Now this will vary based on how much you cook and how many people you’re feeding but since I am only cooking for and feeding myself right now while I am doing the Whole 30 program this is what I’m finding is working for me!

Make your “Meat for the Week” in the Crockpot, Don’t forget the Spaghetti Squash!

Meat for the Week

Steam a head of Cauliflower- mash it with a fork and then store it in the fridge

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Roast a SHIT-TON of veggies!

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Diced Sweet Potatoes at 350* for about 20-25 minutes.

Broccoli and Carrots at 350* for about 20 minutes.

Bell Peppers and Zucchini and Onions and Yellow Squash at 400* for about 30 minutes or until they start to turn brown and have some dark edges– this will happen after the water evaporates.  Be sure to cook these vegetables together and not with the others listed above because they have a much higher water content.

Make sure each piece is cut approximately the same size for even cooking, place on a cookie sheet, drizzle with olive oil, sprinkle with kosher salt and pop it in the oven!  Give them a shake every 5-7 minutes.

Total cooking time for veg- about one hour.

Cut up some fresh onion, cilantro, basil and green onion

Now to make meals:

Quick and Easy Whole 30 Breakfast:

Put some olive oil in a pan- add some of the roasted squash concoction, heat through, crack and egg or two right on top, stir it around until it’s cooked.  remove from the pan, add some bacon (I cook everything on high because I’m lazy efficient) and cut up some avocado to eat on the side.  Enjoy coffee with coconut butter!  It’s kind of like Turkish Coffee, or just a thick rich coffee.  It’s pretty good as long as you like COFFEE and no just coffee creamer. 🙂

Heat some of the sweet potatoes if you need some carbs– best after a workout

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Quick and Easy Whole 30 Lunches”:

Get some mixed greens, top them with some of your chicken from your meat for the week, drizzle with olive oil, sprinkle with salt and pepper and oregano and serve with some olives for a greek salad OR pour on some salsa and serve with some avocado for a “taco” salad.

Or of course there’s always leftovers from dinner!

Quick and Easy Whole 30 Dinners

Burgers with Sweet Potato “tots”— Hamburger Patties with some of your roasted sweet potatoes reheated on the stove in some coconut oil to crisp them up and serve with a side salad

Spaghetti Squash Stir Fry– Put some oil in a pan add some chopped garlic and ginger, wait a few minutes, add some chicken from your “Meat for the Week” and some green onions and some of the roasted carrots and broccoli — add a little water if it’s too dry, let it heat through and allow most of the water to evaporate then add some spaghetti squash.

“Meat and Potatoes”– Eat some of that beef from your “Meet for the Week” with some of the roasted sweet potatoes and roasted broccoli and carrots.

Tortilla-less fajitas– Throw some chicken or beef from your “Meet for the Week” stash in a pan with some olive oil along with some of those squash and peppers.  Add some garlic powder, cumin, chili powder, dried oregano and cayenne for some heat.  Serve with sliced avocado, cilantro, green onions and salsa

Spaghetti and Meat Sauce– Brown some ground beef- add salt while it’s browning- drain off any fat.  Add garlic powder, onion powder, pepper and Italian seasoning or just some dried basil and oregano. Add some PLAIN canned (not jarred) tomato sauce (hard to find without sugar) or some diced tomatoes with the juice and let simmer while you reheat some spaghetti squash in a pan with some olive oil and garlic.

Chicken (or Shrimp or Pork) Fried “Rice”– Put some coconut oil, garlic and ginger in a pan, stir it around a bit, add your meat- if it’s raw cook it completely, if it’s pre-cooked (from your meat for the week) just heat it through add whatever veg you want from your stash (except the sweet potatoes because that would be weird) then heat that all the way through.

In a second pan heat some olive oil (just a little) and add your fork-smashed cauliflower stash and some green onions- cook it on medium high and stir almost constantly to keep it from sticking.  Add a decent amount of salt to help draw the moisture out of the cauliflower and heat until most of it is brown and it’s fairly dry– or at least not wet.  Combine with your other pan of stuff or put the rice in a bowl and top it with the other stuff.  Your choice. 🙂  It should look about like:  CLICK HERE

These should take about 20 minutes to prepare- 30 minutes tops!  Even if you’re slow in the kitchen.  They are simple dishes that are full of flavor.

I know that’s only SIX dinners but you’ll probably be out of ingredients by now.  You MIGHT need to make your meat for the week twice and you may need to replenish some of your veg- but do the work now to make it easier throughout the week!

And if you want to get fancy one night this steak dinner! (minus the mushrooms for the Whole 30 challenge!)  Make some mashed cauliflower instead (using CLARIFIED butter) or bake a sweet potato, yum!

30 Minute Low Carb Steak Dinner

 

Don’t be afraid to experiment.  It’s just food!

 

 

 

 

 

Andrea Matthes,

CPT-CFL1, Lifestyle Coach

Letting go of perfection to live a happy, healthy lifestyle.

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