Apothic Holistic

Whole30 September 2014 -- Week 4

 

Meal 1

Meal 2

Meal 3

Day 22

Sweet potato & kale hash w/ eggs over easy +/- avocado

Roasted chicken + vegetable soup (all time favorite!)

Kitchen sink beef stew: use butternut squash + frozen bell pepper + fresh tomatoes + fresh cilantro + kalamata olives

Day 23

Sweet potato & kale hash w/ eggs over easy

Roasted chicken + vegetable soup

Kitchen sink beef stew: use butternut squash + frozen bell pepper + fresh tomatoes + fresh cilantro + kalamata olives

Day 24

Roasted chicken + vegetable soup +/- avocado

Kitchen sink beef stew: use butternut squash + frozen bell pepper + fresh tomatoes + fresh cilantro + kalamato olives

Grilled flank steak w/ balsamic cilantro marinade + roasted broccoli & cauliflower (drizzle with olive oil, sprinkle with s+p and garlic) + mashed parsnips w/ roasted garlic

Day 25

Egg scramble w/ veggies + ½ and avocado + ½ an apple with almond butter

Tuna (or chicken) salad with apples & pumpkin seeds over mixed greens + champagne vinaigrette

Grilled flank steak w/ balsamic cilantro marinade + roasted broccoli & cauliflower + mixed green salad with lemon vinaigrette (2:1 white wine vinegar to olive oil, juice of ½ a small lemon, lemon zest, s+p)

Day 26

Leftover steak + egg scramble (add whatever veggies you have - spinach, kale, bell pepper, broccoli, onion, zucchini, etc)

Tuna (or chicken) salad with apples & pumpkin seeds over mixed greens + champagne vinaigrette

Grilled salmon or tuna filets + grilled asparagus drizzled with olive oil & lemon + mixed green salad w/ champagne vinaigrette + ½ an avocado

Day 27

Grilled chicken breast (marinate in 1:1 coconut aminos and roasted sesame oil) + sauteed kale (season with s+p and garlic) + ½ and apple or banana in coconut cream

Tuna (or chicken) salad with apples & pumpkin seeds over mixed greens + champagne vinaigrette

Crockpot pulled pork chili (could easily substitute chicken for the pork - mix breast & thigh meat)

Day 28

Grilled chicken breast (marinate in 1:1 coconut aminos and roasted sesame oil) + sauteed kale (season with s+p and garlic) + any left over sweet potatoes

Big salad with leftover spinach & arugula topped with zucchini, onions, & carrots sauteed in ghee + grilled chicken + avocado + vinaigrette + whatever you have on hand!

Crockpot pulled pork chili (could easily substitute chicken for the pork - mix breast & thigh meat)

Snack Ideas for the week:

Raw vegetables (carrots, celery, cucumbers, grape tomatoes, bell pepper slices) + paleo mayo or almond butter/coconut butter mix

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

Roasted winter squash seasoned with s+p+g

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

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