Whole 30, Day 20 – Shopping & Menu Planning Made Easy!

Produce section of grocery store

It’s Saturday, so that means grocery shopping at our house. Before embarking on this Whole 30 Challenge, we often found ourselves stopping by the grocery store 4 or 5 times per week. Sometimes more. Thanks to some necessary planning head however, we’ve now got it down to one big shop per week, plus a trip to the butcher.

Before we left the house today, I used my white board to create a list of what I want to cook for the next week, looked at what I needed, compared it to what we already had on hand and made my list accordingly. Here’s what it looked like:

Day Item to Make Ingredients I have Ingredients I need
Sunday Stew Beef, venison, onions, garlic, rutabaga, carrots, yams, broth, spices Turnips, parsnips
Salsa Tomatoes, green peppers, onions, apple cider vinegar, tomato paste Jalapeno pepper
Salads Grapefruit, peppers, carrots Lettuce, fennel, peas, cabbage
Egg Casserole Eggs, portobello mushrooms, spinach, turkey sausage, ground turkey
Dressing Apple cider vinegar, walnut oil, Dijon, spices Apples, avocado
Kale chips Olive oil Kale
Monday n/a
Tuesday Chicken fingers Chicken breast, coconut, coconut milk, spices
Cucumber salad Cucumbers, ACV Light olive oil (to make fresh batch of mayo)
Wednesday Sheppard’s pie Carrots, broth, coconut flour, spices Cauliflower, *ground beef, beans, peas
Egg Casserole *ground beef
Thursday n/a
Friday Fish *fish
Saturday n/a

there you go, the last column became our grocery list for today and the table itself goes on the fridge for easy refernce when cooking. Handy, since I rarely follow recipes.

The beef I’ll get at the butcher on Tuesdays (when it’s freshest) and the fish I’ll buy fresh on the way home that night, but otherwise we’ve managed to pare our shopping trips from shopping 4 – 5 times per week, with cooking and cleaning every night, to shopping once a week, cooking 4 and having a full 3 nights out of the kitchen, while still having a fridge full of tasty Whole 30 approved meals whenever we’re hungry. We think it’s brilliant. You can use the framework of our plan. Fill in your favorite dishes and customize  your own menu plan and grocery list.

Do you have time-saving tips to help make eating healthy easier? We’d love to hear them!

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Whole 30, Day 18 – Chicken “Kitchen Sink” Salad

We love our one-dish meals. This is one of the “everything but the kitchen sink” dishes that came together effortlessly and turned out incredible.

If you remember our weekly cooking plan I shared in a previous post, you’ll know we didn’t have kitchen duties last night, but I found myself peering into the fridge wondering how I could jazz up  the left over meat I’d pulled off a roast chicken from the night before. I don’t know about you guys, but plain salad topped with plain chicken meat is a little too much like “diet food” for our tastes.

So I decided to check the produce drawers and see what I could throw together. I added some broccoli, cabbage, carrots, peppers, fennel and green apples, then mixed up a dressing of home made mayo, lemon juice, cumin, basil and a good glug of Carlson’s yummy orange flavored cod liver oil. The result? An incredibly nutritious, fresh-tasty one-dish meal that satisfies the body, the eyes and the belly. Brilliant! …If I do say so myself! 😉

You can do the same with whatever you find in your produce drawers. I’ve also replicated this idea with canned salmon or tuna. Be creative and give it a try the next time your fridge contents are making you snore. And be sure to share the results. You never know what kind of masterpiece is just sitting there, waiting to be created.

Bon appetit!