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

Fredrika Syren is an environmental activist and writer. In 2016, she founded the website Green-Mom.com where she shared her family’s journey of living zero waste. She lives in San Diego, California with her husband James and their children Bella, Noah, and Liam. Fredrika and her family were recently featured in the documentary Zero Time to Waste. Fredrika is also the author of Zero Waste for Families - A Practical Guidebook (which you can buy on this site)

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