CoastalKel

July 25th, 2014

The Whole30 Week 4 Meal Plan

I can’t believe this is the final week of the Whole30 program.  It has really gone by fast!   This program has gone surprisingly well for us (my husband and I).  My horrible sugar cravings have disappeared, my blood sugar remains steady throughout the day, and I no longer experience a 3pm slump.  I have had some tired days this past week, not sure if it is because of my workouts, or the program…I will just say I have felt a little weak, compared to the norm.   Trust me when I tell you that I was as addicted to junk (candy and sweets) as they come, and if I can do it, so can you!!   It does take time and will power, but it is better than any “diet” I have ever seen.  There was never a day that I was just ready to throw in the towel.  When I felt hungry, I ate something.  If I wanted something sweet, I ate a spoonful of almond butter on an apple, or a spoonful of coconut butter. If I was craving something salty, I’d go for a handful of nuts.  I didn’t feel the urge to binge at any given time, which was a relief.  I finally have control over my eating and it feels so great!  It truly is a way of life and I have learned a ton of things, in which I will carry over to the next stage of the game: the Whole9.  I do plan to continue this way of eating, starting out with a weekly cheat meal, complete with dessert, and going from there.

whole30Collage1

Here is the meal plan for week 4 of the Whole30 Program.  If you are just joining me on this adventure, it is never too late to start.  Click here to go to the beginning.   Getting ready for the week ahead, you will need to:  Read through entire week’s meal plan; there are leftovers eaten throughout the week, so portion things out)  Also spend a couple hours preparing food: make almond milk (double recipe), make paleo mayo double recipe, boil off 1 lb chicken breast, make chicken salad, make coconut cinnamon nuts, wash cut veggies (carrots, celery), make Coconut Cherry Bars, hard boil 2 eggs, cut up 1/2 watermelon, grate 2 cups zucchini for Tuesday dinner, wash fruits, process cauliflower and freeze for Wednesday dinner.

Side Notes:  I have added the last 2 days onto the end, so there are a full 30 days.  You will need a good blender/food processer for quite a few of the recipes (I have the Ninja Blender  and love it)

For Printable Version: Click Here

 

Sunday

Breakfast: Egg soufflés, peaches

Lunch: chicken salad with celery sticks (I boiled off some chicken breast and then chopped it up, used some paleo mayo, grapes, raisins,  crushed walnuts, dill, salt, and pepper),  sliced apple

Dinner: salsa chicken, (made with 1lb chicken breast and 1lb thighs and without the hot sauce) roasted zucchini

Snack: coconut cinnamon nuts,(I used 1 cup almonds, 1 cup cashews) sliced veggies (carrots and celery)

Dessert: sliced banana topped with almond butter and shredded unsweetened coconut

 

Monday

Breakfast: Coconut Cherry Bars, (scroll down on link) hard boiled egg

Lunch: large garden salad with leftover salsa chicken

Dinner: Cashew Beef Stir Fry, (I left out the water chestnuts), steamed broccoli (I use frozen broccoli)

Snack: apple with almond butter,  watermelon

Dessert: milk mix (frozen berries with almond milk)

Tuesday

Breakfast: Leftover Egg soufflés, banana

Lunch: leftover Cashew Beef Stir Fry, steamed broccoli

Dinner: Chicken and zucchini poppers(I used the cumin),  sweet potato fries (I did not do the spicy version)

Snack: glass almond milk, orange

Dessert: frozen grapes

 

Wednesday

Breakfast: Faux-tmeal, topped with fresh strawberries, crushed almonds

Lunch: Leftover Chicken and zucchini poppers, cherry tomatoes, 1/2 avocado

Dinner: Mahi (I used the recipe here, and cooked the mango in coconut oil, omitted the butter and sugar in the mango topping, and exchanged the soy sauce for coconut aminos),  lime and coconut cauliflower rice

Snack: leftover coconut cinnamon nuts, sliced veggies

Dessert: frozen banana blended with almond and coconut milk

 

Thursday

Breakfast: Leftover Coconut Cherry Bars, hard boiled egg

Lunch: pepperoni roll ups, olives, strawberries and blueberries)

Dinner: Chicken Florentine Spaghetti Squash (I left out optional pine nuts and parsley) Roasted Broccoli (I used frozen broccoli and coconut oil)

Snack:  glass almond milk, trail mix (almonds, walnuts, raisins, coconut flakes)

Dessert: sliced banana topped with almond butter and shredded unsweetened coconut

 

Friday

Breakfast:  2 eggs, bacon, banana

Lunch: leftover Chicken Florentine Spaghetti Squash, 1/2 avocado

Dinner: Date Night (Whole30 approved meal)

Snack: ants on a log (celery sticks with almond butter and raisins), sliced veggies (baby carrots, whatever veggies I have left)

Dessert: milk mix (frozen berries with almond milk)

 

Saturday

Breakfast: Egg White Frittata (substitute coconut oil for vegetable oil), sweet potato hash (I used 2 sweet potatoes, 1 onion, and left out jalapeno)

Lunch: tuna salad lettuce wraps, spicy fruit cocktail (I used watermelon, pineapple, and jicama)

Dinner: Carne asada lettuce wraps, pineapple avocado salad (I used fresh cilantro)

Snack: raw almonds and raisins, watermelon

Dessert: frozen grapes

 

Sunday

Breakfast:  Faux-tmeal, topped with fresh strawberries and blueberries, crushed almonds

Lunch: leftover Carne asada lettuce wraps, pineapple avocado salad

Dinner: pork and plantains, side salad, sweet potato

Snack: sliced veggies, orange

Dessert: frozen banana blended with almond and coconut milk

 

Monday

Breakfast: Leftover Egg White Frittata (substitute coconut oil for vegetable oil), leftover sweet potato hash

Lunch: large garden salad topped with leftover pork from Sunday dinner) olive oil and balsamic dressing, 1/2 avocado

Dinner: spaghetti squash and meatballs (I used chicken sausage and oregano and basil) green beans

Snack: ants on a log (celery sticks with almond butter and raisins), watermelon

Dessert:  Paleo Sundae (made with strawberries and blueberries and left out chocolate)

 

GROCERY LIST: Remember to read your labels when buying packaged stuff, such as coconut milk and salsa (no added sugars). Remember to review the list for items, such as spices, that you may already have on hand.  

For Printable Grocery List: Click Here

July 18th, 2014

The Whole30 Week 3 Meal Plan

Wow, here we are already half way through the program.  I have great days and then good days, but can honestly say, I have not had a “bad” day.  The meal preparation and being accountable, has kept me “on the wagon” throughout this journey.  I do still crave things, but they are all within my control.  If I am hungry, I eat. I don’t have the highs and lows of sugar, causing me to binge on things.  I am still at 116 lbs, down 4 from the start of this journey, and completely content with that.  I have noticed less bloating, decreased facial blemishes, better sleep, and more defined muscles.  I also don’t get the 3pm slump, as I did before.  I am excited to continue on the second half of the whole30 with some great recipes from some of my favorite sites. :)

Bruce, on the other hand, I really thought he was done, but he is holding on. His weight has stayed pretty consistent, between 175 and 180lbs. (He didn’t want to lose any)   I amped up his lunches with extras, so that he has choices and he is doing much better.   He is having a hard time with not being able to have a drink on the weekends, as well as missing his pizza and ice cream.  I keep assuring him that this isn’t forever.   I am so proud of him for taking this journey with me. :)

Here is the meal plan for week 3 of the Whole30 Program.  Getting ready for the week ahead, you will need to:  Read through entire week’s meal plan; there are leftovers eaten throughout the week, so portion things out)  Also spend a couple hours preparing food: make curried cashews, creamy spinach artichoke dip, paleo mayo (double recipe), almond milk (double recipe), pecan date bars, make zucchini chips,  hard boil 4 eggs, wash fruits and veggies, cut veggies (celery, cucumber, ), freeze some berries (for Mon and Thurs dessert), grapes for Fri dessert), and  freeze 1 banana (for Wed dessert).

Side Note: You will need a good blender/food processer for quite a few of the recipes (I have the Ninja Blender  and love it)

For Printable Version: Click Here

Whole30 on That's Quirky

Sunday
Breakfast: 2 Poached eggs, bacon (Maverick no sugar added), peach
Lunch: turkey roll ups, green and black olives, grapes, avocado slices
Dinner: baked chicken leg quarters (double the recipe for extras), coconut curried vegetables (leave out sugar…doi)
Snacks: curried cashews (I made 1/2 recipe), veggies (carrots and cucumbers) and creamy spinach artichoke dip
Dessert: banana sliced and topped with almond butter, rolled in coconut shreds

Monday
Breakfast: “Faux”- tmeal (topped with strawberries and crushed almonds), leftover bacon from Sunday
Lunch: egg salad lettuce wraps made with 2 eggs, homemade paleo mayo from this recipe (used the light olive oil instead of avocado oil), fresh dill; cucumber salad
Dinner:Paleo Pot Roast (this recipe is delicious!!! I followed the directions, but finished it in the crock pot instead of the oven. I let it cook for 8 hours), roasted sweet potatoes, steamed green beans
Snacks: apple with almond butter, pepperoni slices
Dessert: Milk mix  (frozen berries with almond milk (topped with coconut cream and crushed almonds))

DSC02799

Tuesday
Breakfast:  pecan date bars (scroll down the page in the link), hard boiled egg
Lunch:Oriental Chicken Salad with leftover chicken from Sunday (I use shredded cabbage and shredded carrots to make it easier and I cut the recipe in half), carrot sticks, and 1/2 apple
Dinner:  Sausage and Cabbage Delight, baked sweet potato
Snacks: zucchini chips (I did this in my oven), peach and a spoonful almond butter
Dessert: glass of almond milk

Wednesday
Breakfast: veggie omelet topped with salsa, fruit salad, avocado slices
Lunch: leftover Sausage and Cabbage Delight, sweet potato
Dinner: spaghetti chili, steamed broccoli
Snacks: leftover curried walnuts, veggies (carrots and cucumbers) and leftover creamy spinach artichoke dip
Dessert: Frozen banana blended with coconut milk/almond milk and almond butter

Thursday
Breakfast: leftover pecan date bars, hard boiled egg
Lunch: leftover spaghetti chili and leftover cucumber salad
Dinner:  steak kabobs (I changed up the marinade by adding some Coconut Aminos to the bag),  cauliflower rice, grilled veggies (I used green and red peppers, zucchini, cherry tomato and onion)
Snacks: ants on a log (celery with almond butter and raisins), leftover zucchini chips
Dessert: Milk mix  (frozen berries with almond milk (topped with coconut cream and crushed almonds))

Friday
Breakfast: banana and trail mix (walnuts, raisins, almonds, pecans, coconut flakes)
Lunch: turkey roll ups, 1/4 avocado, apple, carrots
Dinner: Date night (Whole30 friendly meal)
Snacks: leftover pepperoni slices,  fruit salad
Dessert: frozen grapes

Saturday
Breakfast: breakfast casserole
Lunch: tuna salad lettuce wraps (made with homemade paleo mayo from this recipe, chopped celery, onion, fresh dill added), cucumber slices
Dinner: Spicy lime chicken wings, carrot sticks, guacamole dip (I cut this guacamole recipe in half)
Snacks: raw almonds,  apple
Dessert: sliced banana topped with almond butter and rolled in coconut shreds

DSC02796

I’d love to hear how this worked for you…what you liked, didn’t like, etc.  I have 1 more weeks coming at you. Don’t forget to take some before and after pictures. Congratulations on making some positive changes in your life!

GROCERY LIST: Remember to read your labels when buying packaged stuff, such as coconut milk and salsa (no added sugars). Remember to review the list for items, such as spices, that you may already have on hand.  

For Printable Grocery List: Click Here

photo by:

July 12th, 2014

The Whole30 Week 2 Meal Plan

Welcome to week 2 of the whole30.  I am feeling really great and so is my husband.  With the exception of a headache a few days, I am trucking right along, avoiding craving by eating every few hours.  We even had date night last night, and although a glass of wine would’ve been nice, the celebratory meal will be fabulous at the end of the month.  I hope you took before pictures and are taking then weekly as well. If you are just ready to get started, head on over to week 1 to begin.  Getting ready for the week ahead, you will need to:  Read through entire week’s meal plan; there are leftovers eaten throughout the week, so portion things out)  Also spend a couple hours preparing food.  Wash fruits, cut watermelon, freeze 3 cups red grapes for Grape Sorbet and snacks, put 2 cans coconut milk in fridge and toast coconut for Paleo Sundae, make  Fruit and Nut Bar, hard boil 4 eggs, , wash veggies, cut up 1/2 onion and put in ziplock with 1/2 of the mushrooms for Monday steak dinner, make Paleo Mayo ( I followed this Paleo mayo recipe. If you want you can substitute extra light olive oil for the avocado oil. (I like to make a double batch of this, it is a small amount), make almond milk (double batch for coffee and to drink too) (the almond butter version is too simple not to make yourself.  It literally takes me 2 minutes to throw together), and make Cinnamon roasted nuts.  You can also make the Egg Muffins and  apple chicken breakfast sausage today if you have time, then just pop them in the microwave for a quick breakfast.

 

Side Note: You will need a good blender/food processer for quite a few of the recipes (I have the Ninja Blender  and love it)

For Printable Version: Click Here

 

Ready for The Whole30

 

 

Sunday

Breakfast: Leftover All Day Breakfast Frittata, banana

Lunch: Leftover Lettuce wrap tacos (make your own taco seasoning), cherry tomatoes

Dinner: Slow cooker lemon chicken (shred leftovers for tomorrow’s lunch) , smashed cauliflower (I used the olive oil version), side salad with Italian dressing

Snacks: Cinnamon roasted nuts (I used 1cup walnuts 1 cup almonds),  watermelon

Dessert: Paleo Sundae  (dessert is a big “No-No” in whole30…I was a sugar addict before, so I am transitioning to no dessert…in the meantime, I will eat an evening treat if necessary.  It will comply with restrictions though, so I skipped the chocolate part.)

P1000081

 

Monday

Breakfast: Fruit and Nut Bar (yes, a redo from last week, but I loved them sooooo much, and so did my hubby. I did add an extra date or two and a few extra raisins to help it stick together), 2 hard boiled eggs (In a real pinch, there is the lara bar, some are Whole30 compliant: Read labels)

Lunch: Paleo chicken salad with homemade paleo mayo from this recipe. I chopped up some of my leftover chicken and added the mayo, fresh dill from last week, quartered grapes, and some of the spiced walnuts from the Paleo Snack Mix recipe (use plain if that is all you have) over a large salad (lettuce, mushrooms, olives, carrots, tomatoes, raisins, cucumbers).

Dinner: Grilled steaks (Seasoned with garlic powder, salt and pepper), sautéed mush and onions, Sweet Potato Casserole ( I used 2 sweet potatoes)

Snacks: sliced veggies (baby carrots and cucumber), sliced banana (topped with almond butter and sprinkled with toasted coconut flakes)

Dessert: Grape Sorbet

DSC02774

Tuesday

Breakfast: Egg Muffins ( I cut this recipe in half and left out the peppers and topped with avocado. To keep leftover avocado green, leave pit in it. Remember to save some spinach for Wed dinner.), apple chicken breakfast sausage (I cut this recipe in half),

Lunch: Lunch on the go: Turkey roll ups, olives, almonds, blueberries

Dinner: Paleo spaghetti with meatballs (I used spaghetti squash and do this and used coconut oil in place of ghee)

Snacks: leftover Cinnamon roasted nuts,  apple

Dessert: ants on a log (celery with almond butter and raisins on top)

 

Wednesday

Breakfast:  1 banana and  Fruit and Nut Bar

Lunch: leftover Paleo spaghetti with meatballs

Dinner: Coconut chicken  sautéed spinach (sauté 1 clove garlic in 1 TBLS coconut oil until fragrant.  Add spinach and sauté add 2 Tbls sliced almonds)

Snacks: sliced veggies (baby carrots and cherry tomatoes), watermelon

Dessert:leftover Grape Sorbet

DSC02789

Thursday

Breakfast:  “Faux”- tmeal, 2 hard boiled eggs

Lunch: Leftover Coconut chicken, blueberries

Dinner: steak fajita lettuce wraps, top with salsa and diced avocado,

Snacks: raw almonds,  sliced veggies, watermelon

Dessert: Paleo Sundae

DSC02786

Friday

Breakfast: Leftover Egg Muffins and leftover apple chicken breakfast sausage

Lunch: Tuna salad lettuce wraps with fresh dill, diced celery, salt and pepper, and homemade paleo mayo (I followed this Paleo mayo recipe), sliced apple

Dinner: Date Night (will be eating Whole30 approved food)

Snacks: glass of almond milk and sliced veggies,  orange

Dessert:  frozen grapes

Saturday

Breakfast: veggie omelet (whatever veggies you have left),  bacon, orange

Lunch: leftover Paleo spaghetti with meatballs (I used homemade zucchini noodles), strawberries

Dinner: Pineapple pulled pork (I have a ton of pork left from last week, that I froze, so I am going to sauté the veggies and the rest of the ingredients in the pan and then add my leftover pork at the end. Also, I used chicken broth)  ,  steamed broccoli seasoned with  coconut oil, salt and pepper

Snacks:  sliced banana, topped with almond butter and sprinkled with coconut flakes, handful of raw almonds

Dessert: ants on a log (celery with almond butter and raisins on top)

 

GROCERY LIST: Remember to read your labels when buying packaged stuff, such as coconut milk and salsa (no added sugars). Remember to review the list for items, such as spices, that you may already have on hand.  

For Printable Grocery List: Click Here

 

photo by: