Tuesday, June 22, 2010

Mommy TG’s 4-Week Cycle Menu

Here are some strategies in the kitchen that I employ as a practical mom. First and foremost, I try to include as many dishes as possible in the menu that are complete meals in themselves to save on preparation time and money. If the recipe does not include both meat and vegetables, that’s the only time that I include a vegetable dish or side dish. Second, we just have one kind of dish for lunch and dinner since there are only three and a half (Yanthy, my 20 month old son, is the half.) of us in the house. We cook enough food for lunch and dinner so we save on cooking time and energy. We simply heat the food come dinnertime. This gives me and my maid additional time to do other things. Third, I make sure that there is balance in our food intake. I make sure that in a week, we don’t only eat chicken and pork dishes. I include fish and vegetable dishes in the weekly menu. I have actually limited pork dishes to twice a month to make our diet healthier. I've decided to take out my usual seafood recipes to make way for healthier fish and vegetable dishes. I'd probably cook them once a quarter only.





We usually eat a heavy breakfast on weekdays so most of the time we have rice in the morning. We don’t serve and eat hotdogs for breakfast or snacks because it’s very unhealthy and contains a lot of carcinogens. I have included here homemade tocino as a healthier option for breakfast courtesy of a friend who shared her recipe with me. Click here to check it out.  When we notice that we’re gaining weight, we simply replace the planned breakfast/dinner with oatmeal. At least once a week, we eat oatmeal for breakfast. Our usual morning drink is either milk, milk chocolate or juice. All meals are accompanied by fruits in season.




On special occasions, I replace the main dish with a pasta dish. If I have extra time, I whip up a dessert. If not, we just buy ice cream or cake.


For snacks in between, we eat sandwiches or fresh fruits. No junk food.  We are slowly shifting to organic food beginning with the use of brown rice, muscovado sugar and wheat bread. Eventually, we’d be using organic eggs, chicken and vegetables.



This menu cycle is still a work in progress. I intend to include healthier options in the future to replace not so healthy breakfast meals. In the meantime, I continue to search for healthy recipes and experiment in the kitchen in order to come up with healthy meals my family would love.

 
I hope to be of help somehow to moms like me by sharing this 4-week cycle menu plan with you.

















2014 UPDATE!!!

I have made two versions of this 4-Week-Cycle Menu so readers can choose which one suits their lifestyle or preferences best. The first printable summarizes the dishes included in the original 4-Week-Cycle Menu above. The second printable is an updated version which reflects my family's current preferences (This includes my two boys.). I have made these available in PDF so you can print them and post them in your kitchen. I also made a blank Menu Planning Form in PDF in case you'd like to change some of the dishes I have included or change the sequence or combinations in this menu.

LATEST UPDATE!!!

My 4-week-cycle menu plan is now in available in 3 versions. Had to revise it again after my husband requested another healthier option. ;) Take your pick, guys!

Sign up below to get your free copy!


Download a free copy of Mommy TG's 4-Week-Cycle Menu (Versions 1 and 2) plus a free template for easier menu planning.



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82 comments:

  1. Hi all,

    The theme of your blog is very beautiful and the article is written very well, I will continue to focus on your article.
    Healthy Breakfast Meals

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  2. Was checking for a homemade tocino recipe and I got in here. I'm so gad I did! I really need some guide with daily meals. Being a mom with day job, I often run out of meal ideas and nakakaloka pag ganyan :) thanks!

    Spanish Pinay

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    1. You're welcome! Happy to be of help to fellow moms.

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  3. thanks for this! may i have excel file so i can print? thanks. michellellaban@gmail.com

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    1. Thanks for dropping by, Michelle. I'm not sure though if I can still find the original file for this.

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  4. Hi! So blessed by your very helpful blog. I signed up via my email joeirevilleza@gmail.com but I don't know where and how I will download both the updated 4-week meal plan and the maid orientation manual, please please send it to me or instruct me how to download because I am so clueless right now. Thank you so much! Hope to hear from you really soon because our new maid is arriving anytime today. Thank you! You're a blessing! :D

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  5. This comment has been removed by a blog administrator.

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  6. hi i already signed up. where do i download the meal plans? also the transportation themed curriculum?

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    1. Sorry for the late reply. I hope you got the email with the link where you can download the files. Otherwise, you can sign up again. After the confirmation email, you should receive the email with the links to the desired files.

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  7. oh this blog is 2010 pa? ayos! i'm using it now. thanks for sharing your gift of planning :-)

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  8. This article is pretty great! I'm looking for ways to eat healthier and cook healthier stuff for the kids aside from the usual hotdog and stuff, and this sure hits the spot :)

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    1. Thanks! This menu plan now has 3 versions and one version even has a grocery list that goes with it. :) It is now part of The H.O.P.E. Toolkit found ion my other blog's sidebar. http://www.handsonparentwhileearning.com/blog/

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  9. It's good that you have a menu plan, especially with kids present in the house, they need to be given healthier options. I also learned lately that it is also more helpful to know the source of food.

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    1. We can sometimes forget to keep track of what we prepare if we don't follow a meal plan. Menu plans help us ensure that we eat healthy and balanced.

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  10. Wow! I have so much admiration for your ability to be so prepared!

    Your dishes not only look delicious but also nutritious! It's also really interesting to see that you have meat and rice for breakfast. In France it's typical to only have coffee, juice and a pastry.

    I might need to take a note out of your book! ;) Keep up the amazing work!

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    1. Thanks! Filipinos sometimes want heavy breakfast. There are days I want this kind of breakfast too. But, lately, I eat light breakfast. Watchign my weight now.

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  11. I love the food combinations. My favorites are: Pork Adobo and Ensaladang Pipino, Fried Chicken and Pumpkin Soup.
    Now, I know what to prepare for tomorrow. :) Thank you, Ms. Teresa.

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    1. You're welcome! Fried chicken and pumpkin soup are my kids' favorite!

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  12. As a fellow busy mom I love how you have a whole month's worth of meals. I often plan to do that but then our schedule messes it up. But you have inspired me to get started again! Thanks!

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    1. Yes, that's the spirit. We don't do things perfectly too. Some things come up every now and then. We just pick up where we left off. ;)

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  13. Great ideas! I plan to cook most of my foods at home to save money and be more healthy. This plan is a good start

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    1. You can truly save a lot when your meals are homecooked.

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  14. This is fantastic and something I hadn't thought of doing before. We are pretty much "let's just cook whatever" people. But I know my daughter would benefit and so would I from a weekly meal plan. I will have to sit down and plan!

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    1. You know, I sometimes, cook whatever comes to my mind. But I stick to the plan most of the time because it saves me a lot of time and neurons. haha

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  15. Thanks for sharing. Have a great day!

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  16. Wow! As much as I wanted to, just can't find the time to prepare a weekly menu! :D Thanks for sharing these meal plans! :)

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  17. Since we're just 3 in the household, me , my hubby and my MIL, we usually have one meal throughout the day. Perhaps once we welcome the additional member of the family, things might change. I may need this guide by then.

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    1. That's what we do also. One dish for lunch and dinner already since the kids eat very small portions only. I just reheat for dinner what is left-over from lunch. Saves us time, effort and money. :)

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  18. That's very informative and creative! I probably should try having a weekly menu... you are a super mom :)
    Kudos to all the time management you do!

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  19. Apir tayo mommy. I do this as well para organized and mommy dilemna ang mag isip ng menu for the day. It makes our cooking life easier :) GO lang tayo to healthy living. Thank you for sharing your menus. ♥

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    1. Happy to find a kindred spirit! :) Yes, to making our lives as moms easier! ;)

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  20. Nice schedule! I loved seeing it. I can get some inspiration from it. I'm from the Netherlands and I'm cooking totally different things haha. So it's very interesting to get some ideas for new recipes. Usually in the morning I just eat quickly some cornflakes with milk.

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    1. That's what we do some days, cereals with corn flakes and fruits or oatmeal.

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  21. This is a great plan! Preparing a weekly plan is a lot of devotion and that's inspiring to see someone who cares about healthy habits for the whole family. Very nice initiative.

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  22. Wow nice post. Enjoying reading your post and also your blog is friendly user. Keep it up!

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  23. I actually don't do the cooking at home but this menu of yours is great. This is healthy and think it is easy to prepare. I will show this to my mom and update you on how things work. :)

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  24. I act as a guardian to my youngest siblings and take care of the meals he eats everyday but I sometimes forget about these stuff and feed him the wrong kinds of food. :( this is a really helpful blogpost! I think I should adapt and apply this na. Thank you so much!

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  25. Great menu! I wish I have the determination to follow a menu-plan though ... We used to have a weekly menu sched years ago but every one at home was complaining when they see a dish that they didn't like ...

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    1. Maybe you can integrate some of their suggestions and still keep it balanced.

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  26. I'll share your menu with our kusinera who's having a hard time in planning our meals. Your meal plan is not only balanced, it looks well-budgeted pa!

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  27. Very informative :) I haven't heard of a lot of those meals as i live on the other side of the world lol but i'll look them up, i'm really curious to find out about other culture's cuisines!

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  28. I wish I could do the same but I'm such a lazy mom when it comes to kitchen. Bilib ako sayo!

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  29. Make a plan for the week every week and stick to it requires dedication and will to follow. It's rewarding. I struggles with the cooking thing every day and even though I wouldn't plan my meals, I'll inspire from one of yours. I always find it hard to make up with some diversity in my meals. Very helpful post

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    1. Thank you. I agree that it takes a lot of discipline to stick to it. But the reward is our lives become simpler and easier.

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  30. Honestly I wish I could have the same weekly menu as you. Or at least for own office pantry before. Your food choices for each day are deliciously mouth-watering for someone like me who's always missing our own taste. I appreciate the templates and options you're giving your readers, it feels great having a standard one!

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  31. It's funny that thinking of what to eat for breakfast lunch and dinner is so stressful. Planning ahead is such a relief. Thanks for sharing your menu.

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    1. You're welcome! A lot of things are made easier with planning. :)

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  32. And you cook all this for your family, wow you're a super mom! I wish I can cook too hahaha.. Oh well, maybe someday when I finally have a family of my won, I'd be compelled to whip up something in the kitchen. I'll use your menu for reference then.

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  33. Ah, meal planning! We have a love and hate relationship. I love sitting down and making a menu prior to doing the grocery - but sometimes, it just is a really daunting task! Haha!

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    1. You just have to do it once and after your plan is done, things are a lot simpler and faster. :)

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  34. you've given me new ideas! I, too have not planned a meal for many years and i think it's time to get back on the saddle.. thanks!

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  35. Kami rin, starting to shift to natural foods. Challenging lang ang prices and the locations to get these things. We were doing wheat bread but I tried baking my own bread. May gluten free kaya na bread?

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    1. Parang meron din. I think Goldilocks has that kind of bread before. We get our brown and red rice from our province. It's a bit more expensive but it's worth it since we want to be preventive.

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  36. I wish I can cook that much too. The reason why I wanna have my own kitchen is because I really wanna cook. I wanna do that healthy meal planning too.

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  37. Yay! This reminds me that I haven't planned our meals for the next month yet. I am bookmarking this for ideas. Thanks Mommy! :)

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  38. This is so helpful because thinking of what to cook everyday is super hard! Having a list like this is such a lifesaver! :D

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  39. Pakopya. Ehehhe. Seriously, with all the viands and cookbooks, i still find it hard to think of our next dish for the day. Though i also plan our meals - weekly basis- it seems that I often repeat dishes. Thanks for this list. The kids would be surprised their mama will be serving something new- curry.

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  40. I love those well-planned, healthy meals! I'll surely come back for more meal ideas for my fambam.

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  41. Nice recipes. Ang sarap lang ng may collection ng recipes, kasi minsan talaga di ko maremember kung pano magluto.

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  42. Hirap talaga ulam everyday :-) that is why I keep on browsing internet and cook books

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  43. I'm a big fan of tocino so thanks for the recipe! Husband and I thought of scheduling our meals too but never pushed through with it. Kudos to you!

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  44. This is nice. One of my problem everyday ay ang mag isip ng uulamin. Minsan gabi palang before matulog nag iisip na kung ano ang masarap ulamin or lutuin. Thank you sis for this post kasi malaking help to.

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  45. Hi. How to download the 4-Week-Cycle Menu? Done signing up but I could not find a link to download it. Thank you.

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