Jhana Posted January 16, 2015 Share Posted January 16, 2015 I am starting tomorrow and here is what I planned. I have to make meals that work for kids too so most of these can be supplemented or changed to include brown rice, wheat noodles, etc. . Still not to clear on the fat needed for each meal. I've read the book, website, and forums but am still a little wonky with how much to add. Found the right bacon at whole foods. Thanks! Sat Day 1 Scrambled eggs w/spinach: spinach, tomato, mushrooms; monkey salad Protein: 3 eggs Veg:spinach tom, mush Fat: coconut flakes Fruit: banana Tuna salad,lettuce wraps celery, carrots, snap peas w/mayo; avocado Protein: Tuna Veg:celery, lettuce, carrots, snap peas Fat: mayo, avocado Fruit: 2 clementines Chocolate chili, large salad with vinaigrette, macadamia nuts and avocado Protein: Beef Veg: salad Fat: avocado Sun Day 2 Scrambled eggs w/spinach: spinach, tomato, mushrooms; monkey salad Veg:spinach tom, mush Fat: coconut flakes Fruit: banana Chocolate chili, large salad with vinaigrette, macadamia nuts and avocado Protein: Beef Veg: salad Fat: avocado Salmon with macadamia crust, roasted veggies in ghee Protein: salmon Veg: salad Fat: ghee, nuts Mon Day 3 Sausage casserole, monkey salad, avocado Veg:spinach tom, mush Fat: coconut flakes, avocado Fruit: banana Chocolate chili, large salad with vinaigrette, macadamia nuts and avocado Protein: Beef Veg: salad Fat: avocado Bacon Burgers w/Portobello mush caps, avocado, roasted red peppers, homemade sweet potato fries w/ghee Protein: Beef, bacon Veg: ports, red pepper, lettuce, tomato, sweet potato Fat: avocado, ghee Tues Day 4 Sausage casserole, monkey salad, avocado Veg:spinach tom, mush Fat: coconut flakes, avocado Fruit: banana Bacon Burgers w/Portobello mush caps, avocado, roasted red peppers, homemade sweet potato fries w/ghee Protein: Beef, bacon Veg: ports, red pepper, lettuce, tomato, sweet potato Fat: avocado, ghee Fruit: clementines Chili Lime chicken, roasted veggies with almonds, Protein: chicken Veg: roast veggies Fat: ghee on veggies, almonds Fruit: banana Wed Day 5 Sausage casserole, monkey salad, avocado Veg:spinach tom, mush Fat: coconut flakes, avocado Fruit: banana Chili Lime chicken, roasted veggies with almonds, Protein: chicken Veg: roast veggies Fat: ghee on veggies, almonds Fruit: banana Slow cooker short ribs, roasted Portobello mushrooms in ghee, Protein: beef ribs Veg: portobellows, salad Fat: ghee Link to comment Share on other sites More sharing options...
Tina R Posted January 16, 2015 Share Posted January 16, 2015 The fat you should have is about the size of your thumb. You don't count the fat that you cook with because most of it is left in the pan. You can eat more fat if needed so no need to restrict your fat intake. You may want to stay away from monkey salad. It may awaken your sugar dragon, plus nuts are a fat source on the whole30 and that has a lot of nuts. Some people have digestive issues with nuts. Good Luck! Link to comment Share on other sites More sharing options...
SpinSpin Posted January 16, 2015 Share Posted January 16, 2015 Personally, I would really scratch the Monkey Salad--you can get good fats in other ways, and to me, the monkey salad just feeds the sugar dragon. Don't allow fruit to push veg off your plate. You would be better served in having 1-3 cups of veg, 1-2 palms worth of protein and your fats. I would do olives, ghee, compliant bacon, avocado, homemade mayo and the like rather than monkey salad. Link to comment Share on other sites More sharing options...
Jhana Posted January 16, 2015 Author Share Posted January 16, 2015 Thanks-so just the breakfast needs a revision? Not too bad, I guess. I don't have a crazy sweet tooth but was looking for alternatives to the ones I kept seeing (avo, mayo, ghee, olives..) because I know I will get sick of them quickly. I tried the coconut flakes today and liked them, which surprised me because i don't love coconut. Any good other ways to use them? Link to comment Share on other sites More sharing options...
GlennR Posted January 17, 2015 Share Posted January 17, 2015 I tried the coconut flakes today and liked them, which surprised me because i don't love coconut. Any good other ways to use them? They can be the crust of your meats (chicken, fish). Or crunchy bits in your salad. Link to comment Share on other sites More sharing options...
Jhana Posted January 17, 2015 Author Share Posted January 17, 2015 great idea! another question-I scrambled eggs and veggies with coconut oil this morning for day one meal one and I hated it. The taste just wasn't for me,although I like coconut in general. Is it ok to not use it for cooking unless it;s something where the taste wouldn't seem off (curries, etc)? Can I just use olive oil or ghee, etc? Link to comment Share on other sites More sharing options...
GFChris Posted January 17, 2015 Share Posted January 17, 2015 great idea! another question-I scrambled eggs and veggies with coconut oil this morning for day one meal one and I hated it. The taste just wasn't for me,although I like coconut in general. Is it ok to not use it for cooking unless it;s something where the taste wouldn't seem off (curries, etc)? Can I just use olive oil or ghee, etc? Ghee would be the better choice vs olive oil: better option for high heat cooking. Use olive oil for dressings or drizzling over veggies. Link to comment Share on other sites More sharing options...
SpinSpin Posted January 17, 2015 Share Posted January 17, 2015 I like using coconut oil for roasting veg in the oven, and I have read-and experienced it myself--that adding a bit of salt to what ever you are using the coconut oil to cook with neutralize the coconut oil flavor.who knew! Link to comment Share on other sites More sharing options...
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