Whole Family Whole30 Wk1 This is our first week on the Whole Family Whole30 Meal Plan (click for details & other weeks). Each day I set aside a portion for my husband’s breakfast and lunch the next day. I lovingly call it “Hubby’s Take-Out.” We purchased enough groceries that doesnt allow for seconds or leftovers. Anything that seems leftover, such as a large cooked roast, I cook once but split it up for another meal. Buying in bulk seems like a lot to your fridge, but if you bring it home and prep it - you can quickly throw it in your freezer to bake later in the week or save for the following week. Wk1 Day1 B: Blueberry Coconut Chia Pudding L: Baked Chicken & Pineapple Salsa (recipe) w Cauliflower-Rice & Green Onions Snack: Tea and Sliced Apples S: Lemon Pepper Cod / Tilapia w Cooked Spinach & Summer Squash Saute
Wk1 Day5 B: Spaghetti Squash Hashbrowns (recipe) w Eggs and Fruit L: Leftovers Snack: Dried Bananas and Cashews S: Very Veggie Meatloaf (recipe) and Potatoes w homemade ketchup
Wk1 Day2 B: Egg & Veggie Muffins with Baked Cinn Apple Slices (recipe) L: Strawberry Chicken Spinach Salad (recipe) Snack: Salami and Pickles S: Taco Salad w leftover Pineapple Salsa
Wk1 Day6 B: Sliced Peaches with nuts or sausage L: Mango Chicken Drummies (recipe) w Sweet Potato Fries (recipe) Snack: Frozen Grapes S: BBQ Pulled Pork Lettuce Cups w green beans and dill pickles
Wk1 Day3 B: Hard Baked Eggs and Breakfast Sausage w Grapes & Banana (recipe) L: Bell Pepper Crust Deli Sandwiches w Jicama, Cucumber and Guac dip Snack: Lime Water w Pistachios & Raisins S: Oven Roasted Turkey w mashed potatoes and broccoli
Wk1 Day7 B: Scrambled Eggs w bacon and veggies w apple slices L: Tuna Cucumber Salad Snack: Dried Apples and Nuts S: Curry Chicken Stir Fry (recipe) w extra broccoli or Cauliflower-Rice
Wk1 Day4 B: Fried Cinn Apple Bacon & Pineapple w Sweet Potato chips L: Turkey (Leftovers or Ham) Lettuce Wraps w Winter Fruit Salad Snack: Veggies and Guac S: Beef Roast w Bacon Brussel Sprouts (recipe)
*HINT: Freeze unused spinach, summer squash, grapes and diced peppers and onions before they go bad. Dehydrate overripe bananas and other fruits. Bake sweet potatoes and zucchini into chips.
http://michalekkitchen.blogspot.com/2015/01/whole-family-whole30-wk1.html
GROCERY LIST *Includes ingredients to make homemade sauces and dressings SEEDS, NUTS & SEASONING All Spice Almonds Apple Cider Vinegar Cashews Cinnamon Chia Seeds Cloves, ground Coconut Flakes (unsweetened) Coconut Oil Coconut Aminos Curry Powder Fish Sauce (opt) Garlic (fresh or minced, & powder) Ghee (Clarified Butter) Ginger, ground Italian Seasoning Lemon Pepper Mustard, gluten free (Dijon) Olive Oil Onion Powder Paprika Pistachios Poppyseeds Red Wine Vinegar Salt & Pepper Seasoned Salt (opt) Seasoning of choice for drumsticks Slivered Almonds Taco Seasoning (recipe) Tumeric MEAT, FISH & PROTEIN Almond Butter Bacon (Low Sodium Pork) Beef Roast Chicken Breasts Chicken Drumsticks Deli Meat (Salami & Ham) Eggs (aprx 2-3 eggs/person per meal) Fish Cod and/or Tilapia Ground Beef or Turkey Oven Roasted Turkey Pulled Pork Tuna Sausage (pork to season, or chicken apple)
OTHER Almond or Coconut Milk (Whole30 compliant) FRUIT & VEGGIES Apples (fresh & dried) Avocados (and/or Guac) Bananas (fresh and opt dried) Blueberries, fresh or frozen Broccoli, fresh or frozen Brussel Sprouts Carrots Cauliflower, fresh Celery Cranberries, fresh or frozen Cucumbers Dates, Medjool Grapes Grapefruit Green Beans Green Onions Jicama Kiwi Lettuce (Short or Long Romaine heads) Limes Mangoes, frozen Orange (for juice) Peaches, fresh or canned in juice Pickles, Dill Pineapple Potatoes (or more cauliflower) Pomegranate Radishes Raisins Red Onions Spinach Spaghetti Squash Sprouts, onion or alfalfa (opt) Strawberries Summer Squash / Zucchini Sweet Peppers (grn, red, yel, org) Sweet Potatoes (for chips & fries) Tomato Paste White Onion Winter Fruit
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