Week 4 Whole30 Meal Plan – Just One More Week!

Week 4 Whole30 Meal Plan – Just One More Week!

Week 4 Whole30 Meal Plan

I consider this the last week of the Whole30 (even though it is 9 days long!).  The whole idea of having to go into Week 5 was just too much for me, so the Week 4 Whole30 Meal Plan is just a long one.  🙂  There are most definitely some repeats this week of my favs, but also a couple of new ones, including two meals out – on purpose!  It is almost impossible to cook every meal you eat for 30 days.  So this week we ate at Chipotle and a local restaurant called Fresh Kitchen, both of which had Whole30 compliant options.  

This week marks the end of this Whole30 journey for our family.  We have gone through reintroduction twice already, so will not be doing the methodical reintroduction process that you SHOULD absolutely do your first time through!  Check out my posts here and here for more info on reintroduction and how to learn which foods bother you, now that you have a clean slate to test them on!  Please do not skip this step.  I know you are ready to try new things, but do it slowly so you can learn the lessons.  You’ve made it 30 days… it’s just a few more to learn lessons that can keep you healthier and feeling better for a lifetime.  

Breakfast Lunch Dinner
Monday Warm Coconut Banana Bowl Tuna salad with a side salad Balsamic Braised Short Ribs with Roasted Veggies
Tuesday Hard boiled eggs, slices of avocado and fruit Leftover Short Ribs and Veggies Fried Smashed Chicken with Spaghetti Squash and Sauce
Wednesday Warm Coconut Banana Bowl Leftover Chicken with Spaghetti Squash & Sauce Broiled Salmon with steamed broccoli and roasted fingerling potatoes
Thursday Leftover quiche Green salad with hard boiled eggs Chicken Apple Sausages with Peppers and Onions
Friday Grain-Free Oatmeal Leftover sausages, peppers & onions Carnitas Bowl from Chipotle
Saturday Bacon and Butternut Squash Quiche Baked Almond Chicken with kale salad and roasted veggies from Fresh Kitchen (local place) Tuna Salad with cut veggies… (I just didn’t feel like cooking!)
Sunday Leftover quiche and fruit Applegate Roast Beef rolled with spinach, mustard and cut veggies Shepherd’s Pie with Roasted Brussel Sprouts
Monday Grain-Free Oatmeal Leftover Shepherd’s Pie Instant Pot Salsa Chicken and a green salad
Tuesday Leftover quiche and fruit Leftover Salsa Chicken and cut veggies Breakfast for Dinner! Bacon and eggs on a bed of spinach with fruit


Chipotle and Fresh Kitchen… After 20+ days of cooking and eating all meals at home, I needed to get out (or order in)!  For Chipotle, you can order a carnitas salad with salsa (just not the corn salsa) and guacamole.  At Fresh Kitchen, I had baked almond chicken with roasted veggies over a kale slaw.

Recipes are either links in the table above or are described below.

Chicken Apple Sausages with peppers and onions – Cut up a couple of sweet bell peppers (I like the yellow, orange or red ones.) and an onion, fajita style.  Saute them in fat of your choice – I usually use coconut oil.  Then cut up a few Aidell’s Chicken Apple Sausages.  Add them to the pan when your veggies are almost done. Cook until your sausage browns a little and veggies are tender.

Fried Smashed Chicken – I put boneless, skinless chicken breasts in between plastic wrap or in a ziploc bag and smash the crap out of them with a rolling pin (cause I don’t have a meat mallet).  I get out my daily frustrations until they are about 1/2 inch thick. Then I dip them in a mix of coconut flour with garlic powder, pepper and salt and fry them in coconut oil, about 3 minutes on each side.  Yummy.  (Adapted from Nom Nom Paleo’s Crispy Smashed Chicken.)  

Instant Pot Salsa Chicken– Put 2 lbs or so of frozen chicken breasts in the instant pot.  Pour a jar of salsa over it.  Cook on Poultry Setting for 25 minutes, then allow Instant Pot to release pressure naturally.  Shred and serve.  It’s spicy and yummy!

Grain-free “Oatmeal” – Instead of the cashew milk this calls for, I am using Califia’s Unsweetened  Coconut Almond Milk.  No sugar and no carrageenan!  

Thanks for following us through this journey and stay tuned!  I’ll be writing about what I learned this round as well as new Whole30 and Paleo recipes that I find and like.  I’ll also throw in many other various and sundry adventures here at Forts and Spoons!  

2 thoughts on “Week 4 Whole30 Meal Plan – Just One More Week!

  1. Also, as you’re probably aware of by now, leftovers play a big part in these meal plans. Make enough dinner the night before so you can just eat leftovers for lunch and not have to worry about planning and preparing an extra 7 meals each week. This will take a huge load off your shoulders and make the Whole30 much more enjoyable.

    1. I absolutely agree. I also find that if I go ahead and put up my leftovers when dishing out dinner, I am less likely to go back for seconds. Otherwise, I end up not having lunch prepared and kicking myself the next day!

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