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It’s nice to start off the year with a good body and spirit cleanse. It helps put you in perspective and sets the tone for the rest of the year. Diets are one of those things that people tend to start around the New Year.
Every January our church encourages the congregation to participate in a 3 week fast called The Daniel Fast or The Daniel Plan.
My family always opt for The Daniel Plan because it typically only requires some adjustments and substitutes from our normal dinners. It’s basically a clean eating/Paleo type of diet with spiritual cleansing and prayer.
All three of my children voluntarily join in. Ages 18, 13 and 11. So I know I need to find kid friendly food and snacks to keep them going.
Paleo/Clean Eating diets are pretty popular. Also called 21 Day Fix or Whole 30.
So I thought I would share some of my meal planning and recipes in case you needed some ideas for food and snacks that are 100% kid friendly.
The plan that we use consists of:
- Lean meats (Chicken or Turkey)
- Whole grains
- Some dairy (plain greek yogurt, hard cheeses-parmesean/extra sharp cheddar, almond/soy milk)
Nothing is fried, nothing has added sugar (read labels!).
- Muffins – instead of the chocolate chips I used blueberries
- English Muffins (whole grain with no sugar added) with peanut butter (no sugar added)
- Plain greek yogurt (no sugar added) with organic natural honey, berries and ground up trail mix (nuts, seeds and dried fruit-no sugar added)
- Smoothies (banana, frozen berries and unsweetened almond milk)
- Toast (whole grain bread with no sugar added) with peanut butter
- Grilled potatoes with over easy eggs
- Shredded chicken sandwich with tomatoes/avocado/cheese; an apple
- Carrot/celery/cucumber sticks with dip; Triscuit Thins; hardboiled egg; grapes
- Chicken wrap (whole wheat tortilla with no added sugar) with lettuce, tomato, shredded cheese, veggie dip spread; veggie sticks/dip; pineapple; Triscuit Thins
- Southwest wrap with black beans, brown rice, tomatoes, avocado, cheese, lettuce; baked tortilla chips with guacamole; veggie sticks/dip; fruit salad
- “Cobb” salad with lettuce, chicken, avocado, hard boiled egg, cheese, tomato; tortilla chips and salsa; a pear
- peanut butter and simply fruit jelly sandwich
- Whole grain spiral noodle pasta salad with olive oil, seasonings, veggies etc.
- Chicken “fried” Rice– chicken, mixed veggies, brown rice, eggs, worcestershire sauce/ginger mix
- Baked Potatoes with broccoli, cheese, greek yogurt
- Spaghetti with ground turkey, no sugar added spaghetti sauce, Parmesan cheese
- Turkey meatloaf muffins, mashed potatoes, asparagus
- Honey Garlic crock pot chicken, brown rice and green beans
- Chicken tacos with corn tortillas and refried beans
- Turkey burgers with lettuce buns and homemade French fries
- Turkey Chili
- Chicken/cheese/broccoli/rice bake
- Guacamole and chips
- Salsa and chips
- Fruit salad
- Applesauce unsweetened
- Apple and peanut butter
- Peanut Butter Bars
- Taco Dip (Greek yogurt with homemade taco seasoning and all the fixings)
- Trail mix
- Lara Bars
- Pressed by Kind bars
It is amazing how many things have added sugar. Reading the labels on EVERYTHING we buy has really enlightened us to the junk that we put in our bodies. No wonder there’s a Type 2 Diabetes epidemic in America!
If you are looking to add or exchange some clean eating healthy stuff to your families diet, I hope you found some insight here.
Do you have any recipes to share?