Holy Whole 30 batman! Week 4 is here! My husband and I are feeling great! I have a love hate relationship with cooking. I am not going to lie, before I started this round of whole 30, I was dreading the prepping, grocery shopping, the whole nine yards! But, I am a stay at home mom and I don’t need to cook for the week like I did on my last 2 rounds. I can cook each day. I must say, I am not for sure if I am a big fan of that, but I try and have left overs which helps. Cooking can be so exhausting! However, I am learning how to be more efficient in my cooking as well as my clean up, which is making it more enjoyable. What I really love is when a new recipe turns out delicious! Healthy food for a healthy soul for a healthy life (see what I did there 🙂 ) I have been taking note of efficient ways to cook. Stay tune for those tips!
Your 30 day whole30 menu and grocery list for FREE!!!!
- Click her for week 1 menu and grocery list
- Click here for week 2 menu and grocery list
- Click here for week 3 menu and grocery list
- See below for week 4 menu and grocery list
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.
Week 4
Sunday
- Breakfast: Fruit with almond butter and sweet potato ( substitute almond butter if don’t have whole 30 complaint protein powder) add boiled egg
- Lunch: sloppy joes with sweet potato use this wrap instead of sweet potato
- Dinner: Sweet potato hash
Monday
- Breakfast: Fruit with almond butter and sweet pot add boiled egg
- Lunch: Left over sloppy joes from Sunday’s Lunch
- Dinner: Sweet potato hash left overs
Tuesday
- Breakfast: Hash browns with eggs and avocado
- Lunch:shrimp egg roll in a bowl
- Dinner: Pork chops and garlic parsnips
Wednesday
- Breakfast: left over hash browns with eggs and avocado
- Lunch: left over shrimp egg rolls in a bowl from Tuesday’s lunch
- Dinner: Left over pork chops
Thursday
- Breakfast:cashew coconut starwberry crumble served with coconut yogurt
- Lunch: Chicken thigh sheet pan with sweet pot and veggies
- Dinner:Roast in slow cooker
Friday
- Breakfast: whole 30 approved cereal add almond milk
- Lunch: Left over chicken thigh sheet pan from Thursday
- Dinner: left over roast from Thursday
Saturday
- Breakfast: Breakfast burrito bowl
- Lunch:Left over roast from Thursday
- Dinner: Chicken fajitas with wrap
Grocery list per recipe
Veggies/ Fruits
- Apple, honey crisp
- 3 Avocado (for hash brown breakfast and deconstruction paleo burrito, may want to get more depending on size)
- 1 banana
- 2 bell pepper, green(1/2 for sloppy joe , 1/2 for hash and 1 for fajita) **I am using green pepper on hash instead of orange because already need green for sloppy joe)
- 2 bell pepper, red (1/2 for sloppy joe, 1/2 for hash and 1 for fajita)
- 2 Bell pepper, yellow (hash and 1 for fajita)
- Blueberries
- Broccoli
- Butternut squash
- Cucumber
- Green onion
- 2 Lemon
- Lime
- 4 Onion
- Parsnips
- Raspberries
- Red onion
- 2 Russet potatoes
- Scallions
- Slaw mix (or combination of shredded cabbage, carrots, Brussels sprouts, etc)
- Strawberries
- 5 Sweet potato
- 2 Roma tomatoes
Spices
- Black pepper
- Cayenne pepper
- Chili powder
- Chinese 5 spice powder
- Chives
- Cinnamon
- Cilantro
- Clove, ground
- Cumin
- Coriander
- Garlic clove minced
- Garlic powder
- Ginger
- Ginger, minced
- Onion powder
- Oregano
- Red pepper flakes (optional)
- Salt
- Sea salt
- Smoked paprika
- Vanilla extract
Meats
- 2.5 pound ground beef
- 2 pounds boneless chicken breasts
- 4 bone-in skin on chicken thighs
- 5 thick center cut boneless pork chops
- 1.5-2 pounds beef roast
- 1/2 pound whole 30 compliant sausage (or beef of your choice)
- 1 pound shrimp
Dairy
- Coconut yogurt (check label) If you can’t find any with out sugar, you can eat crumble with almond milk or just as a snack)
- 15 eggs- 8 eggs for cooking and 2 boiled eggs for Monday/Tuesday breakfast, 4 eggs for hash browns, 1 egg white for cereal
- Almond milk or coconut milk for cereal
Can/packaged
- Beef broth
- Cashews (unsalted)
- Canned coconut milk
- Coconut, unsweetened, shredded
- 2 cups +3 Pitted dates or use medjool dates (2 cups for crumble and 3 for glazed chicken)
- Hot sauce (whole 30 compliant)
- Medjool dates
- Spicy brown mustard
- 14.5 oz can diced tomatoes
- Tomato paste (check label for no sugar)
- Tomato sauce ( check label for no sugar)
- Canned coconut milk
Health Food Section
- Almond butter
- Coconut aminos
- 2 jars (1 cup) of Primal Kitchen mayo (or make your own)
Oil/ Vinegar
- Apple cider vinegar
- Coconut oil for baking
- Ghee
- Olive oil
- Sesame oil
- White wine vinegar
Flours
- Arrowroot flour
- Coconut flour
- Tapioca flour
Nuts/seeds
- Almonds
- Chia seeds
- Flax seeds
- Sesame seeds
- Walnuts
Until next time…Choose a recipe and try it! You may just like it!
Myriah Cole, Health and Wellness Enthusiast 