Whole30 Meal Plan – Week 4

Whole30 Meal Plan – Week 4

It’s the Last Full Week!!!!  You should be feeling pretty good by now, or at least not feeling the negative effects from the first few weeks anymore.  You also might be really tired of eggs.  I know I am, so I’m back to my prosciutto muffins for breakfast (cause the salt makes it all good) and I’m focusing on salmon cakes and leftovers for lunches.  Some repeat recipes are happening this week, because they are our stand-bys.  Also, I included two slow cooker recipes, because cooking is getting a little old.  🙂  

During this last full week, start thinking about reintroduction. You could go on a carb-heavy binge on day 31, but that would kinda defeat the purpose of these 30 days of goodness you are so close to completing.  Your body will be a clean slate for you to try out different foods and see how they affect you!  So start thinking about how you want to handle reintroduction.  The Whole30 Book recommends introducing one category of eliminated foods a few times in one day, then returning to Whole30 for the next two days to truly see how they affect you (because it may not happen immediately).  This adds a few more days on to this journey, but it is what you have worked for during the last month!  I’ll post more about reintro later.  I just wanted to plant the reintroduction seeds now, so they can germinate in your brain this week!  You are so close!  

	Breakfast	Lunch	Dinner
Sunday, 5/22	Bacon and eggs with fruit & avocado	A Whole30 Surprise!*	Tuna (or Egg) Salad on a bed of spinach with fruit
Monday, 5/23	Prosciutto-wrapped Mini Frittata Muffins [Start Pot Roast for dinner!]	Salmon Cakes with cut veggies and dip	Slow Cooker Pot Roast (Sub cajun spice for spice mix under Vegetable Sides.)
Tuesday, 5/24	Warm Banana Bowl	Leftover Pot Roast	Chicken Apple Sausages with Peppers & Onions
Wednesday, 5/25	Prosciutto-wrapped Mini Frittata Muffins	Salmon Cakes with cut veggies and dip	Stuffed Chicken Breasts** with Roasted Veggies [Start Kalua Pig after dinner!]
Thursday, 5/26	Warm Banana Bowl	Tuna (or Egg) Salad on a bed of spinach with fruit	Kalua Pig with Sweet Potato Fries and Steamed Green Beans
Friday, 5/27	Prosciutto-wrapped Mini Frittata Muffins	Leftover Kalua Pig on a green salad	Burgers Topped with Bacon and Fried Egg with Fried Zucchini Chips
Saturday, 5/28	Bacon and eggs with fruit, avocado	Whatever leftovers are left!	Spinach & Artichoke Stuffed Portobello Mushrooms**

*We are having lunch with our family (some of whom are also on this Whole30 journey), so it will be a compliant meal, but I don’t know what it will be!  

**The stuffing is the same for these.  Set aside some for Friday when you make it Wednesday!

Shopping List & Preparation Guide – Here are the Shopping List & the Preparation Guide for the Week 4 Meal Plan.

Snacks –  We stocked up on Larabars this week!  I found some Epic brand jerky at a local specialty store (Rollin’ Oats for fellow ‘Burg-ers).  And I still love almond butter.  ALOT.    

Recipes

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 and add to pan when your veggies are almost done. Cook until your sausage browns a little and veggies are tender.    

Tuna/Egg Salad – I mix tuna with mayo and some salt or hard-boiled eggs with mayo and celery salt and eat it with carrot chips.  Sometimes I go crazy and add cut up cucumber to my egg salad.  

Sweet Potato Fries – Cut up sweet potatoes into fry-like sticks.  Place them on a baking sheet and toss them with coconut, avocado, or olive oil and salt.  Bake at 425F until they are tender inside and crispy outside (like 25-35 minutes or so). Move them around a couple times while cooking, so that multiple sides of the fries brown on the bottom of the pan.  

Roasted Veggies – All I do is cut up veggies, toss them in olive oil and salt, and roast at 425F until tender, stirring a couple of times while cooking.

Feel free to comment and let us know how it’s going!