Monday, February 23, 2015

WHOLE 30 OUR WAY Meal Round-Up

All the recipes from #Whole30ourway in one place! 
Recipe titles click thru to recipe sites. 
For recipe modifications and notes see the meal plans 
which contain details for each recipe. 

Beyeler Family Favorites from this round up in Red!

BREAKFAST


LUNCH


DINNER


DESSERT

  • Grilled Cinnamon Bananas
  • Banana Sundae Bowl - sliced banana topped with warm almond butter, shredded coconut, & a dash of cinnamon

Snack Idea -

  • Nuts
  • Sweet & Salty Coconut Chips
  • 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

Paleo Staples



Sunday, February 8, 2015

Meal Plan #5 - Simplified

Due to an expected weddings and fundraising mission's trip yard sales our weekend and next week are very busy and we will be keeping it very simple around here. Sorry no time for printable and shopping lists this week.

MEAL PLAN #5
February 9-15

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.
·      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 #29: Monday
Note:

Day #30: Tuesday ****LAST DAY!
Dinner: Crockpot Salsa Verde Chicken served as Taco Salad with Avocado Lime Dressing
Note: Crockpot Salsa Verde: Chicken in crockpot, pour jar salsa verde over chicken, cook!! (Trader Joe’s has a good salsa verde.) Cilantro Lime Dressing: 1 avocado, juice from 1 lime, 2 -4 tbsp avocado/olive oil, garlic salt, fresh cilantro.

Congratulations! 30 days of Whole Eating Done,
Now what?
Start to reintroduce things slowly so you can evaluate what your body is responding to. I really like this article by Balanced Bites - click here

Day #31: Wednesday ***INTRODUCING HONEY
Dinner: Crockpot Teriyaki Chicken served with steamed stir fry veggies.
Note:  substitute coconut aminos for soy sauce and arrowroot/tapioca starch for cornstach

Day #32: Thursday*** INTRODUCING WHITE RICE
Dinner: Leftover Crockpot Teriyaki Chicken over white rice with veggies
Note: Why white rice? read here 

Day #33: Friday***nothing new today, read your body
Note: #keepthedishesclean #makethemancook #TGIF

Day #34: Saturday***LOVE Dinner – INTRODUCING GOAT CHEESE
Note: this is one of mine and Andrew's favorite restaurant dinners that we can make Paleo friendly J

Day #35: Sunday
Note:  yummy!



Lunch –
       Lunches this week will be leftovers and smoothies
Breakfast –
         Breakfast this week will be green juices, bulletproof coffee or breakfast casserole

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



Monday, February 2, 2015

Meal Plan #4 - Includes Shopping List Help & Printable Weekly Menu

MEAL PLAN #4
February 2-9

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.
  • 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 Wednesday/Friday/Sunday and Leftovers on Tuesday (we have small group). 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 #22: Monday
Breakfast: Easy Peasy Banana Pancakes with almond butter, coconut shreds and cinnamon
Note: Try a green smoothie mid morning to get your greens on!
Lunch: Perfect Cobb Salad add meat if desired
Note: This can be made anyway you want, use what you have!
Dinner: Coconut Crusted Chicken Tenders (Serves 4, may want to double) With Rosemary Sweet Potato Wedges & Skinny Garlic Aioli with side salad
Note: Kids are going to love this meal. For chicken tenders you can make substitutes for the coconut flour such as almond/cashew meal or even a starch – arrowroot or tapioca #usewhatsinthepantry. For the Aioli substitute the yogurt for paleo mayo (not into making your own mayo, there is a new brnad I’m seeing everywhere called JUST MAYO, has very clean ingredients but does contain sugar)

Day #23: Tuesday
Breakfast: Smoothie
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: Perfect Cobb Salad add leftover coconut crusted chicken and sweet potato fries
Note: If you don’t have a spiralizer you can use other methods see here or here .

Day #24: Wednesday
Breakfast: leftover Easy Peasy Banana Pancakes with fresh berries, coconut shreds and melted ghee
Lunch: Perfect Cobb Salad add meat if desired
Note:  Put a new twist on it with different veggies, add avocado or potatoes.
Lunch: Leftover Greek Meatballs over greens
Note:  Love the options on this meal and another kid favorite. A good meal to try a new dip or easy homemade ketchup!

Day #25: Thursday
Breakfast: Smoothie

Day #26: Friday
Note: You can use Pancetta in place of Prosciutto, I found Whole30 approved at Sprouts.  Use what veggies you have or you would like. But also try something new!
Note:  Using leftover Citrus Herb Chicken
Note: Crockpot meal so start prep early.


Day #27: Saturday **Happy Leftovers Day**
Breakfast: leftover Prosciutto-Wrapped Mini Frittata Muffins
Note:

Day #28: Sunday
Breakfast: Empty the fridge omelet
Lunch: Leftover Crispy Carnitas over greens with Avocado-Lime Dressing or over a baked potato
Note:  Avocado-Lime Dressing – ½ cup avocado or olive oil, 1 avocado, 1 lime juiced, garlic salt to taste – blend, enjoy!
Dinner: Green Smoothies, Scrambled Eggs, and Bacon!
Note:  Kids favorite.



Prep Day 1 – to make the week easier take a few hours and do the following…
Cobb Salad Dressing Prepared
Prep veggies for beginning of week

Prep Day 2
Marinade Chicken for Citrus Herb Chicken
Make Salad



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

Here are your helpful printables:

  1. Printable Meal Plan #4 With Notes - click  HERE
  2. Printable Recipe Ingredient List - click HERE - This has every ingredient for every recipe so you can scan to make your shopping list, also includes my helpful shopping tips.
  3. Printable Weekly Schedule - click HERE - post on the fridge!