Apothic Holistic

Whole30 May 2015 - Week 2

www.apothicholistic.com/blog

 

Breakfast

Lunch

Dinner

Day 11 (MON)

Curried butternut squash soup + compliant pork or chicken breakfast sausage

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 lemongrass chicken + sauteed greens with coconut aminos (kale, spinach, shredded brussels, Cruciferous crunch, your choice!) + 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 12

Curried butternut squash soup + compliant pork or chicken breakfast sausage

Chicken salad over spinach + vinaigrette

Slow cooker lemongrass chicken + sauteed greens with coconut aminos (kale, spinach, shredded brussels, Cruciferous crunch, your choice!) + pan grilled plantains

Day 13

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.

Mexican chicken soup (I add sweet potatoes to the recipe) topped with fresh cilantro, green onions, avocado slices + a side of fruit if desired

Ultimate paleo chili topped with avocado slices, fresh cilantro

Day 14

Breakfast salad:
+ Mixed greens

+ Slivered almonds
+ Fresh berries or apples

+ Fried egg
+ Avocado
+
Vinaigrette

Mexican chicken soup topped with fresh cilantro, green onions, avocado slices + a side of fruit if desired

Ultimate paleo chili topped with avocado slices, fresh cilantro

Day 15

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.

My favorite detox salad 
+ a side of fruit


NOTE: You can add shredded chicken, albacore tuna or salmon (read the labels!) if you wish.

Loaded baked sweet potatoes:

Bake one large sweet potato per person. Top with remaining chili, avocado, green or red onions, crumbled bacon, fresh herbs (we like cilantro!)

Day 16

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

My favorite detox salad 
+ a side of frui


NOTE: You can add shredded chicken, albacore tuna or salmon (read the labels!) if you wish.

Grilled tuna steaks (or other fish) + mixed green salad with compliant dressing (we like Tessame’s) + roasted root veggies

Roasted root veggies:

Cut up a mixture of onions, parsnips, tricolor carrots, rutabaga, beets, or other veggies. Drizzle with olive oil, sprinkle with s+p and garlic. Roast on 375 for about 25 minutes.

Day 17

(meal prep day for week 3!)

Mexican chicken soup topped with fresh cilantro, green onions, avocado slices + a side of fruit if desired

Fried eggs over easy with roasted asparagus + sauteed garlic spinach + avocado slices

Drizzle asparagus with olive oils, season with s+p, roast for 15 minutes on 350. Meanwhile, saute spinach and mushrooms in ghee + crushed garlic and fry eggs in coconut oil. Serve all together!

Kitchen sink night: eat any remaining leftovers from the week. If it’s not enough, grill some chicken or other protein and finish off any vegetables left in the fridge!

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Snacks**

Hard-boiled eggs + avocado mayo; a handful of nuts or trail mix; butternut squash soup; a small side of any leftover protein + vegetable combo

* 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.