Meal Plan for week of 31JUL2016
Not going to lie; I forgot to put together a meal plan this week so I am stealing one from last year and just reposting it. Nothing wrong with eating the same meals a few times a year!

___

Grocery List

Baking Goods

☐ 2 cup almond meal or almond flour (flax meal makes a great substitution)

Canned and Jar Goods

☐ 2 Cups Beef Stock or Broth

Dairy

☐ 5 eggs
☐ 1 blend italian cheese (leave out if whole30)
☐ Optional: 1 tbsp fresh parmesan cheese*
☐ ¼ cup sour cream or Greek yogurt (leave out for dairy free (whole30) option)

Frozen Foods

☐ 1 (10 ounce) package frozen chopped spinach, thawed and drained

Meat

☐ 4 lb. organic boneless chicken breasts
☐ 2-3 Lb Chuck Roast
☐ 1 lb. ground lamb (or ground beef)
☐ 1 1/2 pounds ground turkey

Oils and Dressings

☐ 3 tablespoons ketchup (leave out if whole30, or make your own tomato sauce, OR get sugar free ketchup)

Produce

☐ 1 avocado
☐ 4 Carrots (optional)
☐ 4 cloves garlic
☐ 1 small/medium cucumber or ½ large cucumber, cut in half and seeds scraped out with a spoon
☐ 1 tablespoon fresh dill (or mint, depending on your preference)
☐ juice of 1 lemon
☐ 1 Onion cut into chunks
☐ 1 tablespoon red onion, diced
☐ ½ medium red onion, finely diced (about ½ cup)
☐ 5 Potatoes cut into chunks
☐ zest of ½ lemon

Spices and Seasonings

☐ 1 tsp cayenne pepper
☐ 1 tsp chili powder
☐ 2 5/8 teaspoons garlic powder
☐ 1/3 teaspoon ground black pepper
☐ 1 teaspoon ground coriander
☐ ½ teaspoon ground cumin
☐ 2 tablespoons italian seasoning
☐ ½ tsp Onion Powder
☐ 1 tablespoon fresh oregano, chopped or 1 teaspoon dried oregano
☐ 1 tsp paprika
☐ 1 tsp red pepper flakes
☐ ¼ tsp Salt and Pepper to taste
☐ Sea salt and pepper

___

Turkey Pinwheel

Chicken

Prep 20 m Cook 1 h Source M.allrecipes.com

Ingredients

1 1/2 pounds ground turkey
1 egg
1 teaspoon salt
1/3 teaspoon ground black pepper
1 (10 ounce) package frozen chopped spinach, thawed and drained
3/4 cup shredded Italian cheese blend (omit if whole30)
1 teaspoon Italian seasoning
1/8 teaspoon garlic powder
1/4 teaspoon salt
3 tablespoons ketchup (sugarfree, homemade, or omit if whole30)
1/4 cup shredded Italian cheese blend (omit if whole30)
1/2 teaspoon Italian seasoning, or to taste (optional)

Directions

((This recipe originally included bread crumbs, but I've removed them))

1. Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper. Place a rack into a broiler pan.

2. Mix together the ground turkey, egg, 1 teaspoon of salt, and black pepper in a bowl; pat the mixture out onto the prepared baking sheet in a rectangle 10 by 14 inches.

3. In a bowl, place the spinach, 3/4 cup of Italian cheese, 1 teaspoon Italian seasoning, garlic powder, and 1/4 teaspoon of salt. Lightly combine, and spread the spinach mixture over the meat, leaving a 3/4-inch margin. Pick up one edge of the parchment paper, and roll the edge over, starting with the short end. Continue to roll, pulling back the parchment paper as you go, until the meat is a firm roll. Press seam down, and lay the roll seam-side down into the rack over the roasting pan.

4. Bake in the preheated oven until the roll is cooked through and the juices run clear, about 50 minutes. An instant-read thermometer, inserted into the center of the roll, should read 160 degrees F (70 degrees C).

5. Pull the roasting pan from the oven, and spread roll with ketchup; sprinkle with 1/4 cup of Italian cheese blend and 1/2 teaspoon of Italian seasoning. Return to oven, and bake until the cheese has melted, about 10 more minutes.



___



Zesty chicken bites

Chicken

Prep 8 min Cook 27 min Source Lexiscleankitchen.com

Ingredients

4 lb. organic boneless chicken breasts
4 egg
1 tsp water
2 cup almond meal or almond flour (flax meal makes a great substitution)
4 tsp Italian Seasoning
1 tsp cayenne pepper
1 tsp paprika
2 tsp garlic powder
1 tsp red pepper flakes
1 tsp Himalayan sea salt
1 tsp chili powder
Optional: 1 tbsp fresh parmesan cheese*

Directions

1. Preheat oven to 400 degrees and line a baking sheet with tin foil- spray the foil (or grease with oil of choice)

2. In a bowl, combine almond meal and all spices

3. In a separate bowl crack eggs and add water- whisk together well

4. Cut chicken into bite size pieces

5. Drop the chicken pieces into the egg and mix until fully covered

6. Transfer chicken pieces to the spice mixture, coat evenly and place on baking sheet; repeat until all are coated

7. Bake for 12-15 minutes then flip chicken bites over and cook for another 10-12 minutes until golden and crispy

8. Serve hot with your favorite dipping sauce (I like homemade tomato sauce)



___



Greek Meatballs with Avocado Tzatziki Sauce

Lamb

Makes about 25-30 Greek meatballs Source Primallyinspired.com

Ingredients

Meatballs:
1 lb. ground lamb (or ground beef)
½ medium red onion, finely diced (about ½ cup)
2 cloves garlic, minced
zest of ½ lemon
1 tablespoon fresh oregano, chopped or 1 teaspoon dried oregano
1 teaspoon ground coriander
½ teaspoon ground cumin
sea salt and pepper, to taste

Tzatziki:
1 avocado
1 small/medium cucumber or ½ large cucumber, cut in half and seeds scraped out with a spoon
2 cloves garlic
1 tablespoon red onion, diced
juice of 1 lemon
1 tablespoon fresh dill (or mint, depending on your preference)
¼ cup sour cream or Greek yogurt (leave out for dairy free (whole30) option)
sea salt and pepper, to taste

Directions

1. Preheat oven to 350 degrees F.

2. Combine all the meatball ingredients together and form into approximately 1-1/2 to 2 inch balls.

3. Place on a raised edge baking pan and bake for 25 minutes.

4. Serve with avocado tzatziki sauce and enjoy!

1. Combine all avocado tzatziki sauce ingredients together in a food processor or blender.

2. Blend until smooth and creamy.



___

Pot Roast Crock Pot Recipe

Beef, Crockpot

Prep 45 mins Cook 5 hours Makes 5-6 Source Mynaturalfamily.com

Ingredients

2-3 Lb Chuck Roast
5 Potatoes cut into chunks
1 Onion cut into chunks
4 Carrots (optional)
2 Cups Beef Stock or Broth
2 Cups of Water
½ tsp Garlic Powder
½ tsp Onion Powder
½ tsp Italian Seasoning
¼ tsp Salt and Pepper to taste

Directions

1. First cut all of the potatoes and onions into large chunks. Using large chunks (about 2 inches square) makes sure they don’t turn to mush in the crock pot.

2. First add the Roast to the crock pot, then the potatoes and onions and carrots (if used).

3. Then add the seasonings over top.

5. Next add the beef stock. The roast should be covered in liquid so add water until it is covered.

7. Depending on your crock pot and how fast it cooks will depend on the time. Mine is pretty hot so it took about 5 hours on high. You will know it is done when you put a fork in it and it just falls apart.

8. Once it is done remove the roast, potatoes, onions, and carrots from the crock pot and enjoy.

9. You can use the juice over your roast or you can make a gravy by putting it on the stove and bringing to a boil while whisking in flour to the desired texture.
By becoming a patron, you'll instantly unlock access to 9 exclusive posts
9
Writings
By becoming a patron, you'll instantly unlock access to 9 exclusive posts
9
Writings
Tier Benefits
Recent Posts