Apothic Holistic

Whole30 September 2014 -- Week 1

 

Meal 1

Meal 2

Meal 3

Day 1

Egg scramble with zucchini, spinach, onions (whatever vegetables are on sale!) + half a banana with almond butter + black coffee

Cobb salad: organic greens, diced chicken, crumbled bacon, tomatoes, cucumber, hard boiled egg + homemade guacamole

Grilled chicken {marinated in 1:1:0.5 ratio of coconut aminos, balsamic vinegar, olive oil} + baked sweet potato with ghee & chives + oven roasted broccoli and cauliflower

Day 2

Egg scramble with spinach, bell pepper & red onion, leftover broccoli & cauliflower, etc. + chicken sausage + black coffee

Cobb salad: organic greens, diced chicken, crumbled bacon, tomatoes, cucumber, hard boiled egg + homemade guacamole

Grilled chicken {see above} + baked sweet potato with ghee & chives + haricot verts sauteed in olive oil and garlic

Day 3

Thai coconut soup 

(You may want to double the recipe for 2+ people. I also add in other vegetables like shredded carrots, bell pepper, spinach)

Chicken sausages + half an avocado + kalamata olives + mixed green salad

Kitchen sink beef stew

Day 4

Thai coconut soup

Cobb salad: organic greens, diced chicken, crumbled bacon, tomatoes, cucumber, hard boiled egg + homemade guacamole

Kitchen sink beef stew

Day 5

Thai coconut soup

Kitchen sink beef stew

Pesto meatballs + spaghetti squash +/- mixed green salad

Day 6

Shirred eggs + grapefruit + coffee with coconut cream {a TJ favorite!}

Grilled chicken tenders (marinated in coconut aminos, apple cider vinegar, sesame oil in a 1:0.5:0.5 ratio) + mixed greens salad + half an avocado

Grilled tuna or salmon + sweet potato with ghee + mixed green salad

Day 7

Egg scramble or leftover soup +/- chicken sausages or bacon + black coffee with coconut cream

Grilled chicken tenders (marinated in coconut aminos, apple cider vinegar, sesame oil in a 1:0.5:0.5 ratio) + mixed greens salad + half an avocado

Pesto meatballs + spaghetti squash + mixed green salad

Snack Ideas for the week:

Raw vegetables (carrots, celery, cucumbers, grape tomatoes, bell pepper slices) + tahini dip (another of my Trader Joe’s favorites!)

Hard boiled egg(s) with paleo mayonnaise or ranch dressing + avocado

Prosciutto-wrapped asparagus + hard boiled egg + avocado

Homemade raw trail mix: pistachios, almonds, pecans, raisins, unsweetened shredded coconut

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