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Whole30 |
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Week1 Meal Plan |
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Day |
BREAKFAST |
LUNCH |
DINNER |
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Mon |
Eggs, Kale and Potatoes |
Roasted Brussel Sprouts,
Bacon and Balsamic w/sunflower seeds |
Turkey Stew |
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Tues |
Pumpkin Apple Breakfast Bake |
Egg Salad on Romaine |
* Stir Fry with Roasted Cabbage |
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Wed |
** Eggs with Pesto |
Potato Salad on Greens |
***Spaghetti
Squash with meatballs |
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Thu |
****Grain Free Oatmeal |
Loaded Veggie salad with
pumpkin seeds, nuts & vinaegrette |
Pakistani Kima |
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Fri |
Eggs Fritatta |
Leftovers |
*****Applegate sausage with homestyle stuffing |
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Sat |
Pumpkin Apple Breakfast Bake |
Curry Chicken Salad on
Romaine |
Leftovers |
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Sun |
Omelette |
Lefrtover Spaghetti Squash with Pesto |
****** Curried Butternut Squash Soup |
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Whole30 |
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Week1 Groceries |
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Produce |
Protein |
Sauces/Spices |
Shelf Staples |
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Apple x 10 |
Grass fed Beef x 2 lbs |
Dijon Mustard |
Pecans |
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Bananas |
Turkey, ground x 2-4 lbs |
Mustard powder |
Cinnamon |
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Bubbies Pickles |
Eggs x 3-4 dozen |
Mayo |
Pumpkin Puree |
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Butternut Squash x 1 |
Chicken, whole x 1 |
Marjoram |
Balsamic Vinegar |
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Cabbage x 2 |
Applegate Sausage - any
variety |
Paprika (1T) |
Tomato Paste |
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Carrots x 3 lbs |
Turkey Bacon |
Cumin (2t) |
Canned Tomatoes x 2 |
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Celery x 2 bunches |
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Curry Powder |
Coconut Flour |
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Garlic x 3 heads |
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Nutritional Yeast |
Almond Flour |
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Green Beans x 1 lb, fresh
or frozen |
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Thyme |
Sunflower Seeds |
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Kale x 1 bunch |
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Turmeric |
Ghee |
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Mushrooms |
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Unsweetened Nut Milk |
Dates |
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Onions x 6 (some for
both) |
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Pumpkin Pie Spice |
Broth x 3 |
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Potatoes x 2 lbs |
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Coconut Aminos |
Olive Oil |
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Red Peppers x 3 |
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Kimchi |
Gim/Seaweed |
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Romaine Lettuce x 2
bunches |
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Vinegar |
Coconut Milk |
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Shallot x 1 or just sub
with onion |
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Ginger |
Avocado Oil |
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Spaghetti Squash x 2 |
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Chili powder (2 T) |
Almonds |
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Sweet Potatoes x 5 |
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Sage |
Shredded Coconut Flakes |
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Lemons x 9 |
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Oregano |
Coconut Oil |
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Cucumbers x 4 |
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Pumpkin Seeds |
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Coconut Butter/Manna (good source of
healthy fat; can add to coffee) |
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Whole30 |
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Week1 Snacks |
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* I ALWAYS keep snacks on hand to
avoid a case of "HANGRY". |
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Apples with
Almond Butter or Just Almonds, Rosemary roasted cashews/almonds, Pistachios,
Dried Fruit (look for no sugar added!), Beef Jerky Sticks (Paleo Valley or
Chomps), Banana with Nut Butter and Cinnamon, Carrots/Cucumbers/Veggies/any
veggies plain with with Whole30 Compliant Ranch. |
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NOTES - feel free to
ask questions/clarification |
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*Stir Fry -
you can alternate cabbage with caulirice.
Wrap stir fry bites with gim/seaweed and with an optional dip of
coconut aminos; you can add an optional fried egg |
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**Pesto Recipe -
don't have to use blanched almonds; I use raw almonds. The nutritional yeast is a must, in my
opinion for the yummy flavor! |
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*** You can use the
instapot or oven for the spaghetti squash.
I buy and make two at at time to have leftovers. The meatballs can be made with either beef
or turkey. Find a spaghetti sauce
without sugar - check the label! I
have found these at Kroger's and Whole Foods - prices range from $3-$5 a
jar. |
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**** Yes ,this is
faux 'oatmeal', but I've included it as an alternate to eggs and because it
is still just whole foods, mixed together. |
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*****Homestyle
Stuffing - I feel like it meets the 'spirit' of Whole30 because it is a bunch
of whole food ingredients tossed together, seasoned and baked. |
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***** Butternut
Squash Soup: Leave out the honey |
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