Whole30 Challenge

The upcoming Whole30 Challenge is approaching us! I am super excited about it. The challenge starts April 26 – May 25.  I have made a meal plan, grocery list and hashtags for each day. A quick explanation of the hashtags: think of this as a page in a recipe book. It is just an easy reference for you to search on Instagram to see how  I have made these meals in the past. Using these hashtags is not necessary what-so-ever, but were created to be of help. On many of the posts, I also tried to answer any questions about the meal that I have been asked in the past.

Please read the Whole30 website, especially the free tools that they offer you. Screen shot pictures on your phone of approved and not approved items, especially the additives list, as this will benefit you greatly while grocery shopping.

If you complete the Whole30 Challenge, use the hashtag #ktwhole30challenge so I can enter everyone in a giveaway that I am doing! It includes $50 and some of my favorite things!

If there are meals you do not like or ingredients you don’t love, just omit them. Think of this as a guide, just a helpful tool. I tried to keep it as basic as possible, without people getting bored of eating the same thing over and over. Get creative and have fun! When you are making recipes out of whole foods, you really can’t go wrong!

I have not planned for the reintroduction process, but I HIGHLY suggest you do that according to the whole30 program.  This was the most beneficial part of the program for me. If you need any help with planning, let me know. At some point, I may post a reintro plan / grocery list if it will be helpful, but I have time until we get to that point.

w30

WEEK 1 (April 26 – April 30)

W 30 Grocery List 1.2

W 30 menu 1

WEEK 2 (May 1 – May 7)

W 30 Grocery List 1.3

W 30 menu 2

WEEK 3 (May 8 – May 14)

W 30 Grocery List 2

W 30 menu 3

WEEK 4 (May 15 – May 21)

W 30 Grocery List 2.1W 30 menu 4

WEEK 5 (May 22 – May 25)

W 30 Grocery List 3

W 30 menu 5

Here are pdf files for easy printing:

whole 30 grocery list pdf

whole 30 menu pdf

Advertisements

October 5 – 11 (Whole 30 Week 4)

Week 4 of no gluten, grains, dairy, added sugar, alcohol, legumes, carrageenan, MSG, sulfites, etc.

Menu:

MB: chia seed pudding with banana, figs and coconut
TB: egg, shredded potato and sausage bowl
WB: eggs, avocado, shredded potato and bacon
HB: brunch out
FB: tomato omelet, chicken apple sausage and spinach
SB: egg, spinach, shredded potato and bacon bowl
SB: mexican breakfast bowl

ML: pork with brussel sprouts, figs, apple, pecans and vinaigrette
TL: pork with loaded mashed sweet potatoes
WL: chicken apple sausage over cabbage apple slaw
HL: RX bar (larabar works just as well)
FL: BLT potato bites
SL: larabar
SL: cream of cauliflower soup

MD: shrimp with sweet potato fries, guacamole and slaw
TD: chicken apple sausage with cabbage and mustard
WD: buffalo chicken salad
HD: bbq salmon and mashed sweet potato
FD: dinner out
SD: buffalo chicken sweet potato nachos
SD: zoodles with meat sauce

Grocery List (all items listed were compliant, so read labels if doing Whole 30 before buying). I base my list off of items I had on hand from last week to keep costs low:

Banana
Apples
Avocado
Fresh pico
Cabbage
Green pepper
Onions
Sweet potato
Spinach
Tomato
Potatoes
Lettuce
Jalapeno
Scallions
Zucchini
Garlic

Pork
Shrimp
Turkey sausage
Chicken apple sausage
Bacon
Chicken
Salmon
Ground turkey

Eggs

Full fat coconut milk, canned
Chia seeds
Dried figs
Unsweetened coconut
Pecans
Yellow mustard
Pickles
Olive oil
Tessemae’s Chesapeake mayo
Tessemae’s ranch
Tessemae’s ketchup
Franks hot sauce
Jarred tomato sauce
Black Olives
Almond butter
Larabar (or RX bar)
Chicken broth
Vinegar

Frozen brussel sprouts
Frozen shredded potatoes
Frozen cauliflower

Cinnamon
Smoked paprika
Salt
Garlic powder
Tarragon
Old Bay
Italian seasoning

Points Value and Pictures: The days I had leftover points, I ate a Larabar or fruit and almond butter ONLY if I was still hungry between meals. I also had some kombucha a few days. It is amazing how full you remain when you are eating real foods and healthy fats!

MONDAY (25/26 used):

image

(3/4 c fill fat coconut milk (7) mixed with 1/8 c chia seeds (2) and cinnamon (0) put in an airtight container overnight. In the am, I added banana (0) dried figs* (0) and 1 tbsp unsweetened coconut (1). *I know dried fruit should count as points, but the only ingredient was figs, so I didn’t count them. Sometimes you just have to do what works for you. 10 pp total!)

image

(3 oz pork (4) brussel sprouts (0) apple (0) figs (0) 12 g pecans (2) and 1 tbsp mustard vinaigrette (2). 8 pp total!)

image

(3 oz shrimp (2) with 2 oz avocado (2) mixed with fresh pico (0) 2 oz sweet potato fries (1) and slaw made with raw cabbage (0) and 2 tsp Tessemae’s Chesapeake mayo (2). 7 pp total!)

TUESDAY (23/26 used):

image

(3 eggs (6) 2 oz shredded potato (1) peppers (0) onions (0) and 1 oz turkey sausage (2). 9 pp total!)

image

(3.5 oz pork (4) with 4 oz sweet potato (2) mashed with 1 tbsp coconut milk (1) and topped with 1 tbsp almond butter (3) figs (0) a sprinkle of toasted coconut (0) and cinnamon (0). 10 pp total!)

image

(chicken apple sausage (4) over sautéed cabbage (0) with yellow mustard (0). 4 pp total!)

WEDNESDAY (23/26 used):

image

(2 eggs (4) 2 oz avocado (2) 2 slices bacon (3) and 3 oz shredded potatoes with peppers and onions (2). 11 pp total!)

image

(chicken apple sausage (4) over cabbage (0) apple (0) onion (0) mixed in 2 tsp Tessemae’s Chesapeake mayo (2). 6 pp total!)

image

(spinach (0) tomato (0) onion (0) pickles (0) 2 oz baked fries (1) in olive oil (1) with 3 oz chicken (3) Tessemae’s ranch (1) and hot sauce (0). 6 pp total!)

THURSDAY (20/26 used):

image

(ate at a vegan restaurant called Avo! It was amazing… I got zucchini noodles with a pesto sauce, sun-dried tomatoes, olives and mushrooms. Counted it as 6 pp total!)

image

(RX bar … Larabars are just as good. RX bars just have more protein! 5 pp total!)

image

(3 oz mashed sweet potato (2) mashed with 1 tbsp coconut milk (1) topped with 4 oz salmon (6) and bbq sauce (0) made with Tessemae’s ketchup, mustard, smoked paprika and a splash of vinegar. I didn’t like the colors of it, hence the black and white picture. 9 pp total!)

FRIDAY (23/26 used):

image

(2 eggs (4) tomato (0) omelet with spinach (0) and onions (0) and a chicken apple sausage (4). 8 pp total!)

image

(2 oz roasted potato rounds (1) in olive oil (1) and old bay (0) topped with spinach (0) tomato (0) Tessemae’s mayo (2) and 2 slices of bacon (3). 7 pp total!)

image

(ordered dinner out! Sirloin (7) salad with Tessemae’s ranch (1) and steamed broccoli (0). 8 pp total!)

SATURDAY (26/26 used):

image

(3 eggs (6) 2 oz shredded potatoes (1) with onion (0) 2 slices bacon (3) and spinach (0). 10 pp total!)

image

(larabar (6). The fact that we spent the day at the pumpkin patch and I had no interest in any of the fried food or sweets is a miracle. 6 pp total!)

image

(3 oz sweet potato rounds (2) with 4 oz shredded chicken (4) in hot sauce (0) 2 oz guacamole (2) tomatoes (0) lettuce (0) jalapeno (0) 4 black olives (1) scallions (0) and Tessemae’s ranch (1). 10 pp total!)

SUNDAY (16/26 used):

image

(2 oz shredded potatoes (1) 1 oz leftover shredded chicken (1) 1 egg (2) 2 oz spicy guacamole (2) scallions (0) and tomatoes (0). 6 pp total!)

image

(3 bags of frozen cauliflower in the crockpot with 16oz chicken bone broth on high for 4 hours. Added half cup of full fat coconut milk and used an immersion blender until smooth. Added salt, garlic powder, and tarragon which came out to 3pp for 4 huge servings. Topped with 1 slice bacon (1) scallions (0) and hot sauce (0). 4 pp total!)

image

(zucchini noodles (0) topped with 6 oz meat sauce (6). Sauce made with 1 jar organic tomato basil sauce, 1 lb ground turkey, garlic, garlic powder, salt, italian seasoning and fresh spinach. 6 pp total!)

September 28 – October 4 (Whole 30 Week 3)

Week 3 of no gluten, grains, dairy, added sugar, alcohol, legumes, carrageenan, MSG, sulfites, etc. This week my husband was out of town, so I splurged on some more expensive groceries. Here is my weekly menu, grocery list, and meal descriptions!

Menu:

MB: eggs, bacon and spiced pears
TB: eggs, shredded potatoes, spinach and mushrooms
WB: steak and potato stack
HB: crab, asparagus, and egg with hollandaise
FB: crab omelet
SB: sausage and potato hash with eggs
SB: eggs and cauliflower grits

ML: leftover beef stew (not including in grocery list, refer back to last week’s post)
TL: shrimp salad over spinach
WL: crab devilled eggs
HL: sweet potato soup with shrimp and curry
FL: sweet potato soup with sausage and apple
SL: chicken soup
SL: burger salad

MD: seared scallops over cauliflower puree with spinach and mushrooms
TD: steak with loaded potato rounds and asparagus
WD: lamb meatballs with brussel sprouts
HD: “gyro” salad
FD: lamb meatball bowl
SD: hot wings
SD: pork, apples and bacon cabbage

Grocery List (all items listed were compliant, so read labels if doing Whole 30 before buying). I based my list off of items I had on hand from last week, such as carrots, celery, onions, chicken breast, shredded potatoes, frozen brussel sprouts etc. It keeps the costs low!:

Pears
Pomegranate
Apple
Lemon
Garlic
Spinach
Mushrooms
Asparagus
Lettuce
Shallots
Potatoes
Sweet potato
Cabbage
Fresh pico
Tomatoes
Onion
Avocado
Celery
Carrots
Chives

Bacon
Scallops
Shrimp
Steak
Ground lamb
Ground beef
Crab meat
Sweet turkey sausage
Chicken breast
Chicken wings
Pork loin

Eggs
Ghee

Frozen cauliflower
Frozen brussel sprouts
Frozen shredded potatoes

Full fat canned coconut milk
Compliant chicken broth
Olive oil
Tessemae’s Chesapeake mayo
Tessemae’s ranch
Tessemae’s balsamic
Tessemae’s ketchup
Franks hot sauce
Yellow mustard
Pickles

Salt
Garlic powder
Marjoram
Dill
Old Bay
Oregano
Yellow curry powder

Points Value and Pictures: The days I had leftover points, I ate a Larabar or fruit and almond butter ONLY if I was still hungry between meals. I also had some kombucha a few days. It is amazing how full you remain when you are eating real foods and healthy fats!

MONDAY (19/26 used):

image

(2 eggs (4) 2 slices compliant bacon (3) and cinnamon spiced pears (0). 7 pp total!)

image

(leftover beef stew. 6 pp total!)

image

(cauliflower (0) puree with coconut milk (1) sautéed spinach (0) in olive oil mist with garlic (0) mushrooms sautéed and seasoned with salt (0) shallots cooked in olive oil mist (0) and 5 oz cooked scallops (4) seared in 1 tsp ghee (1). 6pp total!)

TUESDAY (19/26 used):

image

(2 eggs (4) 2 oz shredded potatoes (1) leftover garlic spinach (0) mushroom blend (0) and crispy shallots (0). 5 pp total!)

image

(3 oz cooked shrimp (2) mixed with fresh pico (0) celery (0) chives (0) and 1 tbsp Tessemae’s Chesapeake mayo (3) over spinach (0). 5 pp total!)

image

(4 oz NY strip steak (6) with 2 oz roasted potato rounds (1) topped with 1 tbsp Tessemae’s ranch (1) 1 slice compliant bacon (1) chives (0) and a side of asparagus roasted (0). 9 pp total!

WEDNESDAY (26/26 used):

image

(1.5 oz shredded potatoes with shallot (1) 2.5 oz avocado (3) fresh pico (0) 1 oz steak (1) and hot sauce (0). 5pp total!)

image

(2 whole hardboiled eggs (4) 1 hardboiled egg white (0) 2 tsp Tessemae’s Chesapeake mayo (2) 1 tbsp yellow mustard (0) garlic powder (0) 56g fresh crab meat (1) chives (0) and old bay (0) over spinach (0). 7 pp total!)

image

(5 lamb meatballs (14) with brussel sprouts (0) seared in olive oil mist (0) with shallots (0) and pomegranate seeds (0). The lb of lamb meat was mixed with an egg, oregano, garlic powder, and salt. It made 13 meatballs and they were baked at 350 for 25 minutes. 14 pp total!)

THURSDAY (23/26 used):

image

(asparagus (0) topped with 56g fresh crab (1) a poached egg (2) hollandaise (2) chives (0) and roasted tomatoes (0). For the hollandaise I used 1 egg yolk, 1 tbsp hot water, 1 tbsp lemon juice, 2 tsp ghee, salt and a dash of hot sauce, which made 2 heaping tablespoon servings at 2 pp each. 5 pp total!)

image

(large sweet potato, poked with holes, in the microwave for 8 minutes. Remove skin and weigh (mine was 9 oz). Put sweet potato in a pot with 2 cups of broth and a bit of salt. Use immersion blender until smooth. Add ¼ c full fat coconut milk and blend a few seconds more. The soup makes 2 servings, 4 pp each. I topped this with 3 oz shrimp (2) seasoned with yellow curry (0). 6 pp total!)

image

(spinach (0) onion (0) tomato (0) 4 lamb meatballs (11) Tessemae’s ranch (1), oregano (0) dehydrated onion and garlic (0). 12 pp total!)

FRIDAY (29/26 used + dinner out):

image

(2 eggs (4) 56g crab meat (1) shallots (0) chives (0) pico (0). 5 pp total!)

image

(the second serving of sweet potato soup (4) with 3 oz sweet turkey sausage (5) and sautéed cinnamon apples (0). 9 pp total!)

image

(brussel sprouts (0) roasted tomatoes (0) red onion (0) 4 lamb meatballs (11) 2 oz avocado (2) and Tessemae’s balsamic (2). 15 pp total!)

SATURDAY (26/26 used):

image

(3 oz shredded potatoes (2) 2 oz turkey sausage (3) egg (2) pico (0) hot sauce (0) and chives (0). 5 pp total!)

image

(2 chicken breast, carrots, onion, celery, compliant broth, salt, garlic powder, marjoram, and dill in the crockpot on low for 4 hours. Shred the chicken breasts, add back in, and you have the perfect soup. I portioned out 3 oz chicken and some vegetables and broth for 3 pp total!)

image

(chicken wings made using Alton Browns cooking method. The sauce was hot sauce, ghee and garlic. Dipped in Tessemae’s ranch. 18 pp total!)

SUNDAY (17/26 used):

image

(steamed cauliflower (0) mashed with full fat coconut milk (1) and seasoned with salt and pepper (0). Topped with sautéed spinach (0) 2 eggs (4) 1.2 slice bacon (1) tomato (0) red onion (0) and chives (0). 6 pp total!)

image

(lettuce (0) tomato (0) onion (0) pickles (0) 3 oz lean ground beef (3) yellow mustard (0) and Tessemae’s ketchup (0). 3 pp total!)

image

(5 oz center pork loin (6) with sautéed cabbage (0) bacon (1) and sautéed spiced apples (0) cooked in bacon fat (1). 8 pp total!)

September 21-27 (Whole 30 Week 2)

Week 2 of no gluten, grains, dairy, added sugar, alcohol, legumes, carrageenan, MSG, sulfites, etc. It is incredibly shocking to me, but I have loved it. Here is my weekly menu, grocery list, and meal descriptions!

Menu:

MB: chili, hashbrown and eggs (if you didn’t make this from the week before, any breakfast will do. I’m not relisting the chili grocery list items)
TB: eggs over breakfast sausage with brussel hash
WB: sausage omelet and apple
HB: eggs, bacon and banana
FB: sausage and apple hash
SB: sausage and potato omelet
SB: stuffed banana pepper hash

ML: buffalo chicken sweet potato nachos
TL: chicken apple sausage with cabbage and mustard (+larabar)
WL: salmon BLT lettuce wraps
HL: chicken apple sausage with kraut and mustard (+larabar)
FL: tuna salad salad
SL: bacon wrapped Italian sausage banana peppers
SL: chicken salad and vegetables

MD: meatloaf, mashed potatoes and cabbage
TD: buffalo chicken meatballs and green beans
WD: balsamic chicken mashed potato bowl
HD: cinnamon taco meat over sweet potato
FD: dinner out (crab and avocado salad – customized to be compliant)
SD: wings and sweet potato fries
SD: beef stew over mashed cauli

Grocery List (all items listed were compliant, so read labels if doing Whole 30 before buying). Also, I buy a lot in bulk when it is on sale. The salmon, ground turkey, ground chicken, ground beef and chicken breast were all items I had on hand from when I bought them very cheap. Our grocery list averages out to about $100/week or $400/month for our family. I buy most produce at local farmers markets, which also helps with costs. And all the spices are items I always have, so I am rarely buying anything new besides garlic powder (which I use a lot of). Last, our local grocery store frequently has 10 for $10 sales on frozen vegetables, so I stock up on what we use.

Potatoes
Sweet potatoes
Fresh pico
Garlic
Lettuce
Tomato
Onions
Cabbage
Spinach
Jalapeno
Banana peppers
Carrots
Celery
Apples
Bananas
Pears
Lemon

Chicken breast
Chicken wings
Lean ground beef
Ground turkey (or ground turkey sausage- I spiced my own)
Chicken apple sausage
Ground chicken
Beef roast
Salmon
Bacon
Canned tuna

Eggs
Ghee

Franks hot sauce
Yellow mustard
Sauerkraut
Compliant broth
Tomato sauce
Olive oil
Balsamic vinaigrette (tessemaes)
Mayo (tessemaes – Chesapeake)
Ketchup (tessemaes)
Ranch (tessemaes)

Frozen brussel sprouts
Frozen green beans
Frozen cauliflower

Garlic powder
Salt
Parsley
Black pepper
Sage
Red pepper flakes
Cinnamon
Chili powder
Cumin
Basil
Fennel seed
Oregano
Old Bay
Bay leaf

Points Value and Pictures: The days I had leftover points, I ate a larabar or fruit and almond butter ONLY if I was still hungry between meals. I also had some kombucha a few days. It is amazing how full you remain when you are eating real foods and healthy fats!

MONDAY (23/26 used):

image

(2 oz cooked shredded potato (1) with leftover chili (3) pico (0) and two eggs (4). 8pp total!)

image

(3 oz cooked sweet potato rounds (2) with 5 oz chicken (5) tossed in 1 tsp ghee (1) mixed with Frank’s and garlic (0) and topped with lettuce, tomato, and onion (0). 8pp total!)

image

(4 oz meatloaf that tasted like a burger (4) 4oz mashed potatoes (3) and sautéed cabbage (0).
Meatloaf was 93/7 lean ground beef, onions, tomatoes, garlic, some yellow mustard, garlic powder and salt. Formed in a loaf, and baked 375 for 30 minutes (longer if you don’t want any pink). Potatoes were redskin potatoes mashed with fat free beef broth, 1 tsp total of ghee, garlic, parsley and salt. 7pp total!)

TUESDAY (23/26 used):

image

(2.5 oz total homemade breakfast turkey sausage patties (4) topped with thick tomato slices (0) 2 over easy eggs (4) and red onion (0) with leftover shredded potatoes and brussel sprouts (1). Sausage was just ground turkey mixed with salt, garlic powder, sage, black pepper, and red pepper flakes. I also made some with cinnamon instead of red pepper flakes for other meals.  9pp total!)

image

(Chicken Apple sausage (4) with sautéed cabbage (0) and mustard (0). With a pecan pie @larabar (6). 10 pp total!)

image

(3 oz Buffalo chicken meatballs (3) topped with Frank’s (0) garlic (0) and 1 tsp ghee (1) over shredded lettuce (0) and green beans (0). I’m always the girl at bonefish grill who eats the leftover lettuce that was under all the bang bang shrimp. So anything really saucy, I put on top of lettuce. Meatballs were ground chicken, salt, garlic powder, fresh garlic and parsley. 4pp total!)

WEDNESDAY (23/26 used):

image

(1oz homemade turkey sausage patty (2) onions (0) tomato (0) and 2 egg (4) omelet with 1/2 an apple (0). 6pp total!)


image

(Lettuce (0) 2.5 oz cooked salmon (4) 2 slices compliant bacon (3) tomatoes (0) and a bit of homemade mustard vinaigrette (1). 8 pp total!)

image

(4oz mashed potatoes (3) topped with green beans (0) 3oz shredded chicken breast (3) tossed in 2tsp tessemaes balsamic (2) and 1 slice of crumbled bacon (1). (Potatoes were leftovers and made with ghee, broth, parsley, garlic and salt) 9pp total!)

THURSDAY (21/26 used):

image

(1 egg (2) 2 slices bacon (3) and banana (0). 5pp total!)

image

(Chicken Apple sausage (4) sauerkraut (0) spicy mustard (0) and a larabar (5). 9pp total!)

image

(4 oz taco meat mixture (4) over 4 oz mashed sweet potatoes (2) with ghee (1) and topped with fresh pico (0) and Frank’s (0). Savory, spicy, sweet perfection. Taco meat was 93/7 ground beef, cooked, fat drained, seasoned with chili powder, cumin, salt and cinnamon. Added in chopped onion and fresh jalapeño. Sweet potato mash was just cooked sweet potato, 1/2 tsp ghee, salt and cinnamon. Recipe from @indulgey_eats_well on IG! 7pp total!)

FRIDAY (12/26 used + dinner out)

image

(5 oz cooked shredded potatoes (3) topped with 3oz homemade crumbled turkey breakfast sausage (5) and spiced sautéed apples. 8pp total!)

image

(4oz tuna (2) mixed with 2 tsp @tessemaes Chesapeake mayo (2) (which is freaking fantastic) on top of lettuce and tomato (0) and a big squeeze of lemon (0). 4pp total!)

(dinner out- customized salad)

SATURDAY (33/26 used):

image

(2 egg (4) omelet with 2oz leftover shredded potato (1) and 1 oz leftover homemade turkey breakfast sausage (2) with 1 tbsp @tessemaes ketchup (0). 7pp total!)

image

(6 sweet banana peppers, 1 lb ground turkey, salt, black pepper, garlic powder, parsley, basil, red pepper flakes, fennel seed, oregano and chopped onion (you could just use an Italian seasoning blend), and 6 slices bacon. Half each pepper, remove seeds and stem, stuff with meat mixture, wrap each with 1/2 slice compliant bacon. bake 375 for 40 minutes, drain liquid/fat, broil until bacon crisps up! 1=2pp / 2=5pp / 3=7pp / 4=10pp / 5=12pp / 6=14pp / I had 4 for 10pp total!)

image

(I follow Alton Browns method for baking wings, it’s time consuming but totally worth it. 8 oz wings (12) 3 oz sweet potato fries (2) hot sauce mixed with ghee and garlic (1) and 2tbsp tessemaes ranch (1). Some wings just have old bay! 16pp total!)

SUNDAY (19/26 used):

image

(1 leftover bacon wrapped stuffed banana pepper (2) 1 oz leftover sweet potato fries (1) and 2 eggs (4). I also added @tessemaes ketchup (0) and ate a pear (0). 7pp total!)

image

(3 oz chicken breast (3) in 2 tsp @tessemaes Chesapeake mayo (2) over spinach (0) With carrots, celery, tomatoes and beets (0). 5pp total!)

image

(Beef Stew (6) over Black Pepper Mashed Cauli (1). I put the stew in the recipe builder and it comes out to 6pp per serving. Stew: roughly chopped carrots, celery and onion, minced garlic, 1 c compliant tomato sauce, 1 c compliant broth, 2 lb beef roast, salt, garlic powder, and bay leaf. In the crockpot, add vegetables and sauce, then add beef, pour broth over beef, add seasonings, put on low for 8 hours. The meat falls apart! Cauli: steamed cauliflower, compliant broth, ghee, black pepper and salt. I use an immersion blender. 7pp total)

September 14-20 (Whole 30 Week 1)

This past week I decided to make the commitment to do Whole 30! I was very hesitant for many reasons, but I am so happy I decided to try it. This is a weekly meal plan with Weight Watchers points, but with ALL clean meals. No glutens, grains, sugar, dairy, chemicals, etc.

Menu:

MB: eggs, chicken apple sausage and spinach
TB: eggs, bacon, apples and almond butter
WB: salmon, egg, tomato and avocado stacks
HB: eggs and asparagus, mushroom and onion hash
FB: sweet potato breakfast nachos
SB: larabar and hardboiled egg
SB: chili, hash browns and egg

ML: turkey wraps, sweet potato and apple
TL: chicken apple sausage salad with mustard vinaigrette
WL: tuna salad with mustard vinaigrette
HL: pork salad with mustard vinaigrette
FL: beef lettuce wraps
SL: lunch out (customized a salad to be compliant)
SL: buffalo chicken stuffed banana peppers and salad

MD: chicken breast with potatoes and sprouts
TD: pork, sweet potatoes and asparagus
WD: pork, potatoes, cabbage and onions, and pickles
HD: spaghetti squash with meat sauce
FD: dinner out (raw sashimi)
SD: chili
SD: salmon over cauli mash with sprouts

Grocery List (all items listed were compliant, so read labels if doing Whole 30 before buying):

Spinach
Tomato
Apples
Sweet potato
Red potatoes
Garlic
Onion
Asparagus
Avocado
Romaine
Cabbage
Mushroom
Spaghetti squash
Limes
Green peppers
Banana pepper
Fresh pico
Horseradish

Aidells chicken apple sausage
Turkey lunch meat (found a compliant one at Target)
Bacon (Pederson’s Farms)
Chicken
Center cut pork loin
Canned tuna
Salmon
Lean ground beef
Ground chicken breast

Eggs
Ghee

Pickles
Yellow mustard
Dijon mustard
Red wine vinegar
Olive oil
Almond butter (Justin’s classic)
Canned beets (not pickled)
Marinara sauce
Canned tomatoes with green chiles
Beef broth
Franks hot sauce
Larabar

Frozen brussel sprouts

Frozen cauliflower

Tarragon (I use dried)
Salt
Pepper
Garlic powder
Old bay
Ground ginger
Cinnamon
Clove
Cumin
Chili powder

Points Value and Pictures: The days I had leftover points, I ate a larabar or fruit and almond butter ONLY if I was still hungry between meals. I also had some kombucha for a 1pp drink with lunch a couple days. I only snacked 3 of the days, every other day I was left completely full from my meals.

MONDAY (19/26 used):

image

(2 crispy fried eggs (4) with a chicken Apple sausage (4) spinach (0) and mustard (0)  8pp total)

image

(2oz turkey (1) with pickles, tomatoes and mustard (0) a 2oz sweet potato (1) and sautéed Apple (0). 2pp total)

image

(5.5 oz pan seared chicken breast (6) with 3 oz potatoes (2) and brussel sprouts (0) in a Dijon tarragon vinaigrette (1). 9pp total! The vinaigrette is 1tsp of olive oil, 1 tbsp Dijon, splash of red wine vinegar, garlic, tarragon, salt and pepper.)

TUESDAY (26/26 used):

image

(2 eggs (4) 2 slices of bacon (2) 1 tbsp almond butter (3) and sautéed apples (0). 9pp total)

image

(Spinach (0) chicken Apple sausage (4) 2 oz potatoes (1) sautéed onions (0) and homemade mustard vinaigrette (1). 6pp total)

image

(7oz of center pork loin (9) with 3oz mashed sweet potato (2) and asparagus (0). 11pp total)

WEDNESDAY (22/26 used):

image

(Thick tomato slices (0) topped with 2.5 oz cooked salmon (4) 2 over easy eggs (4) 1 oz avocado mixed with lime juice (1) and old bay (0). 9pp total)

image

(Romaine/spinach (0) 1 hard boiled egg white (0) a shit ton of beets (0) 1 can tuna (2) 1 slice bacon (1) and 2 tbsp mustard vinaigrette (2). 5pp total)

image

(4.5 oz center pork loin (6) with 2oz old bay seasoned potato rounds (1) cooked in 1tsp olive oil (1) some sautéed cabbage and onions (0) pickles (0) yellow mustard (0) And tomatoes (0).  8pp total)

THURSDAY (18/26 used):

image

(2 eggs (4) with a hash made of 2.5 oz cooked potatoes (2) asparagus (0) onions (0) and mushrooms (0). 6pp total)

image

(Spinach (0) tomatoes (0) chopped sautéed Apple (0) sautéed onions (0) beets (0) 3 oz center pork loin (4) and 2 tbsp mustard vinaigrette (2). 6pp total)

image

(Spaghetti squash (0) with 1c of meat sauce that I make with 93/7 ground beef (6) and compliant sauce (0). 6pp total)

FRIDAY (20/26 used):

image

(2oz sweet potato rounds (1) topped with a sliced hard boiled egg (2) a chicken Apple sausage (4) 1 oz mashed avocado (1) and 1 slice of bacon (1). 9pp total)

image

(Lettuce (0) 6oz meat mixture (6). 93/7 lean ground beef, seasoned with garlic powder, ground ginger, salt, a dash of cinnamon and clove, and a big splash of lime juice. Added in mushrooms, onions and cabbage. 6pp total)

(Dinner out – sashimi)

SATURDAY (21/26 used):

image

(Apple pie larabar (5) and hard boiled egg (2). 7pp total)

(Lunch out – customized a salad to be compliant)

imageimage

(Put my chili in the recipe builder. 1 serving is 6pp + 1 oz avocado (1) and fresh pico (0). 7pp total. Cook the beef, drain the fat, season with cumin, chili powder, garlic powder and salt. add remaining ingredients and allow to simmer for 1 hour on low)

SUNDAY (23/26 used):

image

(3 oz cooked shredded potatoes (2) topped with 1/2 serving of chili (2) fresh pico (0) and the perfect egg (2). 6pp total)

image

(8oz ground chicken filling (8) ghee/ hot sauce (1). ground chicken breast mixed with fresh pico, salt, garlic powder and Frank’s hot sauce, stuffed in banana peppers. baked at 350 for 40 minutes. Topped with 1 tsp ghee mixed with Frank’s red hot. 9pp total)

image

(Salmon (5) cauli mash (0) bacon (1) sauce made from garlic, 1 tsp ghee and diced Jalapeno (took some out of the pico) (1) and sprouts cooked in bacon fat (1). 8pp total)

August 30 – September 6

This weeks plan isn’t a full week, only because I didn’t get settled in Nashville until Sunday evening and didn’t have a chance to meal plan until Tuesday morning. Normally, I post Monday-Sunday plans with grocery shopping for the next week happening Sunday mornings, and the blog post of the previous week going up Sunday nights. I always leave a meal or two open for going out or take out. Things sometimes change for my plan, so I adjust accordingly. The grocery list has so many items that are kitchen / pantry staples, like canned goods or spices. So, if you plan on using these meal plans / grocery list, you can just cross off the items you already have! I didn’t put the quantity of each item needed because that changes with how many servings you’d need for your family. Lastly, I only get 26pp a day, so you can add points as needed to fit into your daily intake needs!

Menu:

TB: yogurt
WB: omelet w peppers and onions
HB: fruit and cream cheese crepe with banana
FB: egg white omelet w turkey sausage and cheddar
SB: egg, fruit and turkey sausage
SB: scrambled eggs w ham and cheddar

TL: Italian chopped salad
WL: salami, cream cheese and pickle wrap
HL: pulled pork salad
FL: bang bang shrimp over slaw mix
SL: lunch out
SL: tuna lettuce wraps

TD: chicken fajitas with corn salad
WD: pulled pork lettuce wraps w potatoes
HD: salmon w sweet potatoes and brussel sprouts
FD: dinner out
SD: buffalo chicken w side salad
SD: old bay shrimp pasta

snack ideas: hummus / carrots
pepperoni and cheese
popcorn
apples

Grocery list:

Avocado
Carrots
Onion
Potatoes
Green peppers
Tomato
Spinach
Salad mix
Slaw mix
Romaine
Sweet potatoes
Blueberries
Apples

Ham lunch meat
Salmon
Shrimp
Chicken breast
Salami
Turkey pepperoni
Pork loin

Pasta sauce
Hot sauce
Sweet chili sauce
Sriracha
Balsamic dressing
Light ranch
BBQ sauce
Olive oil mayo
Bolthouse farms cilantro avocado dressing
Cooking spray
Honey
Dijon mustard

Black olives
Pickles
Banana peppers
Pasta
Sweet relish
Pancake mix
Tortillas
Popcorn
Tuna

Spray butter
Eggs
RF cheddar
Yogurt
Whipped cream cheese
Light sour cream
Hummus
Mozzarella cheese sticks

Frozen brussel sprouts
Frozen corn
Frozen turkey sausage

Garlic powder
Chili powder
Cumin
Salt
Pepper
Old bay
Cinnamon
Tarragon

Points Value and Pictures: (I include daily points used. I do use all of my daily points, but the points showed are just included with the meal plan. For example: If it says I used 18/26 points with the meal plan, it means I had 8pp leftover for snacks, dessert or alcohol.)

TUESDAY (18/26 used):

TB: yogurt

image

(Chobani pumpkin harvest crisp because all things fall are generally amazing. Kind of high in points sitting at 6pp, but really delicious.)

TL: Italian chopped salad

image

(Lettuce mix (0) tomatoes (0) 8 turkey pepperoni (1) 0.5 oz applegate salami (1) 1/2 mozzarella cheese stick (1) 4 black olives (1) banana peppers (0) and 2tbsp light balsamic dressing (1). 5pp total.)

TD: chicken fajitas with corn salad

image

(1 carb balance wheat tortilla (1) with 2 oz chicken (2) peppers and onions (0) 14g reduced fat cheese (1) 2 tbsp light sour cream (1) and hot sauce (0). The chicken is seasoned with salt, garlic powder, cumin and chili powder. Simple salad of spinach (0) 50g corn (1) and 2tbsp @bolthousefarms cilantro avocado dressing (1). 7pp total.)

WEDNESDAY (21/26 used):

WB: omelet w peppers and onions

image

(1 egg (2) 2 egg whites (1) peppers and onions (0) 14g of reduced fat cheddar (1) and 2tbsp of ketchup (1). 5pp total! The peppers and onions were left over from last nights dinner.)

WL: salami, cream cheese and pickle wrap

image

(Carb balance wheat wrap (1) with 2 tbsp whipped cream cheese (1) 1 oz Applegate salami (3) fresh spinach (0) pickles (0) carrots (0) 2 tbsp garlic hummus (1) and 10g Angie’s boom chicka pop sea salt (1). 7pp total!)

WD: pulled pork lettuce wraps w potatoes

image

(Lettuce wraps (0) 3 oz shredded pork loin (4) 1.5 tbsp BBQ sauce (1) sautéed onions [leftover from yesterday] (0) 1 oz avocado (1) with a serving of The Little Potato Company garlic parsley potatoes (2) dipped in 2 tbsp bolthouse farms cilantro avocado dressing (1) and some pickles (0). 9pp total !)

THURSDAY (21/26 used):

HB: fruit and cream cheese crepe

image

(1/3 c pancake mix (4) mixed with water (0) 2 tbsp whipped cream cheese (1) blueberries (0) 3g drizzle of honey (0) sprinkle of cinnamon (0) and banana (0). 5pp total! You can use any fruit you want !)

HL: pulled pork salad

image

(Fresh spinach (0) 1.5 oz corn (1) tomatoes (0) onion (0) 14g reduced fat cheddar (1) 2 oz pulled pork (3) 2 oz leftover potatoes (1) 1 oz avocado (1) 1 tbsp BBQ sauce (1) and 1 tbsp Bolthouse Farms cilantro avocado dressing ! 8pp total !)

HD: salmon w sweet potatoes and brussel sprouts

image

(4 oz salmon (6) topped with a mustard & tarragon sauce (0) with a 3.5 oz sweet potato (2) and brussel sprouts (0). 8pp total.)

FRIDAY (11/26 used + dinner out):

FB: egg white omelet w turkey sausage

image

(1 egg (2) 2 egg whites (1) 2 turkey sausage links (2) 14g reduced fat cheddar (1) and all the hot sauce (0). 6pp total !)

FL: bang bang shrimp over slaw mix

image

(Bang bang shrimp salads ! Lettuce (0) slaw mix (0) 1 oz avocado (1) 4 oz shrimp (3) and bang bang sauce (1). Sauce is 15g olive oil mayo with 5g sweet chili sauce and a bunch of sriracha. 5pp total!)

FD: dinner out

SATURDAY (11/26 used + lunch out):

SB: egg, fruit and turkey sausage

image

(1 egg (2) 2 turkey sausage (2) and an orange (0). 4pp total!)

SL: lunch out

SD: buffalo chicken w side salad

image

(5 oz buffalo chicken (5) salad of lettuce mix, slaw mix, and banana peppers (0) carrots (0) and 2 tbsp light ranch (2). 7 pp total !)

SUNDAY (20/26 used):

SB: scrambled eggs w ham and cheddar

image

(1 egg (2) 2 egg whites (1) 1 oz ham deli meat (1) 14g reduced fat cheddar (1) and ketchup (1). 6pp total!)

SL: tuna lettuce wraps

image

(Lettuce (0) 1 serving of tuna salad (4) slaw mix (0) pickles (0) carrots (0) and 1 oz avocado (1). The tuna salad is 2 cans tuna in water, drained, mixed with 2 tbsp olive oil mayo, 1 tbsp Dijon mustard, 1 tbsp sweet relish, salt, pepper and garlic powder. The mixture makes 2 servings at 4pp each. 5pp total!)

SD: old bay shrimp pasta

image

(5oz cooked pasta (5) 1/4 marinara (1) peppers and onions (0) 3 oz old bay seasoned shrimp (2) and a side salad of lettuce (0) banana peppers (0) and 2 tbsp Bolthouse Caesar dressing. 9pp total!)

Hello world!

I have so many things I want to say. First, let me introduce myself. My name is Kate! I am a mama bear of two little girls who need me around for a very long time. My family genes aren’t the best, to say the least, so I need to keep myself healthy and active. The biggest way I keep myself healthy is with my diet, by using Weight Watchers. I am in no way affiliated with Weight Watchers, or any products… I’m just here to share my story. You’ll see a lot of healthy foods, mixed with some not so healthy splurges, mixed with beer. Beacause…. Beer! The biggest thing I have learned throughout this process is the importance of balance. So here is my story…

When I started nursing school, I started stress eating. I can say with confidence this was most likely binge eating, without ever being diagnosed with an eating disorder.  I graduated school and started working in a very stressful environment on night shift.  Most nights I wasn’t able to have breaks for eating, would go trough a drive-thru in the morning, eat everything, and go to sleep until having to get up for work again. It was a viscous cycle. I got up to 215 lbs (I seriously hate to admit that, but it’s the truth). I was depressed and angry with myself, I felt horrible and unhealthy. My father had his first heart attack at age 30 (he was healthy as can be) and I was headed in that direction. I started to lose weight on my own, got married, and kind of stopped with progress. I got pregnant with my oldest daughter and postpartum I weighed around 190lbs. Thus began my love for Weight Watchers. From March 2014-July 2014 I was able to lose 35 lbs and was feeling great.  Then, I got pregnant with my second daughter.  Although I was on bedrest the majority of my pregnancy with her, I maintained healthy eating habits and post partum was 179 lbs. I started Weight Watchers again and from April 2015 until now, and I’ve lost another 30 lbs.  That is a grand total of over 65 lbs lost from my heaviest weight. That is like a solid 5th grader. I haven’t necessarily decided my ultimate goal, other than feeling happy and healthy with myself, but I only have a handful or two of lbs to lose until my next goal.

So, here is why I’m sharing all of this incredibly personal information… I’ve had a blog before and it was a great outlet for me, but it didn’t have a focus. It was all over the place and I just wanted a fresh start. The reason I have been successful with my weight loss is because I am a planner. I’m absolutely not in amazing shape (yet), nor am I claiming to be the healthiest person alive.  I just figure, if I plan for my family each week, I should share it with anyone else.  If it helps one person, awesome! I make a weekly menu with breakfast, lunch, dinner and snack ideas. Based off of the menu, I make a grocery list. I don’t always stay perfectly on plan, because… life… but I do stay pretty damn close. Then, each day, I make the meals and share on Instagram (@ktribengaww) with the Weight Watchers point values.  I’ll be sharing all of that here with you!  If you have any questions or need any help, please feel free to ask! I’m very honest, I have some bad days, and struggle with self-appreciation, but I’m working on myself every single day!

Here is a recent transformation picture (I wasn’t at my heaviest on the left):

image

I am in the process of my weekly plan and will share at the end of each week!