Whole30 Meal Plan: Your First Five Days

Meal prepping can be daunting, especially when you can barely find time to sit down and drink a coffee uninterrupted. After several rounds, I’ve got my meal prepping routine down to a science. Any new recipes, I make on Sundays along with prepping lots and lots of veggies. Any recipes that require chopped veggies, I cut the night before because by the time I get home from work I don’t want to spend any time chopping. Mid week, I toss a couple of sheet pans of veggies in the oven to roast so I won’t be eating 4 day old roasted veggies.

I like to make some sauces on the weekend to use throughout the week so I can put a big dollop of it on my plate and be done with thinking about it. Make it easy and do the same! I’m leaving the plated flats out of the meal plan below so you can mix and match. Here are some awesome sauces–make two and you’ll be all set for the week!

Eat The Gain’s Spicy Avocado Lime Sauce

Whole Sister’s Dump Ranch

The Whole Smith’s Perfect Paleo Pesto

Lemon Tree Dwelling’s Olive Tapenade

Fit Mitten Kitchen’s BBQ Sauce

Guacamole – One avocado, diced tomatoes and red onions, garlic, lime, and salt. Simple and delish!

What You’re Making This Week:

Mexican Breakfast Casserole

Greek Breakfast Casserole

Oven Baked Green Beans (use nutritional yeast instead of parm cheese)

Cilantro and Lime Salmon

Egg Roll In A Bowl

Roasted Veggies – no recipes, just roast a couple of sheet pans of whatever veggies and seasoning you want!

Chicken Thighs – grab some Umami seasoning from Trader Joes’. Cook at 375F until browned!

Cauliflower Rice – this is so simple to pan fry! Keep it interesting by tossing in some garlic and minced onion. Crack an egg or two and scramble it in for extra tasty texture.

A Few Tips:

– Double or triple your batches. Trust me, you’ll be grateful you did when on Day17 you get home after a grueling day and don’t want to cook!

– Have some containers or freezer bags on hand for freezing and leftovers.

– Invest in a citrus squeezer. I use mine all the time–amazing how much lemon and lime are in recipes

– Invest in a crinkle cutter to keep things interesting.

– Try one or two new recipes a week to keep things interesting.

Soup, Salad, and Sushi

Hi all! I would love to say I have a full-fledged blog, but for now I’m simply too busy so I like to share and communicate through Instagram – I’m @onmollysplate. Quick bio, I’m 26 years old, I live in Brookline, MA, and I recently finished my masters’ degree in nutrition at Boston University. I am also a registered dietitian!

I fell into nutrition after being diagnosed with multiple food allergies in 2011, at age 18. Dietary restrictions are now my passion! This post is going to play homage to the spring season, with lighter fare that still packs a TON of flavor. I’ve dubbed it “soup, salad, and sushi” – so here we go!

My first recipe has to do with Passover, which has always been a very important holiday for my family. I did a lot of brainstorming on how to remake a classic, matzoh ball soup. I finally figured it out – classic chicken soup, pack it full of vegetables, and boil very small, round, golden potatoes ‘til tender as can be. You get the feeling of the classic soup whilst still staying healthy + veggie packed!

Whole30 Matzoh Ball Soup (Warning: This makes a LOT of soup. Feel free to cut recipe in half if not cooking for a crowd!)

Ingredients:

2 tablespoons good quality olive oil

2 cloves garlic, minced

1 cup chopped onions

2 cups chopped carrots

2 cups chopped celery

1 gallon chicken stock (homemade or store bought)

2 pounds small golden potatoes, as round as possible, rinsed (Note: You don’t have to use these cute little round guys, I just found that they looked the most like matzoh balls. Feel free to sub red bliss potatoes, chopped Idaho potatoes, or radishes for a lower carb option.)

Salt and pepper, to taste

Shredded cooked chicken (about 3-4 cups. Can be white or dark meat)

Chopped parsley, to garnish

Directions:

Heat olive oil in large pot over medium high Heat. Add garlic and onion and cook until softened, about 5 minutes. Add remaining vegetables and cook until softened, about 15 minutes. Add in chicken stock and potatoes. Bring to a boil until potatoes are tender, about 20-25 minutes. Add a good dash of salt and pepper to taste. After potatoes are cooked, reduce heat and simmer for 10-15 minutes to ensure everything is cooked. Turn off heat and add it shredded cooked chicken. Serve hot, garnish with fresh parsley, if desired.

Ok so, we did our soup, what about our salad?? Today’s spring-inspired dish is something I get asked to make for every cookout, birthday, and barbecue, especially in the spring and summer. It’s a lemon and dill potato salad and it’s out of this world!! Simple to whip up and it only gets better as it sits in the fridge. Hope everyone likes it!

Lemony Potato Salad

Ingredients:

2 pounds of potatoes of your choice, rinsed (I opt not to peel potatoes as the skin contains nutrients)

-Lower carb options: 2 pounds radishes, rinsed, or 2 heads of cauliflower, chopped small

1 cup Whole30 compliant mayo

1/3 cup fresh squeezed lemon juice

1/3 cup minced shallot

4 cloves minced garlic

1/2 cup chopped dill

Salt + pepper, to taste

Directions:

Cook potatoes or substitute however you like – I often prick with a fork and microwave to save time, but you can steam or boil as well! Allow potatoes to cool. While potatoes are cooling, combine all other ingredients. You should have a thick dressing! When cooled, chop potatoes into bite-sized pieces. Mix potatoes + dressing until well combined. Add salt + pepper to taste. This can sit in the fridge for at least 3-4 day’s and only gets better as it sits!!

And our third S of our alliteration filled blog post – SUSHI! When the weather warms up, nothing quite beats some cold sushi to cool you down (though honestly, I eat sushi all year long). This isn’t so much a recipe, but more of a “sushi idea talk” – quick anecdote, in college I found myself spending way too much money on sushi each week, so I taught myself how to make it. My friends were so impressed, I ended up selling sushi all around campus and delivered in my ancient minivan. I’ve come a long way since then, and here are my top ideas, tips, and tricks for sushi making during Whole30!

  1. Sushi rolls – If you want a classic roll, the trick is to mix steamed cauliflower rice with a binder – this can be mashed avocado, cashew cream, Kite Hill cream cheese, or even some coconut cream. Then it will get sticky and you can place onto seaweed! Fill with any raw veggie, sushi grade fish, cooked shrimp, smoked salmon, avocado, mango, baked sweet potato, or even canned tuna or shredded chicken! Dip into coconut aminos (or make a Whole30 spicy mayo!) and enjoy!

  2. Sashimi – This is the easiest. Simply buy your fish, slice carefully (against the grain, i.e. the opposite way of the marbling), and serve with sliced avocado, dipping sauces, and cucumber and carrot slices

  3. Poke bowls – This is a crowd pleaser! Cube your fish (or cooked shrimp, scallops, etc), and mix with whatever you like – I use coconut aminos, fresh ginger, garlic, cilantro, homemade siracha, scallions, mango, and cucumber. Serve over steamed cauliflower rice with sliced avocado + shredded carrots!

  4. Don’t like fish? Make a veggie sushi side! Make rolls with just veggies, have some veggies to dip into spicy mayo, or you can even use hearts of palm to be mock fish in your poke!

Thanks for bearing with me everyone! As mentioned above, you can find me on Instagram @onmollysplate – Feel free to reach out any time!!

Whole30 Asian Recipe Round-Up

Sometimes it’s nice to mix up the everyday and branch out with your cooking. We’ve heard a lot of you in our Facebook group mention wanting (and missing!) Asian-style cuisine. Asian food can most definitely be enjoyed on Whole30. Below are some recipes to try – a mix of our favorites and some hits from our Whole30 community. What will you make? Happy eating!

Paleo Sesame Chicken by Consider the Leaf Turned

Coconut Curry Chicken Meatballs by The Bewitchin Kitchen

Eggroll in a Bowl by 40 Aprons

Slow Cooker Korean Short Ribs by NomNomPaleo

Asian chopped salad with Asian sesame dressing by Tasty Thin

Beef and Broccoli Stir Fry by Paleo Running Momma

Pineapple Fried Cauliflower Rice by Michelle Smith of The Whole Smiths

Sichuan Beef Stir Fry by The Defined Dish

Thai Coconut Chicken Soup from The Whole30 Cookbook

I absolutely love this soup. I made it one day hoping it might replicate the flavors from an amazing soup I had at a Thai restaurant many years ago. (I wasn’t sure what the soup was called or even the name of the restaurant!) This soup was amazing and hit the nail on the head! It’s become part of the regular recipe rotation in my house!

What are some of your favorite Whole30 compliant Asian-style recipes?