Week 1 Meal Planning and Grocery List

Planning is a critical part of Whole 30 - Diana and I are going to have the same dinners every night, but our breakfasts, lunches, and snacks (snacks aren't encouraged, but we like them) differ slightly. 

Meals for the week

Breakfast 

The first meal of the day is an important one, and to my overall idea on the cheat sheet, we basically have the same breakfast for 30 days in a row. It just makes life easier, and if you think of it as fuel and not as an indulgence, it gets pretty easy. 

Michael: 3 eggs over medium, an avocado, banana (I recommend fruit, especially early on to regulate sugar intake) 

Diana: Chicken Sausage Casserole and fruit 

Snacks

Purist Whole 30 people don't do snacks, they have larger meals and stay to stay away from snacking. My overall thoughts is that if you schedule them (i.e. I have one snack in the morning) then you roughly have the same benefit of scheduling out your day. 

• Compliant Lara Bars
• Cashews (make sure they don't have any vegetable oil or other non compliant ingredients) 
• Hard Boiled Eggs 
• FRUIT 
• Compliant Almond Butter (I like it spread on apples or bananas) 

Lunch

We will mostly eat leftovers from the night before or part of the big crockpot/smoked meat that we make on Sunday. We will also have Aidells Chicken Apple Sausages on hand for lunches when we don't have left overs handy. If you need to go out to eat, then Chipotle is a great option (as long as it's compliant!) 

Dinner

Monday: Smoked Pork Shoulder (if you don't have a smoker, do carnitas) with BBQ Sauce

Tuesday: Crock Pot Buffalo Chicken + Sweet Potatoes

Wednesday: Leftovers

Thursday: Pork Tenderloin with Apples, Pear, Sweet Potato and Garlic

Friday: Mexican Night (Lettuce Tacos + Pico De Gallo + Guac) OR Compliant Chipotle 

Saturday: Grilled Chicken Breasts (just olive oil, salt, pepper) + Sweet Potato Fries 

Sunday: Egg Roll in a Bowl - below is ingredients for 1 meal, but double it, you won't regret it

Grocery List

I am assuming you have some of the basic herbs/spices. Double check against the recipes if you have any questions. 

• Aidells Chicken Apple Sausage (2 packs) 
• 48 Eggs (might be overkill, but we eat a lot of eggs) 
• Onion
• Bell Pepper
• Spinach
• Lettuce
• Pico De Gallo (Our Kroger has a compliant version in the produce section)
• Guacamole (make your own or buy compliant) 
• 1 lb Pork Tenderloin 
• 1 lb ground chicken, turkey, or pork 
• 1 lb chicken breasts 
• 1 lb ground beef
• Frank's Red Hot
• Ghee
• Tessamae's Ranch (or make your own)
• Tessamae's BBQ Sauce (if you do smoked pork)
• Coconut Oil
• Coconut Aminos (I had to get it on amazon)
• Sesame Oil
• Rice vinegar 
• 8 Green Onions
• 2, 12oz bags of Cole Slaw
• 1 Pear
• 1 Apple
• Garlic (you'll need lots)
• Sweet Potatoes (10 small to medium ones)
• Compliant Lara Bars
• Compliant Cashews
• Compliant Almond Butter
• Strawberries, Bananas, Apples, All Sorts Of FRUIT
• We also got some Nut Pods from Amazon for Diana's coffee (it was a deal breaker without it)