MEAL PLAN #1
January 12-19 of Whole30 our
way!
Notes
before you begin:
- This menu is made for my family of 2 adults and 3 kids (small eaters) at dinner & 1 adult for breakfast/lunch. Wednesday my family eats dinner with our small group from church so that meal will be just for 1 adult. If you need another family dinner explore Pinterest for meal ideas or this post.
- Meal titles in maroon are live links to the recipes.
- I have organized two small prep-days for the week to make this week of meals as easy to prepare as possible, to minimize your time in the kitchen. Don’t feel you have to do it all, just do what works best for you.
- When shopping READ LABELS, sugar is in everything, EVERYTHING, everything! Yes, dextrose means sugar! Other hidden names read here.
- This is about the journey, be open minded to new food ideas or you will give up fast. Try to enjoy being in the kitchen and being creative with your food. This is not about a number, this is about a new relationship with food. The journey works, so stay focused.
- Keep focused on your goals – write down your goals, what you hope to see change, and keep a journal if not daily do it weekly. This helps see progress and change. My goal is easy; to be the best me to serve & love my God & my family.
Day #1: Monday
Breakfast: Smoothie – Your Own Creation
Note: My plan is to do smoothies
on school mornings to get us out of the house on time. Planning on using
coconut milk, ½ banana, ½-1 cup frozen fruit, big handful of organic spinach (I
store in ziplock in the freezer so it doesn’t get bad), and a scoop or two of
protein supplement. I will keep my fruit minimal to keep sugars under control. I
am using Collagen
Peptides by Vital Proteins as a protein supplement – it is grain,
free, gluten, dairy free! It supports joint health and anti-aging! Also, I love
my Nutribullet!
Note:
Breakfast Casserole, Salad & Dressing will be prepped on prep day #1, so
this is oh so easy!
Dinner: Crockpot! Lemon Herb Roasted Chicken w/ Green
Beans & Potatoes
(minus the cheese peeps) & a side of
fruit, if you need to finish off with a sweet treat.
***** chicken recipe: use recipe above for ingredients and stuffing/spice directions and then follow this link for crockpot cooking directions http://wellnessmama.com/3308/slow-cook-chicken/ *******
Note:
We are cooking a whole chicken here! I’m so excited to try this!
Day #2: Tuesday
Note: I love Pomegranate seeds, which
are in season right now, and all you need is a tablespoon or two to satisfy
that sweet craving. Costco & Trader Joe’s carry just the seeds although
cutting up a whole pomegranate is fun for the kids. Pop them in the freezer for
an extra crunch!
Lunch: Salad w/ Leftover Lemon Herb Chicken & Homemade
Greek Dressing
Note: Be creative here add in a
boiled egg and bacon to make a cobb salad or add sliced almonds and unsweetened
shredded coconut for a sweeter twist.
Dinner: Crockpot
Taco Meat served over Greens w/ Plantain Chips
topped w/ Avocado
Lime Dressing or make Nachos
with Sweet Potato Chips – AMAZING!
Note: Feel free to use ground
turkey or chicken – and remember the quality of your meat is important! For a
little extra work, Pinterest Paleo tortilla or wrap options. And I promise you will love this dressing as a
substitute for your good old ranch.
Day #3: Wednesday
A lovely day of leftovers to clear out the fridge and keep
you out of the kitchen – enjoy the break!
Breakfast: Smoothie – Your Own Creation
Lunch: Breakfast Casserole with Side Salad &
Avocado
Dinner: Empty the fridge salad night! Lemon Herb Chicken
over Salad or Taco Salad
Day #4: Thursday
Note: I know we are repeating here
– this is making this lifestyle affordable and doable. And hey I’m not the boss of you eat something
else! Pinterest Whole30 recipes or check out this post
on my sister blog from my first Whole30 prep.
Lunch: Leftover Taco Salad w/ Avocado Lime Dressing or
Taco Meat Scrambler (Scramble up some eggs, leftover taco meat, and throw in
some veggies, top with guacamole)
Note:
Don’t get bored, get in the kitchen and be creative!
Note: This is one of our favorite
meals from our first round of Whole30. Top your burger with guacamole or a
dollap of Paleo Mayo. You can add seasonings to the mayo to make spicy or more
of a sauce.
**Sweet Potato Fries have become a
staple in our house, I gave you a link above but here is how I do it. Peel,
rinse, slice into coins, in a bowl toss potatoes with olive oil & add
seasoning – Everyday Seasoning (TJ), Garlic Salt (TJ), Italian Seasoning,
Seasoning Salt – I know seems like a lot but it is what makes them amazing. If
you have a stoneware cookie sheet use it, makes them perfectly crispy. If not
use put foil on top of your cookie sheet. Spread coated potatoes in a single
layer and bake at 400 for 25-30 minutes – watch them, they will burn. You can
use white sweet potatoes or yams, I prefer yams they are sweeter. Make extra-they are a great breakfast side dish.
**Having
green beans again to be affordable – buy a big package for Monday and Thursday.
Day #5: Friday
Breakfast: Smoothie – Your Own Creation
Lunch: Leftover Coconut Crusted Burger over Greens
Dinner: Jalepeno Burgers served
Breakfast Style topped with Over-Easy Egg, Bacon & Avocado on the Grill w/ Grilled Delicata Squash &
DESSERT!!!! Grilled
Cinnamon Bananas
Note:
#keepthedishesclean #makethemancook #TGIF
Feel free to use ground turkey or
chicken. This is my creation so if Breakfast style doesn’t sound good then make
your own style. You will love these burgers though. I have never grilled
Delicata Squash but I have roasted it, it is amazing! This dessert credit goes
to Andrew who creatively discovered it during our first Whole30, it is now made
anytime the grill is on!
Day #6: Saturday
Note: This recipe requires
blanched almond flour, if you are new to Paleo this may not be something in
your pantry – and it is a pricey item. Here is another recipe that requires no
flour – Flourless
Paleo Banana Pancakes.
Personal Side Note: Weekend
breakfast was the hardest for me our first round of Whole30 because usually
Andrew lets me sleep in and makes breakfast – which is usually yummy and
covered in syrup. Don’t let the weekend derail you. Plan some family fun for
the day, something to look forward to. We will be heading downtown to get Andrew’s
PF Changs ½ Marathon Packet – proud of him!
Lunch: Empty the Fridge Salad,
Note: Out of protein? Trader Joe’s
and Costco carry Whole30 approved Chicken Sausage that is fully cooked, just
heat and serve. Also Trader Joe’s carries frozen turkey burgers and grass-fed
beef burgers both Whole30 approved. Out and about with the family? Grab a
protein style burger with mustard and pickles (haha, Andrew hates both mustard
and pickles). Be aware of hidden sugars in salad dressings and condiments when
eating out.
Dinner: Grilled
Chipolte Sweet Potatoes
Note: Use what you got! This
recipe calls for chicken thighs – you have chicken breats in the freezer – use
them! Recipe calls for kale, you have spinach? Use it. It calls for avocado
oil, don’t have any? Use olive oil or ghee. You would rather have a baked
potato, go for it, they are Whole30 approved! Don’t want to grill, bake it!
This is a great blog post about
Whole30 journey… read it, be encouraged!
Day #7: Sunday
Breakfast: Empty
the fridge Omelet W/ Leftover
Banana Pancakes
Lunch: Chipolte
Date– choose a meat over salad with salsa and guacamole as your dressing!
Note: I will be at Andrew’s
marathon and then on my way to Tucson for my cousins’ bridal shower, so wish me
luck on staying on track!
Dinner: Almond
butter waffles topped with melted ghee sprinkled cinnamon, shredded
coconut, and sliced almonds
Note: Sunday night is always
Breakfast for Dinner night around here. You and your kids will love these! They
keep in the fridge well and freeze well so make a double or triple batch. My
kids will also eat them plain so they are good for a grab n go snack in the
car.
***Prep Day 1 – Prior to Monday lunch time, I suggest Sunday.
- Make big salad & fill it with veggies – mix it up, I like doing a bag of Trader Joe’s Kale, Cabbage Crunch Salad Mix and a big box of spring mix, for my taco salad though I will prefer Romaine or green leaf. Important to buy your greens organic when possible. Costco has a great deal on Organic Baby Spinach and Organic Spring Mix.
- Make Homemade Greek Dressing
- Make Avocado Lime Dressing
- Make Crockpot Breakfast Casserole - add up how often you are going to eat this, maybe make half a recipe
- Defrost whole chicken in fridge Sunday night
- Wash up produce
- Package smoothies for week - my smoothies
- Make Plantain Chips
***Prep Day 2 – Prior to Thursday Dinner
- Make salad, unless you have plenty still
- Make Whole30 approved salad dressing – no sugar peeps! Here is a list of Paleo dressings
- Make Paleo Mayo – without immersion blender use this recipe; with immersion blender use this recipe
- Prep Turkey (or Chicken) Coconut Crusted Burgers – put the burgers together but not the coating, that needs done at time of cooking
- Prep Jalepeno Burgers – put the burgers together and put in fridge
- Make up Bacon
- Grill or bake chicken for Grilled Chipolte Sweet Potatoes
- Make up Almond butter waffles
Snack Idea:
- Nuts
- Veggie sticks – make dip with Paleo Mayo or Guacamole
- Fruit – don’t go over board on sugar
- Larabar – don’t over do it here and check ingredients
- Almond butter on anything! – highly recommended on bananas and apples
Printable Shopping List for MEAL PLAN #1 click here
Printable Weekly Schedule for MEAL PLAN #1 click here
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