Cavegirl's Whole30 Journey (Meal Plan, Days 11-20)
This is the second post of my 3-part series of my journey on Whole30. I will have to say, without a doubt, that the first 10 days are the hardest due to a little sugar withdrawal and getting into the groove of prepping. Prep, prep, prep…it is the only way you will be successful short-term and long-term with a healthy diet. If possible, find a buddy ~ support is another key element to success. The second portion is a lot easier…allow yourself to get here. Also, you will also start to sleep better and those clothes are getting looser!
You may be interested in my meal plan from the first 10 days: Cavegirl’s Whole30 Journey (Meal Plan, Days 1-10)
Breakfast: Bacon bowl filled with a scrambled egg, mushrooms, and onions. Side of strawberries and blueberries.
Lunch: Yellow squash frittata and steamed sweet potato (with a dash of cinnamon). RECIPE FOR YELLOW SQUASH FRITTATA: in a small skillet over medium heat, combine a grated summer squash, grated 1/2 onion, 2 eggs, s&p. Transfer to a 350 degree F oven and bake until the center of the egg mixture is set.
Dinner: Baked salmon with cilantro-lime pesto and roasted cauliflower. Recipe for CILANTRO-LIME PESTO: In a mini food processor blend handful of cilantro, handful of parsley, pinch or two of salt, 2 tsp fresh lime juice, 1/4 cup almonds, 1/4 cup olive oil, 2 garlic cloves, a squirt or two of hot sauce. After blending, add more oil and/or salt if necessary.
Breakfast: Fruit Salad and Boneless Smoked Rainbow Trout (ingredients: rainbow trout, olive oil, salt). This was a super-simple meal. I like to keep some canned smoked oysters, sardines, etc. in my pantry for a quick protein/fat. Watch the sodium levels in some brands or just compensate with an extra glass of water to flush your system.
Lunch: Who said you can’t eat out and stay on Whole30? Today, I had a dozen raw oysters and a small side salad (no cheese or croutons) with oil and vinegar.
Dinner:Carnitas with Pickled Radish, Roasted Delicata Squash, and Sliced Avocado. RECIPE FOR CARNITAS – this could not be any simpler. Line a slow cooker with a layer of chopped onions and a few cloves of garlic. Place your pork shoulder/butt (seasoned with salt and chili powder) on top. Cover and cook on high for 8-10 hours. Use 2 forks to pull apart meat. Serve with a slotted spoon. RECIPE FOR PICKLED RADISHES: slice radishes. Refrigerate overnight in a 50/50 mixture of white vinegar and water. RECIPE FOR DELICATA SQUASH: Cut in half moons, seeded. Toss with a little salt and avocado oil (or preferred cooking oil). Bake for 20-30 minutes until tender.
Breakfast: Leftover Pulled Pork?, with a Poached Egg?, and a Side of Pineapple?
Lunch: There’s the BLT, and then there’s the BELTA SALAD!! (bacon, egg, lettuce, tomato, and avocado)
Dinner: Asian Roasted Chicken ?with a Side Arugula Salad with walnuts, raspberries, and diced jicama. RECIPE FOR ASIAN ROASTED CHICKEN: Mix a can of coconut milk, 1T coconut aminos, 1T sesame oil, 1 tsp salt, 1/2 tsp white pepper, juice of a lime, 1T grated ginger, and a handful of chopped cilantro. Marinate 10 drumsticks overnight. Remove from marinade and bake at 350F about 45 minutes until center reaches 165 degrees. Broil the last 5 minutes for crispy the skin. Let rest 5 minutes. Enjoy!
Breakfast: Egg Scramble with shredded yellow squash, mushrooms, onions, and tomatoes…with a few caperberries for a little salt kick.
Lunch: OK, so just about everything at P.F. Changs has soy sauce, rice, or a rub containing sugar. So, I let my server know about my food limitations and he was incredible. We came up with this plain grilled salmon and grilled asparagus with steamed onions, bok choy, and shiitakes. It was perfection.
Dinner: Some Phoking Good Soup!
Breakfast: 2 hard-boiled eggs, 5 almonds, a bowl of strawberries
Lunch: Guacamole Maria with Grilled Shrimp
Dinner: A grilled hamburger patty seasoned with ground pepper, garlic salt, and smoked paprika, steamed bok choy, and 1/2 steamed sweet potato
Breakfast: Cubano Benedict
Lunch: Big Green Salad with Scallops and a Bacon-Horseradish Vinaigrette ~ this is one of my favorite salads; however, because of Whole30, I deleted the raw honey. Guess what?! It was still amazing. #happydance
Dinner: Asian Swordfish for One with steamed carrots
Breakfast: Smoked salmon, capers, 2 poached eggs, grapes, and yellow tomatoes
Lunch: Sriracha hot wings with a side of celery! RECIPE FOR SRIRACHA HOT WINGS:♨ toss 1.5 lbs of chicken wings in a mixture of 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1/2 tsp salt. Bake for 45 minutes at 400 F. Remove from oven and toss in a mixture of 2T melted ghee and 2T Sriracha. Serve immediately.
Dinner: Pan Seared Duck Breast on a bed of greens ? with cubed jicama, crushed hazelnuts, olives, tomatoes?…and oil and vinegar. My olive oil was infused with blood orange so it was perfect with the duck! TIP: Heat the skin side for at least 10-12 minutes over medium heat. The key is to render the fat and get the skin crispy!
Breakfast: I ran out of eggs, but luckily I had spatchcocked two cornish hens the night before. RECIPE FOR SPATCHCOCKED CORNISH HENS (cutting the spine out and flattening). This is seasoned simply with salt, pepper, and dried thyme. One lemon has been squeezed over the hens and I left the rinds in the baking dish. Also, there are several smashed cloves of garlic in there. I will place an aluminum “tent” over it while baking to give it a steaming effect for moistness.
Lunch: Baked Crab Salad in Banana Peppers with a side of broccolini and kiwi berries. RECIPE FOR BAKED CRAB-STUFFED BANANA PEPPERS: Mix together a 6oz can of crabmeat, 1T minced pimientos, 1 diced stalk of celery, a pinch of celery seed, 2T homemade mayo, 1/4 tsp ground mustard, pinch of salt, a pinch of pepper, and a dash of hot sauce. Cut two large banana peppers lengthwise and remove seeds. Fill with crab mixture. Bake for 15 minutes at 350F. Garnish with a little smoked paprika.
Dinner: Stuffed Large Portabella with a few raw radishes. RECIPE FOR STUFFED LARGE PORTABELLAS: In a skillet over medium heat, cook 1lb ground pork, 2T Sriracha, 1/4 tsp onion powder, 1/4 teaspoon garlic salt, 1/4 tsp dried sage, 1/2 diced onion. Remove from heat and let cool. Stir in 1/4 cup of homemade mayo. Fill 4 large portabella mushroom caps with the pork mixture. Bake for 40 minutes at 350F. (this recipe was inspired by Jennifer Robin’s Chipotle Stuffed Mushrooms from Down South Paleo.)
Breakfast: Egg Scramble with diced ham, onions, and orange bell peppers with a side of blueberries and pomegranate seeds.
Lunch: Roasted Eggplant, sliced tomatoes, fresh basil, s&p, olive oil, and reduced balsamic vinegar. It was a light lunch, because I had a handful of mixed nuts as a morning snack. To ROAST EGGPLANT, peel the eggplant, slice in 1/4-inch slices, drizzle with a little avocado oil…bake for about 30 minutes.
Dinner: Cavegirl Chili
Breakfast: 3 pieces of clean bacon and a fruit salad of mixed berries and pineapple
Lunch: Simple Baked Chicken Breast with Lemon and Broccoli Smash Patties
Dinner: Grilled Bison Steak, Sweet Potato Mash (with ghee and cinnamon), and a Side Salad.
Check out the next 10 days here: