Apothic Holistic

Whole30 May 2015 - Week 1*

www.apothicholistic.com/blog

 

Breakfast

Lunch

Dinner

Day 1 (FRI)

Egg + veggie scramble:

2-3 pastured eggs per person, sliced onions, zucchini + yellow squash, mushrooms, or any other vegetables.. Saute vegetables in ghee or olive oil. Once tender, crack in the eggs and scramble together. Serve topped with avocado slices + a side of fruit.

Homemade chicken salad over spinach or other greens with slivered almonds + sliced apples + avocado. Top with lemon dijon dressing.

Notes: Use compliant mayo for the chicken salad. (see shopping list) When making this dressing, LEAVE OUT the honey. Add 1-1&½ tsp apple cider vinegar or white wine vinegar. Add a hard-boiled egg to the side if you still feel hungry.

Slow-cooker citrus pork + sauteed greens (cruciferous crunch or shredded brussels from TJ or make your own!) + pan-grilled plantains.

Pan-grilled plantains:

Slice plantain in half lengthwise and widthwise, but leave it in the peel. Brush with coconut oil and grill on a cast iron grill pan flesh-side down for about 3 minutes. Flip and grill the other side for a few minutes or until the fruit begins to fall away from the peel.

Day 2

Sweet potato toast topped with diced tomato + fresh cilantro + compliant bacon + avocado + pastured egg fried in coconut oil OR any other compliant toppings!

Vegetable nourish bowl with shredded chicken and lemon dijon dressing.

Notes: For the bowl, LEAVE OUT the quinoa + edamame, ADD a pack of mushrooms,  and DON’T use the sauce listed on that page. Also add shredded chicken if desired.

Slow-cooker citrus pork + sauteed greens with coconut aminos (We like cruciferous crunch or shredded brussels from TJ or make your own!) + pan-grilled plantains

Day 3

Meal prep day for week 2!

Sweet potato toast topped with diced tomato + fresh cilantro + compliant bacon + avocado + pastured egg fried in coconut oil OR any other compliant toppings!

Vegetable nourish bowl with shredded chicken and lemon dijon dressing.

Notes: For the bowl, LEAVE OUT the quinoa + edamame and DON’T use the sauce listed on that page. Also add shredded chicken, if desired. Sometimes we do, sometimes we don’t..

Grass-fed beef burgers + side salad with lemon dijon (don’t skimp on the raw veggies here! Tomatoes, cucumbers, carrots, green onions, bell pepper, celery) + roasted broccoli

Burger toppings:

Compliant pickles, avocado mayo, Tessame’s ketcup, grilled portabella mushroom caps, avocado slices

Day 4

(MON)

Egg scramble with any leftover pork, bell peppers, red onions. Top with avocado. Serve with half a grapefruit.

Chicken salad over spinach + vinaigrette

Coconut vegetable + beef stew

Day 5

Egg + veggie scramble:

2-3 pastured eggs per person, sliced onions, zucchini + yellow squash, mushrooms, or any other vegetables.. Saute vegetables in ghee or olive oil. Once tender, crack in the eggs and scramble together. Serve topped with avocado slices + a side of fruit.

Chicken salad over spinach + vinaigrette

Coconut vegetable + beef stew

Day 6

Leftover stew

NOTE: if you just can’t stomach leftovers for breakfast, make an egg scramble and switch up the veggies, add fresh herbs to keep it interesting.

Taco salad: (makes 3ish servings)

+ 1lb grass-fed beef, cooked and seasoned with homemade or other compliant taco seasoning.

+ Sauteed onions + bell peppers

+ Mixed greens

+ Homemade ranch dip/dressing

+ Homemade guac: mash an avocado with a fork, add s+p and garlic to taste, add one drop lemon or lime essential oil or 1T lemon or lime juice.

Tomato + roasted lemon salad (LEAVE OUT the sugar + molasses!) with diced chicken. We like to just mix chicken into the salad and eat it as a one dish meal.

Day 7

Twice-baked sweet potatoes + side salad: greens, almond slivers, a few fresh blueberries, vinaigrette dressing.

Notes: Bake your sweet potatoes on your meal prep day to make this an easy morning meal. Alternatively, follow the entire recipe until the point where you would bake the potatoes the second time with the egg. Refrigerate and bake with an egg in the morning.

Tomato + roasted lemon salad (leave out the sugar!) with diced chicken.

One dish chicken + vegetables

Day 8

Twice-baked sweet potatoes + side salad: greens, almond slivers, a few fresh blueberries, vinaigrette dressing.

Taco salad

Grilled chicken tenders + homemade guacamole, mixed green salad

Day 9

Breakfast salad:
+ Mixed greens

+ Slivered almonds
+ Fresh berries

+ Fried egg
+ Avocado
+
Vinaigrette

Grilled chicken tenders + homemade guacamole, mixed green salad

One dish chicken + vegetables

Day 10

(SUN)

Egg scramble with any left over vegetables and protein from the week + side of fruit 

One dish chicken + vegetables

Any leftover food from the past week

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Snacks**

Hard-boiled eggs + avocado mayo; a handful of nuts or trail mix

* Because we grocery shop on the weekends and prep our meals on Sundays, I like to keep my meal plans on a Mon-Sun schedule. That means that this month will be a little ‘off’ when it comes to the number of days lining up with weeks, but this works best for us. If that doesn’t work for you, tailor the schedule to meet your needs! Maybe you shop on Mondays and prep on Tuesdays, just make it work!

**Try your best to eat more during your mealtimes to avoid snacking. Focus on adding healthy fat and lots of veggies to your meals to keep you full longer. Think avocados, olives, coconut milk and cream. That being said, if you are working out, it is ideal to move some protein + carbs to that post-workout window. Ideally you do that in the form of real foods and not powders. Grab a hard-boiled egg and some homemade mayo or avocado mayo (our fave!). If you can’t stomach that, have half a banana or apple with a bit of almond or cashew butter.