Whole30: Week 1’s Complete Meal Plan

Whole30: Week 1's Complete Meal Plan

For the next few weeks, our Whole30 Meal Plans are replacing Meal Plan Mondays (but there are 61 weeks worth of those, so feel free to browse for inspiration!).

If you’re interested in doing the Whole30 (or are doing it already), then you might find these complete meal plans really helpful because the meal planning is the hardest part. It’s critical to plan ahead so that you don’t cheat on the plan when you’re hungry. (Whole30 complaint Larabars and fruit are my “emergency” easy food and I keep some in my purse/diaper bag at all times).

Even if you’re not interested in the Whole30/Paleo eating, there are some healthy recipe ideas that were so yummy!

I made homemade mayo for the first time in my life. Who knew it was so easy? I realized even the organic one I usually buy has far too many ingredients and several questionable ones.

The Tazo Iced Passion tea was such an amazing “treat” during the day when I was tired of water. I also drank Pellegrino with Lime in a wine glass at night (mentally tricking myself to not miss the wine!). We mostly cooked with olive oil, avocado oil and ghee (clarified butter).

Fresh herbs and good seasoning are key in having delicious meals with such basic ingredients.

Whenever I was truly hungry between meals, I had a handful of macadamias or cashews.

Whole30: Week 1's Complete Meal Plan

Ok, let’s get into the meals:

DAY ONE

Day one was a Sunday, so we prepped meals buy hitting up Whole Foods and making enough sausage, onion and sweet potato hash to last several days (I’ll get to the recipe in a moment…it.is.awesome.). We also grilled up about 3 lbs of seasoned chicken breasts for easy salad toppers/meal additions.

Whole30: Week 1's Complete Meal Plan

Breakfast: Sweetpotato, Onion and Sausage Hash with Fresh Sage and Two Fried Eggs

Seriously, so good. Finding a sausage without sugar even at Whole Foods took some label reading!

To make it, we browned the sausage and set it aside. Then, we diced 4 peeled sweet potatoes and one onion. In a large skillet, heat 2 tbsp Ghee and sauté onions for 3-5 minutes. Add sweet potatoes and pour in enough veggie or chicken stock to cover. Add sage (I used 4 fresh leaves, minced). Simmer until potatoes are soft and liquid is absorbed. Add sausage back in. Top with two fried eggs. This batch of hash made 6 meals for us. 3 breakfasts each.

Lunch: Spinach Salad with a whole avocado, sliced strawberries and grilled chicken with Tessemae’s Lemon Garlic Dressing (Whole30 approved and SO good!).

Post Work Out Snack: I did Turbosculpt for my workout and then had a Passion Tea and a large apple.

Dinner: Spicy Lamb Ragu over Roasted Spaghetti Squash with Roasted Green Beans with White Balsamic Vinegar and Salt. We found a 3 ingredient, no-sugar jar of pasta sauce at Whole Foods (365 brand). I added cooked ground lamb, ¼ tsp red pepper flakes and fresh basil on top.

I was a little hungry before bed, so I had a cup of hot tea.

DAY TWO

Whole30: Week 1's Complete Meal Plan

Pre-Workout: I went for a 30 minute run at 5:30 am, so my pre-workout meal was a black espresso and a banana.

Post-Workout: 8oz homemade cashew milk

To make the cashew milk (which I think tastes like rice pudding!) I soaked one cup raw cashews overnight. I drained them after my early morning run and put them in my Nutribullet with 3 cups filtered water, 1 tsp cinnamon, 1 vanilla bean (cut and scrape the bean’s insides) and 2 medjool dates. Blend until smooth.

Late Breakfast: More of the Sweetpotato and Sausage Hash with two fried eggs (I was really looking forward to this since it was so good the day before).

Lunch: Leftover Spicy Lamb Ragu on a bed of sautéed spinach

Snack: Lil Cutie Orange

Dinner: Grilled Chicken with Tarragon Mushroom Cream Sauce and oven-roasted Broccolini (my kids LOVE roasted  broccolini!).

DAY THREE

My toddler kept me up half the night climbing out of her crib, so I expected to be tired and draggy, but I felt really good most of the day (though I was ready for bed by 9pm).

I made a bunch of hard-boiled eggs for the rest of the week for easy grab-and-go breakfasts or to add to salads.

Whole30: Week 1's Complete Meal Plan

Breakfast: Hash and Eggs (By today I was getting a little tired of the same breakfast, but it was easy and the last of it. And still super yummy.)

Post-Workout: I did one of my Insanity workouts today which was pretty rough with adjusting to less carbs. I refueled with some more cashew milk.

Lunch: Leftover Chicken with Tarragon Mushroom Cream Sauce and Brussel Sprouts

Snack: Lil Cutie Orange and Passion Tea

Dinner: Oriental Pineapple Coleslaw, Slow Cooker Chipotle Pulled Pork and ½ an avocado

For the pulled pork, I chopped one onion and placed it in the slow cooker and put the pork tenderloin on top. I added about 2 cups veggie stock, ½ cup apple cider vinegar, 1 whole dried chipotle pepper, a splash of coconut aminos and a tbsp of Fiery Toasted Sesame Oil. I cooked on low all day and shredded before serving.

DAY FOUR

I knew I’d be on the go all day this day, so I put dinner in the slow cooker and packed my lunch and a Larabar to keep on track. I had to go to Muffins for Moms at my kids school and it wasn’t as hard as I thought it would be to avoid the muffins and just drink a black coffee (partially thanks to trying to keep my pre-schoolers in their seats and get them their muffins!)

Whole30: Week 1's Complete Meal Plan

Breakfast: Two hard-boiled eggs and a large apple with raw almond butter

Lunch: Oriental Chicken Salad (This ROCKED) and a Larabar

Afternoon “Snack”: Plain iced coffee. I had a bad headache and this helped. If I didn’t have 3 kids under 6, I’d have tried to push through without it, but you gotta do whatever gets you through the day with kids sometimes!

Dinner: Slow Cooker Chipotle Chocolate Sweet Potato Chili with half an avocado

DAY FIVE

Whole30: Week 1's Complete Meal Plan

Breakfast: Hardboiled Eggs wrapped in nitrate-free prosciutto and one little cutie.

Post Work-Out: I went to work out after breakfast at the Y and really struggled with my run. I kept getting lightheaded and cut my run short at 30 minutes. I realized I need to eat a banana or something with more good carbs before my workouts. So post workout I had a banana and an iced-coffee from Starbucks, and felt much better.

Lunch: A little leftover pulled pork and an avocado with Lemon juice and salt. Baked sweet potato slices with olive oil and rosemary (I baked for 20 minutes at 400).

Dinner: Apple Chicken Sausages (Aidells brand. One of the only flavors sweetened with just a little fruit juice and not sugar). Topped with mustard and Eden Organic’s Sauerkraut. Hearts of Palm drizzled with a little Tessemae’s Lemon Garlic Dressing. Brussel sprouts with pancetta.

DAY SIX

Whole30: Week 1's Complete Meal Plan

Breakfast: I needed a break from eggs today, so I had a banana with some almond butter and toasted unsweetened coconut flakes. SO good. This should be my pre-workout meal!

Lunch: I was on a day date with my husband and eating out seemed impossible so we hit up Whole Foods salad bar which shows all ingredients and carefully created big salads and Avocado Roasted Chicken with all Whole30 compliant ingredients (a lot of their salads have honey added so ready carefully!). We took it to the park and ate outside.

Then we hit up a local coffee bar called Comet Coffee (if you’re ever in St. Louis and you’re a coffee-lover, it’s a must-stop place!). We tried these Kyoto Cold Brew’s which the baristas likened to coffee syrup (no sugar though!) and they were amazing and too cute in the fancy little glasses!

Snack: Big handful of macadamia nuts

Dinner: Sweet Pepper Burgers on a grilled portobello mushroom “bun” topped with organic Wholly Guacamole and a drizzle of good balsamic vinegar. Served with a pickle and roasted sweet potatoes and onions tossed with fresh herbs and avocado oil. The burgers on the portobellos were unexpectedly AWESOME. I just mixed 1 ½ pounds grassed beef with one egg, diced mini sweet peppers, and salt.

DAY SEVEN

Whole30: Week 1's Complete Meal Plan

Breakfast: Scrambled eggs, sweet potato hash browns, and Pederson’s Sugar-Free bacon (found finally a sugar-free bacon at Whole Foods!!!)

Pre-workout: 2 little cuties and then an Insanity Workout

Post-workout: Sliced Banana with a little almond butter and toasted unsweetened coconut flakes

Lunch: Watermelon Avocado Shrimp Salad and a Larabar a little later

Dinner: This meal ROCKED! It was SO good. Salt and Vinegar Chicken Wings (I got the idea here, but I tossed mine in white balsamic vinegar, avocado oil, and some salt and seasonings and baked per her directions) with Avocado Dipping Sauce and Prosciutto Wrapped Asparagus.

For the avocado dipping sauce, I mixed two 100-calorie packs for Organic Wholly Guacamole, 3 tbsp homemade mayo, juice of half a lime and enough water to make a dressing-like dipping consistency.

Overall, this week wasn’t nearly as hard as I thought it would be. The hardest part was not taking bites of my kids food while I was making them things like quesadillas and mac and cheese!

Linking up on Tatertots and Jello Link Party Palooza

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About Dawn Warnaar

Dawn is the DIY & Lifestyle blogger/Graphic Designer behind By Dawn Nicole. She is a mom of 3 who believes in "throwing kindness around like confetti". While Dawn loves all things creative, she has a passion for hand-lettered typography. A clean-eating foodie who loves cooking as much as a a good long outdoor run, she believes in balance and rarely lets a day go by without dark chocolate and over-caffeinating. She is also a contributor to the Silhouette Blog and Capturing Joy with Kristen Duke.

Comments

  1. MMMMM, all your meals look delish! I’m glad you liked the wing recipe…I think I need to re-make those, NOW!
    Nichole C recently posted…Greek Chicken Pizza for #SundaySupperMy Profile

  2. I love reading these recipes. While I haven’t taken the full plunge into Whole30, I’ve been trying to integrate some recipes in our dinners and breakfasts before (maybe) doing it. The sweet potato hash is something I wanted to try. Our big winner this week was a simple whole chicken in the crock pot. So easy, so yummy and we could eat it for days.
    Kim@NewlyWoodwards recently posted…23 monthsMy Profile

  3. Danielle says:

    Glad I found you! My boyfriend and I will be starting our Whole 30 this Wednesday. You have some AWESOME ideas that I will definitely try! I do have a question though, did you only use one package of the Sausage for the breakfast hash? I couldn’t find how much you used. Do you know the brand name too? I’ll be making a Whole Foods shopping trip on Tuesday to get us started. I’m going to check out your W30 Week 2 and 3 posts too. Thanks a bunch!

    • Hi Danielle! We used one of the meat counter packaged Whole Foods sausages (It was in a refrigerated case right next to the counter…ready packaged. I just read ingredients and picked the only one without sugar. I used 1 lb. That was one of my very favorite meals. We loved it! Also, some Whole Foods carry the Pederson’s brand Sugar Free Bacon for about $5.99 which is awesome!! The Whole30 website recommended one is so expensive (like $16 a pack)! Hope you enjoy the Whole30 as much as we have!

  4. Just curious, I’m on Pinterest & Pinning everything I can find about the Whole 30 & notice just about everyone doing this eats Avocados A LOT, I personally HATE avocados, is that something they recommend for the good oils? Just wondering why those seem to be a part of everyone’s meals. I haven’t read the actual book, trying to “cheat” & just see what’s worked for everyone else! Thanks!

    • Avocados are a great source of good fat and they’re really filling which is why I think you see so many Whole30 people eating them a lot. I love them though. Cooking with avocado oil is an option (it doesn’t taste like avocados at all).

      Here are a list of other good eating fats they suggest: cashews, coconut butter, coconut meat/flakes, canned full fat coconut milk, hazelnuts, macadamia nuts, macadamia butter, olives (all kinds).

      Best cooking fats are: animal fats, clarified butter, ghee, coconut oil, extra virgin olive oil.

      I have a Whole30 Pinterest board too for more ideas: http://www.pinterest.com/dawnnicole81/food-whole30/.

      Hope this helps! Good luck! I’m thinking about doing round 2 soon. :)

  5. Thank you for this! I am trying Whole 30 and needed some meal ideas. I’m also in STL and will have to try out the coffee place you mentioned!

  6. Thank you so much for outlining these meals. We are on day 2 and have loved everything! My question is I have noticed you have a Larabar every once in awhile. Are they Whole 30 approved? Thanks

    • Hi Lalania! So glad the meal plans are helpful. Yes, the Larabars are Whole30 approved but only certain flavors. None with vanilla extract, peanuts or chocolate chips. They’re technically what they call “Emergency food” but they saved me many times with a 2, 4 and 6 year old to take care of and being on the go! :) I also usually workout 6 days a week and we’ve been clean-eating for several years so I think I would have tried to go without them completely had we just been changing to a cleaner eating lifestyle from a lot of processed foods. Some of the Whole30 rules, like this one, are a dependent upon each person’s situation. If any food is too hard for you to resist or you can’t eat just one, then they say don’t eat it. They call it “food without brakes”. Smoothies are discouraged as well but I think a Whole30 complaint one is still a good choice in a pinch! :) Good luck with the rest of the 30 days! We’re so glad we did it. I still eat Whole30 85% of the time! -Dawn

  7. (I know I’m a bit late but…) Thanks for sharing all these meal plans! I’m finishing up my last whole30 week now and I’m going to try some of them :) (Also its good to hear that I wasn’t the only one who was light headed while working out in the beginning!)

    • Woohoo! The final stretch! I eat that way almost 90% of the time still. I still struggle a bit with workout intensity but hoping but I keep losing weight without really trying too hard so I’ll take the bad with the good. :) Have a great day, Margaret!

Trackbacks

  1. […] If you missed Week One’s Complete Meal Plan you can find it here. […]

  2. […] believe how fast the weeks for Whole30 are going by! You can find the complete meal plans for Week one and Week two […]

  3. […] Whole30 Week 1′s Complete Meal Plan […]

  4. […] meal plans that include breakfast, lunch and dinner from our first go round with Whole 30 here: Week 1, Week 2, Week 3, Week 4. For more inspiration, you can follow my Whole 30 Pinterest Board. At […]

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