Monday, January 5, 2015

Whole Family Whole30 Wk1


This week our family faced temptations of Donut Sunday at church, free treats and pizza at work, being away from home during meal time, and last minute changes in the menu. We overcame them all with great success! By having our plan in front of us, great meal portions with satisfying foods, we were able to not be caught in a moment of desperate hunger. This week our children have been gracious, trying new foods and finding new likes. Their attitudes have been more pleasant and attentive. As a family we seemed to have more energy to start the new year with fun projects and a whole house cleaning. My husband and I have less fatigue = more energy, stayed healthy while encountering people in high flu season, feel well rested, can multi-task with no brain fog = better focus. All that is the real highlight, but in addition the two of us both lost 5-7 lbs each!


This is our first week on the Whole Family Whole30 Meal Plan (click for details & other weeks). Check the Meal Plan for links to the recipes and add them to your Pinterest board or recipe box! Look below for changes or add-ons we made marked with a (*) to accommodate for our family's size and tastes. A few pictures feature the child size portion, baby food version or leftovers for my husband's work meals.
*Grocery List and Menu PDF TO PRINT here!

Wk1 Day1
B: Blueberry Coconut Chia Pudding
    *We used chia, almond milk, coconut flakes, frozen blueberries and a little orange juice
Blueberry Coconut Chia Pudding
L: Baked Chicken w/ Pineapple Salsa (or Hawaiian Chicken Kabobs
    *add a side of cauli-rice, whole green onion, greens, and/or dried apples
Pineapple Salsa Chicken 
Snack: Tea & sliced apples
S: Lemon Pepper Cod / Tilapia

with Steamed Spinach and Summer Squash Sauté
Lemon Pepper Fish and Summer SquashLemon Pepper Fish and Summer Squash
Hubby's Take-Out Takeout Day1

Wk1 Day2
B: Egg Muffins with Hot Cinnamon Apple Slices (recipe)
Egg Muffins and Warm Cinn ApplesEgg Muffins and Warm Cinn Apples
L: Strawberry Chicken Spinach Salad w Poppyseed Dressing
*Baked extra chicken with Hawaiian Chicken Day1. Cut up for salad. Toasted almonds in coconut oil.
Strawberry Chicken Spinach SaladWhole30 Day2 baby 
Snack: Salami wrapped pickles
*You could add Ghee or leave plain
Baptism Edward Joseph
S: Taco Salad with (leftover) Pineapple Salsa
Hubby's Take-Out
Egg Muffins and Warm Cinn Apples Whole30 Day3

Wk1 Day3
B: Hard Baked Eggs, Grapes & Banana, and Homemade Turkey Sausage (or Chicken Apple Sausage)
*Make ahead: Bake Eggs in Muffin pan 350* for 30min. Soak in cold water until chilled. Store dry in fridge.
Hard Baked EggsWhole30 Day3

L: Bell Pepper Crust Deli Sandwiches with Jicama, Cucumber and Guac
Whole30 Day3Whole30 Day3
Snack: Pistachios, Raisins and Lime Water
Pistachios Raisins w Lime Water
S: Oven Roasted Turkey with Broccoli and Mashed Potatoes (or Cauli-rice) Roasted Turkey Broccoli Potatoes
Hubby's Take-Out
Whole30 Day3Whole30 Day3

Wk1 Day4
B: Fried Cinnamon Bacon-Pineapple-Apple with Sweet Potato (chips)
*Baby had the bacon mix pureed then added some apple sauce.
Cinn Bacon-Pine-Apple and Sw Pot Chips
L: Ham (or leftover turkey) Lettuce Wraps with Winter Fruit Salad
Ham Wrap and Winter Fruit SaladTurkey Wrap and Fruit
Winter Fruit SaladOrange Flower
Snack: Veggies and Guac Whole30 Day3 
S: Slowcooker Beef Roast with Bacon Brussel Sprouts

Whole30 Wk1
Hubby's Take-Out Hubbys TakeOut Day4
Wk1 Day5
B: Eggs and Spaghetti Squash Hashbrowns w remaining fruit
*Drain your Sp Squash well, and DONT use a waffle iron - (what a mess).
L: Leftovers
Snack: Dried Bananas and Cashews
S: Very Veggie Meatloaf and Mashed Potatoes
Wk1 Day6
B: Sliced Peaches with Sausage
Whole30 Wk1
Whole30 Wk1Whole30 Wk1
Snack: Frozen Grapes (pin)
S: BBQ Pulled Pork Lettuce Cups w Green Beans and Dill Pickles
*We bought Kirkland Pulled Pork from Costco. A Great item to have on hand for a quick meal!
Whole30 Wk1
Wk1 Day7
B: Scrambled Eggs w sweet peppers, avocado and bacon
w Sliced Apples
Whole30 Wk1
L: Tuna Cucumber Salad
*2 Cucumbers, 4 Lg Cans Tuna, 1 Bell Pepper, 1 bunch Radishes, 1/2 Onion, 2 Carrots, 1c Paleo Mayo-Tartar
Whole30 Wk1 Tuna SaladWhole30 Wk1 Tuna Salad Babyfood
Snack: Dried Apple Slices and nuts
S: Curry Chicken Stir Fry
w extra Broccoli (or Cauliflower-Rice)
Whole30 Wk1 Curry Chicken StirfryWhole30 Wk1 Day7 BabyFood
*HINT: Freeze unused spinach, summer squash, grapes, diced peppers, and onions before they go bad. Dehydrate overripe bananas and other fruits. Bake sweet potatoes and zucchini into chips. Bulk meat can be premade and frozen into next week's quick meals such as meatloaf, meatballs, marinated chicken, etc.
For more tips, see this link!
GROCERY LIST
*List includes items to make dressings and sauces.
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

3 comments:

Wendy Gill said...

Hello! I'm typing from Columbus, Ohio and about to do my first whole 30 with my family. I am knee-deep in planning for a 4/1 start, and I just had to thank you - and then thank you some more - for all of this information, how well you documented everything, pictures included, etc. You are immensely helping me as I give this a try!!!!

Anonymous said...

Hi there is this shopping list for all the weeks or does this only cover week one? Im reading it and thinking i cant afford that much food each week

Melissa Michalek said...

Just noticed I have comments on this! Yeah! Sorry, took so long. These ingredients are mostly stuff to stock up on and many things will last you awhile. Some you may already have on hand. You may also be starting when other groceries are in season or not, so use this as a guide for ideas. If you're doing this yourself, you might be okay with one cucumber and a few apples, and a few pounds of ground turkey may last you a couple weeks. Where I'm buying about $300 worth of groceries a week for a family of (now 9), and everything is in bulk. Many who've experienced this say that it's not about how expensive clean eating is, it should be the concern why everything else is so cheap?! Invest in your health now, manage your budget and decide how much you can spend a week. If you can't buy all organic, at least grab the fruit, veggies and meat that is the best price for you - versus grabbing a box of instant potatoes and spam. Best wishes! You can do this!

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