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history_junkie

Anyone care to share their weekly meal plan?

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I don't really have a meal plan. I gather a bunch of recipes that I like to try and then go from there. My breakfasts are either scrambled eggs with veggies (zucchini, summer squash, onions and peppers), fried eggs on top of sweet potato hash or stir fry ground meat with veggies. Lunch is a burger, hotdogs or  ground meat stir fry. Sometimes it's tuna, chicken or egg salad and sometimes I have a regular salad topped with leftover meat. Dinner is usually spaghetti and meat balls (with spaghetti squash), roast chicken, grilled meat, pork shoulder roast, Salmon cakes and lots of veggies either roasted or in a salad.

 

Check out Nom Nom Paleo she posted 30 days worth of meals for each of her whole30s and The Clothes Make The Girl has lots of compliant recipes. I hope that helps.

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Wow Glenn! Your meals looked yummy yet easy. I will say my veggies overflow off the plate and with my fats and protein.. You can't see the bottom of the plate. This amount of food kept you full? Have you lost weight? Did you workout?

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my weekly meal plan:

 

meal 1: 1/4 pound ground beef, greens, either carrots or cauliflower, mayo from melissa joulwan

 

meal 2: mon - fri pina colada chicken, greens, blueberry or banana, mayo

 

sat - sun pork sausage, greens, blueberry or banana, mayo

 

meal 3: salmon, sardine or other fish, greens, mushrooms, mayo

 

when I say greens, I mean a rotation of broccoli, collards, kale, spinach, and chard

 

barbara in nh

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Wow Glenn! Your meals looked yummy yet easy. I will say my veggies overflow off the plate and with my fats and protein.. You can't see the bottom of the plate. This amount of food kept you full? Have you lost weight? Did you workout?

 

I'm a small guy and not very active (walking is my preferred exercise), so yes, my portions tend to be smaller. But yeah, I was pretty stuffed with the food I ate during my Whole30. Nope, didn't lose any weight. I have one of those bodies that stays the same weight (+/- 5 lbs.) no matter what I eat.

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Here's a basic sketch... didn't have time to make a pretty document :-)

 

Monday: Leftover Breakfast Casserole, 

               Pork Chops with stir fried Veggies

               Spaghetti & Meatballs from Well Fed 2

 

Tuesday: Frittata, Fruit

               Leftover Spaghetti

               Pork Chops or Chicken with various veggies

 

Wednesday: Frittata, Fruit

                     Chicken, Veggies

                     Pad Thai from Well Fed 2

 

And it repeats from there with variations on leftovers and basic hot plates

 

For the weekend I'm planning some fun stuff for some out of town guests. We'll have chopped salad for lunch, burgers and cole slaw for dinner, and breakfast casserole for breakfast.

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I don't have a written meal plan, but I use the Well Fed "Weekly Cookup" (it's worth the price of the book for this part alone). I pan fry/grill/roast 3 - 4 days worth of meats and veggies on Sunday afternoon/evening. Then I use the components, with whatever spice combo I feel like that day, to make my meals.

 

Here's a rough guide from Mel Joulwan of Well Fed and The Clothes Make The Girl: http://theclothesmakethegirl.com/2010/01/14/paleo-kitchen-the-method-behind-my-madness/

 

When I start to run low on protein I employ the "defrosting bowl" concept from NomNomPaleo where she always has one package of frozen meat defrosting in a big bowl in the fridge for the next day.

 

I always have Applegate Farms or Aidells' chicken & apple sausages on hand. They come in packs of 4 "hot dog-like" sausages and are precooked, so you can microwave them or slice up and fry in a pan quickly.

 

I freeze batches of chili or eggplant & sausage strata or roasts to have on hand for nights when there's no time to cook.

 

I always whip up a batch of Well Fed mayo or Sunshine sauce or Spicy Secret Sauce. It really adds a lot to have a sauce to put on dishes!

 

Finally, I usually pick up a compliant hot roast chicken from Whole Foods once a week. It is nice to take a break from cooking for a meal or two!

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I have a whole Excel spreadsheet... but I don't have a clue how to attach it :(

 

littleg,

 

You might be able to export as a pdf and upload. Have you tried that?

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I would say I'm very similar to Ultrarunnergirl.

 

I love (and I mean love love) roasted veggies. so I make twice a week 2 large cookie sheets worth of mixed roasted veggies--

cauli, brocc, peppers, zuke, carrots. I bake week's worth of sweet potatoes. And I crock pot and rotate various proteins that last me 2-3 days since I pack my lunch too. I also rinse and drain a couple of cans of olives and keep them in Tupperware and have avocados ready.

 

Today I was running errands and was ready to eat my hand off. How nice it was to pull out protein, scoop out loads of veggies, throw in handful of olives and dice up avocado while food was warming. All done seriously in 2 minutes.

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