the nourishing homeweek one whole30 meal Plan

Hi, Whole30 Friends!

IÕm super excited to be taking this 30-day healthy living challenge with YOU!

Before you use this meal plan, I canÕt emphasize enough that itÕs so important to thoroughly understand theWhole30 Program before you start. So if you didnÕt do your homework, then please refer to the ÒDay Zero:Getting Ready for Whole30Ó post for the list of what you need to read prior to starting the program.

In addition, be sure to download Whole30Õs free ÒHow to Plan Healthy MealsÓ pdf. This document includesimportant information on how to ensure youÕre getting the right combination of protein, veggies, fruits, fats,etc. This information will help you to curb cravings and in-between meal snacking, as well as ensure optimalnutrition.

Last but not least ... be sure to check out the prep ahead tips located in this meal plan. By prepping ahead,youÕll find it so much easier to stay on target and enjoy delicious Whole30 meals. And remember, you canalways swap out recipes by checking out the Whole30 Meal Plans and Whole30 Recipes available on the blog.

ItÕs a joy to share my familyÕs favorite Whole30 meals with you. Have a healthy and blessed week!

P.S. Please be sure to join us at The Nourishing Home Communityon Facebook for lots of support, advice and encouragement! WeÕre here to make your journey easier and more fun too!

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

the nourishing home week one whole30 meal PlanAll underlined text in this document are hyperlinks that you can click on to get the recipes. Meal plan for average family of 4.

Delicious Whole30 Breakfast and Lunch Ideas

Zoodle Sloppy Joes

Garden Salad with Avocado,Strawberries

& Apples

Grilled Salmonwith Peach &Avocado Salsa

served overHerb Seasoned

Cauli-Riceand Spinach Salad (not a salmon fan,sub with favorite

fish of your choice)

Grilled Veggies &Chicken Bowls

serve over leftover

Herb SeasonedCauli-Rice

and drizzle withTomato

Vinaigrette

Crispy ItalianChicken

with LeftoverRoasted Sweet

Potato BitesSpinach Salad withAvocado, Applesand Strawberries

Make doublebatch of sweet

potato bites andsave half for FriÕs dinner

Whole30 Breakfast Ideas:¥ Veggie Egg Scramble top with avocado slices¥ Easy Eggs Cups with sliced fruit¥ Turkey Sausage Patties with eggs over easy and sliced fruit¥ Smoky Sweet Potato Hash with sliced fruit

Whole30 Lunch Ideas:¥ Remember, leftovers make a quick & easy lunch!¥ Tuna Cakes with raw veggies and ranch dip¥ Avocado Egg Salad on a bed of mesclun greens ¥ Turkey BLT Roll-Ups with sliced fruit

Veggie Quichewith Hash

Brown CrustMesclun Greens

Salad withAvocado,

Cucumber &Tomato

and a side ofSliced Melon

Make a doublebatch of grilled

chicken & veggiesfor WedÕs dinner

Leftover Grilled Veggies

& Chickenwith TomatoVinaigrette

serve on a bed ofFresh Baby

Spinach

SouthwesternChicken Burgers

with Lettuce,Tomato, Avocado

& Red OnionRoasted Sweet

Potato Bites

Make a doublebatch of cauli-rice

for tomorrowÕsdinner

Meat, Poultry & Fish___ Nitrate-free and sugar-free bacon

or sausage (#3)___ Boneless, skinless, chicken breasts,

2.5 lbs (#2, #4)___ Chicken stock, 1 cup (#1, #2)___ Wild caught salmon fillet, 1.25 lbs (#1)___ Ground grassfed beef, 1.25 lbs (#5)___ Ground dark meat chicken or turkey,

1.25 lbs (#6)___ Bone-in, skin-on chicken thighs, 1.5 lbs (#7)

Fresh Produce & Cold Case___ Almond milk or coconut milk (#3)___ Apples, 2 (#5, #7)___ Avocados, 5 (#1, #3, #5, #6, #7)___ Baby spinach, 3 bags (#1, #4, #7)___ Bibb lettuce, 1 head (#6)___ Cantaloupe or honeydew melon, 1 (#3)___ Cauliflower, 2 heads (#1, #2)___ Cherry tomatoes, 16 oz (#2, #3, #4)___ Cremini mushrooms, 8oz (#3, #6)___ Cucumber, 1 (#3)___ Fresh cilantro, 1 small bunch (#1, #2, #6)___ Jalapeno, 1 small (#1)

___ Lime, 1 (#1)___ Mesclun salad greens, 1 bag (#3)___ Pastured eggs, 8 large (#3)___ Peaches, 2 large (#1)___ Plum tomatoes, 2 (#6)___ Red onions, 4 (#1, #2, #6)___ Red bell pepper, 4 (#2, #3, #4, #5, #6)___ Strawberries, 1 pint (#5, #7)___ Sweet potatoes, 4 large (#6, #7)___ Swiss chard (or kale), 1 bunch (#3)___ Yellow onion, 3 (#1, #2, #3, #5, #6)___ Yellow squash, 2 large (#2, #4)___ Yukon gold potatoes (or white sweet

potatoes, 4-5 medium (#3)___ Zucchini, 2 large (#2, #4)

Pantry Items___ Apple cider (or red wine) vinegar (#2, #4)___ Coconut aminos (replaces soy sauce) #5___ Diced tomatoes, 2 cups (#2, #4)___ Ghee, coconut oil, olive oil, sea salt (staples)___ Sugar-free ketchup, or homemade (#5)___ Tomato paste (#5)

Dry Herbs & Spices___ Basil (#3)___ Cayenne pepper (#2, #4, #6, #7)___ Chili powder (#6)___ Garlic powder (#1, #2, #3, #5, #6, #7)___ Italian seasoning (#2, #4)___ Onion powder (#2, #4)___ Oregano (#7)___ Parsley (#1, #2, #6, #7)___ Red pepper flakes (#7)___ Rosemary (#2, #6, #7)___ Thyme (#6, #7)

The following Whole Food GF Meal Plan, Shopping List and Prep Day Tasks feature healthy gluten-free foods thattypically feed a family of four. For those not living GF, no worries! IÕm a GF girl living in household of grain lovers.So let me assure you, this real food menu can easily be adjusted to meet your familyÕs needs by simply adding orreplacing side dishes. Enjoy!

the nourishing home week one whole30 meal Plan

WWeeeekk OOnnee WWhhoollee3300 SShhooppppiinngg LLiisstt ((ddiinnnneerr oonnllyy))You will notice (numbers) next to each ingredient. These (numbers) let you know which dinners on the meal plan require these ingredients, thatway you can easily customize this list depending on which dinners you plan to make from the meal plan. 1=Sunday, 2=Monday, 3=Tuesday, etc..

Remember to add easy breakfast and lunch ingredients toyour shopping list such as eggs andbacon, canned meats like tuna andsalmon, and lots of fresh produce.Download Whole30Õs free ÒHow to

Plan Healthy MealsÓ pdf for helpful tips & ideas.

the nourishing home week one prep ahead tipsAs you can see from my meal plans, I schedule daily prep-ahead tasks thatkeep me organized in getting homecooked meals on the table. But I alsoschedule a 1-2 hour block of time each weekend for simple prep-ahead tasksthat make putting meals together a snap during busy weekdays.

Why schedule a Prep Day? Investing Time Now = Less Time Later!Scheduling a meal plan prep-session, whenever possible, allows you to get prepared for the week ahead. By prepping ahead, youÕll save time and youÕllbe less stressed in getting healthy, homemade meals on the table during busyweeknights. Want to see a step-by-step prep session, click here.

A few easy ideas on the types of tasks you can accomplish in a 1-2hour Prep Session:¥ Make marinades and salad dressings¥ Cut meats, poultry and seafood (if appropriate, you can also place them into marinades)¥ Pre-brown ground beef and meats for stews¥ Pre-chop fruits and veggies that hold-up well, such as carrots, and onions (just be sure to store chopped onion in a separate airtight container Ð whew!)

Now, letÕs get down to business! Here are some specific ideas on what you can do to prep ahead for this weekÕs Whole30 meal plan É¥ Grate the cauliflower for use in making cauli-rice. Store in an airtight container in the fridge for up to 4 days. ¥ Spiralize zucchini ribbons for use in the Veggie Saute recipe.¥ Make the Southwestern Chicken Burger Patties (do not cook). Store uncooked patties in an airtight container in the freezer. Then thaw overnight in the fridge when ready to use.¥ Pre-cut the veggies for the Quiche and the Grilled Veggies & Chicken recipe. Store in an airtight container in the fridge for up to 4 days.¥ Make the Salad Dressings and Pre-chop Salad Fixings. Chop lettuce and store in an airtight container with a paper towel to helpkeep the lettuce crisp. You can also pre-chop most salad fixings like cucumbers, peppers, carrot, radishes, etc. and store in airtightcontainers in fridge. Do not chop soft fruits ahead of time, as they tend to get mushy after a couple days in fridge.¥ Make Bone Broth. If you plan to incorporate a daily cup of bone broth into your Whole30 for its gut health benefits, be sure tomake it ahead of time, such as my Slow Cooker Chicken Broth. Save the chicken meat to make quick and healthy meals, such aschicken salad or chicken soup.

And ... consider what youÕll be making for breakfast and lunch this week?Remember, the shopping list provided in this meal plan only includes ingredients for the dinners featured. So be sure to also add to the shopping list any items you need for preparing breakfast and lunch for the week. That way you can get everything in oneshopping trip! You can also prep ahead for these meals as well (if you have time left over after prepping for dinner). For example,boiled eggs can be peeled and stored in an airtight container in the fridge for up to 3-4 days.

Some final words of wisdom É¥ If this is your first time prepping ahead, start SLOW. Please! It always takes more time when youÕre learning the ropes, which iswhy I donÕt provide exact prep times for each step here as they truly vary by person. So donÕt overwhelm yourself by taking on theworld. Just pick 1-2 tasks and get comfortable with those. Then pace yourself to keep adding more tasks as time permits.¥ Enlist some help! If youÕve got wee ones, ask your hubby to help keep junior happy while you prep. The promise of delicious home-cooked meals should be all the incentive he needs. At the same time, consider how practical and rewarding it is to get your Kids inthe Kitchen with you. YouÕll find my tips and recommendations here for making your kitchen time together productive and fun!¥ And last but not least, enjoy yourself! ItÕs a blessing to be able to provide healthy homecooked meals to your family and with a little time and practice, youÕll be amazed at how much easier and enjoyable it will become.

LetÕs get together again soon! Of course, youÕre always welcome to pop over for a visit anytime at The Nourishing Home.

Blessings,

the nourishing home week one prep ahead tips continued