this.little.sparrow {blog} »

Masthead header

whole30 menu – day 1

A new year.

A new resolve to eat healthy. Again.

No really. This time is different. Really.

Our family has made great strides this past year in eating healthy but we have a LONG way to go. I gag at the thought of what my children ate a few years ago… now they have a handful of semi-healthy meals they eat but they are stuck in a rut. We have allowed our children to become very very very picky eaters. They won’t try anything new. Unless it’s covered in chocolate.

So as a family we are going paleo. Yup. Paleo. Pre-historic. Getting back to the basics. To give us a jumpstart on the Paleo way of eating we are doing a 30 day eating plan called The Whole 30, that helps us build a foundation of health. For the next 30 days we are cutting out grains, dairy, legumes, and sugar. We have stocked the pantry full of proteins (eggs, chicken, beef, salmon), tons and tons of veggies, and a little fruit and nuts/seeds.

It’s really not about a specific diet or plan. For us, we want a sustainable way of healthy eating for our whole family. Our oldest son is already eats gluten & dairy free due to gut issues. We see drastic changes in his mood and behavior when an infraction occurs. We have eliminated gluten for a month before and we felt incredible. So it makes sense for us all to dive in as a family. For my husband and I, the next 30 days is all about eliminating the grains/dairy/legumes/sugar but for our kids we decided the next 30 days is more about adding veggies and proteins to their diet, while eliminating the other allergens as we can. We have had some major victories already – instead of frozen waffles for breakfast ALL the kids ate scrambled eggs, cantaloupe, and bacon. I know you may be laughing but this is a BIG thing for them! They always refuse to eat eggs. Tonight at dinner was even bigger… all the kids ate Lettuce Wraps!!! This is the first time my two oldest (5 &3) have ever eaten a piece of lettuce. We were jumping up and down… yay!!!

I’m going to post our journey on here as accountability. I have a meal plan set out for the next week of all our meals… something I’ve never done before. Hopefully you will find some recipes to try. If not, you will get a good laugh as I stumble my way through the kitchen!

Day 1

Breakfast – Egg & Kale Quiche

Ingredients:

  • 1 bunch red kale, chopped (any other variety is fine also)
  • 1/2 red (or white) onion, chopped
  • 6 mushrooms, chopped
  • 2 cloves garlic, minced (1/2 tsp. teaspoon minced garlic)
  • 1 tbsp coconut oil
  • 8 eggs, beaten well
  • 2 tsp. prepared Italian herb rub (or make your own, with sea salt, oregano, dried garlic, dried onion, lemon peel, and chiles)
  • a pinch of salt and pepper

Directions:

  • Preheat oven to 350F.
  • Cut off kale stems and discard, then wash kale leaves and dry well.
  • Pile kale leaves up on top of each other and cut into strips about 3/4 inch wide, then turn cutting board the other way and cut again so you have squares just under an inch square.
  • Chop onion into pieces about 1/2 inch.
  • Heat coconut oil in frying pan, then add onions and saute 5 minutes (or until the start browning).
  • Add garlic and mushrooms and saute about 3 more minutes, then add kale, turning over as it wilts and sauteeing about 5 minutes, or until kale is significantly wilted and softened.
  • Put sauteed vegetables into large mixing bowl and add beaten eggs, and Italian seasoning and salt/pepper. Stir gently until ingredients are well distributed.
  • Use a small amount of coconut oil to coat the baking pan, and pour in egg mixture.
  • Bake 25 minutes until eggs are well set and the top is lightly browned. Serve hot.
Lunch – Chicken Salad with homemade mayo
I can’t even begin to describe how amazing this mayo is. We don’t like mayo. In fact, my husband starts turning green at the thought of it. But I really wanted to make chicken salad so I decided to give homemade mayo a shot. It is the best thing I’ve ever tasted. Here is the link to the recipe. If you follow the instructions you should have no problem. It worked perfect the first time for me. Just make sure your ingredients are ¬†room temperature!
Chicken Salad 

  • 4 cups chicken, cooked and diced
  • 1/3 cup pecans, toasted and chopped
  • 2 stalks celery, diced
  • 1 cup red grapes, halved
  • 4 green onions, sliced thinly
  • 1/2 cup homemade mayo
  • 4 handfuls mixed lettuce greens

Add all ingredients to a medium bowl and stir to combine. Serve on lettuce.

 

Dinner – Lettuce Wraps

  • 1 lb ground beef
  • 2 tomatoes, diced
  • 1 t paprika
  • 1 t chili
  • 1/2 t cinnamon
  • 1 t cumin

Brown meat, add spices, simmer.

Serve in lettuce leaves (butter lettuce and iceberg work well) with diced peppers, more lettuce, and guacamole.

We made our own guacamole and it was super yummy!!!

Guacamole

  • 2 avocados
  • juice of 1 lime
  • 1/4 red onion, diced
  • 1/2 c cilantro, chopped
  • 1/2 jalapeno, chopped
  • 1 tomato, diced
  • salt and pepper to taste

Mash together.

So that’s it folks. I did have some coconut flakes and pomegranate as snacks today. Oh and FOUR cups of hot tea to make up for my lack of coffee. I am allowed to drink black coffee… but what’s the point? I drink a mocha from starbucks every day to keep my sanity. I just can’t do coffee without all the extra adjectives added on.
Let me know if you’ve got any yummy recipes or blog sites you like. This is new territory for me. My eyes may be as big as a deer in headlights… but I’m determined and excited to stick with this.

Brenda - I was so excited when I got the phone call from Noah….telling me he ate healthy tonight.

Torey - Im so happy you guys are doing this! I am even more happy that I have such a great resource so close at hand! Thank you for sharing….Can you have almond milk?? I am supplementing vanilla flavored almond milk in my coffee….its good!!

admin - Ohhhh Torey… hadn’t thought about almond milk. That might work. I usually dump sugar and creamer in to disguise the taste of coffee. But almond milk might be the right balance for me! I’ll try that! Thanks! – cassie

Jen Patterson - I love reading your menu and recipes! I think I’m going to start this too!

Sarah Nap - We love our almond milk lattes. We have even found a couple of coffee shops that carry it when we are out and about.

I know you have found my recipe site iCookFree.com but I also wanted to let you know that I have four full weeks of Whole30 menu plans at http://www.NapClan.com from the first time we did it. Just go to the meal an categorie or search Whole30. Hope it helps.

Paleo Pumpkin Pudding Recipe « My Paleo Diet Blog - [...] of fruit: stuffed dates could dominate and natural and healthy lifestyle of our energy drinks. Recently the same as prepared fresh as no processed greasy salty or very sweet. They are going to mean for you out [...]

Your email is never published or shared. Required fields are marked *

*

*

home.page share.on.facebook tweet.this pin.it email.me