🥄 What We Eat in a Week!
👋 Hey BNDK Fam,
We know how chaotic life gets—between work, kids, and just trying to make it through the week, meal planning can feel overwhelming. That’s why we’re sharing a real, honest look at what our family actually eats—7 days of no-stress, meals that our kids actually love and FREE from Gluten, Dairy, Soy, Peanuts, and Refined Sugar.
Whether you’re here for allergy-safe inspiration or just want new ideas to switch up your routine, here’s what filled our plates this week 👇
🥘 This Week’s Meals
Chicken Fried Rice – A quick, veggie-packed dinner with protein and grains in one bowl.
Grass-Fed Beef Burgers + Dairy-Free Mac n Cheese – A comfort classic reimagined without the dairy.
Steak + Sweet Potatoes + Salad – Whole food simplicity meets weekend vibes.
Stir Fry Glass Noodles – Gluten-free noodles tossed with colorful veggies and sesame oil, coconut aminos, and some protein
Banana Bread (Dairy-Free) – Perfect for breakfast, lunchboxes, or snacks on the go.
Sandwiches – Easy to assemble, even easier to eat. We keep these stocked for busy days.
Wild-Caught Salmon + Rice – Omega-3 rich and super satisfying.
Immunity-Boosting Veggie Soup – Nourishment in a bowl, great for gut health and picky eaters.
Rice + Sausage Skillet – A one-pan wonder that everyone asks for seconds of!
1 - 2 new recipes each week that we have not tried before or rotation of several entrees that are our favorite!
✅ Why This Works for Us
It’s dairy-free and family-approved.
We cook once and repurpose leftovers (banana bread for breakfast, soup for lunch).
It keeps our grocery list simple and intentional.
RECIPE OF THE WEEK: BANANA BREAD MUFFINS
3 to 4 bananas (ripe bananas - if you have them in the freezer, just allow to thaw)
1/3 cup melted oil
1 egg
¾ cup monk fruit
1 teaspoon vanilla
1 teaspoon of baking soda
¼ teaspoon of salt
1½ cups of gluten free flour
GRAB THE RECIPE
🤣DAD JOKES: Q: What did the banana in the sun say to the other banana in the sun? A: I don't know about you but I'm starting to peel!
📌 Tips to Try This Week
Let your kids help with prep—sandwich assembly, banana bread mixing, or choosing veggies for fried rice.
Prep once, eat twice. Batch cook rice and use it for multiple meals.
Plan a flexible rotation—you don’t have to follow it perfectly.
“Out of eggs? Try chia gel or banana in baked goods.”
? Let’s Connect:
What’s one thing you wish people understood about feeding your family?
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