Whole 30 Meal Plan: Week 4

Whole 30 Meal Plan: Week 4

 

Well this is it, the final stretch! Hope everyone feels amazing for this last week. Here is an epic compilation of beautiful clean eating recipes. Hope you guys enjoy!

BreakfastLunchDinner
Easy Eggs Nests (omit cheese) from Civilized CavemanLeftovers with fresh greens and creamy sunflower seed balsamic dressingWild Thing Texas Chili from Grok Grub
Matcha Almond SmoothieCardamom Spiced Butternut Squash Soup from the Clean DishEasy Thai Fish Curry from A Clean Bake
2 poached eggs on a bed of steamed spinach with back bacon Shrimp and Avocado Lettuce Wraps with Almond Satay Sauce from MeEnchilada Stuffed Sweet Potato from Against all Grain
Spanish style breakfast casserole cottage pie from Kayotic KitchenGrain free couscous with baby kale and artichoke hearts from Paleo ParentsLeftovers with steamed vegetables and ghee
Cauliflower Kedgeree from Grok GrubLeftovers with veggie sticksCreamy Avocado Pesto Zoodles by the Iron You
Breakfast stacks from Hold the Grain Pumpkin and Potato Masala Curry from the Iron YouProsciutto Wrapped Scallops with Wilted Mizuna from Me
Leftovers with poached eggs and fresh berries Pork Scallopine Rollups from the Healthy Foodie Leftovers with a big salad

Shopping List

Meat/Poultry/Eggs/Seafood

Haddock

1 lb bison

1lb venison

1lb wild boar

1 lb mahi or other sturdy fish like cod or halibut

1 lb shrimp

1 lb scallops

1 lb ground chicken

1 lb ground pork

2 lb ground beef

6 small pork scallops

Bacon

Dozen Eggs x3

Vegetables

Cauliflower

Tomatos

Garlic x4

Ginger

Onions

Butternut squash

Green peas

Iceberg lettuce

Avocados x5

Peppers

Cilantro

Cherry tomatoes

Mizuna or other sturdy green like kale or arugula

Baby kale

Fresh mint

Parsley

Fresh basil

Sweet potatoes x10

Potatoes x6

Pumpkin

Poblano peppers

Zucchini x3

 Fruits

Lemons

Pineapple (frozen)

Bananas

Nuts/Seeds

Pine nuts

Oils/Vinegars

Spices

Mustard seeds

Curry powder

Chipotle powder

Paprika

Cardamom

Nutmeg

Garam Masala

Misc.

Fish sauce

Coffee

Bone broth/vegetable broth

Green curry paste

Almond butter

Matcha powder

Chia seeds

Unsweetened almond milk

Canned Goods

Tomato puree

Tomato paste

Diced tomatoes x2

Coconut milkx3

Artichoke hearts

Olives

WHOLE30-7

 

Week 3

 

whole30-5

 

Week 2

 

WHOLE30-2

 

Week 1

 

WHOLE30

 

 

Shrimp and Avocado Lettuce Wraps with Almond Satay Sauce

Shrimp and Avocado Lettuce Wraps with Almond Satay Sauce

Shrimp and Avocado Lettuce Wraps with  Almond Satay Sauce

Since moving to the city I’ve felt utterly nature deprived. It’s not that there aren’t parks and walking trails, it’s just that they are so manicured and full of people. There aren’t many wild places left, and that to me is what real nature is all about. Places where animals are allowed to roam free and trees can grow wherever they want. Where you can fish and hunt and set up camp and no one is there to tell you no. In Canada there are still many places like this, though you have to make a journey to find them. Yesterday we made it to a little nook in the woods, and while not totally wild it was still a closer cry to the calling in my heart that aches to just walk through trees and feel the sun on my face, unfiltered from city towers and highway smog.

Shrimp and Avocado Lettuce Wraps with  Almond Satay Sauce

There were buffalo rolling in dust piles and a coyote with a pheasant in it’s mouth. And of course there was a picnic, because no outing is complete without a nice meal in the grass. These shrimp and avocado lettuce wraps were the star of the show. They out do a sandwich any day and leave you feeling nourished but not weighed down. It’s so nice to just disconnect, even for one day a week. To just walk and breathe and witness the beauty all around us. The rest of the week can be for hustling and connecting but just one day devoted to simplicity is worth more than a whole week of busyness.

Shrimp and Avocado Lettuce Wraps with  Almond Satay Sauce

The almond satay sauce for these is super versatile and makes an amazing salad dressing or sauce for rice noodles or grilled chicken. You could also substitute the shrimp in this recipe for chicken or other seafood, they are mighty adaptable and make a great healthy lunch.

 

Shrimp and Avocado Lettuce Wraps with Almond Satay Sauce

Ingredients

    For the Shrimp and Avocado Lettuce Wraps
  • 20 medium sized shrimp
  • 1 clove garlic, minced
  • 1 lime or 1 tsp lime juice
  • 1 tsp olive oil
  • 1 head iceberg or butter lettuce
  • 1/2 yellow pepper, sliced
  • 1/2 red onion, finely sliced
  • 1 ripe avocado, sliced
  • handful cilantro
  • For the Almond Satay Sauce
  • 1 inch piece ginger, chopped
  • 2 Tbs almond butter
  • 1/2 C coconut milk
  • 1 Tbs fish sauce
  • 1 thai red chili, minced
  • juice of 1 lime or 1 tsp lime juice
  • 1 date, chopped
  • handful cilantro, chopped
  • sea salt and pepper to taste

Instructions

    For the Shrimp and Avocado Lettuce Wraps
  1. Heat a skillet or large frying pan with olive oil, add garlic and stir until fragrant.
  2. Dry off the shrimp as much as possible before placing in the pan. Cook for 2 minutes on each side and finish with juice from one lime. Turn off the heat and set aside to cool.
  3. Carefully remove lettuce leaves and lay out on a platter. Place a few slices of pepper, avocado, red onion and a sprinkle of cilantro on each one.
  4. Place 2-3 shrimp on each lettuce leaf and when you're ready to roll them notice the direction of the curve at the base of the lettuce and roll with it (you can choose to tuck the ends in or not)
  5. For the Almond Satay Sauce
  6. Place all ingredients in a blender until smooth. Serve alongside the lettuce rolls and save any extra for other uses.
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Prosciutto Wrapped Scallops with Avocado Salsa Verde and Wilted Mizuna

Prosciutto Wrapped Scallops with Avocado Salsa Verde and Wilted Mizuna

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Whoa that was a mouthful. I could’ve made it longer, I could’ve said, crispy cast iron seared scallops lovingly draped in a coat of salty prosciutto, smothered with my bright green take on salsa verde, roasted tomatillos, garlic, and a big old fresh avocado to sweeten the deal, all alongside a tender little pile of mizuna greens cooked in a bit of bacon fat for a total of about 30 seconds. Phewf. Okay, should I write menus or is a bit too convoluted? Long story short, if you have ever felt to intimidated to make scallops, stop right now. You know how many amazing scallops you can eat at home for the same price as three on your plate in a fancy restaurant? Learning to make amazing perfect Prosciutto Wrapped Scallops will be a skill that sticks to your side like those little tender tid bits clinging to their shells.

Prosciutto Wrapped Scallops

So this isn’t the first time I’ve waxed poetic about scallops

 

I can’t believe it’s October. Today the little man and I had a date and frolicked in the leaves, enjoying the sunshine after a full on yoga sesh. It was gorgeous to look at him in such a state of pure joy as I threw little dried piles of leaves on him. Like how much happier can you get? Even in the midst of chaos and hardship that smile makes everything okay. Oh and he adooooores scallops!

Prosciutto Wrapped Scallops with Avocado Salsa Verde and Wilted Mizuna

Ingredients

    For the salsa verde
  • 1 lb tomatillos
  • 3 garlic cloves
  • 1/2 red onion, chopped
  • 1 tbs lime juice
  • handful cilantro
  • 1 jalapeno (seeds removed for less spice)
  • 1 ripe avocado
  • sea salt and pepper to taste
  • For the scallops
  • 1 Tbs olive oil
  • sea salt and pepper
  • 1 lb sea scallops
  • 8-12 slices prosciutto
  • For the mizuna
  • 1 bundle mizuna greens
  • 1 tsp bacon fat

Instructions

    For the salsa verde
  1. Heat oven to 400F.
  2. Slice the tomatillos in half and place on a parchment lined baking sheet with the garlic and onion. Drizzle with a bit of olive oil and salt and pepper. Roast for about 20 minutes until the tomatillos are soft.
  3. Add all ingredients to a blender or food processor and pulse until well combined.
  4. For the scallops
  5. Rinse and dry the scallops very well (key) add salt and pepper liberally on both sides.
  6. Use a cast iron pan for optimal results. Heat pan with olive oil until sizzling. Drop the scallops one by one but be sure not to overcrowd them, leave about an inch of space between each one. Do them in batches if need be. Do not touch them once you put them in the pan. Wait about 2 minutes cooking on medium-high heat before flipping, cook for another minute or two on the other side, turning the heat up a bit as the pan will have slightly cooled.
  7. Transfer to a plate and wrap with a slice of prosciutto.
  8. For the mizuna
  9. Add the bacon fat and mizuna to the same pan you cooked the scallops in. Cover for 30 seconds et voila.
  10. Serve with scallops and a dollop of salsa verde
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Whole 30 Meal Plan: Week 3

Whole 30 Meal Plan: Week 3

 

 

Wow, it’s already on to week 3 of the whole30! Last time I only made it to about this point before giving up. It was a difficult time to try and do a whole30 because I had just had my little guy and he was only about 3 months old. Sleep deprivation doesn’t help with food craving to say the least. Now I feel a lot stronger and its not so hard. Here’s to a fabulous third week of delicious nourishing food

 

BreakfastLunchDinner
Paleo Breakfast Muffins by Gal on a MissionCrockpot Cilantro Chicken (prepare for dinner) from Honey Ghee and ME
Leftovers and fresh salad for lunch
Crockpot Cilantro Chicken
Sausage Stuffed Breakfast Peppers from Mama loves foodChicken and Zucchini Poppers from One Lovely Life Creamy Cauliflower and Ground Beef Skillet from the Healthy Foodie
Scrambled eggs with boiled potatoes and ghee Leftovers with a big salad Tropical Turkey Chili from Paleo Hacks
Paleo Breakfast Burritos from Life Made FullAsian Crack Slaw from Worth Cooking Herb and citrus oven roasted chicken from the Comfort of Cooking
Poached eggs with steamed spinach and slivered almonds Paleo Avocado Tuna Salad from Cook Eat Paleo Blackened Cajun Salmo with Avocado Caesar Salad from me
Eggs in a nest from Our Paleo LifeSopa de pollo from meRed Thai Meatball Curry from me
Sweet Potato Apple and Pancetta Hash from Gutsy by NatureLeftovers with and steamed broccoliSlow Cooker Kalua Pig from Nom Nom Paleo

 

Week 3 Shopping List

Meat/Poultry/Eggs/Seafood

  • 3 dozen eggs
  • 8 ounces breakfast sausage
  • 10 chicken thighs, boneless and skinless
  • 10  chicken drumsticks
  • 3 lb ground beef
  • 2 lb pork sausage
  • 1 lb ground chicken
  • 1 lb ground turkey
  • 1 whole chicken
  • 5 lb boston butt roast, bone in or out
  • Pancetta
  • Bacon
  • Your favourite luncheon meat
  • Salmon fillets x2

Vegetables

  • Bell peppers x9
  • Kale
  • Garlic x4
  • Onions x12
  • Ginger
  • Cilantro
  • Thyme
  • Rosemary
  • Parsley
  • Lemongrass
  • Kaffir lime leaves
  • Serraro chile
  • Habanero pepper
  • Jalapeno peppers x4
  • Avocados x6
  • Cauliflower x2
  • Cabbage
  • Carrots
  • Parsley
  • Mint
  • Green onions
  • Sweet potatoes x6
  • Squash

 

 Fruits

  • Apples x6
  • Lemons x3
  • Limes x3
  • Oranges x3

Nuts/Seeds

  • Sunflower seed butter
  • Sesame seeds

Oils/Vinegars

  • Ghee

Spices

  • Cumin
  • Coriander
  • Cinnamon
  • Sage
  • Hawaiian salt
  • Chipotle
  • Chinese five spice
  • Smoked Paprika

Misc.

  • Fish sauce
  • Coconut aminos
  • ACV
  • Red thai curry paste

Canned Goods

  • Salsa verde
  • 280z can crushed tomatoes
  • coconut milk x3
  • Roasted red peppers
  • Canned tuna x2

 

whole30-5

 

Sopa de Pollo

Sopa de Pollo

Sopa de pollo

 

The ideal soup. In the words of my father, probably my biggest food critic besides myself. The man that thinks everything I make needs more gluten. The guy that when I try to get him on board with our sugar cleanse, goes out and buys a box of halloween candy and claims he thought sugar cleanse meant MORE sugar.

Sopa de pollo

If he loved this soup, i’m pretty sure everyone will. Best part, it uses a whole chicken which in my opinions is the easiest most economical way to eat chicken. A whole free range chicken feeds a crowd and you get the bones to make stock later. By far the easiest way to cook a whole chicken is to make a big soup.

Sopa de pollo

 

There’s no risk of it not being cooked or worse, being dry and overcooked. The only downside is you don’t get that crispy skin, but I personally looooove the fat that the skin imparts in the soup. It’s so rich, and although the coconut milk isn’t a traditional addition, it adds a creamy comfort to my version of sopa de pollo like none other.

Sopa de pollo

Sopa de Pollo

Ingredients

  • 1 tsp cooking fat of choice
  • 1 onion
  • 2 garlic cloves, minced
  • 1 28 oz can crushed tomatoes + equal amount of water
  • 1 1/2 tsp chipotle powder or 1 whole chipotle in adobo (chopped)
  • 1 tsp sea salt
  • 1 tsp paprika
  • 3 roasted red peppers, chopped
  • 2 C squash of preference (delicata,butternut etc.) cut into cubes
  • 1 C sweet potato, cubed
  • 1 whole chicken (about 3-5 lbs)
  • 1 can full fat coconut milk
  • 1 lime + extra for garnish
  • large handful cilantro, chopped
  • 1 ripe avocado, sliced

Instructions

  1. In a large pot or slow cooker heat oil and add onion and garlic. Cook until golden and fragrant and add crushed tomatoes, spices and salt.
  2. Add the whole chicken, roasted red peppers,squash, sweet potato and water to cover chicken. Cover and let cook on low for 1 1/2 hours.
  3. Remove the cooked chicken and place in a large bowl. Let it cool a bit before removing meat from the carcass.
  4. Add pulled chicken, coconut milk and the juice from one lime.
  5. Serve with chopped cilantro, fresh avocado and lime wedges.
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Sopa de pollo

Hey I'm Chantelle, my alter ego would be a mermaid if I wasn't such a terrible swimmer. I love writing authentically and cooking in my pyjamas. My favourite pastimes include eating avocados, travelling the world and hanging out with a toddler.

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Chipotle Elk Lettuce Wraps with Cashew Queso

Chipotle Elk Lettuce Wraps with Cashew Queso

Chipotle Elk Lettuce Wraps with Cashew Queso

We’ve pretty much made lettuce wraps the go-to lunch on the whole30. They’re just so easy, versatile and always hit the spot. Who needs tacos and burritos when you’ve got lettuce wraps. I love these pulled pork lettuce wraps so much, but the prep is a lot more involved. With these chipotle elk lettuce wraps you can literally whip them up in under 20 minutes. If you don’t have access to elk you can most definitely just use ground beef. Lucky me, a friend of a friend is a hunter and scored an elk not too long ago. As i’m making this beautifully fresh elk, my man starts you tubing elks in heat. What an appetizing sound it is, check that shit out AFTER you eat these.

Elk is such an amazingly rich meat. Wild meat is something else, when its hunted properly it doesn’t get those fear hormones that make meat taste off. Not to mention the amazing nutrition from an animal that spent its life grazing wild forests. Have you ever thought about how most of our meat is female? It’s a little out of balance if you ask me. I mean, we don’t eat the roosters, or the bulls, or the boars. Not for any good reason either. These guys just require different cooking styles, but they’re delicious none the less. I like to have some yin and yang balance in my meat eating, which is why wild is where it’s at.

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It’s day 8 of the whole30 and I just posted a new meal plan for week 2. I don’t always follow my own meal plans, but they are inspiring and I think they paint a picture that the whole30 isn’t this wretched deprivation experiment. My major vice is cheese, mostly because of the way it melds flavours together. It’s like a fatty little vehicle that ensures a deep feeling of satisfaction. So I’m thankful for cashews, as they turn into this magical, creamy, cheese like substance with just a few pulses of the blender. You can keep the cashew queso liquid enough so that it can be used as a salad dressing. I like to make extra as a dip for raw veggies and last nights indulgence, tostones, aka fried plantains, aka basically fries from McDonald’s that are totally good for you.

 

Chipotle Elk Lettuce Wraps with Cashew Queso

Ingredients

    For the Chipotle Elk Lettuce Wraps
  • 1 head butter or iceberg lettuce
  • 1 tsp cooking oil or fat of choice
  • 1 white onion, finely chopped
  • 1/2 lb ground elk (or ground beef)
  • 1 tsp chipotle powder
  • 1/2 tsp sea salt
  • 1/4 tsp fresh cracked pepper
  • juice of 1/2 lime+ extra wedges for serving
  • 2 carrots, grated
  • For the Cashew Queso
  • 1 C cashews (soaked for at least 20 minutes and drained)
  • 3/4 C fresh water
  • juice of 1/2 lime
  • 1 garlic cloves, minced
  • 1 Tbs nutritional yeast
  • handful fresh cilantro, chopped
  • 1/2 tsp turmeric
  • 1/2 tsp sea salt
  • fresh cracked pepper

Instructions

    For the Chipotle Elk
  1. Melt oil in a large skillet, add onions and cook until golden.
  2. Add elk and seasonings, cook on med-high until nicely browned. Finish with a squeeze of lime juice.
  3. Separate lettuce leaves and assemble on a plate, put a neat little pile of grated carrots, followed by a small scoop of the chipotle elk and some lime wedges.
  4. For the Cashew Queso
  5. In a blender or food processor, combine cashews, water, lime, garlic, nutritional yeast, cilantro and seasonings and pulse until super smooth and creamy. You can add more water to achieve your desire thickness.
  6. Drizzle over top of lettuce wraps and enjoy!
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