Whole 30

Test Week

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

sweet potato sweet potato

Breakfast chia pudding egg muffins egg muffins egg muffins chia pudding
toast toast

tuna salad tuna salad carnitas lettuce

Lunch leftovers leftovers leftovers leftovers
lettuce wraps lettuce wraps wraps

slow cooker
sausage and carnitas stuffed
Dinner chicken and leftovers Chicken Soup leftovers leftovers
kale soup sweet potato
veggies

Whole 30 trail apple & al- carrots and Whole 30 trail apple & al- carrots and Whole 30 trail
Snack
mix mond butter ACV mix mond butter ACV mix

Shopping List:
PRODUCE MEAT BULK OTHER
lettuce sausage or ground turkey nuts _____________________
carrots pork chia seeds _____________________
potatoes chicken dried fruit _____________________
sweet potatoes/yams almond butter _____________________
onion _____________________
garlic MISC _____________________
green beans eggs _____________________
kale almond milk _____________________
apples apple cider vinegar _____________________
orange lemon juice _____________________
lime canned tuna _____________________
jalapeno _____________________
 Meal Prep
Prepare kale
-stem
-tear and massage leaves
Prepare sweet potato toasts
Prepare egg muffins
Make homemade mayo
Trim and pre-dice any vegetables you can
Cut apples/carrots for snacks
Prepare trail mix

RECIPE: Whole 30 Trail Mix

Ingredients Instructions

Almonds Mix all ingredients in a large bowl. Aim for two

Cashews parts each nuts/seeds and one part each dried
fruit.
Walnuts
Pumpkin seeds
Coconut chips
Dried cranberries
Dried blueberries

*feel free to substitute any ingredient

RECIPE: Slow Cooker Lemon Chicken and Veggies

Ingredients Instructions

1.5- 2 lbs chicken breasts Start by placing the chicken, green beans, and
3 cups green beans, trimmed potatoes in the slow cooker.

3 cups red potatoes In a medium sized bowl, whisk together the lem-
1/3 cup lemon juice on juice, olive oil, oregano, salt, pepper, onion
powder and garlic cloves.
1/4 cup olive oil
1 teaspoon dried oregano Pour this mixture evenly over the chicken, green
1 teaspoon salt beans and potatoes.

1/4 teaspoon pepper Cover and cook on HIGH for 4 hours.

1/4 teaspoon onion powder
2 cloves garlic

* feel free to substitute green beans and potatoes with any

other vegetables - this tastes great with cauliflower and

broccoli

RECIPE: Sausage and Kale Soup

Ingredients Instructions

1 lb Italian sausages, mild or spicy Brown sausage links in a sauté pan.

3-4 cups potatoes
Cut links in half lengthwise, then cut slices.
1 onion
4 cloves garlic Place sausage, chicken broth, garlic, potatoes
and onion in large pot. Add just enough water to
4 cups chicken stock
cover the vegetables and meat. Bring to a boil.
1/2 bunch kale, stems removed Drop down to a simmer and cook until potatoes
salt and pepper to taste are soft.

4 slices bacon cooked, crispy to serve (optional) Cook another 15 minutes or until broth thickens
slightly.

Add salt and pepper to taste. Top with bacon

immediately before serving.
RECIPE: Carnitas

Ingredients Instructions

4 pounds pork roast Combine olive oil and spices and rub into pork.
kosher salt and black pepper
Place pork and all remaining ingrediennts in slow
3 tablespoons olive oil cooker - be sure to squeeze orange and lime
2 teaspoons dried oregano juice over the pork before adding.
1 teaspoon ground cumin
Cover and cook on HIGH for 6 hours or LOW for
1/2 teaspoon ground coriander 8-10 hours.
1 whole orange
1/2 a lime
1 white onion
1 whole jalapeno
5 cloves garlic

RECIPE: Simple Chicken Soup

Ingredients Instructions

2-3 chicken breasts Heat oil in pot and add onion. Saute until translu-
1 tablespoon olive oil cent, about 3 minutes.

1 onion Add carrots and garlic and saute another minute.

4 large carrots Add chicken breasts and stock. You want to add
enough stock that the chicken and vegetables are
4 cloves garlic
completely covered.
4-6 cups chicken stock
salt and pepper to taste Bring to a boil, then drop down to a simmer and
cover. Simmer for 25 minutes or until chicken is
cooked through.
* feel free to add additional spices or vegetables - ginger is
Remove chicken breasts and shred. Return shred-
an epecially nice touch if anyone has a cold or stomach flu
ded meat back to pot and cook for another 10
minutes.

Season to taste.
RECIPE: Egg Muffins

Ingredients Instructions

10 large eggs Preheat oven to 350°F. Spray a non-stick or sili-

3-4 cups add ins cone muffin tin with nonstick cooking spray.

salt and pepper to taste Fill each muffin cup with add ins.

Next whisk the eggs into a medium size bowl. Stir

* Add ins could include diced vegetables, sausage, ham,
in the salt and pepper. Then pour over add ins.
bacon...whatever you have on hand!
Cook for 23 to 30 minutes, or until the egg has
puffed and comes clean with a knife.

Store in the an air tight container in the refriger-

ator. Eat within 5 days or store in the freezer until
ready to eat.

RECIPE: Sweet Potato Toasts

Ingredients Instructions

1-2 large sweet potatoes/yams Preheat the oven to 400ºF and line a baking sheet
with parchment paper to help prevent sticking.

Topping ideas: Slice the ends of the sweet potato off, then cut it
almond butter & cinnamon lengthwise into 1/2-inch thick slices. Arrange the
slices in a single layer on the baking sheet.
almond butter & bananas
mashed avocado & fried egg Bake until the slices are tender and easily pierced
coconut butter & almonds with a fork, about 20 minutes. Serve warm with
your favorite toast toppings.
chia jam
Store any leftover sweet potato slices in an air-
tight container in the fridge for up to a week. To
reheat for an easy breakfast, simply pop them in
the toaster!