Clean it up meal plan!

Good morning!

As I mentioned in Friday’s post, my cousins are joining me in a Whole30ish challenge this month.  I’m excited for them to embark on this adventure with me as I really feel it will benefit them both.  Well, honestly I feel it will benefit anyone who does it!  You all know I raved about how I felt after completing my 30 days and while I’ve done a pretty good job staying on track during the Holiday’s I slacked off a little.  A little more alcohol, Paleo treats, some cheese here and there… you know the drill.  So I’d be lying if I said I was feeling as great as I did a few months ago.  I’m feeling a little more bloated, sluggish and have less energy throughout the day.  Nowhere near as bad as before my initial Whole30 but another go around couldn’t hurt right?

For 30 days we’ll be eliminating gluten, dairy, sugar, processed foods, legumes and limiting alcohol.  Like the Whole30 we’ll be trying to focus on eating meals filled with veggies, protein and healthy fats.  We’ll also be limiting snacking and alcohol.  I know, no fun!  To get rid of those sugar cravings that have crept back up on me, we’ll also be cutting out natural sugars like honey and maple syrup.  So what will we be eating?

Well, here’s a week of meals to give you an idea.

Monday –

  • Breakfast – Sweet potato, sausage breakfast casserole
  • Lunch – Turkey, avocado, bacon and dijon mustard wraps with carrots, celery and Paleo Avo Hummus or Paleo Hummus
  • Dinner – Paleo Turkey Chili and a side salad topped with balsamic and olive oil
  • Optional snack – Raw nuts and unsweetened coconut flakes

Tuesday –

  • Breakfast – Sweet potato casserole
  • Lunch – Left over chili
  • Dinner – Coconut oil salmon with steamed broccoli and cauliflower
  • Optional snack –  Veggies and Paleo Hummus

Wednesday –

  • Breakfast – Chicken Sausage, sweet potato, spinach and egg scramble with a side of fruit
  • Lunch – Ground turkey, sweet potatoes, spinach and sauerkraut
  • Dinner – Crock-pot chicken thighs
  • Optional snack – Deviled Eggs

Thursday –

  • Breakfast – Grapefruit, deviled eggs, with raw nuts and coconut flakes
  • Lunch – Left over chicken thighs
  • Dinner – Burrito bowls
  • Optional snack – Larabar

Friday –

  • Breakfast – Vegetable and chicken sausage skillet with an egg on top (Or scrambled)
  • Lunch – Chef salad
  • Dinner – Baked mustard lime chicken
  • Optional snack – Veggies and hummus

Saturday –

  • Breakfast – Bacon and vegetable frittata with fruit
  • Lunch -Wing it
  • Dinner – Out

Sunday –

  • Breakfast – Apple pie omelets with a side of sauteed spinach in coconut oil
  • Lunch – Turkey avocado wraps with veggies and hummus
  • Dinner – Shepards Pie with salad

I planned my meals and grocery shopping around what was on sale at Sprouts this week.  I had several items already but here is a grocery list with most of what you would need for the full week.

Meat –
  • Ground Turkey
  • Wild caught salmon
  • Organic chicken thighs
  • Organic chicken breasts
  • Chicken Apple Sausage (Applegate farms or Bilinski)
  • Ground Sausage
  • Optional Grass-fed beef or bison
  • Nitrate free turkey breast (Applegate farms is best)
  • Eggs
Produce –
  • Avocados – 4-5
  • Organic Spinach
  • Organic Sweet potatoes 5
  • Grapefruit 2
  • Brussel Sprouts
  • Broccoli
  • Cauliflower
  • Organic Romaine
  • Turnip 1 large
  • Organic Carrots
  • Organic Celery
  • Parsnips 3
  • Garlic
  • Onion
  • lime/lemon 2 -3 of each
  • Organic Apples
  • Cilantro
Pantry Staples –
  • Coconut milk – 2 cans
  • 28 oz can diced tomatoes
  • Sunbutter or Almond Butter (Maranatha of both is great)
  • Unsweetened Coconut flakes
  • Raw nuts – Macadamia, cashew, almond
  • Dijon Mustard (make sure no sugar is added.  Trader Joes or Sprouts brand is good)
  • Sundried tomatoes
  • tahini paste – Maranatha makes a good one
  • LARABARS – make sure they don’t have any chocolate chips
  • Organic chicken broth – 1 box or two cans
  • Coconut oil
  • Ghee (optional)
If you have a Costco membership I highly recommend starting there as they have a TON of organic items that will last you awhile.
Organic ground turkey
Grass-fed ground beef
Organic chicken thighs
Organic chicken breasts
Applegate farms chicken apple sausage (make sure it doesn’t have added sugars)
Organic Eggs
Organic spinach
avocados
Organic sweet potatoes
Organic apples
Organic carrots
Brussel sprouts
mushrooms
Almond butter
Coconut oil
Nitrate free turkey breast lunch meat
Organic diced tomatoes
Organic tomato sauce (nothing added)
Ghee
Sprouted pumpkin seeds
Last but not least, meal prep!  Here’s what I’ll be doing today to prepare for my week.
  • Roast brussel sprouts, turnips (make sure to peel), and mushrooms with olive oil and seasonings
  • Wash spinach
  • Cook one package of ground turkey (or beef) with cumin, sea salt, garlic powder, a little chili powder, and pepper for burrito bowls and lunches.
  • Peel, dice and roast 2-3 sweet potatoes
  • Boil 4-6 eggs
  • Make paleo hummus
  • Cook sausage for casserole
  • Make sweet potato egg casserole.  Shred 1 large sweet potato and layer it in a 13×9 inch pan.  Top that with spinach followed by cooked sausage.  Whisk 10 eggs with a little coconut milk and pour over the top.  Bake at 375 for 40-45 minutes.
  • If you have time you could even prep the ground turkey for tomorrows Paleo turkey chili.  Just brown and put into a container so it’s ready to toss into the crock pot!
  • Chop vegetables for snacks
  • Make Paleo mayo.  I use this super easy tutorial from The Clothes Make the Girl.

That’s it for today!  I’m off to make breakfast and get started on meal prep.

Have a great Sunday!

QUESTIONS – 

  • Are you interested in joining us?  Message me if you’d like any more information!  
  • Do you food prep on Sundays?  
  • What’s on your meal plan this week? 
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Comments

  1. I’m on Day 11 right now…feeling great! I might try that casserole next week. I am trying some new ideas for breakfast and today I am making spinach artichoke quiche for the week. It sucks because I can’t really get any compliant sausage. The applegate farms brand has cane sugar.
    I also made vegetable beef soup for lunches. I usually chop a bunch a veggies too on Sundays to save time during the week. A lot of people would consider this a drag but I love my Sunday food prep. I actually look forward to it.

    • Giselle Schroer says:

      Way to go! Almost half way there!
      The Chicken Apple chicken sausage does not contain any sugar. We usually get Bilinski sausage which has not sugar but it’s only at one store in our area so sometimes I’ll get the Chicken Apple Applegate instead. If you’re looking for ground sausage for casseroles it’s super easy to make your own. I just made some really yummy patties today using sausage spices like fennel seed, garlic salt, thyme, nutmeg, sage, sea salt and pepper, some shredded apple and natural lean ground pork. Delicious!
      Like you, I love my Sunday food prep! It’s relaxing and makes meals a cinch during the week 🙂

      • Kelly Travascio says:

        The Applegate Chicken and Sausage may have some form of sugar in it. I bought it this weeekend and thought it was compliant. However, on their website their italian sausage that is compliant has sugar free labeled on its product information. The chicken and sausage does not have sugar free labeled on product page. I will have to look again when I get home to see if there is any sugar in the ingredientss. Do you ladies think that because of the fruit juices it is not sugar free? I hope there isn’t any added sugar in it…

        • Giselle Schroer says:

          The Chicken sausage doesn’t have any sugar, just apples and apple juice to sweeten them so are compliant 🙂

  2. Sounds great! Since eating this way makes you feel better, go for it! I love shopping at Costco. =)
    Is there any way to make it vegetarian?

    • Giselle Schroer says:

      In the book that I base this off of, It Starts with Food it discuss’ how difficult it would be to make this vegetarian since a lot of your protein and nutrients comes from animal products. Also, since there is no legumes allowed it might be harder to get enough proteins. Check their blog though, Whole9blog as they might have more insight 🙂

  3. I am always so amazed by your Whole30-ing. I don’t think I have the willpower!

  4. I would love to try this someday… maybe I’ll just come live with you so you can take the chore out of prepping for me?? 😉 I never cook meat, so it would be HARD for me to get into the habit of this.

  5. I spy some yummy meals coming your way!

  6. Great weak of meals. I had a whole weeks worth of meals planned, however since I’m still recovering from surgery they just haven’t been happening. I’m hoping by Wednesday I’ll be back in the kitchen. We shall see – if so, one meal I’ll be preparing is Mexican Baked Eggs with Black Beans, Tomatoes, Green Chiles, and Cilantro:

  7. Jennifer Wear says:

    I’m curious about how you do post Whole30.

    I’ve never done the Whole30 but I’m pretty Paleo compliant 90% of the time (my only vices–plain greek yogurt and chocolate).

    I’ve been considering doing the Whole30 because I got waaaay off track over the holidays, but in reading the forums people seem to go a little crazy after they get off. I’m afraid that I will do the same thing and I’d almost rather just give up the sugar and yogurt permanently then lose my mind like a lot of people seem to post-Whole30.

    What are your thoughts on this?

    • Giselle Schroer says:

      Personally I found it easier to stay closer to Paleo when I finished the Whole30 than before. Like you I was eating 90% Paleo before but after the Whole30 was more like 99%. Over the Holidays I got a little off track which is why I’m doing round two but was still very Paleo. I think you’d do great!