MEAL PLAN #2
January 19-25 of Whole30 our
way!
Helpful printables at bottom of post!
Notes
before you begin:
- This menu is made in mind 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.
- Meals that are underlined 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.
- My cooking rhythm – what works for our family is more labor intensive meals on Monday/Thursday, easy meals Tuesday/Friday/Sunday and Leftovers on Wednesday. Adapt the meal plan to fit your family rhythm.
- 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/size, this is about a new relationship with food. And 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 #8: Monday
Breakfast: Smoothie – Your Own Creation
Note: My plan is coconut milk, ½
banana, ½ 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
(Collagen Peptides
by Vital Proteins).
Another option is Almond butter, coconut milk, banana, & greens.
Lunch: Creamy
Sweet Potato & Coconut Soup, side of Chicken Sausage & Grain-Free
Rosemary Flatbread
Note: Costco/Target carry Aidells
Chicken and Apple Sausage and Trader Joe’s has Chicken Garlic Sausage both
Whole30 approved! This Flatbread would be for someone who wants to play in the
kitchen a little.
Dinner: Citrus
Herb Chicken (Double this recipe as prep for Tuesday
Dinner) w/ Smashed
Loaded Red Potatoes & side salad
Note: Chicken – omit sugar. We LOVED this recipe our
1st round of Whole30, we tried with Thighs and breasts and it is SO
much better with Thighs! If you marinade the meat it is EXTRA AMAZING! Double
the chicken recipe, yes you will have to use two pans because this chicken is the
perfect meat for tomorrow night’s dinner. To store the leftover chicken remove
chicken from bones while warm, save the onions and oranges too. Smashed Loaded
Red Potatoes - SKIP THE CHEESE! My family LOVES this recipe. We use ghee and
I also do the potatoes in the microwave until smashable, then put them on my
Pampered Chef bar pan, smash them with my potato smasher, smear with ghee, bake
for 20 minutes until crispy and browned and then top!
Day #9: Tuesday
Note: Use whatever veggies work
for you. I think the kids will like this!
Lunch: leftover Creamy
Sweet Potato & Coconut Soup, side of Chicken Sausage & Grain-Free
Rosemary Flatbread
Note: SO GOOD! If you don’t want to make the
dressing Sprouts does have an Asian Dressing with no sugar READ THE LABELS! If
you don’t want to double the meat from Monday you can get an UNSEASONED
rotisserie chicken from Sprouts and use that or Trader Joe’s has pre-grilled
chicken breasts also Whole30 approved.
Day #10: Wednesday
Breakfast: Smoothie
Lunch: Avocado Chicken Salad over Greens
with EVOO & Lemon Juice for dressing w/ side of Plantain
Chips
Note: Be creative and make substitute in this
recipe, you can use other UNSWEETENED dried fruit, other nuts or seeds or even
use Paleo Mayo. Also this is a new Plantain Chip recipe. If frying, use Avocado
oil..
Dinner: Leftover
Asian Chopped Salad
Day #11: Thursday
Breakfast: Leftover Paleo Potato Bacon
Pancake or Empty the Fridge Omelet
Lunch: Avocado Chicken Salad over Greens
with EVOO & Lemon Juice for dressing
Note: Try with butter living lettuce this week.
Something different and it is naturally sweet so yummy!
Dinner: Paleo Crockpot Chili
Note:
Day #12: Friday
Breakfast: Smoothie – Your Own Creation
Lunch: Empty the
fridge salad
Note:
#keepthedishesclean #makethemancook #TGIF
Day #13: Saturday
Breakfast: Paleo Banana Nut Muffins
& Omelets
Lunch: Leftover
Paleo Crockpot Chili Served over Baked/Sweet Potato
Note: I am going to try cooking my
potato in the crockpot on High for 4 hours while at church following this recipe
Dinner: Spaghetti Squash Carbonara
w/ Lemon
Chicken
Note: Add kale or Brussels sprouts.
Substitute chicken sausage. Make extra chicken for lunch tomorrow.
Day #14: Sunday
Breakfast: Leftovers
Lunch: Lemon
Chicken over greens
Dinner: Extra
Crispy Waffles
Note: THESE ARE AMAZING!!!! Top with melted ghee or
melted almond butter and shredded coconut or toasted coconut chips. If you are really pursuing Paleo then invest
in blanched almond flour, Amazon, and fall in love
with these waffles!
Prep
Day 1 –
Make salad
Marinade Citrus
Herb Chicken
Cook up bacon for Potato toppings, soup, and Paleo Potato Bacon
Pancake
Dice up veggies for Paleo Potato Bacon
Pancake
Make dressing for Asian Chopped Salad with Citrus Herb Chicken
Explore some Paleo Sauces to spice things up – here
Prep
Day 2 –
Make up bacon for Chili and Carbonara
Prep veggies for rest of week
---note do not make Paleo Banana Nut Muffins
ahead of time
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
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