So I am done with week 1, and I have discovered that every time I embark on a Whole 30 journey it gets easier. I am not experiencing headaches, or hunger pangs, but I am still grieving some of my old food friends. I have been in a panic at the thought of not having some good old dirty tex-mex for 100 days, but oddly enough that thought is even fleeting. I am feeling really ready to do this! So ready in fact that I spent what felt like a terribly long time making a menu and a grocery list for anyone who wants this to be their week to whole 30 on!  I am now very aware of why people charge money for meal plans and grocery lists, but I truly believe that if I can help one person find their way to health and fitness than I am paid in full! The list is comprehensive and you should go through your pantry and fridge and check off what you don’t need, and then hit the store ready to rock this week!


Sun. eggs berries coffee with coconut milk

Mon. eggs berries coffee with coconut milk

Tues. Chicken Apple sausage with berries and nuts

Wed. Chicken Apple sausage with berries and nuts

Thurs. Chicken Apple sausage with berries and nuts

Fri. eggs berries and nuts

Sat. Chicken Apple sausage with Apple and coffee with coconut milk


Sun. –  Kale salad with cucumber, red onion, celery and tuna bag mixed into homemade mayo with fresh dill

To make Mayo: take room temperature egg and whiz it in your food processor/blender then add in1/4 tsp salt, 1 tsp dried mustard and 1 tbs of apple cider vinegar then whiz again slowly add 3/4 cup LIGHT OLIVE OIL in a slow stream drizzle to running food processor/blender when right consistency add in chopped fresh dill.

Mon. –  leftover soup

Tuesday – leftover soup

Wed.- Applegate farms turkey burger patty with sliced avocado and roasted broccoli

Thursday-  Turkey Burger patty sliced avocado with roasted butternut squash and roasted broccoli

Fri-  Kale salad with cucumber, red onion, celery and tuna bag mixed into homemade mayo with fresh dill


Sun.-  Paleo tortilla Soup

Mon.- pesto bacon wrapped chicken with shaved brussel sprouts

Tues.-  almond crusted chicken fingers with roasted veggies ( broccoli carrots cauliflower)

Wed.- steak with potatoes and grilled asparagus

Thurs.- creole chicken with cauli rice SUBSTTUTION NOTE: I use paprika instead of saffron and Anchovy paste instead of anchovies

Fri.- Best chicken ever  with grilled skewers

Sat.- Turkey burgers, potatoes, and  grilled skewers- COMPLIANT NOTE: NO WORSECTERSHIRE

3-4 large boneless, skinless chicken breasts (about 2.5lbs worth)
1 pound (340g) organic chicken fillet skinned strips
2 lbs Chicken breast
2-3 pounds boneless, skinless chicken breasts
2 1/2 pounds boneless skinless chicken thighs
8 ounces Andouille sausage (sugar-free; sub chicken andouille if neeeded)
1 lb Ground Turkey
4 grass-fed New York Strip Steaks
Pedersons Natural Farms No Sugar Bacon
Aidelles Chicken Apple Sausage
2 bags of tuna

8 oz. red potatoes
7 cloves garlic, sliced
3 cups fresh basil
Fresh bay leaves
1 head cauliflower
1 green bell pepper
2 ribs celery
2 bunches of cilantro
Red onion
Bunch of parsley
4 limes
2 lemons
3 yellow onion
1 red bell pepper
1 poblano pepper
3 jalapeño peppers
2 avocado
Bag of shaved brussel sprouts
Bunch of asparagus
Bag of mixed veggies broccoli, cauliflower and carrots
Bag of broccoli
Bag of diced butternut squash ( or get your own and dice I am lazy)
Bag of spinach
Pre-made grilled veggie skewers
Fresh dill
Bag of kale

Himilayan rock salt ( or coarse salt)
cayenne pepper
garlic powder
chili powder
curry powder
ground allspice
ground cinnamon
dried bay leaf
whole coriander seeds
whole cumin seeds
whole black peppercorns
paprika (sweet, hot, or smoked)
dry oregano
Dry mustard
Poultry seasoning
Olive oil – extra virgin
Olive oil- extra light
balsamic vinegar
spicy brown mustard
Coconut aminos
Apple cider vinegar
Anchovy paste
3 tablespoons clarified butter (ghee)

Bag of shelled Pistachios
Macadamia nuts
2 bags of Almonds
Unsweetened shredded coconut flakes
Plantain chips

1 (4oz) can diced green chiles
1 (14oz) can fire roasted tomatoes
32 oz fluid chicken stock (I used low sodium, no sugar added)
8 oz. fluid chicken stock (I used low sodium, no sugar added)
8 ounces canned crushed tomatoes
Organic full fat coconut milk ( I but several at a time)

Applegate farms organic frozen turkey burger patty


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