Whole30 Meal Plan – Reintroduction, Part Deux

Whole30 Meal Plan – Reintroduction, Part Deux

Okay, guys… this is it!  The last week of planned Whole30 meals.  After this, you are on your own!!!  This week, we introduce two of the biggest culprits in causing inflammation – dairy and gluten.  They both noticeably affect how I feel.  Please pay close attention to how you feel after introducing new foods – both during that day and the two days following.  Then, at least you know the consequences you may face, should you choose to include those items in your diet.  

I know this process has been time-consuming with meal planning, shopping and cooking.  I breathe a sigh of relief upon completion each time, too.  But I hope you will integrate some of the recipes and habits you have learned on this journey into your everyday life.  I hope they make you a happier and healthier person!  Thanks for following along with us!  

	Breakfast	Lunch	Dinner
Sunday, 6/5	Bacon and eggs with fruit & avocado	Sausages* (any Whole30 compliant ones) with a side salad	Citrus Herb Roasted Chicken with Carrots and steamed broccoli (recipe calls for oranges, I prefer lemons)
Monday, 6/6 (Reintroduce Dairy)	Grain-free oatmeal with organic whole milk	Proscuitto with melon/fruit, yogurt, cut veggies with dressing	Grass-fed beef burgers with cheese, sweet potato fries and ice cream for dessert
Tuesday, 6/7	Bacon and Butternut Squash Quiche with fruit	Leftover Roast Chicken on a salad	Chile-Lime Chicken (or Turkey) Burger with Guacamole, steamed veggies of choice
Wednesday, 6/8	Grain-free oatmeal with almond milk	Tuna salad with sliced tomatoes	Broiled salmon with steamed broccoli and baked potatoes (with ghee)
Thursday, 6/9 (Reintroduce Gluten)	Hard boiled eggs, fruit and a blueberry muffin (store bought)	Roast beef sandwich and cut veggies	Whole wheat pasta with marinara sauce and meatballs (or compliant sausage*)
Friday, 6/10	Bacon and Butternut Squash Quiche	Leftover meatballs and marinara, side salad	Fried Smashed Chicken with roasted veggies
Saturday, 6/11	Bacon and eggs with fruit, avocado	Tuna or egg salad with cut vegetables and compliant dressing	Balsamic Braised Short Ribs with Candied Carrots (Celebration meal!!!)

*We found some new great Whole30 compliant sausages at a local specialty market (Rollin Oats for you Tampa Bay folks).  They had a couple of brands, but we tried Bilinksi’s Spinach and Garlic Chicken Sausages.  They are really good.  With mustard.  

Shopping List & Preparation Guide – Here are the Shopping List & the Preparation Guide for the Reintroduction, Part Deux Meal Plan.

Snacks – I’m really loving the Roasted Plantain Chips from Trader Joe’s that we tried last week.  We still have those and dried fruit in the house, so those and our trusty Larabars, bananas and almond butter will get us through this week.  Next week, we will likely try to add in some other non-compliant snacks based on our reintroduction analysis.  Popcorn or some high-quality dark chocolate, perhaps?

Recipes

Citrus Herb Roasted Chicken with Carrots – I use the one from the Practical Paleo cookbook, and this one is close to that.  I use lemons instead of oranges though, and make sure you use clarified butter instead of regular butter.  

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.)  

Best of luck to you all!  Stay tuned for our first results post next week!