Whole 30 week 1 menu and grocery list

I am starting whole 30 on Saturday, June 20th, 2020. I would like to share with you my menu for the week. I also have done some comparison pricing for whole30 kitchen staples between the following stores that are in my area that I shop frequently: Sam’s, HyVee, Aldis, Blaine’s Fleet Farm and Amazon.

As mentioned in my last blog, Health and Pregnancy, I am not a dietitian and don’t claim to be one. However, I do believe that health has a lot of connections to happenings in one’s life. I also mentioned in that blog that my husband and I are trying for baby number 2. I fully believe that Jesus is the one and only who controls whether or not I become pregnant. I also believe that He gave us our body as a temple and we should treat it with respect. This means eat to nourish our bodies to grow strong and healthy to live out His will. In my opinion, this means no smoking, no drugs, no alcohol, no caffeine, no sugar…..you get the point. THIS IS HARD! I mean it really isn’t, but we tell our brains that it’s hard and give ourselves permission to eat or drink what we really know is not healthy for us. I do agree with the “in moderation” idea. I think it all depends on what your goals are. My goal is to get back to living a healthier life and in return my body will be a temple for growing a baby. Now, do I believe this is THE answer to getting pregnant? NO! However, I strongly believe that living a healthy lifestyle improves many things in one’s life.

I have procrastinated doing a round of whole 30 for a long time. Why? Because I know how much work it is, especially at the beginning. It takes a lot of prep! You MUST be prepared! You need to know what foods and ingredients are off limits. What do you do when you are at a restaurant? What do you do when you are starving? Be prepared to explain why you are doing whole 30 for those who don’t believe in it or think you are crazy. Be prepared to be tired and cranky. The best part, be prepared to feel amazing and alive! Don’t be surprised if people begin to notice your disposition has positively changed.

The part of whole 30 that is going to be a huge challenge for me is coffee! I love coffee. I love caffeine, the taste of coffee, the coffee shop experience, and anything that goes along with it. Oh, I should mention that you can have coffee on whole 30 IF you are not dependent on it! Whole 30 experts suggest not to have caffeine during whole 30 if you are dependent on it. Well, my friends, I am! Also, I am trying to get prego and research suggests to eliminate caffeine while TTC. I found this utube video which inspired me to cut caffeine and do a round of whole 30!

The following websites/documents I found helpful to refresh my memory:

Your 30 day whole30 menu and grocery list for FREE!!!!

Week 1 Whole 30 menu

Image from Whole30

Please note: This menu is per recipe. Which means you may need to double the recipe to feed your family. You may also need to add more protein, vegetables, and fat to support your needs. If you do, make sure you add what you need to the grocery list below.

Monday:

Tuesday:

Wednesday:

  • Breakfast casserole- left over from Monday
  • Lunch- Sweet potato hash from Tuesday’s dinner
  • Dinner- Tilapia with chipotle and butternut squash fries with roasted broccoli

Thursday:

  • Breakfast: Breakfast burrito bowl (This one takes a little bit of prepping, but well worth it!)
  • Lunch- Tilapia with chipotle and butternut squash fries and roasted broccoli from Wednesday
  • Dinner: Meat loaf with bacon! (I only put bacon on the top of the meat loaf. The first time I tried this recipe, the bacon was not as crispy as I like when on the bottom. I also omitted chicken liver and used whole30 complaint bacon instead of rashers. I also used the alternative choice for mayo which is 2 eggs and 2 tbls olive oil which is included in your grocery list)

Friday:

  • Breakfast: Breakfast burrito bowl left overs from Thursday
  • Lunch- Meat loaf with bacon left overs from Thursday
  • Dinner: Bacon/eggs/chipotle/ baked sweet potato/avacado all wrapped in paleo wrap
    • 1 package of bacon per 2 people
    • I added 6 eggs for this meal in the grocery list below
    • I double the paleo wrap recipe which is included in the grocery list below.
    • You can add some salsa (check label for no sugar)
    • 1 baked sweet potato split between wraps (Included in grocery list)
    • 1 avocado per 2 wraps (Included in grocery list)

Saturday:

  • Breakfast: Same breakfast as Friday all added to grocery list
  • Lunch: Grilled hamburger (no bun) with lettuce, tomato, mustard (check label for no sugar) and a side of grilled green beans (or any veggies).
  • Dinner: Pork chops

Sunday:

  • Breakfast: 4 (2 per person) hard boiled eggs mashed with chipotle and 1 avocado (shared between 2 people) stirred in and a dash of garlic powder. 2 (1 per person) baked sweet potato on the side. If you desire more fat (avocado) then add it to the grocery list below. Same goes with the boiled egg.
  • Lunch: Grilled hamburger left of from Saturday’s lunch
  • Dinner: Pork chops – left over from Saturday’s dinner

Snack ideas:

  • Apples with almond butter
  • Banana with almond butter
  • Carrots with Almond butter
  • Celery with almond butter
  • Veggies with dip 
  • Energy bites with pecans and dates
  • Hummus dip
  • Pumpkin seeds
  • Can salmon
  • Tuna
  • Boiled eggs with chipotle
  • Nut mix with dried unsweetened cherries and cocoa nibs

The following are MY staples for whole 30. Your list may end up being different. I find these helpful. I will list which stores I have found the item most inexpensive. I compared Amazon, HyVee, Sam’s, Blain’s Farm & Fleet, and Aldi (those are the stores that I most frequently shop).

  • Aldi -I found Aldi to be the least expensive with most things. They have the following (I actually shop at Aldi first and then head on over to HyVee):
    • Organic fruits
    • Organic vegetables
    • Frozen fruit
    • Frozen vegetables
    • Cut frozen sweet potatoes
    • Frozen rice cauliflower
    • Whole30 compliant bacon
    • Majool dates
    • Grass fed beef
    • Eggs (The carton states “Farm Fresh/No Growth Hormones”)
    • Some spices
    • Ghee (6.39 for 13 oz)
      • I have used this brand on Amazon before, both work fine, but the brand 4th & Heart from Amazon is a little bit better quality. You can also get it with garlic which is delicious!
  • Amazon- I will link the item’s for Amazon because I believe pricing is the same universal.
  • Sams
    • Almonds
    • Cashews
    • Almond Flour
    • Coconut milk
    • Lara bars
  • Hyvee
    • If you don’t buy the Whole 30 starter kit, I found the following cheaper at HyVee: Chipotle Lime Mayo, Mayo, Ranch dressing
    • Nutpods (I use this in my coffee!)
    • Raisins
    • Pumpkin Seeds
    • Coconut yogurt
  • Blaine’s Fleet Farm
    • Unsweetened Coconut
    • Pumpkin Seeds
    • Jerky with no sugar!

Your week 1 grocery list

Fruits/ veggies

  • 2 Large honey crisp apples
  • 3 avocado
  • 1 Bell pepper, Red
  • 2 bell pepper, Orange
  • 1 bell pepper, Yellow
  • Broccoli
  • 3 cups Brussels sprouts
  • 1 medium sized butternut squash
  • carrot, small bag (for meatloaf and as a snack with Almond Butter)
  • small handful of cilantro ( I just used the cilantro spice)
  • 1 medium cucumber
  • green beans (or whatever veggies you want to use for grilling with hamburger)
  • 6 green onion
  • 1 Jalapeno
  • lettuce for hambugers
  • 1.5 lime
  • 4 1/2 onion
  • 1 small red oninon
  • 1 Tomato for hamburger
  • 2 Tomatoes, Roma
  • Scallions for garnish on the Sweet Potato hash
  • 13 sweet potatoes

Meats/fish

  • 4 packages Bacon (whole 30 approved like this one Applegate bacon -I found that Aldi is the most inexpensive for whole30 approved bacon)
  • 4 pounds ground beef
  • 1-1/2 pounds of boneless, skinless chicken breast
  • 4-5 bone-in pork chops
  • Rotisserie chicken (or another pound of chicken breast for the Thai Chicken Stuff Sweet Potato)
  • 1 pound Breakfast sausage (or any kind of meat)- Check here for brands to choose from
  • Tilapia (I just bought a bulk package to have on hand)

Dairy

  • 46 eggs

Spices

  • Cilantro
  • Cinnamon
  • Coriander
  • Cumin
  • Dill
  • Garlic powder
  • Garlic, minced clove
  • Onion powder
  • Paprika or smoked paprika
  • Paprika, sweet
  • Pepper Flakes
  • Rosemary
  • Sage (Pork chop recipe calls for fresh sage minced, I omitted that)
  • Salt and pepper
  • Sea salt

Can/packaged

  • 1 container almond butter (I use this brand and found it cheaper on Amazon)
  • 8 oz Bone broth, chicken
  • 1 tbls chili garlic sauce (or sriracha)
  • 4 oz can of diced chilis
  • 1 tbs coconut aminos
  • 5 canned coconut milk (I use this Thai brand)
  • (1) 15 oz can of Hatch Red enchilada sauce
  • 3 garlic cloves
  • Mustard, Brown Spicy (I just used regular mustard)
  • Mustard (check for no sugar)
  • Nutritional yeast
  • Salsa -if you want it for your bacon and eggs (check label for no sugar)
  • (2) 14.5 oz can of diced tomatoes (double check for no sugar)
  • 1/3 chopped sun-dried or semi-dried tomatoes (I actually omitted this in the meatloaf, but you do you!)

Oils/vinegars

  • Balsamic vinegar
  • Coconut oil for greasing the pan
  • Ghee
  • Olive oil
  • 1 tsp sesame oil

Flour

  • Almond flour
  • Tapicoa flour (I bought a 5 pound package off of Amazon. It expires in 1 year from opening. I love the wraps and know I will use this within a year)
  • Coconut flour

Nuts/Seeds

  • Cashews

Health section

Please note: I did not add any snack items to the grocery list. Remember, the purpose of each meal is to eat until satiety (full filling). If you are hungry, ask yourself if you would eat fish and broccoli. If you honestly say yes, then you are hungry.

  • The following are snacks I had on hand:
    • Mixed nuts
    • Raisins (mix in with nuts)
    • Almond Butter (I bought a pack of 2 from Amazon) with banana or carrots.
    • Lara Bars Coconut cream pie, Blubbery Muffin, Banana bread (these are my favs that are whole30 compliant. Some Lara Bars have peanuts which are not compliant.)
    • Nut Pods– (I linked to Amazon so that you can see what it looks like, but HyVee does have it for cheaper). Not for a snack but to put in my coffee!

Here you have access to your entire whole30 1 month menu and grocery list FOR FREE! No more excuses! I also recommend reading My Whole 30 Journey Blog.

Until next time….challenge yourself and do whole30 with me!