Cavegirl's Whole30 Journey (Meal Plan, Days 21-30)
Below are my last 10 days of meals. Hopefully you can get some ideas from what I ate and know that eating “strict” is by no means boring, repetitive, or without flavor. 🙂
Breakfast: Ground beef seasoned with s&p, a little Italian seasoning, and a dash of garlic powder. Throw in a handful of spinach at the end to let it wilt. Serve a poached egg on top.
Lunch: Pan-seared salmon in a little ghee and fresh lime. Served with berries and a side of sliced tomatoes with a light drizzle of oil and vinegar.
Dinner: Shrimp Fra Diavolo
Breakfast: Can you say WAFTATA (Waffle+Frittata)?! I mixed 2 eggs, pimiento, onions, ham, parsley, and s&p… and poured it into my waffle iron!
Lunch: No-Bake Crab Salad Lettuce Wraps
Dinner: Grilled Chicken Breast and No-Potato Fauxtato Salad
Breakfast: Egg Balls (I need to work on that name). Because my “Waftata” was so successful, I decided to dust off my cake pop griddle and pour my egg mixture into it…perfect for on-the-go breakfast! ?
Lunch: Grilled Steak, Sliced Tomatoes, and gorgeous Red Chard.
For the CHARD: I sautéed garlic in a little duck fat and then added the chopped chard (middle spine removed). I then added a pinch of salt, a few dashes of hot sauce and a few dashes of balsamic vinegar. Lid it for a couple of minutes until wilted. Give it a stir. Boomshackalacka!
Dinner: Spicy Asian Wings Recipe: Toss 2.5lbs wings in Chinese 5 Spice and salt. Bake for 45 minutes at 400F. Toss in a mixture of 2T melted ghee, 2T coconut aminos, 2T Sriracha. Sprinkle with chopped cilantro (or not!).
Sriracha has a little sugar in but I just make my own using Nom Nom Paleo’s homemade Whole30 Sriracha recipe: http://nomnompaleo.com/
Breakfast: Smoked Salmon, Egg Over-Medium, Capers, Spinach…berries on the side
Lunch: Taco Wraps. RECIPE: Cook 1lb ground beef, 1/4 diced onion, 1/4 tsp each of cumin, coriander, and smoked paprika. Add a pinch of red pepper flakes. For a quick guac: smoosh 1 avocado with juice from 1/2 lime, a pinch or two of salt, 2-4 minced cloves of garlic, and a little bit of diced jalapeño if your palate likes a little heat. Spoon some meat mixture, guac, and diced tomatoes in a piece of Boston lettuce. Garnish with optional cilantro.
Dinner: I slow cooked some SHORT RIBS today for 7 hours on low heat on a layer of onions and 5 smashed cloves of garlic. I added 1 cup of beef broth and a can of fire-roasted tomatoes. Season the ribs with s&p. Garnish with chopped parsley. Let it go and then enjoy! I was going to add white mushrooms, but I completely forgot to add them, so they are now cooking in the sauce still in the slow cooker for a side dish tomorrow. (see mushroom recipe on tomorrow’s lunch)
Breakfast: Skillet diced chicken, bell peppers, and spinach seasoned with s&p, Italian seasoning, and a few dashes of hot sauce.
Lunch: Slow Cooked Marinated Mushrooms. My intention was to eat these as a side dish with a hamburger patty but they were so dang good that I ate a whole bowl! When I was finished cooking my short ribs last night, I added another cup of beef broth to the goodness left behind as well as some white mushrooms. I put the setting to warm and let it go all evening and night.
Dinner: Simple Taco Salad
Breakfast: 2 hard-boiled eggs, 5 raw whole almonds, apple
Lunch: Steamed Crab Legs…with a Side Salad
Dinner: Lemon-Thyme Pork Medallions, Baked Smooshed Plantains, and Strawberries. Tip: Remember, with a pork loin, if you are short on time, cut them into medallions about 3/4-inch thick and bake for about 15-20 minutes.
Breakfast: Simple Egg Scramble. 2 eggs, 1 piece of crumbled bacon, onion, red pepper, mushrooms, s&p.
Lunch: Thai Chicken Stew
Dinner: Pan-Seared Cod with Salsa* and Steamed Broccoli
OK, mad genius at work over here. This is a quick-mama healthy meal. The cod takes no time to sear stovetop with a little ghee, s&p. The *SALSA (and this is the genius part) is made from the fresh Pico de Gallo that the stores make and throw in your produce section. I added a little diced mango, diced pineapple, a squeeze of orange, and a pinch of salt. I cut down on my prep time and had a great salsa within minutes, plus leftover fruit to add to a green smoothie for breakfast.
Breakfast: 3-Egg Omelet with mushrooms and spinach
Lunch: Big Green Salad with Grilled Shrimp, with mixed greens, steamed asparagus, green peppers, chopped pecans, oil and vinegar.
Dinner: Meatloaf. Tonight, we got home late because my daughter had a field hockey game. I had meatloaf on the menu, but we were getting hungry. So instead of making one large meatloaf, I made four mini-loaves to cut down on baking time! RECIPE: Blend 1lb ground pork, 1lb ground beef, 2 eggs, 1/2 cup pico de gallo (leftover from yesterday), 6oz tomato paste, 1/2 tsp each of salt, garlic powder, celery seed. Shape into loaf or loaves and cook at 350F until cooked through (times will vary depending on size of your loaf…a meat thermometer is your friend).
Breakfast: Deviled Eggs. Mix the yolks with a little bit of yellow mustard, homemade mayo, s&p. Pipe or spoon mixture back into the egg whites. Garnish with bacon and smoked paprika.
Lunch: Leftover Meatloaf, Purple Cauliflower Mash, and Pineapple
Cauli Mash: just steam it and blend with a little ghee or oil and s&p.
Dinner: Fruit salad, steamed broccoli, and a burger patty. For the fruit salad, I diced up some pineapple, kiwi, strawberries, blueberries, and melon balls. I squeezed a fresh orange over everything. Give just a pinch of salt (just a pinch) to bring out the natural sweetness in the fruit.
Breakfast: I celebrated my last day with this beautiful CRABCAKE BENEDICT (I used ghee for the hollandaise)…feelin’ good!
Lunch: Simple grilled steak, small salad, and a 1/2 sweet potato
Dinner: Soup! I used a pound of pre-cut roasting veggies, 3T ghee, 1 shallot, 4 cloves of garlic. Sauté for about 5 minutes. Add 3 cups chicken broth, a little bit of cumin, salt, pepper, curry powder…a pinch of dried dill/oregano. Bring to a boil. Reduce heat and simmer for 30 minutes. Blend until smooth. Season additionally with salt if necessary.
Check out the first 20 days here: