Planning = Success: our weekly menu plan

I’ve been trying to plan and track our meals and cooking schedule each Sunday so we’re never at a loss for what to eat. Nothing thwarts your good intentions faster than finding yourself with an empty stomache and an empty fridge at the same time. What’s not shown on the board are the left-overs planned for post-workout meals, which I’ve been taking to the gym with me and eating right in the change room as I dry my hair and get ready to go back to work. These meals are typically 1/2 cup of yams and 4 oz of whatever protein we cooked the day before. Dave and I are a family of two, but we always cook larger portions of food because left-overs are essential to keeping us on track and minimizing kitchen time.

Tonight we put a few good hours prepping food. Dave made a dozen green salads, I made our favorite Meat-lovers Breakfast and we had some pretty tasty (albeit fatty) Dry-rubbed Beef Short Ribs from Food Lover’s Primal Palate for dinner. The spice rub is incredibly tasty, but I think next time I’ll boil the ribs first to cut down on the fat. If you’re into paleo eating, you’ll know that fat’s not a problem when you’re eating good meat. And this was – local and drug free, but it’s just not our preference.

As the week progresses, We’ll snap some photos and share more recipes. In the meantime, what’s on your menu this week?

 

Advertisements

Whole 30, Day 16 – Breakfast Made Easy “Meat Lover’s Breakfast Casserole”

Breakfast Casserole with salsa and tea

Planning really is the key to success with a challenge like the Whole 30 – or really, just eating healthy in general. And perhaps there’s no other time when the payoff is sweeter than first thing in the morning. I don’t know about you, but the last thing we want to do in the morning is cook. So we’ve moved to cooking breakfast casseroles, egg dishes with an extra kick of meat and veggies. We make a big batch and it lasts for days. This version turned out as one of our faves – we’ll definitely make it again. Topped with a little chunky salsa – delish!

Meat Lover’s Breakfast Casserole

Ingredients:

  • 3 turkey sausages (unprocessed/drug-free if you can find it – check labels, many have sugar!)
  • 1 lb lean ground beef (grass-fed preferred, can use ground turkey or chicken)
  • 3 large portobello mushrooms, chopped into small pieces
  • 2-3 cups spinach, sliced
  • 12 eggs
  • italian spices, sun dried tomatoes, salt & pepper
  • 1 Tbsp coconut oil

Instructions:

  1. Preheat oven to 385f
  2. Cook sausage in a pan, browing all sides, set aside to cool – then slice on diagonals
  3. Cook ground beef, breaking up and browning
  4. Coat casserole dish liberally with coconut oil
  5. Layer sausage pieces flat on bottom of casserole dish
  6. Add cooked beef on top, sprinkle spices on top
  7. Add mushrooms, then spinach. Top with sun-dried tomatoes
  8. Blend eggs in a separate bowl (I use a magic bullet)
  9. Before placing in oven, press surface evenly with a spatula or flipper. You should be able to see egg mixture coming through the spinach.
  10. Cook for approx. 20 – 25 minutes, shaking pan to check if middle is firm.

Feel free to experiment with different meat and vegetable combinations but beware of making the body of the casserole too deep. If your eggs don’t show through the top layer, you’ll end up with a dry crispy top.

Give it a try and let us know how you like it. Feel free to share your favorite combinations in the comments below.