Suggested Menus for Seven Days
These menu suggestions were written for the McCarrison Society
for Nutrition and Health when I was a member of it. Their site was
formerly hosted on www.purr.demon.co.uk; we don't know where it is
now.
Breakfasts
Suggestions for breakfast should be taken from the following list trying
to use as much variety during the week as possible.
- Added sugar free muesli can be cooked or soaked; fresh fruit may be
added. Natural yogurt or fruit juice are alternative liquids to milk.
- Wholemeal toast with butter, and honey or additive free jam or
marmalade, or sugar free peanut butter.
- Fresh or dried fruit salad with live yogurt.
- Boiled or poached free range egg with oatcakes or wholemeal toast.
- Potatoes fried in olive oil with mushrooms and tomatoes.
- Mushrooms on wholemeal toast.
Lunches
It has been assumed that the main meal of the day is eaten in the evening.
Suggestions here are for both packed lunches and snacks.
Packed Lunches
- Wholemeal sandwiches with salad and sardines, home cooked meat,
or sugar free peanut butter.
- Rye crispbread or oatcakes with cheese, celery, spring onions
and tomatoes (as in season) to crunch.
- Flask of homemade soup, lentil, leek and potato, vegetable.
- Wholemeal pastry cheese and leek turnover.
- Bran and Fruit loaf with butter.
- Flapjacks.
- Wholemeal date or apricot slice.
- Fresh Fruit in season.
- Carrot sticks, wedges of lettuce or cucumber.
- Mineral water or fruit juice or herb tea to drink or milk (full fat).
At Home Lunches
- Home made soup.
- Baked potatoes with cheese and salad (if possible use organic potatoes).
- Sardines on wholemeal toast.
- New potatoes and salad.
- Omelettes: use free range eggs.
- Cheese on wholemeal toast.
- Quiche made with wholemeal pastry.
- Home made pizza with cheese and lots of vegetables.
- Vegetable stew and brown rice.
- Wholemeal pasta and a vegetable based sauce with grated cheese.
- Brown rice risotto.
- Avocado and nut salad.
Main Meals
- Meat, bean and vegetable stew.
- Chili con carne and baked potatoes.
- Roast lamb and lots of vegetables.
- Kedgeree.
- Fish pie.
- Cod or haddock baked in a tomato sauce.
- Tandoori fish with dry vegetable curries.
- Lamb, spinach and potato curry.
- Stuffed baked potatoes.
- Roast vegetables with ratatouille.
- Chicken casserole with rice.
Snack and Extra Foods
- Wholemeal fruit scones (these need no sugar).
- Fruit slice.
- Banana cake (wholemeal).
- Passion cake.
- Fruit and bran loaf.
- Wholemeal bread with additions.
- Crunchy fruit crumble.
- Baked apples or pears.
- Baked fruit including baked bananas.
- Oatcakes and cheese.
- Digestive biscuits.
7 Days' Suggested Menus
MONDAY
Breakfast
- 1/2 grapefruit.
- Wholemeal Toast with butter and honey or a banana.
Lunch
- Home made green lentil and spinach soup.
- Wholemeal toast and sardines.
- Tomato and lettuce.
Evening meal
- Meat, bean and vegetable stew.
- Potatoes cooked in their skin.
- Baked banana with Greek style yogurt.
TUESDAY
Breakfast
- Oatmeal porridge or muesli.
- Milk.
- Glass of orange juice (freshly squeezed if possible).
Lunch
- Wholemeal bread, peanut butter and salad sandwiches (with sugar free
peanut butter).
- 2 pieces fresh fruit.
Evening meal
- Haddock baked in tomato sauce.
- Broccoli with almonds.
- New potatoes.
- Fresh fruit salad.
- Flapjack.
WEDNESDAY
Breakfast
- Dried fruit salad (soaked overnight) with yogurt.
- Wholemeal toast and butter.
Lunch
- Wholemeal roll filled with egg and watercress.
- Tomato.
- An orange.
- Carrot cake (only thin layer or icing).
Evening meal
THURSDAY
Breakfast
- Orange.
- Mushrooms on wholemeal toast (cook in virgin olive oil).
Lunch
- Wholemeal pitta bread, filled with tuna and salad.
- Yogurt.
- Fresh fruit.
Evening meal
- Grilled lean lamb chop.
- Mushrooms, tomatoes, cauliflower.
- Potatoes in their skin.
- Banana cake.
FRIDAY
Breakfast
- Grapefruit.
- Wholemeal toast, butter and honey.
Lunch
- Wholemeal lettuce, watercress and cream cheese sandwich.
- Banana, apple and raisins.
Evening meal
- Baked potatoes, coleslaw carrot and nut salad.
- Oatcakes and cheese
SATURDAY
Breakfast
- Wholegrain cereal and milk.
- Boiled egg and wholemeal toast.
Lunch
- Thick homemade vegetable soup.
- Oatcakes and butter.
Dinner
- Hummus and crudités.
- Wholemeal pasta and ratatouille.
SUNDAY
Brunch
- Orange and grapefruit cocktail.
- Kedgeree made with uncoloured smoked fish.
Main meal
- 250 to 375g (half to 3/4 lb) lean stewing beef or lamb in 2 cm (1 inch)
cubes
- Either 100g (raw weight) soaked mixed beans cooked (red kidney, haricot,
flageolet etc) or 1 tin mixed cooked beans or bean salad rinsed free of
dressing
- 1 kilo (2 lb) mixed vegetables from onions, leeks, carrots, tomatoes,
celery, celeriac turnip, peppers, aubergine, courgettes
- 2 or 3 cloves garlic (crushed or finely chopped)
- thyme or rosemary
- salt and black pepper
- olive or other cold pressed oil (1 or 2 tablespoonfuls)
- water, beer, wine or a mixture: half 1 pint
Method
- Prepare vegetables, scrub and peel, cut into approx 2 cm (1 inch) cubes
- Heat oil gently in an oven proof dish.
- Lightly fry garlic, then meat to seal and lightly colour.
- Add vegetables and turn over well in oil and meat juices.
- Season with salt, chosen herbs and black pepper.
- Add liquid to come half way up.
- Cover and cook in oven or on top of cooker for 90 minutes at 175
degrees C (350 degrees F, gas 5 or 6).
- Add beans and cook further half hour, season and serve.
- Makes 4 portions.
- approx 7-inch by 9-inch tin
- 375g (12 oz) rolled oats
- 200g (6oz) margarine or butter (margarine should NOT contain
hydrogenated vegetable oils)
- 150g (4 oz) brown sugar
- 1 tablespoon runny honey or golden syrup
- half teaspoon ground ginger (optional)
Method
- Melt margarine, sugar, syrup.
- When just melted stir in oats.
- Put in greased tin.
- Bake at 175 degrees C (325 degrees F, gas 4) for 30 minutes.
- Cut into slices, remove from tin when nearly cold.
- 250g (half pound) green lentils (washed and picked over)
- 500g (1 pound) well washed fresh spinach
- 1 chopped onion
- 2 cloves garlic chopped
- salt and black pepper
- half teaspoon ground cumin (optional)
Method
- Boil lentils in 1.5 litres (3 pints) water for about 1 hour.
- Add finely chopped spinach, garlic and cumin, cook for a further
10 minutes.
- Liquidize or mash, season and serve.
- 250g (half lb) sliced lambs liver
- 750g (1.5 lb) approx prepared veg (sliced peppers, beansprouts,
mushrooms, celery etc)
- soy sauce
- 1 teaspoon cornflour in 75 ml (3 oz) water
- 2 to 3 tablespoons good oil
- 1 clove garlic, crushed (optional).
Method
- Cut liver into fine strips.
- Heat oil in wok or deep frying pan.
- Stir and fry for 2 minutes.
- Add prepared vegetables, cook 2 minutes.
- Add cornflour and water, and soy sauce, allow to boil, check
seasoning and serve with brown rice.
Peel a variety of vegetables from:
- celeriac
- potatoes
- sweet potatoes
- turnip, parsnips
- onions.
Method
- Put in roasting tin.
- Add a little olive oil, crushed garlic and herbs (I use rosemary).
- Cover with foil.
- Place in oven at over 200 degrees C (350 degrees F, gas 4) (according
to what else is in the oven), cook 1 hour.
- Remove foil, cook in hotter oven 30 minutes till veg are cooked.
- Baste if necessary.
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