Grain-free, junk-free, two-week meal plan with grocery list Feb 25- March 10th

Week 3 and 4 of junk-free eating and my mom started the Whole 30 program last week and quit smoking, too! This household has really been working hard to eat healthy and exercise; as I type this, I am delightfully sore from working out.

I bought a 3 pound bag of almonds and finally made almond butter in the food processor. SO. EASY. Plus it was 1/3 of the cost! I will also use the almond for snacking and making almond flour. I bought a bag of pistachios (because I LOVE pistachios) and oranges for snacks.

February 25th-March 3rd

Monday:
Breakfast: Scrambled eggs and bacon
Lunch: Protein shake with coconut and almond milk and almond butter or leftovers
Dinner: Roasted chicken and steamed broccoli

Tuesday:
Breakfast: Scrambled eggs and bacon
Lunch: Protein Shake with coconut and almond milk, almond butter, half a banana or leftovers
Dinner: Fajita meat salad with baby spinach, lime juice, and salsa

Wednesday:
Breakfast:  Eggs and Bacon and an orange
Lunch: El Pollo chicken and protein shake with almond milk or leftovers
Dinner: Paleo pizzas, sauteed asparagus and baby spinach

Thursday:
Breakfast: Scrambled eggs and bacon
Lunch: Leftover paleo pizzas and salad greens
Dinner:(dinner at my dads) – bunless burgers

Friday:
Breakfast: Eggs
Lunch: Protein Shake with coconut and almond milk, almond butter, half a banana
Dinner: Salad with dressing, cheese, salsa, beans

Saturday:
Breakfast: Chicken-fried steak (grain-free) and fried eggs
Lunch: Protein Shake
Dinner: Ham, green-beans, sweet-potato fries

Sunday:
Breakfast: Skipped breakfast
Lunch: with in-laws – chicken enchiladas, salad greens
Dinner: BBQ chicken and brussel sprouts (also made paleo cookies)

March 4-10

Monday:
Breakfast: Scrambled eggs and bacon
Lunch: Leftover chicken and vegetables
Dinner: Taco Salad

Tuesday:
Breakfast: Scrambled eggs and bacon
Lunch: protein shake
Dinner: Spicy BBQ chicken, asparagus

Wednesday:
Breakfast: Eggs and bacon
Lunch: leftover chicken and salad
Dinner: pork loin in crock-pot, green beans

Thursday:
Breakfast: Scrambled eggs and bacon
Lunch: pork-loin and salad
Dinner: (Take-out at my dad’s house) chile verde and vegetables

Friday:
Breakfast: eggs with salsa verde
Lunch: Protein Shake with coconut and almond milk, almond butter, half an avocado
Dinner: Avocado tuna cakes with dipping sauce and salad greens

Saturday:
Breakfast: Scrambled eggs and bacon
Lunch: protein shake
Dinner: Out for a birthday party

Sunday:
Breakfast: protein shake
Lunch: (at in-laws) a Portuguese pork dish with green beans and yams
Dinner: Roasted chicken from Costco

2 week food list and cost breakdown:

*This is incomplete, but I figured I should post it now, and fill in the blanks later*

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This week’s meal-plan (1/14-1/18)

It’s mid-January; how is everyone’s health resolutions coming along? How is shopping for healthy foods while trying to save money, working out?

I’m still learning and figuring out what works the best for us, what is available in our area, and how to make our meals the most nutritious they can be.

Our local farmers market is closed for the winter and so is one of the local CSA’s, so we are still a little behind with the produce.

We did find eggs from pastured hens through Craigslist, though! And we found a great grass-fed meat provider near us as well.

While I can wait for the hot weather to come back to town, I look forward to planting my first real garden at our first house! I especially want to grow and can tomatoes.

We have been getting back to eating healthy and recovering from the sugar over-load of the holidays. My husband has been working long hours and I have a wiggly 8 month old, so our meals are easy to prepare or quick to cook.

  • Monday: Chicken fajita salad (fajitas made in crock-pot)(chicken, bell pepper, onion, romaine and spinach, cheese, sour cream, salsa, avocado, lime juice)
  • Tuesday: Grilled sirloin steaks with broccoli and sweet potatoes
  • Wednesday: Chili with no beans, topped with avocado and cheese
  • Thursday: Lemon pepper chicken, beets and carrots, green salad
  • Friday: Stew with onion, carrots, and sweet potato

Lunches: Leftover dinner from the night before

Breakfast: Eggs and bacon, cheese omelet, eggs and linguica

Whole30 – Week 2 of Paleo Eating

Seasoned hamburger without the bun

Saturday
Breakfast: Another smoothie
Lunch: sauteed sirloin with raw spinach with oil and vinegar
Dinner: Dinner at in-laws: Osso bucco with sweet potatoes, carrots, and mashed golden cauliflower.

Sunday:
Breakfast: Banana Nut muffins
Lunch: Leftover steak and spinach from yesterday’s lunch
Dinner: Dinner at parents: BBQ Lemon Chicken, mixed green salad, and grilled peppers and squash

Monday:
Breakfast: Smoothie
Lunch: Leftovers
Dinner: Hamburger patty with guacamole, bacon, sweet potato chips, and salad

Tuesday:
Breakfast: Veggie Omelet
Lunch: Tuna, peppers, and spinach salad
Dinner: Halibut with garlic green beans

Wednesday:
Breakfast: Bacon and eggs over-easy
Lunch: Leftover fish and salad / tropical smoothie
Dinner: Tomato-beef soup and raw spinach with oil and vinegar

Thursday:
Breakfast: Scrambled eggs with kale and tomatoes
Lunch: dinner leftovers
Dinner: Beef Stew and green salad

Friday:
Breakfast: Bacon and fried eggs
Lunch: Leftovers
Dinner: Out – Chipotle Restaurant

Snacks: Nuts, fruit, snap-peas, hard-boiled eggs, banana-nut muffins

Notes:

This week has been harder than last week. I am a little tired of cooking at home and I am really craving pizza or lasagna!

My husband is losing weight fast, though. He has lost about 10 pounds in 12 days. Yes, some of that is water weight and bloat, but he is looking and feeling better.

 

 

Find other whole food recipe and healthy alternatives at Real Food Forager’s Fat Tuesday and Food Renegade Fight Back Friday!

 

Spaghetti Sauce vs Tomato and Beef Soup

I’m a picky red-sauce eater. Most restaurant sauces make me gag; they are too sweet and I don’t care for the green pepper taste that many of them seem to have. I prefer to make my own sauce at home. Spaghetti was one of the first things I learned to cook – my dad taught me, so I have fond memories with it as well.

This week I was craving spaghetti sauce but since we aren’t eating pasta, I could only eat the sauce. Then I got to thinking, meat sauce is just like tomato soup with ground beef (close enough, right?). So I kept telling myself that it was perfectly okay to eat the sauce sans noodles. And I still enjoyed it. I could try it over zucchini strips (aka zucchini pasta) or any other vegetable. You can also dip celery or vegetables into it, or just eat it with a salad.

It’s still warm and sunny here, but this would be a nice winter meal, too.

Serve meat sauce/tomato beef soup/spaghetti sauce in a mug or a bowl

Lulu’s Favorite Garlic Meat Sauce

Makes approx. 4 servings (more if using pasta and not heavily sauced)

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Crockpot Beef Stew

Ingredients:

  • 2 packs stew meat
  • 1/2 cup coconut flour
  • 2 tsp garlic powder
  • 1/2 tsp pepper
  • 1/4 tsp salt
  • 3 cups beef broth / water
  • 1 small 8 ounce can tomato sauce
  • 1/4 cup white wine
  • 1 onion, sliced or diced
  • 3 cloves garlic
  • Water
  • 1 cup diced carrots
  • 1 cup diced sweet potatoes
  • Olive oil

Directions:

  • Heat olive oil in pan.
  • Mix flour, garlic, pepper, and salt together.
  • Dredge meat in flour mixture and brown in olive oil.
  • Dump meat into crock pot set on low.
  • Pour 1 cup of water into pan and stir to remove flour and drippings, dump into crock pot.
  • Add tomato sauce, onions, garlic cloves, white wine, and enough water and broth to cover meat.
  • Cook on low for  4 hours and add carrots and sweet potatoes and more water or broth if needed.
  • Cook on low an additional 2-4 hours until carrots and potatoes are fork tender and meat is falling apart.

 

Tips for making the perfect smoothie

I love smoothies. I often have a smoothie for breakfast because it’s quick and easy and super tasty. My favorite is coconut milk, almond butter, and banana smoothie!

Tropical Green Smoothie Recipe at bottom of blog post

Here are my top 3 tips for successful smoothie making:

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First 5 Days of Paleo and Whole30

We are 5 days into Whole30 and it hasn’t been bad at all. We generally eat grain-free anyways so the transition wasn’t too bad. Marc does miss dairy and I do want butter, but overall the only other thing I’ve wanted is junk food and that’s not good for me anyways. Actually I’ve missed chewing gum, which isn’t allowed on the food challenge because it can still cause insulin spikes.

Why are we doing the Whole30? My husband has been having some abdominal pain that has been diagnosed first as gas, then as reflux but nothing has helped and 2 years later he wants it gone. An elimination and no-cheating diet to jump start good eating habits seemed like a good idea. Whole30 (correct me if I am wrong) is a strict paleo diet – no grains, no legumes (which includes peanuts!), no sweeteners, and no dairy.

After the Whole30 we are going back to more primal-style of eating; we are fans of butter, raw milk, whole and cultured yogurt, and unprocessed cheeses in moderation.

You aren’t supposed to weigh yourself during this diet, but we have been. Marc has lost about 5 or 6 pounds, I think I’ve lost maybe 2 (I’m a woman with less to lose).  I think this diet has me craving exercise though! We’ve gone walking and I do weights and exercises at home (I’ve been craving lap swimming though).

Problems or issues with the diet? None, except Marc developed a small rash middle-way on his left side of his back. Some kind of die-off maybe?

Here’s what we  ate this week:

Monday:
Breakfastcoconut almond butter smoothie / 3 eggs with spinach and 1/2 avocado
Lunch – guacamole with 1/2 avocado and 2 tsp salsa, handful of snap peas
Marc had galinha guisada without the root vegetables
DinnerCrock pot roast beef with lemon-pepper green beans

Tuesday:
Breakfast – Coconut almond butter smoothie / 3 eggs with beef neck from beef broth preparation
Lunch – 1/2 can low-sodium tuna with 1/4 cup blended roasted red pepper with 1/2 avocado
Marc had leftover roast and vegetables
Dinner – Ahi Tuna with garlic broccoli and spinach salad and paleo hummus

Wednesday:
Breakfast – Coconut almond butter smoothies – made with 1 more tbsp of almond butter, less banana, and some cocoa
Lunch – guacamole and snap peas and 1 cup grapes
Marc had leftovers from dinner and some extra salmon
Dinner – Crock pot chicken, kale, mashed sweet potatoes and tomato

Thursday:
Breakfast – coconut almond butter smoothie / 3 eggs with beef neck and tallow
Lunch – Salad with Tuna, red peppers, and hummus
Dinner – Chicken taco salad

Friday:
Breakfast – More eggs and more smoothies
Lunch – Leftover chicken taco salad
Dinner – Out to eat – Chipotle (we ordered meat, veggies, salsa, lettuce, and guacamole. The guacamole could have sugar in it, but we decided to risk it)

Snacks
Grapes, cantaloup and other fruit, raw nuts, carrots and snap peas dipped in hummus and guacamole, kombucha, and tuna and avocado.

Thoughts:

  • We need to find bacon and beef jerky without sugar!
  • I should be eating more vegetables – I’ve been relying too much on fruit and nuts

Crock pot chicken and broth

I’ve used the crock pot now 3 times this week – still loving it. I was babysitting my 7 month old Godchild yesterday so the crock pot made dinner prep super easy. My husband loved this chicken. It was juicy and pretty much cooked in it’s own juices all day.

All the liquid in the crock pot? That's all from the chicken.

Crock Pot Chicken and Broth

Ingredients:

  • one whole chicken (preferably organic and pastured)
  • Juice from a lemon
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp paprika
  • 1/2 tsp Italian seasoning

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Crock pot roast beef

I’ve been enjoying the crock pot lately; it’s just so easy to use. Simply brown the meat, throw it in the crock pot with some liquid and leave it alone all day.

Tonight we had roast from a local grass-fed beef supplier. Roast beef isn’t my favorite piece of meat but I still find it edible if it’s moist and flavorful. Here’s tonight’s recipe:

Crock pot roast beef

Roast beef with the cooking juices

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Coconut Banana Breakfast Smoothie

I like making smoothies for breakfast; they are quick, easy, and don’t require cooking. I love peanut butter banana smoothies but since I just started Whole30, I needed to replace all dairy and peanut products. My replacements? Almond butter and coconut milk!

Coconut Banana Breakfast Smoothie

I guess it was so good I couldn't be bothered to take a picture...

Make ahead of time:

  • Freeze peeled, ripe, bananas in chunks of three or 4
  • Freeze almond milk and water in ice cube trays. Put 1/4 cup of coconut milk divided into 3 cubes.

Ingredients:

  • 1 medium-large banana (pre-frozen in chunks)
  • 3 frozen cubes of coconut milk
  • 3 ice cubes
  • 2 tbsp almond or sun butter
  • 1/4-1/2 cup Water

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