1.25.2017

Whole 30 Meal Plan: Week One

With the first seven days on the fourth round of Whole 30 behind me, I want to share my week one meal plan with you.


As a reminder (or if you are new), Whole 30 focuses on eating three meals a day (no snacking, but I snack if I get hungry then make the necessary changes to my meal to prevent hunger in between). For today’s post, I am going to share what I ate this last week for breakfast, lunch & dinner, plus reveal my strategies I use when meal planning. I suppose I could have shared that on my previous post, which talks about meal planning and grocery shopping. Eh, better late than never!

***Please keep in mind that some of the meals below are marked with an asterisk. PAY ATTENTION TO THE ASTERISK! Although I have linked to most of the recipes, an asterisk means a substitution was made to certain ingredients to make it an acceptable Whole 30 meal. Be sure to scroll below to read the necessary changes.***

Without further delay, here are the strategies I keep in mind while planning each meal:

Breakfast
For the most important meal of the day, I keep it simple. I eat breakfast at work and usually make a lot of these items on Sunday to eat during the week. Breakfast on Whole30 is not your typical breakfast. I am VERY boring for breakfast and pretty much eat the same thing throughout the week.

Deviled Eggs
Lunch
I make a batch of chicken salad and eat dinner leftovers throughout the week. I throw in a few different sides and eat many baked potatoes with ghee.

The BEST Chicken Salad Ever

Dinner
I mix up the meats so we aren’t eating the same thing (like poultry) seven days a week. Since we have a sometimes-busy schedule, I base certain meals (Instant Pot or slow cooker dishes) on nights when we have activities late in the afternoon. I also do not modify a recipe to meet my serving size. There may only be three of us, but leftovers are always welcome!
 
Brussels Sprout Chips & Orange Chicken

Kale Chips
Now that you have experienced a brief look into my mind while planning for the week, here’s what I ate for week one on round four of Whole 30:

Whole 30
Week One
Breakfast
Lunch
Dinner
Monday
Coffee with NutPods Creamer
Aidells Chicken & Apple Sausage
Apple w/Almond Butter
Roasted Veggies/Mashed Potatoes
Deviled Egg
****Chicken Salad
Deviled Egg
Roasted Broccoli/Mashed Potatoes
*Instant Pot BBQ Ribs
Mashed Potatoes
Roasted Broccoli
Tuesday
Wednesday
Chicken Puttanesca
Roasted Brussels Sprouts
Crispy Potatoes
Thursday
Leftover Orange Chicken
Chicken Salad
Deviled Egg
Crispy Potatoes
Friday
Leftover Orange Chicken
Chipotle
Saturday
Leftover Chicken Puttanesca
*Make sure to the BBQ sauce used is Whole 30 compliant. I buy mine from Tessemaes
**Nix the brown sugar. Substitute coconut aminos and arrowroot powder for the soy sauce and corn starch. Make sure all other ingredients (i.e. ketchup and OJ are Whole 30 compliant).
***Follow the dairy free parts of the recipe. 
****Use Whole 30 mayo. Check out my link below (Whole 30 Food Processor Fun) for a recipe. 

It is important to continuously mix up your recipes when participating in Whole 30 to prevent boredom from setting in. Boredom can lead to failure and nobody likes a failure, but don't be afraid to find something you like and stick with it. There are some staples that I can’t get enough of and have no problem eating over and over (i.e. chicken salad or baked potatoes). 

Still curious about Whole 30? Simply shoot me an email or comment on this post and I will be glad to help you, if possible! I also have a small (but mighty) arsenal of Whole 30 posts, such as:




8 comments:

  1. No snacking? Ahh That would be trouble for me! haha. Actually I find smaller meals easier to digest. However, i LOVE these food options!

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    Replies
    1. Surprisingly, the no snacking part isn't that bad after the first week or so.

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  2. I made a while ago a meal planner template. Never used it. I'm so, so bad at it. I needed some inspiration so thank you for sharing your list!

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  3. I have heard a lot of good things about the Whole 30. I purchased one of the books and thought about trying it. I keep thinking about the wine I can't have though. That may a little tough to go without for 30 days. All of these recipes sound so good!!!

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    Replies
    1. Dooooo it! I love wine- I promise it isn't that bad to forgo for thirty days!

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  4. These look so good! I wish I could meal prep but then again I don't know where I will be most days so it is a little hard to plan around that. I've been wanting to find this book and get started though. Somethings need to change for the better right.

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    Replies
    1. Do read the book. If your schedule is unpredictable it could be challenging, but organization is KEY.

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