By Fredrica Syren:

Per request, I will post the weekly menu of what my family and I eat during the week. All our food is vegan and mostly gluten-free.

Every week, I plan and write a menu for all our meals. Having a menu posted on the fridge makes executing meals easier, and we have fewer “uh-ohs,” that would make calling out for pizza easy because the kids are starved and no food is cooked. This also helps me keep a food budget because, once I decide on a menu, I write a shopping list, so I know exactly what I need. If you do this, you will have fewer chances of coming home with things that you had not planned to buy.

I always serve lunch and dinner with a plate of raw vegetables (usually grown in our garden) that they can pick and choose from. Throughout the day, we eat lots of fruit, and I usually bring fruit with me in the car or when were out and about. For treats, we like popcorn (made the old-fashioned way in a pot) and home baked goodies. And the kids like chia puddings and raw ice cream made with raspberries, dates and avocado; or nice cream made with frozen bananas.


Lunch:At the beach, hummus sandwiches served a mixed salad of spinach, tomatoes, cucumber and sprouts and some fruit

Dinner:Pasta with mushroom sauce served with fresh raw cut up veggies — peppers, lettuce, cucumber, grated carrots and sprouts


Lunch:Picnic lunch while hiking —Tempeh bacon & avocado sandwiches served with red onion, cucumber, tomato and lettuce with a side of bitchin sauce dipand raw celery sticks and pasta salad.

entil soup and cheese quesadilla


Lunch: Beet hummus sandwiches with leftover pasta salad and apple slices with almond butter

Dinner:Neatballs served with mashed potatoes, green beans and broccoli


Lunch:Creamy carrot soup served with home baked bread and beet hummus

Dinner:Baked sweet potato loaded with bean chili, mashed avocado and romaine lettuce.


Lunch:Were going to a restaurant

Dinner: Sourdough pizza with tomato sauce, cheese, and any vegetables or fruit we fancy served with a mixed salad


Lunch:Black bean tacos served with mango salsa, avocado, tomatoes andlettuce

Dinner:Potato salad and grilled harissa-marinated tofu served with a large mixed salad


Lunch:Farmers’ market lunch

Dinner:Vegetable lasagna with large mixed spinach salad, and strawberry & strawberry crumble and almond milk vanilla ice cream for dessert.

Fredrika Syren

Fredrica Syren, the author and founder of Green-Mom.com, was born in Sweden. Her mother was a classically trained chef who introduced her to many eclectic flavors and skills at a young age. Her mom’s passion for the outdoors and gardening planted the seed for her own love of nature and healthy eating. She received a degree in journalism and has worked as a print, Internet and broadcasting journalist for many years with big businesses within Europe and the United States. After her mom was diagnosed with terminal cancer and she with pre-cancer, Fredrica changed her career to become a full time yoga teacher and activist. A longtime world traveler, foodie and career woman, she was exposed to many facets of life, but nothing inspired her more than becoming a mom. After her first-born, Fredrica began a food blog focusing on local, seasonal, organic & vegetarian dishes. Years of food blogging developed into the cookbook Yummy in My Tummy, Healthy Cooking for the Whole Family. Upon the arrival of her second child, Fredrica founded Green-Mom.com. Her vision was to establish a site providing insight about gardening, home and personal care, baby & child, and of course food & nutrition. Green-Mom.com hosts many talented writers shedding light on ways to incorporate eco-friendly and nutritious practices for busy families. She is an advocate for organic, local and sustainable businesses. Fredrica hopes to inspire social change through her lifestyle, passion and business. Fredrica lives with her husband James Harker-Syren and their three children in San Diego, CA.

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