Tag Archives: quick lunch

Whole 30 – A Realistic Meal Plan – Week 4

I forgot to post this when I actually finished but I did the entire Whole 30! By the end of it I felt really good, lost 8 pounds, and changed my relationship with food. I was SO tired of cooking that I honestly didn’t eat as much just because the thought of cooking yet another meal was enough to keep me from eating. I will definitely keep a lot of these habits moving forward though. Following the whole 30 shopping guidelines and meal plans at home for the most part but being able to eat out occasionally would be sustainable for a long time. Overall, I would recommend this plan, definitely one of the best cleanses or detoxes that I have done over the years!

Day 22:
Breakfast – Pork Hash and blueberries
Lunch – Red Curry with Chicken (leftover)
Dinner – Tarragon Cream Chicken with sautéed broccolini

Day 23:
Breakfast – Apple with Almond Butter
Lunch – Tarragon Cream Chicken (leftover)
Dinner – Chili over a baked yukon gold potato

Day 24:
Breakfast –Pork Hash
Lunch – Italian Chicken Stew (made night before)
Dinner – Chili over a baked yukon gold potato

Day 25:
Breakfast – Pork Hash
Lunch –Italian Chicken Stew (leftover)
Dinner – Steak with Roasted Purple Potatoes and sautéed broccolini

Day 26:
Breakfast – BLAT “Benedict”… without the egg
Lunch – Italian Chicken Stew (leftover)
Dinner – Ate out – side salad with grilled chicken, no dressing

Day 27:
Breakfast – BLAT “Benedict”… without the egg
Lunch – Apple with Almond Butter
Dinner – Seared Yellowfin Tuna with Roasted Broccolini

Day 28:
Breakfast – Banana
Lunch – Ate out at a Paleo Bistro
Dinner – Roasted Brussel Sprouts & Purple Potatoes

Day 29:
Breakfast – Pork Hash with mushrooms
Lunch – Apple with Almond Butter
Dinner – Pot Roast Stew

Day 30:
Breakfast – Pork Hash with mushrooms
Lunch – Pot Roast Stew
Dinner – Steak with Roasted Purple Potatoes and sautéed broccolini

Whole 30 – A Realistic Meal Plan – Week 3

Cold-pressed black coffee may be my new favorite thing on earth…which means my taste buds are seriously changing doing this program! Also, I would say that while I don’t have crazy “tiger blood” energy, I DO have energy that last all day. After work I run errands, cook, do chores around the house, work on our Spain to-do list, and never notice my energy draining during the day, even when I’m ready go to bed. The hardest thing about the Whole30 is just cooking every single meal. That is the only real struggle that I’ve had – the only convenience I can find is if I planned ahead and worked for it. I’m 22 days in now though, there’s no turning back from here!!

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Day 15:
Breakfast – Pork Hash with Mushrooms
Lunch – Green Curry with Chicken (leftover)
Dinner – Italian Chicken Stew

Day 16:
Breakfast – Smoked Salmon with sliced tomatoes and blueberries (Gil had 2 boiled eggs)
Lunch – Italian Chicken Stew (leftover) and a nectarine
Dinner – Pot Roast

Day 17:
Breakfast –Smoked Salmon with sliced tomatoes and blueberries (Gil had 2 boiled eggs)
Lunch – Pot Roast Stew (leftover)
Dinner – Naked Chile Rellenos (omit cheese from original recipe) with tomato and avocado

Day 18:
Breakfast – Pork Hash with Mushrooms
Lunch – Pot Roast Stew (leftover)
Dinner – Tarragon Cream Chicken

Day 19:
Breakfast – Pork Hash with Mushrooms
Lunch – Tarragon Cream Chicken (leftover)
Dinner – Naked Chile Rellenos (omit cheese from recipe) (leftover) with tomato and avocado

Day 20:
Breakfast – Apple with Almond Butter
Lunch – side salad with shredded chicken, no dressing (out at an Italian restaurant)
Dinner – prime rib with roasted potatoes and grilled asparagus (family dinner at a Steakhouse)

Day 21:
Breakfast – Apple with Almond Butter
Lunch – Peach & almonds (we were moving so I went by a grocery store for lunch)
Dinner –Red Curry with Chicken

Whole 30 – A Realistic Meal Plan – Week 2

Week 2 was a crazy week at work for me, so you’ll see a lot of the same things over and over. Not very creative, and Gil has now vetoed roasted broccoli for at least a week, but this is real life. We’re crazy busy but still making it work with the Whole 30.

Side note: Week 3 is already shaping up much better, my menu plan is a lot more creative and it was actually even cheaper than last week despite me buying everything at Whole Foods because I didn’t have time for 2 separate grocery trips.

To give you an idea of approximately what this meal plan costs, for all meals for Week 2 combined I spent $66 on organic produce, spices, coconut milk, etc. at Sprouts Farmers Market (I choose which veggies and fruits we will eat for the week based on what is on sale in the circular since, for the most part, all of my fruits and veggies are interchangeable in my recipes) and $78 at Whole Foods on grass-fed, organic meat and wild-caught fish. I bought some higher end proteins like swordfish steaks so it is possible to spend even less if you choose less expensive fish and cuts of meat. So I spent a total of $144 on groceries for 21 meals for 2 people which comes to $3.43 per person per meal. So not only is this meal plan really healthy but, even with high-end organic meats from Whole Foods, it is literally cheaper than eating at McDonalds.

I still need to write up some of these recipes, I’ll get them posted as soon as I can.

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Day 8:
Breakfast – I felt too bad to eat (migraine) but I had planned to eat Pork Hash with Mushrooms
Lunch – Mexican Chicken (leftover) with a peach
Dinner – Swordfish Steak with Roasted Potatoes and Broccoli, Green Beans, and Mushrooms

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Day 9:
Breakfast – Pork Hash with a peach
Lunch – Spinach Salad with Guacamole and Burger Patties
Dinner – Tarragon Cream Chicken with Roasted Asparagus and Green Beans and Mixed Potatoes

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Day 10:

Breakfast – Pork Hash with a slice of tomato (Gil also had 2 boiled eggs)
Lunch – Spinach Salad with Guacamole with Tarragon Cream Chicken (leftover)
Dinner – First attempt at eating out – Sea Bass with Spinach and Mushrooms at True Food Kitchen

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Day 11:
Breakfast – Smoked Salmon with Blueberries
Lunch – London Broil with Roasted Potatoes and Broccoli
Dinner – Chicken Sausage with Roasted Broccolini and Sliced Tomatoes

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Day 12:
Breakfast – Peach and almonds before working out
Lunch – Chili on a bed of spinach
Dinner – Apple with Almond Butter (we went to a dinner party and didn’t eat and were starving when we got home but it was too late for a meal)

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Day 13:
Breakfast – Smoked Salmon with Blueberries (and Scrambled Eggs for Gil)
Lunch – Chicken Sausage (leftover)
Dinner – Chili (leftover)

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Day 14:
Breakfast – Pork Hash with a slice of tomato (Gil also had 2 boiled eggs)
Lunch – Green Curry with Chicken (my own recipe and it’s delicious! post coming soon)
Dinner – Chilean Sea Bass with Sautéed Broccolini and Roasted Purple Potatoes

Spinach Salad with Guacamole

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This is easily my favorite lunch to take to work with me. It is super healthy and Whole 30 compliant but it will also keep you full and fueled for the entire afternoon.

Ingredients (1 serving):
1 small tomato, diced
a handful of baby carrots, cut in half
1/4 of an English Cucumber, deseeded and sliced
1/4 of a green onion (green part), chopped
1 large handful of baby spinach
Approx. 10-15 dry roasted almonds
1/4 of a lime
2 tbsp. guacamole, homemade or Wholly Guacamole Minis are perfect for work lunches

Put the first 6 ingredients in a bowl and then when you are ready to eat, squeeze the lime juice all over it and put the guacamole on top of the salad. Toss the ingredients to coat everything in lime and guacamole (they are your dressing) and enjoy!

Variations: Add Grilled Chicken, Salmon, or Burger Patties to add more protein to the meal.

Spinach Salad with Hummus

I work from home several days each week so I’m always experimenting with quick, easy, healthy lunches.  This is one of my favorites, it’s basically a salad I created using the items I always have on hand and it literally takes about 5 minutes to put together.

ImageFresh Baby Spinach
Tomato, diced
Goat Cheese Crumbles
Roasted Almonds
Hummus
Cindy’s Kitchen Fresh Avocado 
Vinaigrette

A few notes:

The salad dressing is from Whole Foods and it’s a little pricy, but I just use a little so it lasts awhile (it has a little spice to it so you don’t need much) and it completely makes the salad.  Absolutely worth the cost.

I use whatever flavor of hummus I have on hand, artichoke & garlic or black bean & lime are my 2 favorite hummus flavors in this salad.

The ingredients listed here are the staples but for variety I toss in whatever other fruits and veggies I have lying around, depending on what sounds good that day, carrots, cucumber, avocado, even cranberries.

For a little extra protein, this salad is great with tuna or grilled chicken as well.

Just combine everything on a plate and enjoy!

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