Whole 30 - Week 2

Please ignore the outdated blog and lack of detail. A new blog is in the works and I will go back and add more detail then!

Breakfast - Casserole with bacon and mushrooms, topped with salsa
Lunch - Lettuce Sandwich wrap
Dinner - Left Over Stew

Breakfast - Left over casserole
Lunch - Turkey Nachos
Dinner - Baked Chicken Wings with Frozen Fries and Dump Ranch

Breakfast - Scrambled eggs with bacon and fruit
Lunch - Whole 30 Greek Salad topped with tuna fish
Dinner -Crock Pot Spaghetti Squash and Meatballs 

Breakfast - Left over casserole
Lunch - Left Over Spaghetti Squash
Dinner - Shrimp Marinara and Zoodles

Breakfast - Hard boiled eggs with Lara Bar and Fruit
Lunch - Left over Zoodles
Dinner - Grilled Steaks with veggies

Breakfast - Eggs, bacon and fruit
Lunch - Greek Salad
Dinner - Out

Breakfast - Left Over casserole
Lunch - Mooyah burger on lettuce
Dinner - Potato, Salmon and Asparagus 

Grocery List Broken down by meal: (sorry for the lack of format, I can't get it to work and it's driving me crazy!)

Spaghetti squash and meatballs

One medium spaghetti squash.

One pound of ground Italian sausage or ground beef (I don’t like Italian sausage)

One can of tomato sauce, I used a 14 ounce can.

2 tbsp of hot pepper relish (optional).

4 to 6 cloves of garlic, whole.

2 tbsp of olive oil.

Italian seasoning (Oregano, Basil, Thyme) to taste, I used about 2 tsp

 

Zoodles with Shrimp

• 3 small-med zucchinis, peeled and spiralized
• 8 oz shrimp, peeled and ready to cook
• generous pinch sea salt
• ¼ tsp smoked paprika
• 1 tbsp cooking fat of choice
• 1 15 oz can organic diced tomatoes, drained
• 1-2 tbsp olive oil
• 2 cloves garlic* chopped
• 2 tsp Italian seasoning blend
• ¼ cup chopped fresh basil
• ½ tsp salt (or to taste)
• ¼ tsp crushed red pepper

Baked Buffalo Wings

• 2 1/2 pounds chicken wings
• 2 tablespoons avocado oil
• 1 teaspoon salt
• 2 teaspoons garlic powder
• 1/4 cup ghee
• 1/2 cup buffalo sauce (I use Frank's Red Hot)

Potato, Salmon and Asparagus One Pan Dinner {Clean, Easy & Delicious}

• 2 lb Little Potatoes or small Yellow Potatoes thoroughly scrubbed and quartered (I had combination of both)
• 1.5 lb salmon, cut into 4 portions
• 1 lb asparagus
• 2-3 tsp salt
• 2 tsp ground mustard
• 1 tsp paprika
• 1/2 tsp ground ginger (*optional)
• 1 tsp freshly ground black pepper
• 4 lemon slices (*optional) – I didn’t use any because I didn’t have any on hand, but it’s good to add them.

• 4+ Tbsp olive oil
• 4 cloves garlic, pressed or minced

Ground Turkey Plantain Nachos

• 1 lb organic 93% lean ground turkey
• 2 TB of your favorite taco seasoning (this one is great and Whole 30-compliant)
• 1 6 oz bag of plantain chips (Trader Joe’s are my favorites, or you can make your own!)
• 2 cups shredded lettuce
• desired toppings: onions, peppers, tomatoes, salsa, guacamole, etc.

Greek Salad

• Head romain lettuce
• tomatoes
• cucumber
• Red onion
• Kalamata olives
• Red wine vinegar
• garlic

Breakfast Casserole

• 1 pound bacon
• Frozen Hashbrowns
• 6 Beaten Eggs
• 1 c. Coconut Milk
• ¼ t. Pepper
• ¼ t. Salt
• Salsa (optional)

Dump Ranch

• 1 egg (room temperature)

• 1 cup "light" olive oil

• 1 tablespoon lemon juice

• 2 tablespoons red wine vinegar

• 1 teaspoon salt

• 1 teaspoon pepper

• 3/4 teaspoon onion powder

• 3/4 teaspoon garlic powder

• 1/2 cup full fat coconut milk

• 1 handful dill (or herb of choice)

Grocery List for the week (if doing every meal):

One medium spaghetti squash.

One pound of ground Italian sausage or ground beef (I don’t like Italian sausage)

One can of tomato sauce, I used a 14 ounce can.

2 tbsp of hot pepper relish (optional).

13 cloves of garlic, whole.

olive oil.

Italian seasoning (Oregano, Basil, Thyme) to taste, I used about 2 tsp

3 small-med zucchinis

8 oz shrimp, peeled and ready to cook

generous pinch sea salt

smoked paprika

1 15 oz can organic diced tomatoes, drained

 fresh basil

salt (or to taste)

crushed red pepper

2 1/2 pounds chicken wings

garlic powder

ghee

buffalo sauce (I use Frank's Red Hot)

frozen French fries

3 dozen eggs

lemon juice

red wine vinegar

onion powder

2 cans full fat coconut milk

dill

2 lb Little Potatoes or small Yellow Potatoes thoroughly scrubbed and quartered (I had combination of both)

1.5 lb salmon

1 lb asparagus

ground mustard

ground ginger (*optional)

4 lemon slices (*optional) – I didn’t use any because I didn’t have any on hand, but it’s good to add them

1 pound ground turkey

compliant taco seasoning or make your own

plantain chips

lettuce

tomatoes

ready make guacamole

salsa

Head romain lettuce

tomatoes

cucumber

Red onion

Kalamata olives

1 pound bacon

Frozen Hashbrowns

Sliced turkey lunch meat with no sugar

Tuna fish

Whole 30 - Week 1

We kicked off the New Year wanting to really focus on getting healthier. I figured one way to do this would be to do another round of Whole 30. So in an attempt to have a resource for our weekly meals I thought this would be the perfect place to document them. I can take no credit for these meals, I only survive off Pinterest. I just put together the meal plan.

Week 1

Breakfast - Egg Loaf Casserole (I only used chicken sausage)
Lunch - Turkey Plantain Nachos
Dinner - Chicken Cacciatore 

Breakfast - Left Over Egg Loaf
Lunch - Left Over Chicken Cacciatore
Dinner - Balsalmic Chicken with Brussel Sprouts and Garlic Smashed Potatoes 

Breakfast - Hard Boiled Eggs with Lara bar and banana
Lunch - Left Over Balsalmic CHicken
Dinner - Sloppy Joe Bowls over Baked Potato

Breakfast - Leftover Egg Loaf
Lunch - Sandwich Wraps
Dinner - Creamy Tomato Soup with Chicken

Breakfast - Prosciutto Cups
Lunch - Left over Soup
Dinner - Eat at Salernos, order salad with grilled chicken, no cheese and dressing on side

Breakfast - Scrambled eggs, bacon and fruit
Lunch - Chipotle Salad
Dinner - Beef Stew with added potatoes

Breakfast - Breakfast Hash with eggs over easy
Lunch - Left over stew
Dinner - Grilled steak with fresh veggies

Shopping list:
* 3 dozen eggs * 1 pound bacon * 2 small zucchini * 1 large yellow squash * garlic * ghee * prosciutto * oranges * 1 sweet potato * 1 white potato * 1 red bell pepper * 6 yellow onions * Aidells Chicken Apple Sausage * Plantain Chips * Avocados * Cashews * Lara Bars * 2 pounds boneless chicken breast * celery * 2 cans tomato paste * 14 oz. canned diced fire roasted tomatoes * 1 pound mushrooms, sliced * 2 green pepper Italian seasoning * Chicken broth * Capers * Red pepper flakes * Black olives * Rotisserie chicken * Brussel sprouts * Baby bella mushrooms * Organic beef tallow * 1 pound Italian sausage * 7 medium red potatoes * frozen organic kale * 4 cans coconut milk * 1 pound ground beef * 1 can tomato sauce * apple cider vinegar * Dijon mustard * Dried parsley * 5 medjol dates * russet potates (one per person) * beef chuck meat 2-3 pounds * 1 lb carrots * 9-10 oz. button mushrooms halved * bone broth * fresh rosemary * arrowroot powder * 3-5 small potatoes * 2 pounds chicken wings * Franks Red Hot Sauce * Frozen Fries * Lemon juice * Red wine vinegar * Onion Powder * Garlic Powder * Dried Parsley or dill * Ground turkey – 1 pound * Cherry Tomatoes
* Chopped walnuts (optional) * Olive oil mayo or homemade * Balsamic Vinegar * Lettuce * Premade Guacamole * Tuna Fish

Frozen Crockpot Meals

Right before the twins were born my mom and I put together frozen crockpot meals & they were so wonderful to have. So this was at the top of my to-do list before baby #3 arrived. Here are the recipes I used from a variety of different websites. Enjoy!

Mediterranean Pork Chops:

1/2 cup of olive oil

2 cup of chicken stock

4 Cloves of garlic, chopped

1 Sweet potato

2 Tbsp. Paprika

2 Tbsp. Chicken seasoning

2 Tsp. Dried oregano

2 Tsp. Dried Basil

6-8 Pork chops

Split all ingredients between 2 freezer bags

Cook on low 8 Hours

BBQ Chicken

5-6 chicken breasts

2 cups cubed potatoes

1 cup chopped carrots

1 cup chopped mushrooms

1/2 cup diced onions

2 Tbsp flour

2 tsp minced garlic

1 bottle BBQ sauce

6-8 hours on low

Spinach and Salsa Chicken

Ingredients:

3-4 boneless skinless chicken breast

2 cups of salsa (we like to use the fresh kind that is more like a Pico de Gallo) Frozen bag of spinach (I usually use 1/2 the bag, but you could use more or less)

1 to 2 tablespoons of Mrs. Dash Garlic and Herb seasoning

Directions: Place all items in freezer bag, you can add or wait for the spinach

Write on bag:

1. Cover and cook on LOW for 6-8 hours or on HIGH for 3-4.

2. Shred the chicken and mix together with the spinach.

3. Serve on whole-wheat tortillas, over rice, or even over a salad for a healthy meal!

Crock Pot SW Flank Steak

Ingredients:

1-1/2 lbs. flank steak

1 onion, chopped

3 cloves garlic, minced

16 oz. jar chunky salsa

1/2 tsp. dried oregano leaves

2 tsp. chili powder

1/2 tsp. salt

1/4 tsp. pepper

15 oz. can black beans, drained and rinsed 1 red bell pepper, sliced

1 yellow bell pepper, sliced

3 cups hot cooked rice

Directions: 

1   Trim excess fat from steak.

           Place onions and garlic in bottom of freezer bag and top with steak.

     Mix salsa, oregano, chili powder, salt, and pepper in small bowl and pour over meat.

     Top with drained black beans.

Write on bag:

1. Cook on low for 7-9 hours until meat is tender

2. Remove meat from slow cooker and slice into thin strips against the grain. 3. Turn heat to high and return beef to slow cooker until ready to serve

4. Can serve over rice

Slow Cooker Chicken with Apples & Rosemary

▪               1 chicken breast, 2-3 chicken thighs

▪               3 apples, peeled and sliced

▪               (lime juice for the apples)

▪               ½ onion, diced

▪               2 rosemary sprigs

▪               Salt and pepper

Directions

Assembly Instructions: Add all ingredients to the pack, in the order they were listed. Remove as much air as you can or vacuum seal the pack. Freeze up to 6 months in a refrigerator freezer, or 12 months in a deep freezer.

Cooking Instructions: Thaw the slow cooker pack in the refrigerator overnight, or in a bowl of warm water for about 30 minutes. If the pack is partially thawed, cook on low for 8-10 hours. If the pack is completely thawed, you can cook on high for 6 hours or low for 8 hours.

Side dish suggestion: I would serve this with some brown rice or warm bread.

Slow Cooker Italian Chicken & Potatoes

Ingredients

▪               1 lb. chicken breasts

▪               4-6 medium potatoes, about 2 lbs, cut into chunks

▪               2 cups baby carrots

▪               1 15 oz. can diced tomatoes

▪               2 Tbsp Italian seasoning

▪               Salt and pepper

, to taste

Directions

1.   Place the chicken in the base of the slow cooker and add the potato chunks and baby carrots around and on top of the chicken. Pour the diced tomatoes and their juices over top of the chicken-potatoes-carrots. Sprinkle the Italian seasoning over top. Sprinkle a little salt and pepper over the top.

2.   Set the slow cooker on low and cook for 8 hours.

3.   Serve Slow Cooker

Italian Chicken & Potatoes as a “one dish dinner,” season to taste.

4.   To prepare a freezer pack, add all ingredients to a gallon size freezer baggie and freeze up to 3 months.

5.   To thaw: place the freezer pack in the fridge overnight to thaw and then place partially frozen ingredients in the slow cooker

to cook.

Cilantro Lime Chicken

1 1/2 pounds of chicken breast

juice from 2 limes

1 bunch fresh cilantro, chopped

1 (16 oz) bag frozen corn

2 minced garlic cloves

1/2 red onion, chopped

1 can black beans, drained and rinsed

1 tsp cumin 

salt and pepper to taste

Place all ingredients in a resealable gallon-sized freezer bag. Mix together and zip bag closed.

When ready to eat, remove from freezer and thaw in fridge for 24 hours. Cook on LOW for 8 hours (or HIGH for 4 hours). 

Serve with tortillas and your favorite toppings (sour cream, guacamole, salsa, and cheese).

Beer & Beef Slow-Cooker Stew


·      2 lbs. stew beef


     2 T olive oil


·      2 T butter


·      2 celery stalks chopped


·      2 large carrots chopped

·      
1 lb. potatoes chopped


·      2 garlic cloves chopped

·      
2 bay leaves


·      1 T parsley


·      1 cup dark beer


·      1 cup beef stock

·      
1 can tomatoes with green chilis (Like Rotel)

·      
2 t salt
1 t pepper

 Directions:

     Season beef with salt & pepper. 

     Place all ingredients in large freezer bag except beer and beef stock. 

     When ready, place stew mixture in crockpot, add beer and beef stock

     Cook on low for 6-8 hours.

Taco Chili

Ingredients:

·      1 lb. cooked ground beef

·      1 medium onion chopped

·      1 can corn drained

·      1 can black beans drained

·      1 can navy beans drained

·      1 8 oz can tomato sauce

·      2 14 oz. cans diced tomatoes

·      1 small can diced green chiles

·      1 package taco seasoning (I use old el paso)

Toppings:

·      shredded cheese

·      Fritos

·      chopped green onions

Directions:

1   Place all ingredients in freezer bag and freeze until ready. 

     Thaw slightly, place in crockpot

     Cook on low for 4-6 hours. 

     Serve with shredded cheese, chopped green onions and fritos

Martha’s Breakfast Casserole

Ingredients

o  1 (4 ounce) can chopped green chilis

o  1 large bag of shredded hashbrowns ( I use just shy of 32 oz bag), thawed enough to stir

o  1 Tablespoon dried onion

o  1 medium container (16 ounces) cottage cheese

o  2 cups grated chedder cheese

o  2 cups cubed ham or cooked sausage (pick you favorite, we like sausage)

o  12 eggs

Instructions

1  Preaheat oven to 350 degrees. Combine everything but the eggs in a large bowl and pour mixture into a greased 9x13 pan.

    Beat eggs and pour over the mixture. Bake at 350 uncovered for 1 hour or until set and slightly brown on top. It can be refrigerated overnight before cooking in the morning. Serves 16.

    *This can also be made ahead and frozen (raw) and brought out for guests. When frozen cook for 1 1/2 to 2 hours. 1st hour covered 2nd hour uncovered.

Ham and Broccoli Breakfast Casserole with Extra-Sharp Cheddar

Ingredients

·      4 whole wheat English muffins, cut into bite size pieces

·      
2 cups broccoli florets

·      
2 cups leftover ham, diced


·      8 oz. block extra sharp cheddar cheese, shredded, divided


·      12 eggs


·      1 cup milk


·      1 teaspoon paprika


·      1/4 teaspoon crushed red pepper


·      Salt and pepper

Directions

1.   Lightly grease a 9×13-inch glass baking dish with non-stick cooking spray.

2.   In a mixing bowl, toss together the cut English muffin pieces with the broccoli florets, diced ham and about 3/4 cup of the shredded extra-sharp cheddar cheese. Once tossed, pour into the baking dish.

3.   In the same mixing bowl, whisk together the eggs, milk, paprika and crushed red pepper.  Add in a few dashes of salt and pepper as well.

4.   Pour the egg mixture over top of the ingredients in the baking dish.  Cover with foil and refrigerate overnight.

5.   In the morning, sprinkle the remaining shredded extra-sharp cheddar cheese over top of the casserole. Bake, covered, at 375 for 45 minutes. Then remove the foil and bake for another 15 to 20 minutes, or until the casserole puffs up and slightly browns on top.