With this round of whole food eating, I thought I’d shake things up and invest in some more cookbooks. I purchased two: The Performance Paleo Cookbook by Stephanie Gaudreau and Meals Made Simple by Danielle Walker. I should add that both authors have blogs (Stupid Easy Paleo and Against All Grain) which may have the referenced recipes, but I am too lazy to go browsing the intertubes for a recipe. I like a cookbook because I almost always write notes. Each author has a specific health reason for starting her whole foods journey and has put an admirable amount of thought into their recipes. I am grateful that they have crafted these dishes. As I mentioned in Day 1 I need to hear my own voice for a while, so I pulled out the bits from their work that speak to my intuition and current state.
You should listen to your own wisdom as well. So, about the Meal Plans and recipes:
- No hard and fast rules. Cooking is an art, not a science (unlike baking). If you don’t have or like an ingredient, cut it out or halve it. Or substitute with what you do have. Used dried herbs if you don’t have fresh ones available. Particularly with meat, look at where you can substitute meat that you like better or have on hand vs. making an extra trip to the store. Or omit the meat, if possible. Also change the order of the days based on the freshness of your ingredients. Make the meals your own.
- Make your own mayo, if at all possible. The taste and texture is superior to store-bought with less additives. Do so at the beginning of the week and you will have the base for many yummy sauces or dressings throughout the week.
- Dice up your onions, peppers, etc. at the beginning of the week and store each in an airtight container. Then you don’t have to chop up the same vegetables each day.
- My meal plans and notes are my opinion only. Feel free to do your own thing.
- I don’t eat shellfish, lamb, veal, pork or crustaceans. So my meal plans are based on what I do eat: grass-fed organic beef, organic chicken and turkey, and some fish.
- I have cut bacon amounts in half (or more) to use as a seasoning. It appears that cured meats, even using just celery and salt, may be still high in nitrites and should be eaten sparingly. Sorry bacon lovers.
- The recipes are Paleo-based and may not be Whole30 compliant. However, if you doing a Whole30 you may be able to omit ingredients (like the honey, maple syrup, occasional white rice) and be compliant.
- Finally, my focus is on dinners, since I use the leftovers as lunches for me and Hubby. You can also freeze portions for later in the week or month if you have a go-to lunch or breakfast like a salad or smoothie.
Week One Menu Plan
Source Cookbook(s): The Performance Paleo Cookbook by Stephanie Gaudreau
|Breakfast and Snacks||Notes/Comments|
|Cherry Vanilla Shake, page 48||I played around & added supergreens, avocado, cacao, or banana. Omitted the maca and gelatin, for now.|
|Hulk Shake, Page 23|
|Avocado Toads, Page 27||Good, but took about 30-40 mins in the oven|
|Creamy Broccoli Soup, Page 178||Leftover from dinner; Kiddo loved this soup|
|Scrambles (Eggs with veggies like onions, peppers, tomatoes, spinach, mushrooms, etc.)||Scramble up some eggs with whatever veggies are on hand.|
|Leftovers from Dinner|
|Breakfast smoothie||I go with this option when I am tired of meat or a heavy meal|
Badass Bowl with Avocado Crema, Page 97
Cider-Braised Cabbage, Page 161
|· I made Avocado Crema instead: ½ C mayo, ½ avocado, ¼ tsp garlic powder, ¼ tsp onion powder, 1 Tbsp lime or lemon juice, (cilantro – optional), & water to thin to desired consistency (in blender)
· Used white rice
· Used ½ the chipotle (family doesn’t like spicy); can substitute chili powder
· Added diced avocado & black olives
· Cider adds sugar to cabbage (very sweet); perhaps use a dry white wine instead or omit
Turkey Veggie Meatloaf, Page 36
Creamy Coconut-Braised Sweet Potatoes, Page 128
|· I wasn’t too keen on the creamy texture of the sweet potatoes; reduce the amount of coconut milk & cinnamon? Or just serve baked potatoes with ghee & dash of cinnamon?
· Cook the meatloaf about 40 mins to 170 degrees. I used 1lb turkey vs 1 1/4lb with good result.
Apple Fennel Slow Cooker Chicken, Page 78
Hasselback Sweet Potatoes, Page 139
|· Chicken – added ghee (skin) & lemon (cavity & crock pot); Didn’t bother crisping up in oven
· Save chicken leftovers for Day 6 or a lunch salad
· Potatoes were awesome, especially for non-sweet potato lovers
Greek Burger Salad with Mint Dressing, Page 102
Baked Cinnamon Carrots, Page 121
|· Used turkey burger instead of lamb & a Greek seasoning mix instead of the spices in recipe
· I made a Mint Dressing instead: ½ C mayo, 1 tsp chopped mint leaves, 1 Tbsp lemon juice, salt and pepper, ¼ tsp garlic powder, ¼ tsp onion powder, water to thin to desired consistency
· Didn’t get around to the carrots; ate leftover potatoes instead
Panfried Chicken with Mushroom Shallot Jus, Page 109
Twice Baked Sweet Potatoes, Page 144
Broccoli Soup, Page 178
|· Best meal of the week!
· I used chicken breasts instead of steak
· TIME SAVER: See my post on How To Butterfly & Sear Chicken Breasts with a Sauce
· The kiddo loved the potatoes (used russet vs. sweet for the family)
· Used frozen kale & broccoli & ½ the bacon in potatoes & used leftover crema or made simple Ranch Dressing (same as Mint Dressing – Day 4, but use dried parsley, not mint)
Chicken Salad on Bibb Lettuce (or leftover lettuce)
Zucchini Noodles with Arugula Bacon and Cherry Tomatoes, Page 177
|· Use leftover chicken from Day 3
· Chicken Salad: 2 C shredded chicken, ¼-1/3 C mayo, diced celery, onion, and peppers (to taste), 1 Tbsp of lemon juice, 1 tsp of dried parsley, salt and pepper
· Used chopped tomatoes I had on hand & ½ the bacon (still plenty salty) in noodles; omitted pepper flakes
Leftovers or Take Out Tonight