In order to make it a little easier I've planned out 30 dinners for 30 days. Things may shift as life gets in the way, but the Whole 30 rules still apply.
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| Let's see if we're still smiling 1 week in..... |
30 Day Challenge
If you've never heard of it, here's the guidelines:
http://whole9life.com/2012/08/the-whole30-program/
#1. This is a guide. Mix it up however you would like. If you like something and it’s easy, repeat it.
#2. Week 1 includes ideas for breakfast and lunch. I repeat breakfast and lunch and don’t mix it up too often. Find something You like. If need be search the internet. My favorite site for finding multiple Paleo recipes at one time is www.punchfork.com.
#3. Shopping lists do NOT include quantities. I don’t know how many people you are cooking for so buy what you need. :)
#4. Snacks. You need them. Some options: coconut flakes, veggies, fruit, nuts, quality deli meat, almond butter, olives, hard boiled eggs, avocado, can o tuna. More are available here (not all are whole 30 approved so keep to your list) http://paleo.com.au/2012/09/75-paleo-snack-ideas/
WEEK 1
January 1st (tuesday)
Brunch:
3 Eggs, 2 Strips Bacon, ½ avocado, 1 tomato
Dinner:
Paleo Phad Thai
http://www.theclothesmakethegirl.com/2011/05/08/paleo-pad-thai/
January 2nd (wednesday)
Breakfast:
2 Eggs, ½ avocado, 1 tomato
Lunch:
Salad: 1 chicken breast, 2 cups broccoli, sliced mushrooms, carrots, olive oil, balsamic, artichoke hearts, sunflower seeds
Dinner: Grilled Steak, Roasted Garlic Broccoli
http://steamykitchen.com/16463-rosemary-garlic-steak.html
http://www.skinnytaste.com/2010/03/roasted-broccoli-with-smashed-garlic.html
January 3rd (thursday)
Breakfast:
2 Eggs, ½ avocado, 1 tomato
Lunch:
Taco Turkey Salad: Saute ground turkey, diced onion and mushrooms with:
1 TBSP Cumin
1½ tsp. Paprika
1 tsp. Oregano
1 tsp. Red Pepper Flakes
2 tsp. Garlic Powder
½ tsp. Onion Powder
1½ tsp. Salt
1½ tsp. Ground Black Pepper
serve on greens with 1 avocado & salsa
Dinner:
Mexican Chicken Soup
http://www.paleolithe.com/2012/02/26/chipotle-chicken-tomatillo-soup/
January 4th (friday)
Breakfast:
2 Eggs, ½ avocado, 1 tomato
Lunch:
Salad: 1 chicken breast, 2 cups broccoli, sliced mushrooms, carrots, olive oil, balsamic, artichoke hearts, sunflower seeds
Dinner: Hamburger, Chipotle Slaw
A big beefy Hamburger patty topped with your favorite paleo options (grilled pineapple, carmelized onions, egg, sunflower butter)
http://www.health-bent.com/salads/paleo-chipotle-slaw
January 5th (saturday)
Brunch: Salami, Spinach & Bacon Hash
http://cupcakesomg.blogspot.com/2012/10/salami-spinach-and-bacon-hash.html#
Dinner: Grilled Salmon, Roasted Cauliflower
http://www.skinnytaste.com/2012/03/grilled-garlic-dijon-herb-salmon.html
http://www.epicurious.com/recipes/food/views/Roasted-Cauliflower-238089
January 6th (sunday)
Brunch: Leftovers (RAID THE FRIDGE)
Dinner: Spicy chicken with herb sauce, Parsnips & Carrots Puree
http://paleodietlifestyle.com/spicy-chicken-with-herb-sauce/
http://nomnompaleo.com/post/4105061950/carrot-parsnip-puree
Week 1 Shopping List (pantry items not included)
Eggs
Chicken Breast
Coconut Aminos
Coconut Oil
sunflower butter
coconut milk
bacon
marinated artichoke hearts
sunflower seeds
steak
ground turkey
can tomatillos
can chipotle peppers in adobe sauce
chicken broth
paleo mayo
hamburger
salami
salmon
mint
parsley
rosemary
onions
Spaghetti Squash
Sugar Snap Peas
lime
lemon
garlic
cabbage
cilantro
spinach
cauliflower
salad greens
bell peppers
avocados
tomatoes
broccoli
mushrooms
carrots
parsnips
WEEK 2
January 7th (monday)
Skirt Steak with Cilantro Garlic Sauce
http://www.epicurious.com/recipes/food/views/Skirt-Steak-with-Cilantro-Garlic-Sauce-109317
Spicy Eggplant & Tomato Salad
http://www.foodrepublic.com/2012/06/28/spicy-eggplant-tomato-and-garlic-salad-recipe
January 8th (tuesday)
Lemon Garlic Chicken
http://www.thekitchn.com/recipe-lemon-garlic-chicken-105587
Roasted Brussel Sprouts
http://allrecipes.com/Recipe/Roasted-Brussels-Sprouts/Detail.aspx
January 9th (wednesday)
Chili
http://www.theclothesmakethegirl.com/2009/02/22/my-favorite-chili-recipe/
January 10th (thursday)
Thai coconut chicken soup
http://www.foodrepublic.com/2011/11/07/thai-coconut-chicken-soup-recipe
January 11th (friday) - Appetizer Night!
Baked Sweet Potato Chips
http://www.marthastewart.com/317420/baked-sweet-potato-chips
Christmas Guacamole
http://whatsgabycooking.com/christmas-guacamole-recipe/
Chipotle Bacon Deviled Eggs
http://pinchmysalt.com/chipotle-bacon-deviled-eggs/
Shrimp Stuffed Mushrooms
http://nomnompaleo.com/post/37988064841/paleo-shrimp-stuffed-mushrooms
January 12th (saturday)
Pork Belly
http://www.theclothesmakethegirl.com/2012/12/20/pork-belly-n/
Spanish Green Beans
http://thepioneerwoman.com/cooking/2007/11/spanish_green_beans_a_yummy_thanksgiving_side_dish/
January 13th (sunday)
Standing Rib Roast
http://leitesculinaria.com/83365/recipes-standing-rib-roast.html
Curried Pumpkin Soup
http://joythebaker.com/2012/11/vegan-creamy-curried-pumpkin-soup/
Week 2 Shopping List (pantry items not included)
Bacon
Rib Roast
shrimp
pork belly
chicken
skirt steak
ground beef
eggs
2 cans (14.5 Oz.) Whole Tomatoes
1 can (6 ounces) tomato paste
1 can (14.5 ounces) fire-roasted, chopped tomatoes
1 can (14.5 ounces) beef broth
cashews
pepitas
garlic
thyme
lemongrass
ginger root
mushrooms
tomatos
eggplant
jalapeno
lemon
lime
avocado
pomegranate
sweet potatoes
scallions
cilantro
red chili peppers
parsley
Onions
Fresh Green Beans
pumpkin
brussel sprouts
WEEK 3
January 14th (monday)
Leftover Rib Roast w/ Roasted Parsnips & Carrots
http://www.finecooking.com/recipes/roasted-carrots-parsnips-shallot-herb-butter.aspx
(use evoo instead of butter)
January 15th (tuesday)
Asian ground beef lettuce cups
http://nomnompaleo.com/post/1710952680/asian-ground-beef-mushroom-and-broccoli-slaw-lettuce
January 16th (wednesday)
Beef Stew
http://www.crossfitlittlerock.com/blog/paleo-beef-stew
January 17th (thursday)
Roasted Chicken & Vegetables
http://www.food52.com/recipes/3307_lemon_and_onion_roasted_chicken
(omit fingerling potatoes)
January 18th (friday)
Garlic Shrimp
http://www.williams-sonoma.com/recipe/sizzling-shrimp-with-garlic-gambas-al-pil-pil.html
(omit the sherry)
Cauliflower Rice
http://www.elanaspantry.com/cauliflower-rice/
January 19th (saturday)
Mexican Meatza
http://www.theclothesmakethegirl.com/2012/01/19/mexican-meatza-ole/
January 20th (sunday)
Butternut Squash Lasagna
http://www.health-bent.com/beef/paleo-butternut-squash-lasagna
(I will be making the sauce from jens gone paleo not from a can - http://jensgonepaleo.blogspot.com/2010/01/paleo-roasted-vegetable-lasagna.html)
Week 3 Shopping List (pantry items not included)
whole chicken
ground beef
stewing beef
shrimp
italian sausage
beef stock
salsa
28 oz can diced tomatoes
shallot
garlic
rosemary
thyme
sage
basil
parsley
parsnips
avocado
cauliflower
carrots
celery
red onion
bell pepper
lemon
fennel
onion
mushrooms
butternut squash
cilantro
scallions
broccoli slaw
sweet potato
WEEK 4
January 21st (monday)
Paleo Orange Chicken
http://www.health-bent.com/poultry/paleo-orange-chicken
Roasted Brussel Sprouts with Cranberry Pistachio Pesto
http://steamykitchen.com/9035-roasted-brussels-sprouts-cranberry-pistachio-pesto.html
January 22nd (tuesday)
Halibut and Sweet Potato Fries
http://www.wholeliving.com/151708/halibut-sweet-potato-fries-and-lime
January 23rd (wednesday)
Turkey Taco Lettuce Wraps with Avocado
http://www.skinnytaste.com/2009/04/turkey-taco-lettuce-wraps-3-pts.html
January 24th (thursday)
Braised Balsamic Chicken
http://allrecipes.com/Recipe/Braised-Balsamic-Chicken/Detail.aspx
Cucumber, Tomato, Avocado Salad
http://www.kalynskitchen.com/2011/07/not-so-dumb-salad-recipe-with-cucumbers.html
January 25th (friday)
Paleo Meatloaf
http://www.paleomeatloaf.net/paleo-meatloaf/
(no honey guys!!)
Kale Chips
http://paleodietlifestyle.com/kale-chips/
January 26th (saturday)
Steak with Garlic Lime Marinade
http://mantestedrecipes.com/recipe/3515/filet-mignon-with-garlic-lime-marinade.aspx
replace canola with olive oil & use whatever cut of beef you like
Avocado stuffed with bell pepper and tomatoes
http://www.wholeliving.com/151701/avocado-bell-pepper-and-tomatoes
January 27th (sunday)
Lamb & Quince Stew
http://www.chow.com/recipes/11148-tunisian-lamb-and-quince-stew
Week 4 Shopping List (pantry items not included)
chicken
halibut
ground beef
ground turkey
lamb shoulder
steak
eggsgarlic
scallionparsley
thyme
oreganogreen onion
qunice
kalebrussel sprouts
sweet potatoes
cucumber
lettucetomato
bell pepper
onion
mushroomsavocado
lime
lemonorange
Dried cranberries
pistachios
chicken broth
tomato paste
tomato saucecan diced tomatoes
WEEK 5
January 28th (monday)
Quick "Emergency Protein"
http://nomnompaleo.com/post/4360193712/emergency-protein-a-k-a-garbage-stir-fry
use leftover protein & veggies
January 29th (tuesday)
Farmer's Pie
http://paleocomfortfoods.com/in-the-kitchen/farmers-pie/
January 30th (wednesday)
Gremolata & Mushroom Beef Stew
http://www.health-bent.com/beef/paleo-gremolata-mushroom-beef-stew
Week 5 Shopping List (pantry items not included)
ground beef
ground lamb
chuck roast
garlic
rosemary
thyme
onion
carrot
celery
cauliflower
mushroom
orange
beef stock
can crushed tomatoes
tomato paste
