Ah, Sunday - I used to spend you guzzling mimosas and noshing gluten filled brunch dishes to chase the hangover from a fun party the night before. Now, you have become a day of prepping food for the coming week, nursing nothing but perhaps too little sleep if I accidentally read a book until 2 AM again. When did I get so responsible and health conscious? Below is a haiku to my Sundays, past and present:
Sunday, Meal Prep day
You are lame, but much needed
Sunday Funday, I miss you
In my last blog, I shared my three go-to meal prep strategies - one of those strategies involves a heavy day of meal prep on Sundays, as a favor to future you who has no time for thinking about breakfast and lunch during the work week. This is probably one of the most overwhelming meal prep strategies, as you will need to cook quite a bit on one day, so below I've shared a sample plan you can use to inspire your own meal prep routine.
When I designed this plan I wanted to make sure it met a few key criteria:
- Easy AF and relatively budget friendly
- Recipe available online so no cook books are needed
- Ingredients you can buy at almost any grocery store (no trip to Whole Foods required)
For some of the most basic items below (such as eggs, ground turkey, and sautéed spinach), I did not include recipes but if you're someone new to cooking real foods, I highly recommend getting a copy of The Whole30. Not only is it a great guide to the 30 day program, it has tons of basic recipes for everything from several different ways to cook eggs, how to make your own bone broth, and a chart for cooking times and methods for various vegetables.
One Week Whole30 Meal Plan
- Week Day Breakfasts:
- Eggs any way you like
- Easy AF Roasted Sweet Potatoes
- Sautéed Spinach
- Your choice of healthy fat - guacamole, avocado, or Primal Kitchen Chipotle Lime Mayo are my recommendations
- Optional - Whole30 compliant bacon
- Week Day Lunches:
- Roasted Russet Potatoes (double this recipe)
- Roasted Broccoli (from frozen florets - you can use the same cooking method as my Easy AF Roasted Sweet Potatoes!)
- Ground Turkey, browned in skillet with your choice of seasonings
- Your choice of healthy fat - try avocado slices or Primal Kitchen Thousand Island Dressing
- Monday - Tuesday Dinner:
- Wednesday - Thursday Dinners:
- Tuna Cakes on greens, dressed with extra virgin olive oil and fresh lemon wedges (Note - we are going to double this recipe. Also, feel free to omit the onion and shallots from the tuna cake recipe and use onion powder instead to keep it super simple.)
- Friday dinner:
- Enjoy a night off from cooking and go out to eat! My favorite Whole30 chain options are Chipotle and Zoe's Kitchen, but if you're in the Dallas area you HAVE to go to HG Sply on lower Greenville.
- Google search restaurants that offer Whole30 options in your town - you may be surprised and find a great new restaurant to try!
- Pro tip - ask for sparkling water in a wine glass while dining out - non-alcoholic beverages are instantly more fun when served in stemware.
- Saturday and Sunday breakfasts:
- No-cook protein: Deli turkey slices, pre-cooked chicken breast strips, etc. (Check labels!! Our go to brand is Applegate, however still read the ingredients as not all options are compliant to Whole30).
- Your choice of no-cook veggies - I like baby carrots or baby baby bell peppers.
- Your choice of fruit
- Be sure to add some healthy fat - dip your veggies in guacamole or add a handful of coconut flakes to your fruit.
- Saturday and Sunday lunches:
- Option 1: leftovers from the week
- Option 2: If you are out of leftovers, use your emergency stash of fully cooked Whole30 compliant sausages and frozen or canned veggies.
- Saturday and Sunday dinner:
- Cabbage Roll Bowl by Real Food with Jessica (tip - make this easier and use 3 - 4 bags of shredded green cabbage instead of chopping a head yourself.)
The grocery list below should be enough to make all the above food for two people - if you are cooking for more or less, just multiply/divide the ingredients. Be careful when following the linked recipes if you are adjusting the amount!!
There will be a lot of trial and error at first as you try to figure out how much food you really need to eat to be satisfied. I highly recommend bringing snacks with you wherever you go, especially while you're still trying to determine the best portion sizes for your context. You should never go hungry on Whole30 - even though the program recommends avoiding snacking, always eat if you need to.
- 2 - 3 dozen eggs for breakfasts PLUS 2 eggs for tuna cakes.
- Use the Whole30 guidelines to determine how many you need per person per meal - they recommends you eat as many eggs as you can hold in one hand.
- Hint - it's AT LEAST 2.
- I can hold about 2 - 3 and husband can hold about 3 -4.
- Start with the lower number of eggs to help keep your costs down but if you find you're getting hungry between breakfast and lunch, don't be afraid to add another!
- 3 pounds ground turkey
- 1.5 pounds boneless skinless chicken breasts or thighs
- 2 pounds ground beef (freeze it when you get home, you won't cook this until next weekend. Set a reminder on your phone to move it to the fridge to thaw on Thursday).
- Your choice of fully cooked protein - deli slices, chicken breast strips, etc.
- 1 pack of fully cooked Whole30 compliant sausage (this is for emergencies or if you need to make more food the following weekend)
- Optional - Whole30 compliant bacon
- 1 large box of Spinach
- 1 bag of mixed salad greens or arugula if you like a little peppery-ness
- 5 large or 10 medium russet potatoes
- 2-3 onions
- Any color - use pre-diced to keep it super easy!
- 1 is for the white chicken chili, 1 is for the cabbage roll bowls.
- Add an optional 4th onion to split between the breakfast sautéed spinach and tuna cakes (you can use onion powder instead if you prefer).
- 1 shallot if including in tuna cakes
- 1 medium bell pepper (any color)
- 1 small jalapeño
- 1 bulb of garlic (look for the pre-peeled kind in a bag to really save time!)
- 4 Limes
- 3 lemons
- Avocados or individual guacamole cups - determine how many meals you would like to enjoy these with and purchase the appropriate number.
- Your choice of no cook veggies for next weekend's breakfast - I recommend baby carrots or baby bell peppers.
- Your choice of fruit to pair with meals, snacks, and with next weekend's breakfast (note - it's not recommended to snack on fruit by itself - always pair with a fat and/or protein).
- 1 large head of green cabbage OR 3-4 bags of shredded green cabbage
- 4 1 lb bags of frozen broccoli florets
- 4 bags of frozen sweet potato cubes
- 2 extra bags of frozen veggies to keep on hand for emergencies
- 4 cans of tuna fish
- Almond flour
- Extra virgin olive oil
- Additional cooking fat - ghee or avocado oil would work interchangeably in these recipes
- Compliant Dijon mustard or mustard powder
- 2 cups Whole30 compliant chicken bone broth
- 14 oz can coconut milk
- 1 15 oz can compliant tomato sauce
- 1 14.5 oz can compliant diced tomatoes
- Coconut aminos
- Seasonings - check your pantry, you may already have compliant versions of these!
- Garlic Powder
- Chili Powder
- Onion Powder
- Red Pepper Flakes
- Mustard powder if you don't see a compliant dijon mustard
- Optional -
- Bottled Lime Juice and Lemon Juice (I get pure juice near the fish section in Whole Foods - I use lemon and lime juice frequently enough to keep a bottle of each on hand in the fridge).
- Hot Sauce
- Parchment Paper or Aluminum Foil to make clean up easier
- Whole30 compliant cooking spray
- Whole30 compliant mayos and salad dressings
- Kombucha (read your labels!)
- Chomps or Epic Bars
- Almond Butter
- Cashews or macadamia nuts
- Coconut flakes
As always, comment below or message me on Facebook/Instagram if you have questions or if I can do anything to help you on your #realfoodmagic journey!