Grocery List: Week 2

Cabinet Essentials:

  • Chili powder
  • Cumin
  • Salt
  • Thyme
  • Paprika
  • Herbs de provence
  • Red pepper flakes
  • Garlic powder
  • Onion powder
  • Avocado oil
  • Coconut aminos
  • Olive oil
  • Basil

Produce:

  • 2 Jalapeno
  • Garlic
  • 2 green bell peppers
  • 6 multi-colored bell peppers
  • 3 yellow onions
  • Russet potatoes (3 for shepherd’s pie & one per person for chili)
  • Yukon potatoes
  • Carrots
  • Celery
  • 6 oz. green beans
  • 2 limes
  • 4 zucchinis
  • Avocado
  • Cilantro
  • 3 lemons
  • 1 bunch asparagus
  • Green onions
  • Lettuce leaves
  • Kale

Meat

  • 2 1/2 lbs. ground beef
  • 1 1/2 lbs. flank steak
  • 2 boneless chicken breasts
  • Bacon (Applegate)
  • Ham (Applegate)

Other:

  • 1 14.5oz can of tomato sauce
  • 1 14.5 oz can of diced tomatoes
  • 1 can tomato paste
  • 1 cup chicken stock
  • Almond milk
  • Ghee
  • 1/4 cup bone broth
  • Eggs
  • Primal kitchen mayo
  • Spicy brown mustard
  • Green olives
  • Kalamata olives

 

Grocery List: Week 1

Cabinet Staples/Spices

  • Red Wine Vinegar
  • Dried oregano
  • Red pepper flakes
  • Sea salt
  • Black pepper
  • EVOO
  • Coconut Oil
  • Coconut Aminos
  • Rice vinegar
  • Arrowroot powder
  • Paprika
  • Ground cinnamon
  • Onion powder
  • 2 bay leaves
  • Pumpkin spice
  • Sesame seeds

Produce

  • Fresh parsley (1/2 C)
  • Fresh basil (1/4 C)
  • Garlic
  • Ginger
  • 1 bag shaved Brussels sprouts
  • Red onion (1/4 c)
  • 6 green onions
  • 2 medium zucchini
  • 1 orange
  • 1 spaghetti squash
  • 1 yellow onion
  • Bag of raw carrots
  • Celery
  • 7 apples
  • 1 vanilla bean pod
  • 2 bags Kale
  • Cucumber
  • Cherry tomatoes
  • Avocado
  • 1 red bell pepper
  • 1 bag fresh sugar snap peas

Meats

  • 2 flat iron, strip or sirloin steaks (6-8 oz. each)
  • 1 whole chicken
  • 1 1/2 pounds boneless, skinless, chicken thighs
  • 1 1/12 pounds boneless, skinless, chicken breasts
  • 2 lbs grass-fed ground beef
  • 12 oz pork tenderloin
  • 1/2 lb sausage (365 brand @ Whole Foods)
  • Wellshire Farms Sugar Free Paleo Bacon @ Whole Foods

Frozen

  • 1 bag (12 oz.) brocolli, carrots & snow peas stir fry veggies
  • 1 package (16 oz.) cauliflower rice

Other

  • 4 sticks of butter (to make clarified butter) or ghee
  • Cheesecloth
  • Orange juice
  • 2 13-oz cans diced tomatoes
  • Raisins (check your labels!)
  • Cashews
  • Almonds
  • Plantain chips
  • Guac cups
  • Almond butter
  • Dried apricots
  • Eggs

Snacks: Week 1

Always important to have on hand when the munchies sneak up on you!

-Hard boiled eggs

-Carrot and celery sticks w/ Whole 30 approved almond butter (I get Kirkland brand from Costco)

-Plantain Chips (Trader Joe’s) & Guac

-Prosciutto & Apple Slices

-Almonds, cashews, etc.

-Dried apricots (Whole 30 approved, of course)

 

Dinners: Week 1

Monday: Orange Chicken w/ Cauliflower Rice (p. 102 in Whole 30 Fast & Easy)

Tuesday: Zucchini-Basil Chicken Hash (p. 80 in Whole 30 Fast & Easy)

Wednesday: Pan-Seared Steaks w/ Chimichurri Brussels Slaw (p. 52 in Whole 30 Fast & Easy)

Thursday: Leftovers (no shame there)

Friday: Pork & Pepper Stir Fry (p.72 in Whole 30 Fast & Easy)

Saturday: Spaghetti Squash w/ Instant Pot Bolognese (substitute Coconut Aminos for Tamari & no fish sauce)

 

 

Lunch: Week 1

If you’re like me, you don’t mind eating the same thing each day for the sake of sanity and ease!

On Sunday, I will cook a whole chicken in my Instant Pot, using the recipe below.  We’ll shred it, then add it to salads for the week!

Ingredients

  • One small organic chicken, giblets removed
  • 3 T unrefined coconut oil or extra virgin olive oil
  • 2 onions, sliced
  • 5 cloves of gralic
  • 1 T dried rosemary
  • 1 T dried thyme
  • 1 tsp. sea salt
  • 1 tsp. fresh ground pepper
  • 1/2 C water

Directions

  1. Place onions on the bottom of the Instant Pot
  2. Place chicken on top of onions.
  3. Pour oil, garlic & spices on top.
  4. Add 1/2 C water to the bottom of the pot
  5. Lock the lid into place and make sure valve is set to “seal”
  6. Press the pressure button and use the + or –  to set the pressure time to 24 minutes.
  7. Let the pressure release naturally after cooking.
  8. Open top, remove chicken and let cool.
  9. Shred the chicken to be used throughout the week!

 

Salad for Lunches:

Ingredients:

  • Kale (I prefer to buy the pre-chopped variety to save time)
  • Cherry tomatoes
  • Cucumber
  • Avocado
  • Raisins (check your labels!)
  • Coconut Aminos
  • Balsamic Vinegar
  • Olive oil
  • Sea Salt
  • Fresh ground pepper
  • Shredded chicken

Directions:

  • Wash kale and place in large bowl.  Massage with olive oil to help soften.
  • Chop your cherry tomatoes and cucumbers.  Add to the kale.
  • Add coconut aminos & balsamic vinegar to your liking (I prefer a 3-1 balsamic vinegar to coconut aminos ratio)
  • Add sea salt and black pepper to your liking
  • Toss salad, mixing well.
  • Top with raisins and shredded chicken.
  • Store in an airtight container for up to three days.
  • I prefer to wait until the morning to add freshly sliced avocado, so it doesn’t turn brown!

Breakfast: Week 1

Grab & go! As a mom of a 16-month old and a full-time fifth grade teacher, this is a must for morning meals.

For week 1, I plan to make the following breakfast casserole for me and the hubby, in addition to a yummy Whole 30 approved “Oatmeal”!  Good thing we won’t be sick of eggs (yet)!

Two-Meat, Sweet Potato & Kale Breakfast Casserole
Prep Time: 30 mins
Cook Time: 30 mins
Total Time: 1 hr
Course: Breakfast
Servings: 16
Ingredients
  • 2 medium Sweet Potatoes
  • 12 slices Whole 30-approved bacon (Wellshire Farms Sugar Free Paleo Bacon @ Whole Foods)
  • 1/2 pound Whole 30-approved sausage (365 brand @ Whole Foods)
  • 1 bunch Kale
  • 2 cloves garlic
  • 12 Eggs
  • 1 tsp Sea Salt
  • 1 tsp Ground Black Pepper
  • 1 tsp Red Pepper Flakes
Instructions
  1. Preheat oven to 425 degrees.
  2. Peel and dice the sweet potatoes and place into an 9 x 13 casserole dish.  Lightly toss in olive oil to coat. Spread the potatoes out and bake in the oven for 30 minutes. When they are finished, remove from oven and lower the oven to 350 degrees.

  3. Meanwhile, slice the bacon and cook in a skillet until done. Place on a plate with paper towels to drain. Pour out the grease.
  4. Cook sausage and place on a plate with paper towels to drain

  5. Saute kale & garlic in olive oil until kale turns a bright green.
  6. Layer the sausage & bacon on top of the sweet potatoes.
  7. Layer the kale & garlic mixture on top of the meat
  8. Crack eggs into a bowl and add the salt, pepper and red-pepper flakes. Whisk until the eggs are all beaten. Then, slowly pour over the top of the casserole, making sure to distribute the eggs evenly.
  9. Place the casserole in the oven and bake for 30-35 minutes, until eggs are cooked through. Let the casserole cool for a few minutes prior to serving.

Freeze half & keep half in the fridge for 3-4 days!

 

Grain Free Cinammon Apple Oatmeal

 Alternate between the two throughout the week 🙂

Whole 30. #what?

things I love

  • cheese
  • wine
  • bread
  • cheese

things I can’t have while on the Whole 30

  • see above

My skin itches (#eczemaeverywhere) . My energy is low.  I haven’t been sleeping well. I’ve been feeling down and out.  My pants don’t fit.  Thank you, pregnancy, postpartum everything, hormonal imbalances & motherhood.

The solution to your problems is simple, they say. Take all the things you love out of your diet, they say.

So here I am.  One of those ambitious New Year’s Resolution(ers?), embarking on a new dietary quest for food freedom.

Yes, I am willingly choosing to do this.  Yes, I want to do this.  But that doesn’t mean I can’t also mourn the loss of my three favorite food groups.

So I’ll just leave this post right here.

Cheers! (with wine-free water as of Monday)

-K