Well folks, with only a couple days to get your pantry & fridge prepped, I figured it’s time to get our first menu and shopping list together. So here it is. For each day I have included the dinner meal, that requires the most planning and prep. Breakfast and lunch are on you- but here are some thoughts.
Breakfast in our house is usually something quick and easy. During the Whole30, I usually have some delicious paleo style applesauce (see part 2 of the series for the recipe) and a delicious smoothie with protein powder. If I don’t go with my usual- we will cook-up some Canadian bacon and eggs with fresh pico de gallo or sun dried tomatoes. We always include some fruit with our breakfast to help with muscle recovery. It gives you all day to burn those natural sugars.
We always fix a large enough dinner meal to have lunch the following day. If for some reason it doesn’t work out, you can always make a quick egg frittata, some lunch meat rolls with lettuce & tomato, or a quick chicken salad. Applegate also makes some delicious grass-fed beef hot dogs that are pretty good (but a little pricey). The hot dogs are not completely paleo- but every once in a while is OK.
Menu: This is a quick and simple menu we have put together for week 1 that should help you with your transition. The first 3 days will be tough- and you will probably need to eat more food than you are used to- so make large batches of everything. Recipes are listed below the menu- or linked to the website with the recipe.
Thursday: Spinach Salad with Hot Bacon Dressing & Chicken Breasts
1 package uncured-nitrate free bacon
1/2 red onion diced
2 TBSP Raw Honey (or more to taste)
1 tsp Arrowroot Starch
1/4 C Apple Cider Vinegar
1/4 C White Wine Vinegar
1/2 C Water
Dice the bacon to 1/2in to 1in pieces. Fry bacon on stove top till crunchy. Remove bacon and leave dripping in pan. Add onion and cook till fragrant/translucent. Combine vinegars, honey and arrowroot starch. Whisk until starch is dissolved. Add to bacon drippings. Add water. Simmer 10-15 min- until a thick dressing starts to form. Remove from heat and let cool slightly. Serve warm. Refrigerate any remaining dressing up to 5 days. Reheat to reincorporate.
1lb (or more) chicken tenderloins chopped and browned
Onion slices (optional)
Brown the chicken and let cool slightly. Use baby spinach as salad bed. Add toppings as liked. Recommend Craisins and cashews based in sweet dressing. Add warm chicken, then top with hot bacon dressing.
Friday: Twice Baked Sweet Potatoes with BBQ Chicken
Find the recipe HERE. I recommend using a rotisserie chicken for the pulled chicken. For the BBQ sauce, try this recipe. Add a little honey if it needs a little sweetening! It should be tangy though, as the sweet potato will sweeten up the whole dish.
Saturday: Paleo Pizza
Find the Recipe HERE. There is a great crust and sauce recipe in here. For toppings- use ground pork (with Italian seasoning), Applegate pepperoni, diced veggies, and olives if you like. Tastes just like the real deal!!!
Sunday: Pulled Pork Carnitas
Find the recipe HERE. This is the recipe I’ve been using for a LONG time and it’s amazing. I add an extra 1/2 cup of lime juice and it’s OUTTA CONTROL! Eat your carnitas on green lettuce wraps with some pico & avocado, or as a salad. When you’ve got left overs, add some paleo BBQ sauce for pulled pork!
Monday: Chicken Pesto Spaghetti
Find the recipe HERE. This recipe is so good, it’s become a weekly staple in our home. You’ll need a food processor- but it’s that easy. This is literally the best pesto you’ll ever had- and odds are you had no idea how easy it was to make. Don’t cheat yourself on the sun dried tomatoes either!!
Here is a basic start to your Shopping List. Check each recipe to determine any additional needs:
Sweet potatoes (x4)
Diced Red Onion
Pico de Gallo
Green lettuce (for lettuce wraps)
Fresh Baby Spinach
Coconut Milk (Canned)
Dark Chocolate Chips (62% or more)
Reduced Sugar Craisins
Fire Roasted Tomatoes
Almond Milk (Unsweetened)
Pork Shoulder Roast
Chicken Tenderloins (x2)
Applegate Lunch Meat (turkey and pepperoni)