A sample week from Beyond The Peel's "Real Food Meal Plans For Two." To find out more about these delicious, quick meal plans, head on over to http://www.beyondthepeel.net/meal-plan

1. Real Food Meal Plans For Two
Aug 18th Meal Plan
Breakfast
Fresh Almond Bircher Muesli w/ Seasonal Berries and Greek
Yogurt
Lunch
Zucchini Basil Soup
Dinners
Grilled Vegetable and Mozzarella Stacks
Moroccan Spiced Lamb Chops with Green Beans and Herbed
Tomato Salad
Poached Salmon with Cantaloupe Basil Salsa and Almond
Rice Pilaf
Dessert
Buttermilk Panna Cotta with Merlot Stewed Plums

2. 2
This menu plan and the ones that follow are based on the way my husband and I eat at
home. I eat butter, I eat meat, I eat grains, I eat bread, I love my eggs, I eat cheese and
I even eat bacon! But most of all, I love my veggies.
We believe that meals should always be an exciting and flavorful experience. There is
no reason why eating at home shouldn’t render restaurant quality meals (if not better!)
That being said, I wouldn’t call these “family friendly” meals. These meals are for a more
mature palette. We don’t have children ourselves and I wouldn’t even know where to
begin to create kid friendly food. However, appeasing picky eaters was never my
mother’s concern and I managed to not starve to death! In fact, I credit her lack of
catering to our selective palettes as the reason I now enjoy such a varied diet. Thank
you Mom!
The meals in this plan are based on two people. However, the recipes can easily be
doubled for a larger family or entertaining. There may be leftovers from time to time,
which will make great lunches or easy heat and serve dinners. There are bound to be a
few loose ends (ingredients) and there are additional ideas and recipes to use them up
as a bonus.
We typically eat red meat or chicken and seafood each once a week. The rest of our
meals are vegetarian. Since that is a stretch for most people, I’ve only included 1
vegetarian dinner in my meal plans. The rest of the week is up to you, but if nothing else,
you’ll be eating meatless at least once a week. Eating vegetarian helps us get more
plant-based foods into our diet while still enjoying the pleasures of a good steak or
seafood. Eating vegetarian helps reduce our overall food costs, but also allows us some
wiggle room in our budget for grass fed, pastured and organic meats which tend to be
more costly (but surprisingly not always!).
Because we live in Canada and move around a lot, what might be seasonal for me
may not be seasonal to you. I find we’re often a month behind everyone else,
sometimes a little more. The recipes are meant to be flexible. Please feel free to
substitute what you have access too and what works for your budget. There are
substitution suggestions mentioned in the notes following the recipes. Some suggestions
are for more cost effective options, others to deal with different availability over North
America. Maybe in your area, mizuna is easier to get than arugula, or maybe
strawberries have already passed their peak and you’re well into raspberries. Use
whatever you can get fresh and local when it’s available.
There will also be times that you’ll be introduced to new foods. We try and eat a variety
of different fruits and vegetables as a way of getting a more varied set of nutrients into
our diet. I encourage you to at least try them, even if they seem scary at first. Even if you
don’t “like” the item, please try. The only sure way to start liking something is to keep
trying it. Eventually you’ll develop a taste for it, and with it, reap the health rewards of a
more varied diet.
Most Sincerely,
France Morissette

3. 3
Breakfast and Lunches can be made ahead for stress free, no fuss meals.
Just because it should be stress free, doesn’t mean it shouldn’t be delicious. Every meal should be
a celebration of flavor and texture.
Make Ahead…
I recommend making a few things on Sunday. It helps set myself straight for the
busy week but also makes it so there are no excuses for not eating a healthy meal
at home.
One recipe that I would suggest making ahead is the Panna Cotta. It’s simple
enough to make, but it takes 4-8 hours to set in the fridge. I’d definitely do this one
on a Sunday. You’ll notice that the dessert should make about 6-8 servings. That’s
enough dessert for 2 people for 3(4) nights (but in all honesty my husband and I
have a little sweet after dinner almost every night, even if it’s just a small square of
chocolate). On the nights we eat dessert, we reduce our dinner portions slightly to
compensate. The meals in our meal plans are intended to be slightly smaller to
allow for that little ‘treat’.
All the other recipes come together really quite easily, but I made a few
suggestions in case you like to prep ahead.
Bircher muesli is one of the recipes that I always double for easy breakfast 2 days in
a row. Please read through the recipes and decide if you would like to double any
of the recipes. Make the adjustments to the grocery list as needed.
This week I suggest making ahead:
-Zucchini Basil Soup: This one is nice to have on hand for easy lunches. This is a
great one to make ahead, especially if you plan to serve it chilled. You’ll be
happy to know it’s only a 10-minute commitment!
-Fresh Almond Bircher Muesli w/ Seasonal Berries and Greek Yogurt: Making the
Bircher Muesli is always a nice idea. It really does need a full night of soaking in the
fridge. I usually whip this one up on any given night while hubby is doing the dishes
(or vice versa). It takes a couple of minutes and almost no mess. Berries and yogurt
are added fresh to each bowl in the morning.
-The Moroccan Spice paste: It can be made ahead of time if desired, just so it’s
ready on the fly when you get home from work or if you choose to marinate the
meat before heading out to work in the morning. In all honesty though, it only
takes a couple of moments to put it together. What ever you choose to do will be
fine.

4. 4
1
Fresh Almond Bircher Muesli w/ Seasonal Berries and Greek
Yogurt
I recommend doubling the recipe to enjoy an easy breakfast a couple of days in a row. But it is
just as easy to take 2 minutes to whip this up fresh every night.
Serves 2
1 cup of rolled oats
2 cups of almond milk (nut milk or apple juice)
¼ cup chopped almonds
2 Tbsp ground flax (optional)
1 Tbsp of honey, maple syrup or agave
½ tsp cinnamon (optional)
1 cup blueberries or fruit of choice
½ cup of Greek yogurt
Mix the ingredients together in a bowl. Place in the fridge overnight covered.
In the morning serve with blueberries or your favorite sliced fruit and a ¼ cup of Greek yogurt.
Note: This fresh muesli takes a couple of minutes to put together and saves a lot of time in the
morning. It only last 2 days or at max 3. This recipe works well with any seasonal fruit and an
inexpensive option is always bananas.
Notes: I love adding a grated apple to this in the winter months when less fresh fruit is available,
but this breakfast makes more of an appearance in the summer when something cold is more
rewarding then a hot breakfast.
Adding 2 Tbsp of hemp seeds will add extra nutrition. If oats bother you, this works well with
quinoa flakes too.
Breakfast:
This breakfast is in my top 10 favorites. Its simplicity and creaminess make it a winner
every time and I love that it’s easy on the pocket book as well.

5. 5
Lunch:
One of my favorite things is soup that can be made in 10 minutes. Now you might be
thinking soup in the height of August is crazy but stay with me. Where I am it is not that
hot, so I chose a soup that could be eaten, chilled, at room temperature or hot,
depending on your situation. And you won’t have to slave over a stove for more than
a couple of minutes.
Zucchini Basil Soup
4 medium zucchinis, grated
1 medium onion, chopped
1 Tbsp olive oil
1 garlic clove, minced
4 cups of vegetable or chicken broth
juice of ½ lemon
½ cup chopped basil
salt and pepper to taste
½ cup plain Greek yogurt to garnish
In a medium sized pot, sautee the onions with olive oil until they begin to soften, approximately 3
minutes. Add the garlic and cook for 1 more minute. Add the zucchini and the broth. Bring to a boil,
reduce heat and simmer for 5 minutes. Remove from heat. Add the lemon juice and basil. Puree with
an emulsion blender or regular countertop blender. Season with salt and pepper.
Serve soup hot, cold or at room temperature with a dollop of yogurt.

6. 6
Grilled Vegetable and Mozzarella Stacks
Depending on the crowd you may choose to serve these with pasta. However we enjoy these on their
own.
Olive oil to brush onto vegetables
2 Portobello Mushrooms, cleaned and stem removed
1 eggplant, cut into ½ inch rounds
2 Beef Steak tomatoes, cut into ½ inch slices
1 large Ball of Buffalo Mozzarella or cheese of choice cut into ¼ inch slices
1 medium zucchini, cut into ½ inch slices, length wise if small, or in rounds if very large
¼ cup olive oil
1 Tbsp Balsamic vinegar
1 Tbsp finely chopped basil
1 Tbsp finely chopped parsley
4 cups arugula (or spinach)
¼ cup basil leaves to garnish
The Grill Method:
Preheat the grill to medium high heat. Brush the vegetable slices with oil on both sides and season
with salt and pepper. Grill the vegetables for 3-4 minutes per side or until charred, (except tomatoes
take 30 seconds per side, the mushrooms take 4-5 per side). Once cooked, set veggies on a BBQ safe
baking sheet. To assemble, place a Portobello mushroom on the base, than add 1 slice of eggplant and
than a slice of cheese. Continue to layer with remaining grilled veggies and a final slice of cheese (2
slices of cheese per stack). Stacks should be about 4-5 inches high. If the stacks are unstable, secure by
stabbing a BBQ skewer or rosemary sprig down the center. Place the stacks on a baking sheet and
place it on the grill and close the lid. Cook until cheese starts to melt, about 3 minutes. Remove the
pan from the grill. Place a veggie stack on a bed of arugula (about 2 cups each) and drizzle with herb
dressing. Garnish with 2 Tbsp of basil leaves for each plate.
Herb Dressing: Whisk together the olive oil, vinegar, chopped parsley and basil. Season with salt and
pepper. Drizzle over veggie stacks and arugula.
Dinner one:
Veggie stacks are nothing new but if you’ve never tried them, you’ll wonder what took
you so long. It’s something so simple and satisfying, and it’s great for the BBQ or the oven.
If you can’t find a good Buffalo Mozzarella use any of your favorite semi hard cheeses. I
also enjoy these with Swiss or Smoked Gouda. A great dairy free option is to layer a
hummus dip in the middle instead of cheese. They also make great party food so if you
want to whip these up for guests just double the recipe accordingly!

7. 7
The Oven Method:
Set oven to broil. Brush vegetable slices on both sides with oil and season with salt and pepper. Lay the
veggies out on a baking sheet. Broil for approximately the same time as above (or 1 to 2 minutes longer)
except the tomatoes, they will only be about 2 minutes per side. Remove from the oven. Assemble the
stacks the same as above and turn the broiler off. Return the baking sheet with the stacks back into the
oven. Allow the residual heat to melt the cheese, about 5 minutes. Serve on a bed of arugula and
garnish with herb dressing and 2 Tbsp of basil leaves.

8. 8
Dinner Two:
These lamb chops have a lot of spice, but they are not spicy. Lamb is very rich and as a
result I always try to serve it with plenty of fresh vegetables. In the winter this meal can
be paired with roasted carrots and wild rice. I make the tomato salad before I start
cooking the meat and cook the beans while the lamb is resting.
Moroccan Spiced Lamb Chops with
Green Beans and Herbed Tomato
Salad
2-3 lamb chops per person (or pork tenderloin substitution)
Moroccan Spice Paste
1 tsp cumin seeds, crushed with a mortar and pestle (or
ground cumin)
1 tsp ground coriander
¼ tsp each fresh ground pepper, turmeric, cinnamon, all spice
2 garlic cloves, minced
dash of cayenne
zest and juice of 1 lemon
2 Tbsp olive oil
Mix the ingredients together. Rub the paste into the meat and
allow it to marinate at least 30 minutes or up to 4 hours.
For lamb chops: Bbq on medium high heat 375 F, for 2.5 to 3
minutes per side for medium rare chops. They can also be
done in a cast iron pan on medium high heat for the same
amount of time. Remove from heat and allow the meat to rest
for 5 minutes. Lightly tent with foil to keep warm.
Note: This recipe is delicious with pork tenderloin. Brown the
meat on all sides. Bake in the oven at 375 F until meat
thermometer reads 155 to 160 F (appx 15 minutes, depending
on size). Remove from oven, tent with foil and allow to rest
for 5 minutes.
This recipe is also delightful with a rack of lamb for
something a little fancier. A rack with 8 ribs makes a perfect
light Sunday meal (2 ribs per person) with enough left over
for an elegant midweek meal. Marinate and brown on both
sides. Bake at 400F for 25 minutes or until thermometer is 130
to 135 F for medium rare. The meat will continue to cook one
temperature grade more once removed from heat. Rest for 5
minutes before serving.
Herbed Tomato Salad
2 cups of cherry or grape tomatoes
or chopped tomatoes
¼ cup chopped mint
¼ cup chopped parsley
¼ cup chopped fresh cilantro
juice of 1 lemon
1 Tbsp olive oil
salt and pepper to taste
Cut the cherry tomatoes in half.
Add the chopped herbs and toss
with lemon juice, olive oil and salt
and pepper.
Green Beans
2 handfuls of green beans
1/2 Tbsp butter or olive oil
salt and pepper
Trim and clean the beans. In a small
pan, add 1 cup of water. Bring the
water to a full boil. Add the beans
and maintain a minimum of a
simmer to retain the vibrancy of the
color. Cover and continue to
simmer until beans are cooked but
still firm and bright green. About 5
minutes. Drain any extra water.
Toss with butter or olive oil and
season with salt and pepper.

9. 9
Dinner Three:
This light meal screams summer and the only part that takes any real time is the rice. Start
by getting the rice cooking and the whole meal can be on the table within 30 minutes. I
recommend doubling the recipe as leftovers make a great salad the next day. Add 1
Tbsp each of olive oil and lemon juice as a vinaigrette to the pilaf for a tasty rice salad.
Poached Salmon with Cantaloupe
Basil Salsa and Almond Rice Pilaf
2 x 5-6 oz wild salmon steaks or skinned fillets
2 Tbsp lemon juice (about 1 lemon, zest first and reserve for
Rice Pilaf)
1 Tbsp salt
Bring 4 cups of water, lemon juice and salt to a boil in a large
deep skillet with a lid. Add fish, cover and remove the skillet
from the heat. Let stand until fish is just opaque in the center,
approximately 6-8 minutes. Plate and serve with ½ cup of
salsa on each.
Cantaloupe Basil Salsa
½ cantaloupe (see recipe notes for substitutions)
¼ cup fresh basil leaves, chopped
1 cup seeded diced cucumber
1 Tbsp of chopped fresh jalapeno, seeds removed
1 Tbsp of chopped shallot (sub in 1 green onion)
1 Tbsp fresh lemon juice (about ½ lemon)
salt and pepper to taste
Seed, peel and cube the cantaloupe into small pieces and
place in a medium sized bowl. Add basil, chopped jalapeno,
green onion and lemon juice. Season with salt and pepper to
taste.
Recipe Notes: Watermelon and other varieties of melon
work well with basil, as do peaches and pineapple.
Almond Brown Rice
Pilaf
1 onion, diced
2 garlic cloves, minced
1 tbsp olive oil
1 cup sprouted brown rice (see
recipe notes for substituting rice)
1 ½ cups vegetable broth (or
chicken broth)
½ cup chopped fresh parsley
¼ cup almonds, chopped
1 tsp lemon zest
Heat oil in a medium sized pot
over medium high heat. Add
onion and cook for 3 minutes or
until onion begins to soften. Add
garlic and cook for 1 more minute.
Add the rice and broth and bring
to a boil. Reduce heat to a simmer.
Cook covered until rice is tender,
about 25 minutes. Add the
chopped parley, almonds and
lemon zest. Season with salt and
pepper.
Substitute any rice you like, if
sprouted rice sounds a bit scary.
Adjust the amount of broth to
correspond with the rice you are
using. Sprouted brown rice takes
less liquid to cook than your
typical white rice. If you have the
time, wild rice or Lund’s blends
would be lovely substitutions.

10. 10
Sweet Treat Of The Week:
The beauty of Panna Cotta is that not only is it easy to make ahead, but it’s great for
entertaining and perfectly portioned. Typically made with heavy cream, buttermilk and
crème fraiche (30-40% milk fat), this is a much lighter version with all the taste.
Buttermilk Panna Cotta with Merlot Stewed Plums
1 Tbsp unflavored powder gelatin
1 cup half and half (10%)
1/3 cup coconut sugar (or sucanat or turbinado)
pinch of salt
2 tsp vanilla
1 ½ cups buttermilk
1 cup sour cream (14%)
In a small bowl, place a ¼ cup of water and sprinkle with gelatin. Allow the gelatin to soften for 10
minutes. In a pot, bring the milk, sugar and vanilla to a simmer. Add gelatin and stir until it has
dissolved.
Remove the milk mixture from the heat and allow it to cool to room temperature. Whisk in
buttermilk and sour cream. Divide mixture amongst 6-8 ramekins, jars or glasses. Allow to cool for
a minimum of 4 hours. Panna Cotta will keep for 5 -7 days refrigerated.
Merlot Stewed Plums
2 cups of pitted, halved plums, (about 3 cups with pits) (Italian plums work great here)
3 Tbsp of honey, maple syrup or agave
½ tsp cinnamon
1 star anis (optional)
2/3 cup merlot (or water for those who avoid alcohol)
Put all the ingredients together in a pot. Bring to a boil. Reduce heat and simmer for 25 minutes.
Chill and serve with Panna Cotta.
Recipe Notes:
If plums are not available, consider using peaches or nectarines(or yellow plums) with a white
wine, like a Riesling (or water). Pears and apples work well here too with both red and white wine.
Blackberries make a luxurious substitution and if you have access to them wild (like we used to),
they are also free!

11. 11
Cantaloupe Salsa
Serve with organic unsalted tortilla chips or make this yummy chilled cantaloupe
soup.
-Cantaloupe Gazpacho Soup: For every cup of salsa, add ¼ cup plain Greek style yogurt.
Blend until creamy and serve chilled.
Cantaloupe
-Chilled Cantaloupe Melon Soup: great for lunch or served as a starter as part of an elegant 3
course dinner. In a blender, puree 1/2 cantaloupe, 2 Tbsp lemon juice,1 Tbsp fresh mint,1 Tbsp
honey, ¼ cup plain Greek Yogurt. Season with salt and pepper. Garnish with chopped fresh
mint and finely diced cucumber.
Brown Rice Pilaf
Mushroom and Spinach Brown Rice Pilaf: For every cup of pilaf, sautee 1 cup of sliced
mushrooms in ½ tbsp of butter until tender. Add pilaf, 2 cups fresh spinach and peas
(optional) and 1 Tbsp of water and cook until heated through. Garnish with1-2 Tbsp of grated
Parmesan and serve with a lemon wedge.
Tomatoes and Basil
-Roasted Feta and Tomato Salad: Combine leftover tomatoes and torn basil leaves to make
a flavorful salad. Set oven to broil. Cut 2 slices of feta to ¼ inch thick, per person. Place feta
slices on a baking sheet and broil until just starting to turn brown, about 5 minutes. Slice
leftover tomatoes and make a bed on a plate. Drizzle with olive oil, salt and pepper and
chopped fresh basil. Top with 2 slices of grilled feta.
Extra Grilled Veggies
-Grilled Vegetable Sandwich: Toast 2 pieces of bread. Brush the slices with olive oil (1 side
only) and rub with a raw garlic clove. Add a piece of your favorite cheese to one slice of
bread (optional, put bread under a broiler or in a toasted oven until cheese melts)then add
grilled vegetables. Top with second piece of bread. This would be especially delicious with
with some herb sauce (see below) as a sandwich spread.
Parley, Basil and Cilantro (and yogurt)
This sauce is super versatile and will keep in the fridge for a week. It can be folded into plain
Greek yogurt or blended with goat cheese for a flavorful dip. Use it as a marinade for
chicken or drizzle herb sauce over steaks, grilled fish or pasta for an explosion of flavor. Pour
into an ice cube trays, freeze and place the herb pucks in a freezer bag for easy single
servings of sauce (or dip)
Herbed Olive Oil Sauce: In a blender or food processor, blend the leftover herbs, 1 small
crushed garlic clove (optional) with equal parts lemon juice and olive oil until a little runny.
You can even throw in leftover jalapeno, shallot and arugula if you like. Season with salt and
pepper to taste.
Using up the loose ends…

12. 12
Leftovers to save for next week!
Buttermilk
This is a perfect excuse to make your favorite buttermilk pancakes; however, the
leftover buttermilk will be used for next week’s soup recipe!
Vegetable or Chicken Broth
There should be 2 ½ cups remaining if you purchased the broth that comes in 1 liter
tetra packs. This can be used for the lentil recipe next week. If you make your own,
you’ll most likely have some leftover, whether you thawed some from frozen or opened
a jar.

13. 13
Vegetables Pantry Staples
Zucchinis 5 medium
Arugula (or spinach) 4 cups
Lemons 5
Portobello mushrooms 2
Green beans 2 large handfuls
Cucumber 1 English or equivalent
Eggplant 1 small or medium
Cherry or grape tomatoes 2 cups, 1 pint (or
equivalent in chopped regular or heirloom
tomatoes)
2 Beef steak tomatoes or other large tomato
Onions 2
Shallot 1 small (or 1 green onion)
Jalapeno 1
Head garlic 1
Cilantro 1 bunch
Mint 1 bunch
Parsley 1 large bunch
Basil 1 bunch (you’ll need 1 ½ cup of leaves
worth)
I also recommend buying salad greens, a bell pepper and
other fruits and veggies you enjoy on a salad to have as a
starter salad before your meal or as a healthy lunch.
1 cup Olive oil
5 ½ cups Vegetable or chicken broth
(homemade or store bought)
1 cup Sprouted brown rice(or rice of choice)
2 cups Almond milk(or nut milk or apple juice)
1 cup Rolled oats(or sub in quinoa flakes)
½ cup Raw almonds(or other seeds or nut)
1 ½ tsp cinnamon,
1 tsp each cumin seeds (or sub in ground
cumin), ground coriander, and chili powder,
¼ tsp each turmeric, allspice
Dash of cayenne,
1 star anis (optional)
1 Tbsp balsamic vinegar,
Apprx 1/3 cup honey, maple syrup or agave,)
2 tsp real vanilla extract
1/3 cup coconut (palm) sugar, (sucanat,
turbinado or dry sweetener of choice)
1 Tbsp unflavored gelatin,
2 Tbsp ground flax , (optional)
2 Tbsp hemp seeds, (optional)
Dairy and Eggs Fruits
250 ml/1 cup 10% cream or half and half
250ml/1 cup Plain full fat Greek yogurt (6-10%)
Buffallo Mozzarella, enough for 4 thick slices (or
semi hard white cheese of choice)
250 ml/1 cup Sour cream (14%)
375 ml/1 ½ cups Buttermilk (buy a 1 liter to use the
remaining next week)
Butter (optional)
Blueberries, 1 cup (or substitute other seasonal
fruit)
Cantaloupe 1 (or other melon, peaches or
pineapple)
Plums (Italian or other), 2 cups worth of pitted
& halved, about 3 -4 cups whole; substitutions
are blackberries, pears or apples. If using
peaches, nectarine or apricots for the dessert,
use white wine in the Panna Cotta recipe.
Meat Extras
4-6 lamb chops (enough for 2 people) or 1 small
pork tenderloin.
2 x 5-6 oz pieces of wild salmon (steaks), other fish
options are Pacific Halibut, Striped Bass, Tuna,
Mahi Mahi, Black Cod/Sablefish or Lingcod.
1 bottle of merlot (2/3 cup for cooking and the
rest for drinking), or substitute good old water.
-Use red wine for plums, blackberries, apples
and pears; white wine (like a riesling) for
peaches, nectarines, apricots and even pears
or appples.