leeleigh0829 Posted February 24, 2016 Share Posted February 24, 2016 Starting my first Whole 30 (ever!). I’ve read the book, have the cookbook, and am excited to start. Here’s my meal plan for my first week … let me know if this looks OK or off base. My work dining options are pretty limited, hence the repetitiveness during the week for work. MONDAY Breakfast: (2) hard-boiled eggs, banana Lunch: Salad with greens, veggies, olives, chopped-up egg, avocado. Top w/ avocado dressing. Dinner: Lamb meatballs, roasted brocoli TUESDAY Breakfast: (2) egg muffins (basically, scrambled eggs with veggies baked in muffin tin) Lunch: Salad with greens, veggies, olives, chopped-up egg, avocado. Top w/ avocado dressing. Dinner: Veggie soup (I make it with clarified butter, parsnips, potato, carrot, celery, leeks) WEDNESDAY Breakfast: (2) scrambled eggs Lunch: Tomato bisque; black beans mixed with lettuce, avocado, tomatos Dinner: Roasted sweet potato, THURSDAY Breakfast: (2) egg muffins (basically, scrambled eggs with veggies baked in muffin tin) Lunch: TBD ... I posted about food I can take on the plane. Will figure this out. Dinner: “Fried rice” (cauliflower, broccoli, carrots, W30-compliant bacon, scallions, coconut aminos) FRIDAY Breakfast: (2) egg muffins (basically, scrambled eggs with veggies baked in muffin tin) Lunch: Avocado egg salad (a few eggs mushed up with a whole avocado and lemon juice and salt) Dinner: Grilled chicken with roasted carrots on the side SATURDAY Breakfast: Fruit salad (1 apple, 1 banana, 1 mandarin) plus one hard-boiled egg Lunch: Broccoli leek soup Dinner: Salmon steamed with kale, olives SUNDAY Breakfast: Lunch: Salad made of sliced up cucumber, radishes, hard-boiled eggs (2), smoked fish Dinner: Beef stew Link to comment Share on other sites More sharing options...
mandrake Posted February 24, 2016 Share Posted February 24, 2016 The template says 1-2 protein the size of your palm, 1-2 servings of fat the size of your thumbs, and 1-3 cups of veggies. Eggs as only protein is as many as you can hold in one hand, at least 3. Fruit once or twice a day in addition to the template, not instead of. Every meal should be as close to this as possible, with adjustments based on your activity level and hunger response. If you eat the meal plan you outlined exactly as it is, you would be hungry all the time. Plan to eat the template. Have fun!! P.S. Black beans are not allowed on W30. Sorry! Link to comment Share on other sites More sharing options...
Summeradele Posted February 24, 2016 Share Posted February 24, 2016 Definitely need larger meals and more veggies with breakfast. You should have at least 1-3 cups of veggies with each meal. I would recommend adding more protien to most of them as well. Good luck! Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted February 24, 2016 Moderators Share Posted February 24, 2016 Have you seen the meal template? Your meal plan concerns me... The meal template is the bare minimum that an adult human needs for nutrition... Read the template in the link below and then replan your meals to match that and we'll take another look, okay? Link to comment Share on other sites More sharing options...
leeleigh0829 Posted February 24, 2016 Author Share Posted February 24, 2016 Oh dang. I can't believe I had beans in my plan!! Whoops. Cutting that. Thanks for the link to the meal template. I will revisit and up the amount of food + veggies in general and come back with another try. Thank you! Link to comment Share on other sites More sharing options...
leeleigh0829 Posted February 24, 2016 Author Share Posted February 24, 2016 OK here is a revision. Hopefully this hews closer to the template. Thanks again for that link. I'll confess I'm a bit picky (though I do love veggies, fruit, and fish) so I'm thinking I'll eat big qualities of say, the salads I propose. Tried to work in more protein as suggested. I also work out 4 times a week or so but that's it. MONDAY Breakfast: (3) hard-boiled eggs, banana. coffee (black) Lunch: Salad with greens, veggies, olives, chopped-up egg, avocado. Top w/ avocado dressing. Also have veggie soup on side (tomato bisque). Dinner: Lamb meatballs (two palm full), pressure cooker kale + carrots, half an avocado topped with salt/balsamic vinegar TUESDAY Breakfast: (2) egg muffins (basically, scrambled eggs with veggies baked in muffin tin), sliced apple, half of an avocado with salt and balsamic vinegar on top, coffee (black) Lunch: Salad with greens, veggies, olives, chopped-up egg, avocado. Top w/ avocado dressing. Handful of almonds on side. Dinner: Veggie soup (I make it with clarified butter, parsnips, potato, carrot, celery, leeks). Also will make salmon patties (W30 approved recipe) for my protein. Will also eat leftover carrots and kale. WEDNESDAY Breakfast: Almond porridge (almond meal, ground flaxseed, unsweetened coconut, coconut milk, cinnamon) with two eggs mixed in, apple, black coffee Lunch: Tomato bisque; grilled chicken with garlicky greens on side Dinner: Roasted sweet potato, broccoli latkes, hamburger (ground beef w/ onion, spices in olive oil) THURSDAY Breakfast: (2) egg muffins (basically, scrambled eggs with veggies baked in muffin tin), leftover lamb meatballs, black coffee Lunch: TBD ... I posted about food I can take on the plane. Will figure this out. Dinner: “Fried rice” (cauliflower, broccoli, carrots, W30-compliant bacon, scallions, coconut aminos); handful of roasted almonds, leftover kale/carrots. FRIDAY Breakfast: (2) egg muffins (basically, scrambled eggs with veggies baked in muffin tin), leftover salmon patty, black coffee Lunch: Avocado egg salad (a few eggs mushed up with a whole avocado and lemon juice and salt) + three mandarins Dinner: Grilled chicken with roasted carrots on the side, one sliced apple. SATURDAY Breakfast: 1 apple plus two hard-boiled eggs, salmon patty Lunch: Broccoli leek soup + side of grilled chicken Dinner: Salmon steamed with kale, olives. Roasted cauliflower and broccoli on the side. SUNDAY Breakfast: Almond porridge (almond meal, ground flaxseed, unsweetened coconut, coconut milk, cinnamon) with two eggs mixed in. Lunch: Salad made of sliced up cucumber, radishes, lettuce, hard-boiled eggs (3), lots of smoked fish on top. Dinner: Beef stew with lots of veggies inside, on top of cauliflower “rice” Link to comment Share on other sites More sharing options...
jmcbn Posted February 24, 2016 Share Posted February 24, 2016 Sorry, some of your breakfasts need some work.Yes, you've increased the number of eggs, but you haven't really taken on board the advice about vegetables at each meal, and about fruit not pushing the vegetables off of your plate. Eat your veggies first - if you're still hungry, then you can add in some fruit, or use berries as a garnish on a salad for instance, or add some pineapple to a curry.... Many people actually choose to not eat fruit at all as it only serves to feed their sugar dragon & those cravings keep coming...The almond porridge would also be off limits as it replicates an old comfort food, is fat heavy, and lacks vegetables of any kind.Your lunch on Friday again lacks veg - avocado is a fat on W30 - add in veg in place of the mandarins and you're good to go.Third time lucky!! Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted February 24, 2016 Administrators Share Posted February 24, 2016 OK here is a revision. Hopefully this hews closer to the template. Thanks again for that link. I'll confess I'm a bit picky (though I do love veggies, fruit, and fish) so I'm thinking I'll eat big qualities of say, the salads I propose. Tried to work in more protein as suggested. I also work out 4 times a week or so but that's it. MONDAY Breakfast: (3) hard-boiled eggs, banana. coffee (black) Lunch: Salad with greens, veggies, olives, chopped-up egg, avocado. Top w/ avocado dressing. Also have veggie soup on side (tomato bisque). Dinner: Lamb meatballs (two palm full), pressure cooker kale + carrots, half an avocado topped with salt/balsamic vinegar TUESDAY Breakfast: (2) egg muffins (basically, scrambled eggs with veggies baked in muffin tin), sliced apple, half of an avocado with salt and balsamic vinegar on top, coffee (black) Lunch: Salad with greens, veggies, olives, chopped-up egg, avocado. Top w/ avocado dressing. Handful of almonds on side. Dinner: Veggie soup (I make it with clarified butter, parsnips, potato, carrot, celery, leeks). Also will make salmon patties (W30 approved recipe) for my protein. Will also eat leftover carrots and kale. WEDNESDAY Breakfast: Almond porridge (almond meal, ground flaxseed, unsweetened coconut, coconut milk, cinnamon) with two eggs mixed in, apple, black coffee Lunch: Tomato bisque; grilled chicken with garlicky greens on side - Dinner: Roasted sweet potato, broccoli latkes, hamburger (ground beef w/ onion, spices in olive oil) - THURSDAY Breakfast: (2) egg muffins (basically, scrambled eggs with veggies baked in muffin tin), leftover lamb meatballs, black coffee - Fat & 1-3 cups veggies Lunch: TBD ... I posted about food I can take on the plane. Will figure this out. Dinner: “Fried rice” (cauliflower, broccoli, carrots, W30-compliant bacon, scallions, coconut aminos); handful of roasted almonds, leftover kale/carrots. - Protein?? Bacon is a fat on Whole30 FRIDAY Breakfast: (2) egg muffins (basically, scrambled eggs with veggies baked in muffin tin), leftover salmon patty, black coffee - need to add fat and 1-3 cups veggies Lunch: Avocado egg salad (a few eggs mushed up with a whole avocado and lemon juice and salt) + three mandarins - VEGGIES Dinner: Grilled chicken with roasted carrots on the side, one sliced apple. - FAT SATURDAY Breakfast: 1 apple plus two hard-boiled eggs, salmon patty - need to add fat and 1-3 cups veggies Lunch: Broccoli leek soup + side of grilled chicken - need to add fat Dinner: Salmon steamed with kale, olives. Roasted cauliflower and broccoli on the side. SUNDAY Breakfast: Almond porridge (almond meal, ground flaxseed, unsweetened coconut, coconut milk, cinnamon) with two eggs mixed in. - this is completely missing the mark, template wise. Protein, fat and veggies. Do this, not almond porridge. Lunch: Salad made of sliced up cucumber, radishes, lettuce, hard-boiled eggs (3), lots of smoked fish on top. - need to add fat Dinner: Beef stew with lots of veggies inside, on top of cauliflower “rice” - need to add fat If you are truly trying to follow the recommended meal template, you still have some work to do, unfortunately. Protein, veggies and fat at every meal. That is 1-2 palms protein, 1-3 cups veggies (err on the higher end), 1-2 thumbs fat (or half to whole avocado or heaping handfuls olives). I started at the bottom of your menu and worked up making suggestions. I stopped with three days remaining. It would be helpful for you to review all the suggestions you've received thus far and then tell us how you should revise your Monday,Tuesday and Wednesday in order to maximize your results on Whole30. Link to comment Share on other sites More sharing options...
leeleigh0829 Posted February 24, 2016 Author Share Posted February 24, 2016 OK, thanks all. This feedback is very helpful. I thought I was sticking to the template better but having you all detail where I'm veering off is helpful. Going to sit down and rework this. Thanks again. Link to comment Share on other sites More sharing options...
Mercy Posted February 24, 2016 Share Posted February 24, 2016 Not sure if it's helpful to anyone or not, but I made a weekly column calendar for my fridge that I laminated (things happen/change of plans), I just wrote down my dinner plans on each day of the week, for me (the rest of my family can add their own carb filled sides if they wish). So, a week in advance I'm planning my next week's meals for what works best for me. Of course things change or birthday parties pop-up and I adjust accordingly, but for me...preparation is total key. If I have to think about what I'm eating tonight I'm in trouble and either won't eat at all or eat something non-compliant, which both are just bad for my mindset right now. Link to comment Share on other sites More sharing options...
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