice
• 2 cu milk
• Pancakes
• Recipe often used: https://cookinglsl.com/whole-wheat-peanut-butter-pancakes/
• For that recipe, I add mashed banana, add a bit extra milk, and then often do not add the oil or egg
• Leftover beans, rice, scrambled eggs, cheese, with maybe tortilla or cornbread
• Oatmeal
• Adults: 1/2 cu oatmeal, Ariana: 1/4 cu oatmeal
• banana, raisins, cinnamon, vanilla, 1 Tbsp each of wheat germ and hemp seeds (1/2 Tbsp for Ariana)
• Add just enough milk to cover ingredients
• For Karen's: Use quick oats and cook in microwave with all ingredients for 1 1/2 minutes

Lunch

• Leftovers, Sandwiches, Salad with healthy fillers grouped with grain
• Grain: sandwich bread, crackers, leftover bread, pasta, leftover rice, tortilla for tacos or quesadilla for Ariana
• Protein: PB & honey for sandwich, PB on a spoon, leftover beans, seeds/nuts, hummus, cheese, yogurt, bacon
• Fruit: any available
• Veggies: greens, cucumber, tomatoes, peas, avocado

Dinner

• Pasta night
• Mac & cheese served with bacon, side of beans or chicken, steamed broccoli and steamed carrot or roasted veggies
• Spaghetti with red sauce served with peas, steamed broccoli and/or carrots; bonus: meat sauce, "meat"balls, bacon
• Simple pasta approach:
• Cook pasta in salted water
• Add peas, avocado, steamed broccoli, cubed streamed carrots, and/or tomato
• Add a fat: white sauce, olive oil, butter, mixture of oil/butter
• Add cheese: parmesan or cubed cheese
• Add protein: salted beans on the side or mix in chickpeas or kidney beans, boiled egg, bacon, leftover baked chicken, let cubed cheese be the protein
• Add extra salt to taste
• Tex-Mex night
• Grain: rice and/or tortillas
• For tortillas, offer Ariana a cheese quesadilla
• Protein: flavored beans (salt, onion powder and maybe cumin and chili powder), beef (bonus) cooked with salt and onions
• veggies: tomatoes, greens, mushrooms, onions, green pepper, cilantro, cauliflower rice, avocado
• dairy: cheese, yogurt
• Potato night
• protein: bacon, chicken, beans, beef, or chili-like soup
• veggies: peas, broccoli, tomato, avocado, cilantro, sautéed greens
• dairy: cheese, yogurt
• grain: crackers
• Stir fry night
• grain: rice, pasta
• protein: beans, chicken, PB, tofu
• veggies: green beans (fresh for Ariana), onions, greens, carrots, garlic, broccoli, cauliflower, whatever is available
• flavor: salt, oil, butter, soy sauce
• Soup night
• chili w/ cornbread
• split pea w/ bread or rice
• chicken noodle soup w/ salad and/or bread
• carrot soup with bread and seeds
• red lentil soup with bread or rice
• Meat night
• fish sticks w/ rice, steamed broccoli & steamed carrots
• chicken w/ roasted potatoes/okra, rice or bread, other veggies
• lentil/meat shepherd's pie, roasted veggies for Ariana, side of bread
• Sandwich night
• hamburgers or veggie burgers
• potato fries
• tomato 
• cheese
• salad

Snacks

• Almonds
• Healthy muffins
• Homemade granola bars
• PB
• nuts
• crackers
• pretzels
• raisins
• apples
• bananas
• yogurt
• cheese
• celery & PB
• seeds
• apple & cheese
• cucumber & protein (edamame/cheese)
• cottage cheese, nuts, fruits
• smoothie (1 cu milk, 1 tsp flax or chia seeds, 1/2 cu berries/fruit, 4 ice cubes)

Bland Family Meals 2018

* Notes: breads need to be GF for Kristy

Gluten-free bread recipes:
* Pancake mix: https://glutenfreeonashoestring.com/gluten-free-pancakes-mix/
* GF sandwixh bread: http://www.skinnygfchef.com/2012/08/spectacular-gluten-free-bread-in-bread.html?m=1
* Hamburger buns, buns, and focaccia bread: https://glutenfreehomemaker.com/gluten-free-hamburger-buns-focaccia/
* GF dinner rolls: https://www.lynnskitchenadventures.com/2012/10/light-and-fluffy-gluten-free-dinner-roll.html

Beverages:
* unsweetened tea
* decaf coffee
* ginger ale
* diet coke

Breakfast options:
* eggs
* turkey bacon
* honey nut cheerios
* English muffins
* cheese
* potatoes
* almond milk
* bread
* muffins

Lunch options:
* lunch meat
* cheese
* bread
* salad: greens, tomato, cucumber
* leftovers

Snacks:
* nuts
* chips
* GF crackers
* hummus
* banana, fruit, cheese

Dinner:
(1) Chicken breasts, baked beans, spinach, green beans, rolls, baked potatoes
(2) Stir fry chicken with brown rice, frozen peas, other veggies available
(3) Fish, rice, peas, broccoli, carrots, beans, rolls
(4) Brown rice pasta with ground beef, white sauce, salad, garlic bread
(5) Soup: chicken noodle soup? OR some kind of casserole
(6) Meatloaf, mashed potatoes, green beans, rolls, peas

Sensitive Skin Wash, Bath, and Moisterizers

Here is a summary of posts for sensitive skin.

• Baby wash for sensitive skin:
  For a 12 oz bottle:
• 1/4 cu liquid castile soap
• 2 Tbsp sweet almond oil
• 1 Tbsp aloe vera gel
• 3 drops lavender EO
• Oatmeal bath
• 1 cu quick or regular oatmeal (1/3 cu for babies)
• Use Vitamix to grind into a very fine, consistent powder. Test ground oats to see if fine enough: stir 1 Tbsp in glass of warm water; if oats readily absorb into water, turning liquid into a milky-looking substance with a silky feel, you blended enough; keep processing if not
• Pour oatmeal into tub of running warm water and stir with hands several times to ensure distribution; feel along bottom of tub for clumps and break any you find. Allow child to soak in tub for 15-20 min; gently rub some of oatmeal directly on skin of desired
• Note: oatmeal makes tub more slippery, so be careful
• Pat dry with soft towel
• Homemade moisturizers
• http://www.brighthub.com/environment/green-living/articles/63472.aspx
• http://www.brighthub.com/environment/green-living/articles/59158.aspx
• Lotions/cream to try:
• Baby Dove Lotion - Sensitive Moisture ($8 for 20 oz, $0.40/oz)
• Aveeno Baby Lotion ($9 for 18 oz, $0.50/oz)

Body Wash for Sensitive Skin (Baby, Kids, or Adults)

This recipe is specifically for skin body wash. For hair, you can use the same recipe, but without the almond oil and aloe vera.

For a 12 oz bottle:

• 1/4 cu Dr. Bronner's Castile Soap - Aloe Vera Baby Mild
• 2 Tbsp sweet almond oil
• 1 Tbsp 100% pure aloe vera gel
• A few drops of lavender essential oil

Pricing:

• Dr. Bronner's ~ $12 for 32 oz, so about $0.75 per 12 oz bottle made (16 uses per purchase)
• Now Sweet almond oil ~ $12 for 16 oz, so about $0.75 per 12 oz bottle made (16 uses per purchase)
• Fruit of the Earth 100% Pure aloe vera gel ~ $4 for 12 oz, so about $0.17 per 12 oz bottle (24 uses per bottle)
• Plant Therapy Lavender EO ~ $39 for 100 ml, or about 2,000 drop, so about $0.06 per 12 oz  bottle (about 666 uses per purchase)
• TOTAL for 12 oz bottle: $0.75 (soap) + $0.75 (oil) + $0.17 (aloe) + $0.06 (EO) = $1.73

Notes:

• There are roughly 20 drops of essential oil in 1 ml. There are about 29.6 ml in 1 oz, so about 591 drops of essential oil in 1 oz. 100 ml of lavender essential oil would have about 2,000 drops.
• Use a foam dispenser to help it last longer
• If you don't have a 12 oz bottle, make the recipe in a jar or other container and then refill foam dispenser as needed

See original recipe here.

Joy Visiting 2018 Plan

Breakfast (for 6 days):

• Eggs:
• 3 eggs for Joy, 3 for William, 2 for Karen, 1 for Ariana = 9 eggs/day
• Get 3 18-carton eggs
• Cheese:
• Joy: 1/8 lb or 1/2 cu
• Lows: 1/8 cu each for William and Karen; none for Ariana
• Approximate 1 lb of cheese for 6 days of breakfast eggs
• Rice (3 days):
• 1/3 cu dry per adult
• Joy: 1 cu soy milk
• Lows: 2 cu milk
•  (1/3 cu)(3 adults)(3) = 3 cups dry enriched white rice
• Get 3 lb of rice for 6 days
• 3 cu soy milk (get 1/2 gallon)
• 6 cu cow milk (get gallon)
• Breakfast potatoes (3 days):
• Approximate 5 lb of potatoes for 3 days
• olive oil

Chili Night:

• Chili
• 2 lb lean ground beef
• 1 large onion
• 2 cloves garlic
• 1 28-oz can of Mexican-style diced tomatoes
• 1 16-oz can black beans (buy a pound of dry black beans)
• 1 15-oz can tomato sauce
• 2 Tbsp chili powder
• 1 1/2 tsp cumin
• salt and pepper
• toppings: cheese, fritos, yogurt
• Cornbread
• 6 Tbsp butter
• 1 cu cornmeal
• 3/4 cu all-purpose flour
• sugar, baking soda, baking powder, salt
• 2 eggs
• 1 1/2 cu milk
• vinegar
• Salad
• Greens (no spinach)
• tomatoes, 
• cucumber
• shredded carrots
• cheese

Turkey Night

• turkey
• 4  lemons, olive oil, butter, 8 cloves garlic, rosemary
• russet potatoes, carrots, celery, onions
• salad: greens, tomatoes, cucumber, cheese
• wheat rolls
• 2 Tbsp active dry yeast
• 1/2 cu butter
• 1/4 cu honey
• 3 eggs
• 1 cu milk
• 4.5-5 cu wheat flour
• salt
• black beans

Beef Stew Night

• Beef stew:
• 2 lb beef stew meat
• 1/4 cu all purpose flour, salt, pepper, minced garlic, 
• bay leaves
• Worshestire sauce
• grape juice
• onion
• beef broth
• 3 potatoes, 4 carrots, 1 celery
• paprika, onion powder, garlic powder
• 1 packet of beef stew seasoning
• wheat rolls
• salad

Lasagna Night

• Garlic bread (x2)
• salad

Lunches and Snacks

• chickpeas to make hummus with
• oranges (or other fruit on sale)
• seeds and tree nuts
• PB
• peanuts
• wheat chex
• sub-type bread

Ideas While Joy Seydel is Visiting

Shopping List

• Her grandma's rolls: 2 eggs, 4-5 cu flour, stick of butter
• 3 eggs/day * 4 mornings = 12 eggs
• shredded cheese
• string cheese and/or other lean cheese
• BBQ sauce
• Soy sauce
• < 1/2 cu/day of mushroom and black or navy beans
• snacks: nuts, hummus (<15 carbs)
• turkey, chicken, some beef

Guidelines

• 30-45 carbs/meal, including veggies
• 1 cu cooked pasta has 14 carbs
• 1 cu cooked rice has 45 carbs
• Bread: about 25 carbs/slice
• 1 cu diced potato: 25 carbs
• 1 cu peas: 21 carbs
• 1 cu corn: 123 carbs
• 1 cu cooked beans: 121 carbs
• 1 cu diced sweet potato: 27 carbs 
• 1 cu cooked legumes (i.e. lentils): 40 carbs
• No:
• spinach
• cauliflower
• lentils
• gravy
• beer
• asparagus
• peas
• oatmeal
• wheat bran

Bland Family Meals

Breads:

• Gluten free sandwich bread
• Gluten free hamburger buns
• Gluten free bread for garlic bread
• Gluten free dinner rolls

Meals:

• Breakfast for Thursday, Friday, Saturday, and Sunday:
• Scrambled eggs, pancakes, turkey bacon
• Wednesday dinner:
• Brown rice pasta with meat (Nancy likes to use Eckrich Smoked Sausage) or Marinara Sauce; side salad and garlic bread
• Thursday lunch:
• Hamburgers
• Thursday dinner:
• Grilled or baked chicken or turkey with fresh green beans or baked beans and spinach or broccoli

• Friday lunch:
• Chicken/turkey sandwiches
• Friday dinner: 
• Stir fry with brown rice or red potatoes (use frozen peas) (no soy sauce); bowl of strawberries, kiwi, and blueberries
• Saturday lunch:
• Chicken/turkey sandwiches
• Saturday dinner:
• Fish like flounder (broiled) or shrimp banned in butter with a side of quinoa, frozen peas, and side salad and corn bread

Shopping list:

Make ahead:

• Meat spaghetti sauce - will feed everyone
• Make bread for garlic bread (hamburger bun recipe) - will feed everyone
• Gluten free sandwich bread for Kristy and Nancy only; make 2 loaves
• Gluten free dinner rolls for Thursday and Saturday dinner (to feed everyone)

From Kristy:

Dear Karen here is the 5 day meal plan I  came up with you can make any changes you like to it.

Day 1  Brown rice pasta with meat (Nancy likes to use Eckrich Smoked Sausage) or Marinara Sauce

Side salad and garlic bread

Day 2  Stir Fry with Brown rice or red potatoes (use frozen peas) (no soy sauce)

Bowl of strawberries, kiwi, and blueberries

Day 3  Chicken grilled or backed with fresh green beans or baked beans and spinach of broccoli

Day 4  Fish like flounder (broiled) or shrimp panned in butter with an side of Quinoa, frozen peas

Side Salad

Day 5  Leftovers

For breakfast I can eat scrambled eggs and prefer turkey bacon or Honey Nut Cheerios with almond milk.

For lunch I usually eat sliced turkey with mustard and 1 slice of cheese.

I will need Ginger Ale any brand for when I have an upset stomach.