Category Archives: Weekly Menu Plans

Whole 30 Week 4

Printables

Shopping List

Menu

Breakfast and Snacks Note: All recipes for this week come from Dallas and Melissa Hartwigs books The Whole 30, It Starts with Food or own recipes*

Sweet Potato Hash with Pork Mince

Sunday Pot Roast

Cauliflower and Broccoli Mash

Monday Steak Salad
Tuesday California Style Chicken

Creamed Spinach

Steamed Carrots*

Wednesday Baby Back Ribs

Oven Fries*

Fried Greens*

Thursday Cod with Mushrooms and Red Pepper

Grilled Asparagus

Cauliflower Rice*

Friday Chicken Chowder
Saturday Left Overs

Whole 30 Week 3

Printables:

Shopping List

Menu

Breakfast and Snacks Note: All recipes for this week come from Dallas and Melissa Hartwigs books The Whole 30, It Starts with Food or own recipes*

Sausage Patties

Sunday Pulled Pork Carnitas

Taco Salad*

Monday Cashew Beef

Roasted Root and Vegetable Curry

Cauliflower Rice*

Tuesday Chimichurri Kebabs

Garden Salad*

Wednesday Greek Salad
Thursday Sweet Potato Soup
Friday Moroccan Chicken Thighs

Cauliflower Rice*

Saturday Left Overs

 

Whole 30 Week 2

Printables:

Shopping List

Menu

 

Breakfast and Snacks Note: All recipes for this week come from Dallas and Melissa Hartwigs book The Whole 30 or own recipes*

Dinner for Breakfast

Sunday Chicken Cacciatore

Garden Salad with Oil and Vinegar*

Monday Steak with Garlic and Shallots

Green Beans with Onions, Mushrooms and Peppers

Baked Potato*

Tuesday Walnut Crusted Pork Tenderloin

Cauliflower Mash

Ratatouille

Wednesday Thai Coconut Soup
Thursday Grilled Chicken Salad
Friday Halibut with Citrus and Ginger

Sautéed Green Beans*

Cauliflower Rice*

Saturday Left Overs

 

 

New Year, New Goals… Whole 30

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This is just a short post… things are a bit crazy for me at the moment but in 2 weeks I will be back with lots of new articles with the science behind supplements during pregnancy.   Like many before me I have fallen victim to the holidays and pregnancy cravings…. as a result I am all aches and have indigestion that would convince me I would make brilliant fire breather.  So the first step is getting myself back on track with an almost Whole 30… just the planning alone should help but as I have gone through full elimination before and know that full fat dairy is not an issue some may sneak in for me…. but those transgressions are not included here.  For the next month all recipes will either be provided by me here or will come from the two Fabulous books published by the Hartwigs- It Starts with Food and The Whole 30.  If you don’t have them get them now- read them- live them- let them inspire you to read even more.

Printables:

Shopping List

Menu

 

Breakfast and Snacks Note: All recipes for this week come from Dallas and Melissa Hartwigs book The Whole 30 or own recipes*

Kitchen Sink Scrambled Eggs

Sunday Braised Beef Brisket

Balsamic Roasted Sweet Potatoes and Sprouts

Monday Seared Salmon Eggs Benedict

Sautéed Spinach*

Fried Potatoes*

Tuesday Coconut Curry Chicken

Cauliflower Rice*

Wednesday Butternut Squash Soup
Thursday Cold Thai Salad with Warm Prawns
Friday Pork Chops with Apple Sauce

Pan Roasted Sprouts and Squash

Saturday Left Overs

 

Finally Some FOOD!

Been a crazy summer but its back to school with me.  Only instead of lecturing I have jumped two feet into the craziness of going back to university at 31 years old and 19 weeks pregnant!  So much more on that to come but at least I have done some meal planning so hubby, me and the growing and kicking parasite will have food!

Shopping list

Breakfast and Snacks Breakfast Cookies- Against All Grain Blog
Monday Perfectly Medium Rare Roast Beef

Red Wine and Onion Puree

Roasted Brussels Sprouts

Scalloped Potatoes

Bourbon Ginger Glazed Carrots- Smoke and Pickles

(Marinade Lamb!)

Tuesday Zuchinni Carpaccio Salad- Love and Lemons

Lamb Tangine– The Ancestral Table

White Rice

Wednesday Chicken Fajitas and Salad

(Avocado, Salsa, Sour Cream, Cheese, Black Olives, Corn)

*Fajita Spice Mix- The Paleo Kitchen

Thursday Apple Glazed Pork Loin- Gather

Long Beans with Mushroom Sauce- Gather

Whole Roasted Celeriac- Save with Jamie

Friday Mahi Mahi with Spiced Crab Hollandaise- Cavegirl Cuisine Blog

Roasted Asparagus

Citrus Cauliflower Rice- Well Fed 2

Back to Basics Finale- Week 4

WOOT WOOT!  You made it to week  numero cuatro! Now the largely held belief is that it takes 21 days to form or break a habit so you are well on your way now.  The key is not to binge on day 29… sure you can make a deviation you are an adult and have the ability to control what goes in you.  But think about the choices you make if you want an alcoholic drink there is a big difference between a bottle of red, Nor-Cal Margarita or a case of Coors.  I even let you get crazy this week and have pancakes this week (sorry still no bananas!)

PRINTABLE SHOPPING LIST

Breakfast and Snacks Shepherd’s Pie- Well Fed

Pumpkin Pancakes- 21 Day Sugar Detox

Breakfast Sausage- Civilized Caveman Cooking (Made with all pork)

Monday Coconut Ginger Mushroom Chicken- OMG That’s Paleo?

Citrus Cauliflower Rice- Well Fed 2

Tuesday Maki Rolls- Well Fed
Wednesday Whole Roast Duck

Warm Arugula Salad- Everyday Paleo

Thursday Sea Bass with Garlic Sage Pesto and Pancetta

Chorizo and Tomato Salad- Jamie Does

Friday Barbeque Pulled Pork- Clothes Make the Girl

Curried Vegetable Hash- Everyday Paleo

Arugula, Citrus and Bacon Salad- Against All Grain

Saturday Corned Beef and Cabbage (SC)- Cavegirl Cuisine Blog

Garlic Mash

Sunday Roast Chicken

Chilli Lime Cilantro Brussel Sprouts and Cauliflower- Team Nutrition Genius

Roasted Potatoes

Back to Basics- Week 3

So we are adding back in honey this week.  Nothing too big and only found in a couple of recipes in small amounts.  Besides being a natural sweetener honey can have many other benefits to the body.  It can be used to as a natural antispetic and local honey can be used to treat seasonal allergies. (I enjoy a small spoonful in my evening tea during the awful hayfever season).  Best honey will be local but other natural brands will be fine- just make sure you are not purchasing processed sugar water.  Also if your honey crystallises (all will eventually) just place in a water bath to bring back up to 135F and allow to cool. If you are really into the honey scene think about making a bee hotel with your kids!  Bees are essential to the balance of our agricultural systems but are under threat due to chemicals being used to treat crops.  If you are really crazy find your local bee-keeping association and have a play.

PRINTABLE SHOPPING LIST

Breakfast and Snacks Chicken Stew (SC)- Everyday Paleo Blog Breakfast Sausage- Civilized Caveman Cooking (Made with all pork)
Monday Baba Ghanoush– The Clothes Make the Girl with peppers and carrots to dip Braised Moroccan Chicken with Green Olives- Slim Palate Cookbook (omit tapicoa) *Breaking down a chicken Curry Hash- Homegrown Paleo (No Lamb)
Tuesday Pistachio Crusted Salmon- Slim Palate Cookbook Citrus Cauliflower Rice- Well Fed 2 Spring Chopped Salad- Well Fed 2
Wednesday Seared Venison Bacon Mashed Parsnips- Team Nutrition Genius Onion Gravy Bohemian Brussel Sprouts- The Clothes Make the Girl
Thursday Spicy Tuna Cakes- Nom Nom Paleo Cookbook Thai Crunch Salad- Against All Grain Blog (No Meat)
Friday Buffalo Chicken Salad- Well Fed 2
Saturday Braised Short Ribs- Civilized Caveman Cooking Scalloped No-Tatos– The Paleo Mom
Sunday Coffee and Ancho Braised Lamb Shanks- Slim Palate Cookbook Parsnip Celeriac Mash with Dijon- Homegrown Paleo

Back to Basics- Week 2

How was week one?  (aka how bad of a sugar monster did you have to get rid of before you stopped thinking about snacks and treats every five seconds?)  This week features flavours from all different culinary regions of the world: Mexico, Korea, Middle East, French and even some back home BBQ.  There is even a whole rabbit!  I find these very easy to get in the UK but if it is an issue you can sub in any other game meat.  Happy cooking (and stay away from the chocolate drawer!)

PRINTABLE SHOPPING LIST

Breakfast, Lunch and Snacks Barbacoa (SC) – OMG That’s Paleo?

Collards and Kimchi- Smoke and Pickles

(sub coconut aminos and bacon)

Breakfast Sausage- Civilized Caveman Cooking (Made with all pork)

Mixed Potato Hash

Monday Bacon Wrapped Tahini and Sundried Tomato Stuffed Chicken Breast- Civilized Caveman Cooking

Bohemian Brussel Sprouts- The Clothes Make the Girl

Cumin Roasted Carrots- The Clothes Make the Girl

Tuesday Crabcake Benedict- Cavegirl Cuisine Blog *Sub white potato mash for almond flour

Roasted Brussels Sprouts

Poached Eggs

Wednesday Spring Egg Drop Soup with Lemon Ginger Meatballs– Homegrown Paleo
Thursday Baked Rabbit- Cavegirl Cuisine Blog

Green Beans with garlic, mushrooms and shallots

Triple Mash FauxtatoCavegirl Cuisine Blog

Friday Better Butter Chicken- Everyday Paleo

Fragrant Indian Cauliflower “couscous”- Slim Palate Cookbook

Saturday Fall Off the Bone Ribs- Cavegirl Cuisine Blog

Tony’s Slaw

Sweet Potato Chips

Smoky Spice- 21 Day Sugar Detox

Sunday Beef Stew Provencal- Well Fed 2

Mashed Potaotes

Back to Basics- One Month Reset Week 1

Sometimes just a few too many cheats have snuck into the pattern of everyday eating.  Some soda here, few extra alcoholic beverages, some potato chips and constantly nibbling at that Green and Black dark chocolate bar.  Next thing you know you’re in a staring contest with a plate of cheese and crackers… or making “paleo pie” for dessert.  Don’t even get me started on the banana pancake epidemic!

The next four weeks will be a back to basics reset… first two including no additives, no legumes, no dairy, no sweeteners.  Focusing on quality meats, good fats and a variety of vegetables to sustain you through the day and kick bad habits that have returned.  Each week will provide you with a one time make foods for breakfasts and lunches and dinners should provide 2 adults enough left-overs as well.  When meats are not given an amount it is by a typical package size.  Enjoy your time in the kitchen and any left over portions can be frozen for a quick fix later on. If you need to invest in some new storage containers I really recommend a trip to Ikea to purchase some glass containers (Fortrolig).  For more reasons why you shouldn’t store and heat in plastic look here.

PRINTABLE SHOPPING MENU

Breakfast, Lunch and Snacks Puerto Rican BeefEveryday Paleo

Giant Vegetable Rosti– Save with Jamie (omit peas and feta)

Breakfast Sausage- Civilized Caveman Cooking (Made with all pork)

Monday Ground Lamb with Pinenuts and Mint (SC)-  Against All Grain Blog

Eggplant Ricotta Stacks- Nom Nom Paleo Cookbook

Tuesday Salmon Cakes with Ginger Mayonnaise- Everyday Paleo

Tropical Chopped Salad- Well Fed 2 (No seafood)

Wednesday Curried Venison and Pork Kebabs- Cavegirl Cuisine Blog

Turkish Chopped Salad- Well Fed

Boston Bibb Leaves

Thursday Lamb Tangine

Citrus Cauliflower Rice- Well Fed 2

Friday Apple Dijon Burgers- Civilized Caveman Cooking

Avocado Chorizo Sweet Potato Skins- OMG That’s Paleo?

Side Salad (Lettuce, tomato, Cucumber)

Saturday Whole Roast Chicken

Lemon Brussel Sprouts- Civilized Caveman Cooking + Bacon

Whole Roasted Celeriac- Save with Jamie

Sunday Crispy Spiced Pork Belly- Clothes Make the Girl

Spiced Cauliflower- The Clothes Make the Girl

Garlic Dijon Spinach with Pine Nuts- Slim Palate Cookbook

Lebonsese Onion and Parsley Salad- Clothes Make the Girl

40+ Varieties of Fruits and Vegetables

So have you been in a rut?  This weeks menu contains a huge list of ingredients (many of which should already be in your pantry though!).  Fruits, vegetables, herbs and spices come in array of colours, smells and tastes.  Those different characteristics come from the vitamins and minerals they contain and like varying the type of meat we should not stick to the same few fruit and vegetables.  After a while of eating healthy many of us could fall into the same habit of having an identical shopping cart each week: sweet potato, carrot, lettuce, tomato, cucumber etc.  This weeks menu will involve a lot of space and prep so make some time.  Also if you think you don’t like something give it a try again as your taste buds may have changed without being bombarded by sugar and additives (except beets… beets are always evil!)

PRINTABLE GROCERY LIST

Breakfast and Snacks Pumpkin Pancakes- 21 Day Sugar Detox

Hidden Veggie Muffins- Against All Grain*

*Apple Sauce- Balanced Bites Blog

Brussel Sprout Chips- Nom Nom Paleo Cookbook

Monday Scalloped No-Tatos– The Paleo Mom

Fragrant Spatchcock Roasted Chicken- Slim Palate Cookbook

Sautéed Shallots, Green Beans and Mushrooms

Tuesday Patatas Bravas– Jamie Does *

*Olive Oil Mayonnaise- Well Fed

Proscuitto Poppers with Honey Mustard- Cavegirl Cuisine Blog

Honey Sesame Chicken Wings- Primal Palate on PaleOMG

Beef, Bacon and Carmelized Onion Bites- Cavegirl Cuisine Blog

Chorizo and Tomato Salad- Jamie Does

Wednesday Cauliflower Dumplings and Creamy Chicken Soup- Paleo By Season
Thursday Endive and Pear Saute– Autoimmune Cookbook

Whole Roasted Celeriac- Save with Jamie

Red Wine and Onion Gravy

Venison Steaks seared on cast ion and served medium rare

Friday Grilled Artichoke and Shitake Mushroom Salad- Paleo By Season

Balsamic Grilled Butternut Squash- Well Fed 2

Apple Glazed Pork Loin- Gather

Saturday Fennel and Apple Slaw- Cavegirl Cuisine Blog

BBQ Baked Beans and Sweet Potato- Save with Jamie *

*Beasty BBQ Sauce- Civilized Caveman Cooking

Avocado Stuffed Chile-Lime Burgers- Slim Palate Cookbook

Sunday Red Cabbage Bacon Kimchi- Smoke and Pickles

Collards and Kimchi- Smoke and Pickles

Bourbon Ginger Glazed Carrots- Smoke and Pickles

Hickory Smoked Beef Brisket- Civilized Caveman Cooking