Thursday, March 5, 2015

Whole 30: Meal Plan for Week 1

Am I making this harder than it needs to me? Probably. But keep in mind that I live for this stuff. Note: many of the items below are hyperlinked to recipes from my own and other food blogs. I like Non Nom Paleo because she's organized, defaults to simple preparations, and makes food that I think my children will eat.

In answer to your questions Nicole, so far: this will be expensive if my children and I eat different meals. So we'll see how it goes. They like meat and veggies and eggs, so maybe we'll be okay. But they aren't going to get full on broccoli, you know?

Here goes.

Day 1: I figure this day's got to be delicious, and quantity has to be significant too since I'm trying to avoid snacks. Just in case, I plan to have hard-boiled eggs, almonds, olives, fruit, Sunbutter, chicken stock, and Sea Snax on hand.

Breakfast: Eggs with salsa and diced ham, green tea
Lunch: Big colorful salad with sunflower seeds, avocado, almonds, pear, olive oil; chia agua fresca
Dinner: Damn Fine Chicken, greens with mustard vinaigrette, baked sweet potatoes, roasted kale

Day 2
Breakfast: Sausage, small fruit, sautéed greens, green tea
Lunch: Roasted cauliflower "pilaf" with loads of veggies, seeds, leftover chicken and mustard vinaigrette; homemade lara bar
Dinner: Squash (or Carrot)-Ginger Soup, big colorful salad with leftover chicken and oil + vinegar, kale chips, spoonful of coconut butter/manna for dessert

Day 3
Breakfast: Fried cauliflower "rice" with ham, peas, sautéed greens, green tea
Lunch: Roast beef slices, salad, olives, almonds, fruit; homemade lara bar
Dinner: Alaskan cod poached in soup with wilted greens and sliced avocado; crudités with Sunbutter

Day 4
Breakfast: Chia-coconut pudding with almonds, sunflower seeds, and blueberries (thawed from frozen), green tea
Lunch: Tuna salad lettuce wraps, baked sweet potato, roasted kale, apple + Sunbutter sandwiches
Dinner: Plantain tortillas with leftover chicken and/or cod, make some scrambled eggs if needed; magic green sauce, cabbagy variation on this date slaw, guacamole, big green salad

Day 5 (meatless; Lenten Friday)
Breakfast: Eggs, tomatoes, magic green sauce, guacamole, green tea
Lunch: Leftover soup, tuna salad lettuce wraps, olives, homemade lara bar if still hungry
Dinner: Spicy Tomato Sauce with Spaghetti Squash, green salad

Day 6
Breakfast: coconut-date-hemp-almond-coffee smoothie pre-workout (I know, kind of cheating - but I do a big workout Saturday mornings and can't eat before hand); roast beef and crudités post-workout
Lunch: Eggs in Purgatory (minus cheese) using leftover spicy tomato sauce, big salad, fruit
Dinner: Spicy shrimp with jicama rounds, leftover date slaw, guacamole, kale-brussels sprouts salad with seeds, lemon juice and olive oil

Day 7
Breakfast: Scramble using whatever is left in refrigerator, green tea
Lunch: Leftovers
Dinner: Roasted sausage and root vegetables, green beans and tomato salad, sautéed chard with garlic

Make-ahead on Day 0
Homemade Lara Bars
Salsa using canned tomatoes
Chicken Stock (I make this weekly, same slow cooker approach but I add garlic, carrot, onion, celery, and pepper corns)
Homemade Mayo

Make on Monday: Damn Fine Chicken Thighs

Make on Tuesday: Squash (or Carrot)-Ginger Soup (double batch) (substitute ghee or coconut oil for butter; could use carrots instead of squash - 2 lbs-ish?)

Make on Wednesday night: Chia Pudding, Tuna Salad

Make on Thursday: Plantain tortillas, Magic Green Sauce (double batch)

Make on Friday: Spicy Tomato Sauce (minus the sugar/honey - double batch) and Roasted Spaghetti Squash

Grocery List*
Ham and roast beef (I have to see if Applegate Farms Uncured Organics are okay)
Sausage (make from scratch if can't find Whole 30 compliant)
Frozen fish (I found wild caught Alaskan cod a TJ's)
Canned tuna
2-3 lbs bone-in, skin-on chicken thighs/drum sticks
3 lbs chicken wings for stock (stock will be used for drinking and in soup)

Greens (salad and cooking; fresh and frozen)
Spaghetti squash

Coconut milk
Chia seeds
Sunflower seeds
Almonds (and/or other nuts that you can tolerate)
Olive oil or avocado oil
Unsweetened sunflower seed butter (or other nut butter)

* Not entirely complete - I'm sure I'm missing some vegetables and other things that I consider staples in our household. Like at first I forgot to mention eggs. But those will be a biggie.


  1. This is worth, like, hundreds of dollars in my book. You are amazing and so organized and crazy efficient. If I didn't love you so much, my jealousy would force me to hate you. This is a lot of food prep- are you planning on doing it day by day, or taking one day a week and doing hours worth of prep? I get overwhelmed very's genetic. Being overwhelmed usually leads to drinking wine. Drinking wine leads to a belly that must be gone by June, 2016.

    1. So, if you look closely (I know you're busy - no judgment), you'll note that I have a prep plan. I'm making a few things on Sunday (but I've already cut down on what I'm making in pursuit of simpler approach) and then like one thing every other day that week. Which is consistent with my standard approach to feeding the fam.

  2. Wait, that's funny. My eyeballs had initially gone straight from Menu to grocery list, and didn't even see the prep plan in between. OMG, OF COURSE you included a prep plan. Because both you, and Mary Poppins, are practically perfect in every way. Still feeling overwhelmed, but also like you're holding my hand and it feels nice.