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
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.
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.
- 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.
- 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.
- Meat, bean and vegetable stew.
- Chili con carne and baked potatoes.
- Roast lamb and lots of vegetables.
- 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
- 1/2 grapefruit.
- Wholemeal Toast with butter and honey or a banana.
- Home made green lentil and spinach soup.
- Wholemeal toast and sardines.
- Tomato and lettuce.
- Meat, bean and vegetable stew.
- Potatoes cooked in their skin.
- Baked banana with Greek style yogurt.
- Oatmeal porridge or muesli.
- Glass of orange juice (freshly squeezed if possible).
- Wholemeal bread, peanut butter and salad sandwiches (with sugar free
- 2 pieces fresh fruit.
- Haddock baked in tomato sauce.
- Broccoli with almonds.
- New potatoes.
- Fresh fruit salad.
- Dried fruit salad (soaked overnight) with yogurt.
- Wholemeal toast and butter.
- Wholemeal roll filled with egg and watercress.
- An orange.
- Carrot cake (only thin layer or icing).
- Mushrooms on wholemeal toast (cook in virgin olive oil).
- Wholemeal pitta bread, filled with tuna and salad.
- Fresh fruit.
- Grilled lean lamb chop.
- Mushrooms, tomatoes, cauliflower.
- Potatoes in their skin.
- Banana cake.
- Wholemeal toast, butter and honey.
- Wholemeal lettuce, watercress and cream cheese sandwich.
- Banana, apple and raisins.
- Baked potatoes, coleslaw carrot and nut salad.
- Oatcakes and cheese
- Wholegrain cereal and milk.
- Boiled egg and wholemeal toast.
- Thick homemade vegetable soup.
- Oatcakes and butter.
- Hummus and crudités.
- Wholemeal pasta and ratatouille.
- Orange and grapefruit cocktail.
- Kedgeree made with uncoloured smoked fish.
- 250 to 375g (half to 3/4 lb) lean stewing beef or lamb in 2 cm (1 inch)
- 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
- 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
- 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)
- 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)
- Boil lentils in 1.5 litres (3 pints) water for about 1 hour.
- Add finely chopped spinach, garlic and cumin, cook for a further
- 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).
Peel a variety of vegetables from:
- 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.
- sweet potatoes
- turnip, parsnips
- 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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