Whole30 Meal Plan & Grocery List

Complete meal plan, food list, recipes and tips to make your Whole30 experience great!

Your Entire Whole30 Planning – in one place

The Whole30 is a 30 day plan for eating only food that is void of grains, sugars, legumes, soy, dairy and alcohol. It’s easy to consider the Whole30 as strict paleo but with slightly more restrictions.

With the Whole30 you’re advised to not count calories. When you’re all done with the program you should plan on strategically reintroducing non-Whole30 compliant foods. This will help you determine which foods negatively impact your body and allow you to track the effects of certain foods.

This meal plan will help you prepare the right strategy to help you along your journey. You also have access to the right grocery lists you need to make things as easy as possible. In this post you’ll better understand how the right Whole30 food list and plan can make everything easier.

Want to compare with a Paleo Meal PlanClick here to check it out.

 

 

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Whole30 Week 1

Congratulations on your commitment to do a Whole30. This is a big and important step in your health, but it can also be overwhelming and difficult at first. These meal plans are complete with grocery lists and tips to help make the journey easy and delicious.

You may notice that the following meal plans do not include any snacks. This is because, technically, snacking isn’t really something you should do while on a Whole30. Just be sure you’re getting enough food at each meal (which may be hard at first as you adjust to eating whole, real food and no processed “foods”) and you won’t need to snack. If you do feel the need to eat something between meals, try to keep some cut-up veggies on hand so you’ve got something easy and quick nearby and aren’t tempted to grab something non-Whole30.

Whole30 Week 1 Meal Plan

DayBreakfastLunchDinner
Day 1Fried Eggs, Sweet Potato Hashbrowns1, and Breakfast Sausage PattiesChicken Bacon Salad w/ Olive Oil and Balsamic VinegarTaco Salad
Day 2Aidell’s Sausage (or other Whole30-approved sausage), Sauerkraut, and Bell Peppers2Leftover Taco Salad50/50 Bacon Bison Burgers & Skillet Sweet Potatoes
Day 3Egg MuffinsLeftover 50/50 Bacon Bison BurgersCoconut Curry Chicken w/ Cauliflower Rice3 & Egg Drop Soup
Day 4All-Day FrittataLeftover Coconut Curry ChickenBeefy Ratatouille
Day 5Leftover All-Day FrittataLeftover Beefy RatatouilleSlow Roasted Pork Shoulder & Bacon Balsamic Brussels Sprouts4
Day 6Pork Scramble5Leftover Slow Roasted Pork Shoulder & Bacon Balsamic Brussels Sprouts4Slow Cooker Rotisserie Chicken & Best Roasted Veggies
Day 7Fried Eggs, Sweet Potato Souffle, & "Baked" Cinnamon ApplesChicken Bacon Salad w/ Olive Oil and Balsamic VinegarCreamy Lemon Artichoke Chicken

Meal Plan Notes

1 Sweet Potato Hashbrowns – I don’t currently have a written recipe for this, I just take a peeled sweet potato, shred it in my food processor and cook it in a hot skillet with a small amount of coconut oil until they are soft with crispy edges, then season with salt and pepper.

2 Sausage, sauerkraut, and peppers – Just chop up 1 sausage into bite-size pieces and slice a bell pepper. Cook all 3 ingredients in a hot skillet with a small bit of bacon grease until cooked through and hot.

3 CauliRice – I prefer to rice my cauliflower (run it through a blender or food processor until it’s crumbly and small – like rice), toss with a small amount of olive oil (just enough to coat), then roast it at 400°F until lightly browned and fragrant, about 20-25 minutes. Make a large batch ahead of time and then just reheat as needed.

4 Bacon Balsamic Brussels Sprouts – Leave out the dried cranberries, because it can be fairly difficult to find any that are sweetened with just fruit juice. Use a balsamic that is just vinegar, not sweetened with added sugars.

5 Pork Scramble – Take a few pieces of the leftover pork shoulder and chop up then add to some scrambled eggs, and toss in some diced onions and peppers.

Whole 30 Week 1 Meal Planning Prep Tips:

  • Wash and cut all produce at the beginning of the week:
    • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
    • Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
    • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
  • Cook enough bacon at the beginning of the week to add to salads or eat with breakfast so you don’t have to cook it every day. Bacon reheats well. Be sure to reserve the bacon grease to use a cooking fat throughout the week.
  • Prepare a large batch of CauliRice at the beginning of the week and store in the refrigerator until ready to use.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Whole30 Week 1 Shopping List

  • 7 Apples
  • Small bag of Grapes
  • 4 Bell Peppers (not green)
  • 1 Hot Pepper (your preference)
  • 8 Yellow Onions
  • 3 bulbs Garlic
  • 7 Sweet Potatoes
  • 3 Beets
  • 1 bunch Bananas
  • Mixed Salad Greens
  • 5 lb bag Carrots
  • 3 Cucumbers
  • 2-3 lb Brussels Sprouts
  • 1 large Eggplant
  • 2 Zucchinis
  • 10 Plum Tomatoes
  • 2 Limes
  • 1 Lemon
  • 2 heads Cauliflower
  • 2 heads Broccoli
  • 1 head Iceberg Lettuce
  • Romaine Lettuce
  • 3 Avocados
  • Chives
  • 1 jar Sauerkraut (we prefer Bubbies)
  • Salsa (no added sugar)
  • 7 Dozen Eggs
  • Ghee
  • Sea Salt
  • Black Pepper
  • Ground Cinnamon
  • Ground Nutmeg
  • Ground Ginger
  • Dried Basil
  • Garlic Powder
  • Onion Powder
  • Smoked Paprika
  • Dried Parsley
  • Dried Mustard
  • Cayenne Pepper
  • Chili Powder
  • Cumin
  • Oregano
  • Red Pepper Flakes (optional)
  • Mild Yellow Curry Powder
  • 3 lb Bacon
  • 2 lb Chorizo Sausage
  • 1 lb Ground Pork
  • 6-7 lb Pork Shoulder
  • 4 lb Ground Beef
  • 3 lb Chicken Tenders
  • 1 Whole Chicken
  • 12 Chicken Thighs (boneless, skinless)
  • 1 pkg Aidell’s Chicken Apple Sausage
  • 3 cups Olive Oil or Avocado Oil
  • Coconut Oil
  • 3 cups Balsamic Vinegar (no added sugar)
  • 1 can Black Olives
  • 3 cans Full-Fat Coconut Milk
  • 10 cups Chicken Stock (no added sugar)
  • 2 (8 oz) cans Tomato Sauce
  • 1 (6 oz) can Tomato Paste
  • 1 (28 oz) can Diced Tomatoes
  • Arrowroot Starch
  • Pecans
  • Almonds
  • Sunflower Seeds, shelled
  • Flax Seeds
  • Unsweetened Shredded Coconut
  • 32oz Artichoke Hearts (in water only, no flavors)

Whole30 Week 1 Breakfasts

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Breakfast Sausage

Most ready-made breakfast patties or links have added sugars, sulfates, and preservatives. Make your own and leave out the junk while being in control of just how spicy they are or are not.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 12 patties
Calories 101kcal
Author Kendra Benson

Ingredients

Instructions

  • Combine all ingredients in a large bowl.
  • Get your hands in there and mix it all together until the spices are combined evenly throughout the pork
  • Form the pork into small patties, about 3" wide and 1/2" thick.
  • Heat a skillet over medium-high heat. Once hot, add the sausage patties and cook about 7-10 minutes, flipping once, until cooked through.
  • Alternately, you can cook all the pork at once, not forming patties, and using it as crumbled pork in other recipes, such as our Paleo Minestrone Soup.

Nutrition

Serving: 1patty | Calories: 101kcal | Protein: 6g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 27mg | Sodium: 121mg | Potassium: 118mg | Vitamin A: 2.9% | Vitamin C: 0.3% | Calcium: 0.5% | Iron: 2.2%
Spicy Egg Muffins
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Spicy Egg Muffins

These egg muffins can be baked in advance and stored in the fridge or freezer for a quick, easy, and delicious breakfast anytime.
Course Breakfast
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 24 muffins
Calories 146kcal
Author Kendra Benson

Ingredients

  • 18 large Eggs
  • 1 lb Chorizo
  • 1/2 Yellow Onion chopped
  • 1 medium Bell Pepper diced
  • 1 Hot Pepper whatever is your favorite, diced
  • Sea Salt to taste
  • Ground Black Pepper to taste
  • Olive Oil

Instructions

  • Preheat oven to 350°F. Place 24 silicone muffin liners on a rimmed baking sheet (or split up onto 2 baking sheets). If not using silicone muffins liners (and it is highly recommended that you do), grease two 12-cup muffin tins with olive oil.
  • Cook the chorizo in a skillet until completely cooked through, breaking up into small pieces with a wooden spoon. Drain out any extra grease.
  • Add approximately 1 tsp each of the onion and bell pepper to the bottom of the muffin cups. If you have leftovers, divide them evenly in the cups.
  • Divide the chorizo evenly between the 24 muffin cups.
  • Beat all the eggs in a large bowl and add salt and pepper. Whisk until smooth, making sure to get all the yolks incorporated.
  • Scoop 1/4 of the whisked egg into each muffin cup. If there are any leftover eggs, divide evenly or fill up any smaller cups.
  • Sprinkle the hot pepper on top of all the muffin cups evenly.
  • Bake in the preheated oven for 20-25 minutes, or until a knife inserted in the egg comes out clean.
  • Serve hot. If storing these, refrigerate in an airtight container for up to 1 week, or store in the freezer for up to one month. If freezing, it's best to use a FoodSaver bag to prevent frost from accumulating.

Nutrition

Serving: 1muffin | Calories: 146kcal | Carbohydrates: 1g | Protein: 9g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 156mg | Sodium: 287mg | Potassium: 146mg | Vitamin A: 7.5% | Vitamin C: 11.1% | Calcium: 2.3% | Iron: 5.5%
All Day Frittata | Our Paleo Life
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All Day Frittata

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 6 -8
Calories 412kcal
Author Kendra

Ingredients

  • 1 Sweet Potato shredded
  • 1 Yellow Onion small
  • 1 Tbsp Avocado Oil
  • 1 lb Breakfast Sausage or Chorizo. Make sure to read the label and get one that doesn't sneak sugar in it
  • 12 Eggs

Instructions

  • Preheat the oven to 350F.
  • Lightly grease a 9x13 glass baking dish.
  • Place your shredded sweet potatoes in the bottom of the dish.
  • Heat the coconut oil in a large skillet over medium-high heat. Saute the onions until they are translucent.
  • Add the sausage to the pan with the onions and cook all the way through, breaking it up with the back of a wooden spoon as it browns.
  • Evenly pour the sausage mixture into the baking dish over the sweet potatoes.
  • Whisk the eggs and then evenly pour them on top of the sausage.
  • Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for 15 minutes more.
  • Serve with your favorite salsa and guacamole!

Nutrition

Calories: 412kcal | Carbohydrates: 8g | Protein: 24g | Fat: 30g | Saturated Fat: 9g | Cholesterol: 387mg | Sodium: 697mg | Potassium: 221mg | Sugar: 2g | Vitamin A: 73.6% | Vitamin C: 2.3% | Calcium: 8.7% | Iron: 12.2%
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Mini Sweet Potato Souffles

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 -12
Author Kendra

Ingredients

  • 1 large Sweet Potato peeled & diced
  • 1 Banana peeled
  • 3 Eggs
  • 1/3 cup Pecans Walnuts, or Almonds
  • 1/3 cup Flax Seed Meal
  • 1/3 cup Coconut Oil softened or melted
  • 1 tsp Vanilla leave out for Whole30
  • 1 tsp Baking Powder
  • 1/4 tsp Baking Soda
  • 3/4 tsp Cinnamon
  • 1/8 tsp Ground Nutmeg
  • Pinch of Salt
  • Unsweetened Shredded Coconut to sprinkle on tops

Instructions

  • Preheat oven to 375 F.
  • Place sweet potato cubes in a microwave safe bowl, cover with water, and microwave until fork-tender (mine takes about 7-8 minutes). Drain the water.
  • If you have a Blendtec, Put all ingredients (except coconut) in the blender in the order listed. Press the Batter button.
  • If you don't have a Blendtec or have a regular blender, put the sweet potato and banana in a food processor or blender and puree. Then the nuts, flax seed meal, baking soda, baking powder, cinnamon, nutmeg, and salt. Puree until completely broken down and smooth.
  • Then add the wet ingredients: coconut oil, eggs, and vanilla extract. Puree until smooth.
  • Use silicone muffin liners for best results. If you don't have those, use 5" parchment paper squares pressed into the muffin liners. If you don't have parchment, use regular paper muffin liners (these stick a lot more).
  • Use an ice cream scoop to scoop out and pour ingredients into each cup. You're going for about 3/4 full here.
  • Sprinkle each souffle with the shredded coconut.
  • Bake souffles for 25-30 minutes or until the tops are a nice golden brown. The inside might still be a little soft.
  • Try to let them cool a bit before you eat them, it will help them firm up a bit more and be less mushy.
"Baked" Cinnamon Apples | Our Paleo Life
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"Baked" Cinnamon Apples

Prep Time 2 minutes
Cook Time 2 minutes
Total Time 4 minutes
Servings 1
Author Kendra

Ingredients

Instructions

  • Using an apple slicer (or a knife), cut your apple into wedges. You can either peel it before or after (I prefer after). Cut wedges in half or thirds to make bite-size pieces.
  • Put the coconut oil in the small bowl (I use a Pyrex dish with a lid for this) and microwave it for about 15-20 seconds until it's melted.
  • Place apples and all other ingredients into the glass bowl. Mix it around to coat the apples with the spices and oil.
  • Place the lid or plastic wrap on the top of the bowl. Leave a small vent open for steam to escape.
  • Microwave on HIGH for 2:15.
  • Be very careful removing the bowl from the microwave. It will be extremely hot and there will be steam. Use potholders here, it really helps.
  • Give everything a quick little stir, let them cool a minute or two (so you don't burn your tongue) and eat warm.

Whole30 Week 1 Lunches

Chicken Bacon Salad | Our Paleo Life
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Chicken-Bacon Salad

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Author Kendra

Ingredients

  • 5-6 slices of Bacon I love kitchen shears for this, cut into 1/2" pieces
  • 1 pieces Chicken Breast or Thigh dark meat is best, IMO, cut into 1/2"
  • Mixed Greens
  • Carrot diced
  • Cucumber diced
  • Hard Boiled Egg no yolks, diced
  • Apple chopped
  • Small Grapes halved
  • Blanched Slivered Almonds
  • Sunflower Seed Kernels

Instructions

  • Put the bacon pieces in a cold skillet and turn it on to Medium. Fry the bacon until it's crispy and remove with a slotted spoon and drain on paper towels. Leave the grease in the skillet.
  • Add your chicken to the hot pan and cook it in the bacon grease. Cook until the chicken is no longer pink. Remove with a slotted spoon and drain on paper towels.
  • Prepare the salad by mixing your greens with anything else. I use all the ingredients above. Use what makes you happy.
  • Drizzle your favorite dressing on it and eat. Yum!
Family Approved Taco Salad
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Paleo Taco Salad

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 5
Calories 441kcal
Author Kendra Benson

Ingredients

Taco Salad

  • 1 lb Grass-Fed Ground Beef
  • 1 batch Taco Seasoning recipe below
  • 1 bunch Romaine Lettuce cut or torn into small
  • 1 Bell Pepper any color
  • 1 can Black Olives or 2 cans if you love olives like us, sliced
  • 1-2 Tomatoes seeded and diced
  • 1 Cucumber seeded and diced
  • 1 Avocado pitted and diced
  • Salsa no added sugar, preferably homemade

Taco Seasoning

Instructions

Taco Salad

  • Brown the ground beef in a large skillet over med-high heat.
  • When the beef is no longer pink, add the taco seasoning and 1 Tbsp water to the skillet and stir until combined. Remove from heat.
  • While the beef is browning, prep all the vegetables.
  • Serve by layering the lettuce, beef, and all veggies on individual serving plates. Top with salsa.
  • If you're primal, add some grass-fed sour cream (because sour cream is awesome!).

Taco Seasoning

  • Combine all ingredients. Makes enough for 1 pound of ground beef.

Notes

  • Nutritional Facts do not include the salsa

Nutrition

Calories: 441kcal | Carbohydrates: 12g | Protein: 18g | Fat: 36g | Saturated Fat: 9g | Cholesterol: 64mg | Sodium: 1791mg | Potassium: 766mg | Fiber: 7g | Sugar: 4g | Vitamin A: 43.7% | Vitamin C: 52.2% | Calcium: 8.8% | Iron: 20.1%
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50/50 Bacon Bison Burgers

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 5
Calories 581kcal
Author Kendra Benson

Ingredients

Burgers

Recommended Toppings

  • Iceberg Lettuce
  • Tomatoes
  • Paleo Lime Mayo
  • Dill Pickle Spears
  • Sauteed Onions
  • Sauteed Mushrooms
  • Crispy Bacon Strips yes, more bacon
  • Avocado or Guacamole

Instructions

  • Turn the oven broiler on to High. Line a broiler pan with foil.
  • Finely chop the bacon so it resembles the same texture as ground meat. Alternately, if you have a meat grinder, use that for a more even texture.
  • Combine all burger ingredients in a large bowl, using either your hands or a wooden spoon to evenly mix everything.
  • Once everything is combined, shape patties. You have a few options here:
    - Shape into 5" patties using your hands. Use the bottom of a glass to create an indentation in the middle of the patty.
    - Spoon meat mixture into a mini tart pan that has an indented bottom and press to compact it. Tap a few times and the patty will fall out. This is my preferred method, keeps the patties uniform in size and my hands stay clean.
  • Place patties on the foil-lined broiler pan. Place on the top rack, directly under the broiler, for 10 minutes.
  • Flip, and broil another 5-10 minutes, depending on your preferred doneness. Another 5-7 minutes will get you medium-done burgers, but use a thermometer to be sure.
  • Remove form the oven (don't forget to turn off the broiler) and place burgers on a paper towel-lined dish to soak up the extra grease from the bacon.
  • Serve hot with your preferred toppings.

Notes

  • Nutrition Facts do not include toppings

Nutrition

Serving: 1patty | Calories: 581kcal | Carbohydrates: 1g | Protein: 28g | Fat: 50g | Saturated Fat: 18g | Cholesterol: 123mg | Sodium: 660mg | Potassium: 458mg | Vitamin A: 2.6% | Calcium: 1.5% | Iron: 15.4%
Coconut Curry Chicken | Our Paleo Life
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Coconut Curry Chicken

Coconut Curry Chicken is one of those easy set-it-and-forget-it type of meals that everyone in the family will devour and then ask for more. Restaurant quality food right at your dining room table.
Course Main Course
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 8
Calories 532kcal
Author Kendra Benson

Ingredients

  • 3 lb Chicken Tenders
  • 1 Medium Yellow Onion
  • 3 Cloves Garlic minced
  • 6 Tbsp Olive Oil divided
  • 4 Tbsp Curry Powder
  • 28 oz can Petite Diced Tomatoes not drained
  • 1 1/2 cans Full-Fat Coconut Milk
  • 1 8 oz can Tomato Paste
  • 4 Tbsp Honey leave out for a Whole30 meal
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Instructions

  • Cut chicken tenders in half lengthwise then cut into small bite-size pieces. Season with salt and pepper to taste and set aside.
  • Cut the onion in half, then thinly slice each half. Cut the slices in thirds. Set aside.
  • In a large skillet (I mean the biggest one you have), heat 4 tablespoons of the olive oil over MED-HIGH heat for 1 minute. Add the curry powder and stir to combine with the oil to make a thin paste. Cook for 5 minutes stirring occasionally.
  • Add the onions and minced garlic to the skillet, stir to evenly coat everything, and cook until the onions are soft and translucent, stirring often. Add 1 tablespoon of the olive oil while the onions are cooking.
  • Add the chicken pieces to the skillet, stir to evenly coat everything. Add the remaining 1 tablespoon olive oil, and cook the chicken until all pieces are cooked through and no longer pink, stirring occasionally.
  • While the chicken is cooking, combine the coconut milk, diced tomatoes (with liquid), tomato paste, and honey in a large bowl, stirring to combine everything evenly. This makes it easier to add to the skillet later.
  • When the chicken is cooked, carefully pour the coconut/tomato mixture into the skillet and stir to combine everything. Reduce heat to MED and simmer for about 40 minutes, or until the sauce has thickened and reduced a bit, stirring occasionally.
  • Serve over rice (real or cauliflower rice). See notes below about white rice.

Notes

Rice is a grain, and grains are a paleo no-no for sure. Our family has recently re-introduced small amounts of white rice and even smaller amounts of red potatoes. We don't eat it often, and when we do, we don't eat large portions. For the most part, we are an active family (especially Rob and I, what with CrossFit and all) and replenish every now and then with a little extra starch. We don't have any medical conditions that can be aggravated by eating these starches, so it's a personal choice that we have made. White rice is making a comeback in most paleo circles, but this is a personal choice for you. Don't do it just because it's in this recipe if eating white rice doesn't agree with you.

Nutrition

Calories: 532kcal | Carbohydrates: 26g | Protein: 41g | Fat: 31g | Saturated Fat: 16g | Cholesterol: 108mg | Sodium: 564mg | Potassium: 1443mg | Fiber: 4g | Sugar: 17g | Vitamin A: 14.6% | Vitamin C: 24% | Calcium: 8.6% | Iron: 34.4%
Beefy Ratatouille | Our Paleo Life
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Beefy Ratatouille

Not nearly as time-intensive as the beautiful dish made in the animated film, but just as delicious, if not more so. The addition of ground beef makes this a hearty meal that will fill tummies and make everyone happy.
Course Main Course
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 441kcal
Author Kendra Benson

Ingredients

  • 1 lb Grass-Fed Ground Beef
  • 3 Tbsp Ghee or Grass-Fed Butter
  • 1 Yellow Onion halved and thinly sliced
  • 4 Garlic Cloves peeled and thinly sliced
  • 1 small Eggplant about 3 cups, cut into 1/2-inch pieces
  • 1 small Zucchini cut into small cubes
  • 1 Red Bell Pepper cut into slivers
  • 4 Plum Tomatoes about 1-1/4 cups, coarsely chopped
  • 1 tsp Sea Salt
  • 1 tsp Dried Basil
  • 1 8 oz can Tomato Sauce
  • Fresh Ground Black Pepper to taste

Instructions

  • In a large skillet of medium heat, melt the ghee/butter. Add the ground beef, onion, and garlic and cook until the beef is browned and the onions have softened, about 8-10 minutes. Break up the beef with the back of a wooden spoon while cooking.
  • Add the eggplant and cook, stirring occasionally, for about 8 minutes or until the eggplant has softened.
  • Stir in the zucchini, bell pepper, tomatoes, salt, and basil and cook over medium heat, stirring occasionally, for 10-15 minutes or until the vegetables are tender. Stir in the tomato sauce and add black pepper to taste.
  • Serve hot. If primal or you can tolerate dairy, I highly recommend adding a little grass-fed mozzarella and/or Parmesan on top as well.

Notes

This recipe is smallish for our family, and we need to double it to have enough for all 5 of us with some leftovers. However, you will need 2 skillets to do that, or make 2 batches back-to-back.

Nutrition

Calories: 441kcal | Carbohydrates: 11g | Protein: 21g | Fat: 34g | Saturated Fat: 15g | Cholesterol: 109mg | Sodium: 963mg | Potassium: 832mg | Fiber: 3g | Sugar: 7g | Vitamin A: 35% | Vitamin C: 71.2% | Calcium: 5.4% | Iron: 19.2%
Slow Roasted Pork Shoulder | Our Paleo Life
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Slow Roasted Pork Shoulder

Two versions of this perfect pork shoulder recipe (one of which is Whole30-compliant) ensure that your entire family can (and will) love this simple meal. And with all the leftovers, you'll be able to enjoy it for lunch the next day as well.
Course Main Course
Prep Time 1 day 1 hour
Cook Time 5 hours 20 minutes
Total Time 1 day 6 hours 20 minutes
Servings 16
Calories 493kcal
Author Kendra Benson

Ingredients

  • 1 6-7 lb Pork Shoulder either bone-in or bone-out
  • 2 Yellow Onions quartered and sliced
  • 6-8 Carrots sliced into ½" x 2" sticks
  • 10 Whole Cloves Garlic peeled
  • 1 cup Red Wine exclude for Whole30, see below
  • 1/2 cup Water
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Whole30 Modifications (to replace red wine)

  • 3/4 cup Chicken Stock if store bought, make sure no added sugar
  • 1/4 cup Balsamic Vinegar make sure no added sugar

Garlic Mayo Dip

Instructions

  • In a dish large enough to hold the pork shoulder, but small enough to fit in your fridge, season the pork with salt and pepper on all side, cover, and refrigerate for 24 hours, or at least overnight.
  • Remove from the refrigerator and let sit out for 1 hour.
  • Preheat the oven to 300°F.
  • Place the pork shoulder in a large roasting pan, fatty side up. Place in the oven and cook for 4 hours.
  • Add the onion, carrots, garlic, red wine, water to the roasting pan and cook for an additional hour, occasionally stirring the veggies.
  • Remove the pan from the oven and turn up the heat to 375°F. Tear (or cut, if you have to) the meat into large chunks and place back in the roasting pan. If there is no more liquid in the pan with the veggies, add a little more water, just enough to keep them from burning or drying out.
  • Place back in the 375°F oven and cook for an additional 20 minutes.
  • Remove from oven and let the pork rest for 15-20 minutes before serving.

Garlic Mayo Dip

  • While pork shoulder is roasting, combine all ingredients in a small bowl.
  • Cover and refrigerate for 30 minutes before serving.

Notes

  • Nutrition Facts do not include Garlic Mayo Dip.

Nutrition

Calories: 493kcal | Carbohydrates: 5g | Protein: 40g | Fat: 32g | Saturated Fat: 12g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Cholesterol: 146mg | Sodium: 148mg | Potassium: 700mg | Sugar: 2g | Vitamin A: 76.4% | Vitamin C: 3.6% | Calcium: 1.6% | Iron: 1.4%
Bacon Balsamic Brussels Sprouts | Our Paleo Life
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Bacon Balsamic Brussels Sprouts

An often overlooked veggie due to it's "weirdness", Brussels sprouts are surprisingly delicious and the most-requested vegetable in our home. Why? Because I cook them in bacon and drizzle it with balsamic vinegar. Doesn't get much better than that.
Course Side Dish
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 6
Calories 315kcal
Author Kendra Benson

Ingredients

  • 8 oz Bacon
  • 2-3 lbs Brussels Sprouts
  • 3/4 cup Dried Cranberries apple-juice sweetened
  • Splash Chicken or Vegetable Broth
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste
  • 3/4 cup Balsamic Vinegar we love fruit balsamics**, especially pomegranate and raspberry

Instructions

  • Add the balsamic vinegar to a small saucepan. Turn the heat up to medium and let simmer until reduced by about half. Do this first and it should be done by the time the sprouts are ready.
  • Using kitchen shears (or a knife, but using shears is much easier), cut the bacon into small pieces, about 1/2".
  • Place the bacon in a large, cold skillet. Turn heat up to medium-high and cook the bacon, stirring occasionally so it doesn't burn.
  • While the bacon is cooking, cut the bottom off each sprout (where it connected to the stem), remove the outer leaves, and cut in half (or quarter them if they're big). Set aside.
  • When the bacon is almost done (not all the way crispy, but close), remove with a slotted spoon and drain on paper towels. Keep as much bacon grease in the pan as possible.
  • Add the Brussels sprouts to the pan with the bacon grease, reduce heat to medium, and stir to coat all sprouts with the bacon fat. If your bacon didn't product much fat, add more if you have any reserved from previously cooking bacon, or add a bit of olive oil. You just need enough to make sure the sprouts aren't cooking in a dry pan.
  • Place a lid on the pan, and let cook for 5 minutes. Remove lid, stir sprouts and add a splash of broth. Put the lid back on and cook for another 5 minutes.
  • Remove the lid again, stir and check to be sure the sprouts are fork-tender. If not, cook a bit longer until they are.
  • Add the cooked bacon bits, cranberries, salt, and pepper to the pan. Stir to combine everything.
  • Serve hot with the balsamic reduction poured over it.

Notes

  • For Whole30, leave out the cranberries and maybe use a non-fruit balsamic.

Nutrition

Calories: 315kcal | Carbohydrates: 35g | Protein: 11g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 25mg | Sodium: 312mg | Potassium: 851mg | Fiber: 8g | Sugar: 18g | Vitamin A: 28.8% | Vitamin C: 194.7% | Calcium: 9% | Iron: 17.3%

Whole30 Week 1 Dinners

Family Approved Taco Salad
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Paleo Taco Salad

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 5
Calories 441kcal
Author Kendra Benson

Ingredients

Taco Salad

  • 1 lb Grass-Fed Ground Beef
  • 1 batch Taco Seasoning recipe below
  • 1 bunch Romaine Lettuce cut or torn into small
  • 1 Bell Pepper any color
  • 1 can Black Olives or 2 cans if you love olives like us, sliced
  • 1-2 Tomatoes seeded and diced
  • 1 Cucumber seeded and diced
  • 1 Avocado pitted and diced
  • Salsa no added sugar, preferably homemade

Taco Seasoning

Instructions

Taco Salad

  • Brown the ground beef in a large skillet over med-high heat.
  • When the beef is no longer pink, add the taco seasoning and 1 Tbsp water to the skillet and stir until combined. Remove from heat.
  • While the beef is browning, prep all the vegetables.
  • Serve by layering the lettuce, beef, and all veggies on individual serving plates. Top with salsa.
  • If you're primal, add some grass-fed sour cream (because sour cream is awesome!).

Taco Seasoning

  • Combine all ingredients. Makes enough for 1 pound of ground beef.

Notes

  • Nutritional Facts do not include the salsa

Nutrition

Calories: 441kcal | Carbohydrates: 12g | Protein: 18g | Fat: 36g | Saturated Fat: 9g | Cholesterol: 64mg | Sodium: 1791mg | Potassium: 766mg | Fiber: 7g | Sugar: 4g | Vitamin A: 43.7% | Vitamin C: 52.2% | Calcium: 8.8% | Iron: 20.1%
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50/50 Bacon Bison Burgers

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 5
Calories 581kcal
Author Kendra Benson

Ingredients

Burgers

Recommended Toppings

  • Iceberg Lettuce
  • Tomatoes
  • Paleo Lime Mayo
  • Dill Pickle Spears
  • Sauteed Onions
  • Sauteed Mushrooms
  • Crispy Bacon Strips yes, more bacon
  • Avocado or Guacamole

Instructions

  • Turn the oven broiler on to High. Line a broiler pan with foil.
  • Finely chop the bacon so it resembles the same texture as ground meat. Alternately, if you have a meat grinder, use that for a more even texture.
  • Combine all burger ingredients in a large bowl, using either your hands or a wooden spoon to evenly mix everything.
  • Once everything is combined, shape patties. You have a few options here:
    - Shape into 5" patties using your hands. Use the bottom of a glass to create an indentation in the middle of the patty.
    - Spoon meat mixture into a mini tart pan that has an indented bottom and press to compact it. Tap a few times and the patty will fall out. This is my preferred method, keeps the patties uniform in size and my hands stay clean.
  • Place patties on the foil-lined broiler pan. Place on the top rack, directly under the broiler, for 10 minutes.
  • Flip, and broil another 5-10 minutes, depending on your preferred doneness. Another 5-7 minutes will get you medium-done burgers, but use a thermometer to be sure.
  • Remove form the oven (don't forget to turn off the broiler) and place burgers on a paper towel-lined dish to soak up the extra grease from the bacon.
  • Serve hot with your preferred toppings.

Notes

  • Nutrition Facts do not include toppings

Nutrition

Serving: 1patty | Calories: 581kcal | Carbohydrates: 1g | Protein: 28g | Fat: 50g | Saturated Fat: 18g | Cholesterol: 123mg | Sodium: 660mg | Potassium: 458mg | Vitamin A: 2.6% | Calcium: 1.5% | Iron: 15.4%
Skillet Sweet Potatoes {grain-free}
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Skillet Sweet Potatoes

Course Side Dish
Prep Time 3 minutes
Cook Time 20 minutes
Total Time 23 minutes
Servings 2 servings
Calories 98kcal
Author Kendra Benson

Ingredients

Instructions

  • Peel and dice the sweet potato into bit size pieces, about 1/2" cubes.
  • Heat a skillet over medium heat and add the coconut oil.
  • When the oil is hot, add the potatoes. Stir to coat all of the pieces with the coconut oil and add the salt, parsley, and cinnamon. Mix well.
  • Cook the potatoes, stirring occasionally, for about 15-20 minutes. Keep an eye on them so they don't burn, but make sure they get nice and crispy. You may need to cook them, longer, it just depends on the size of your skillet and the heat of your stove.
  • Remove from heat when they are soft on the inside and crispy on the outside.
  • Serve warm. Store leftovers in the fridge for a week. Can be reheated in a skillet to crisp them back up.

Nutrition

Calories: 98kcal | Carbohydrates: 14g | Protein: 1g | Fat: 4g | Saturated Fat: 3g | Sodium: 617mg | Potassium: 219mg | Fiber: 2g | Sugar: 2g | Vitamin A: 184.4% | Vitamin C: 1.9% | Calcium: 3.3% | Iron: 2.8%
Coconut Curry Chicken | Our Paleo Life
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Coconut Curry Chicken

Coconut Curry Chicken is one of those easy set-it-and-forget-it type of meals that everyone in the family will devour and then ask for more. Restaurant quality food right at your dining room table.
Course Main Course
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 8
Calories 532kcal
Author Kendra Benson

Ingredients

  • 3 lb Chicken Tenders
  • 1 Medium Yellow Onion
  • 3 Cloves Garlic minced
  • 6 Tbsp Olive Oil divided
  • 4 Tbsp Curry Powder
  • 28 oz can Petite Diced Tomatoes not drained
  • 1 1/2 cans Full-Fat Coconut Milk
  • 1 8 oz can Tomato Paste
  • 4 Tbsp Honey leave out for a Whole30 meal
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Instructions

  • Cut chicken tenders in half lengthwise then cut into small bite-size pieces. Season with salt and pepper to taste and set aside.
  • Cut the onion in half, then thinly slice each half. Cut the slices in thirds. Set aside.
  • In a large skillet (I mean the biggest one you have), heat 4 tablespoons of the olive oil over MED-HIGH heat for 1 minute. Add the curry powder and stir to combine with the oil to make a thin paste. Cook for 5 minutes stirring occasionally.
  • Add the onions and minced garlic to the skillet, stir to evenly coat everything, and cook until the onions are soft and translucent, stirring often. Add 1 tablespoon of the olive oil while the onions are cooking.
  • Add the chicken pieces to the skillet, stir to evenly coat everything. Add the remaining 1 tablespoon olive oil, and cook the chicken until all pieces are cooked through and no longer pink, stirring occasionally.
  • While the chicken is cooking, combine the coconut milk, diced tomatoes (with liquid), tomato paste, and honey in a large bowl, stirring to combine everything evenly. This makes it easier to add to the skillet later.
  • When the chicken is cooked, carefully pour the coconut/tomato mixture into the skillet and stir to combine everything. Reduce heat to MED and simmer for about 40 minutes, or until the sauce has thickened and reduced a bit, stirring occasionally.
  • Serve over rice (real or cauliflower rice). See notes below about white rice.

Notes

Rice is a grain, and grains are a paleo no-no for sure. Our family has recently re-introduced small amounts of white rice and even smaller amounts of red potatoes. We don't eat it often, and when we do, we don't eat large portions. For the most part, we are an active family (especially Rob and I, what with CrossFit and all) and replenish every now and then with a little extra starch. We don't have any medical conditions that can be aggravated by eating these starches, so it's a personal choice that we have made. White rice is making a comeback in most paleo circles, but this is a personal choice for you. Don't do it just because it's in this recipe if eating white rice doesn't agree with you.

Nutrition

Calories: 532kcal | Carbohydrates: 26g | Protein: 41g | Fat: 31g | Saturated Fat: 16g | Cholesterol: 108mg | Sodium: 564mg | Potassium: 1443mg | Fiber: 4g | Sugar: 17g | Vitamin A: 14.6% | Vitamin C: 24% | Calcium: 8.6% | Iron: 34.4%
Egg Drop Soup | Our Paleo Life
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Egg Drop Soup

Egg Drop Soup is typically made with cornstarch as a thickener, but this grain-free version uses arrowroot starch instead and is restaurant quality in the comfort of your own kitchen.
Course Main Course
Cook Time 10 minutes
Servings 6
Calories 101kcal
Author Kendra Benson

Ingredients

  • 8 cups Homemade Chicken Broth
  • ½ tsp Ground Ginger
  • 1 tsp Sea Salt
  • 2 Tbsp Arrowroot Starch optional, leave out for Whole30 & Keto
  • 3-4 Eggs we prefer more, you may prefer less
  • 3 Tbsp Fresh or Freeze-Dried Chives chopped

Instructions

  • Add the broth, ginger, salt, and arrowroot starch to a stockpot. Bring to a boil over a high flame.
  • While the soup is coming to a boil, beat the eggs with a fork until they are well scrambled.
  • When the soup has come to a rolling boil, drizzle the scrambled eggs in a thin stream, with the fork, directly into the boiling broth. Continue drizzling until all the eggs have been added.
  • Serve the soup hot and top with chives as a garnish.

Notes

  • I prefer a homemade chicken broth, as it has a much better flavor than even the organic store-bought broth, plus I can control the salt added to the broth.
  • If your chicken broth already has salt added, be careful how much you use in this recipe. Taste the broth before adding the eggs and if you want more salt, add it.
  • If you don't use the starch, this recipe is 1g carbs per serving.

Nutrition

Calories: 101kcal | Carbohydrates: 4g | Protein: 14g | Fat: 2g | Cholesterol: 88mg | Sodium: 545mg | Potassium: 30mg | Vitamin A: 3.7% | Vitamin C: 1.1% | Calcium: 3.9% | Iron: 2.1%
Beefy Ratatouille | Our Paleo Life
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Beefy Ratatouille

Not nearly as time-intensive as the beautiful dish made in the animated film, but just as delicious, if not more so. The addition of ground beef makes this a hearty meal that will fill tummies and make everyone happy.
Course Main Course
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 441kcal
Author Kendra Benson

Ingredients

  • 1 lb Grass-Fed Ground Beef
  • 3 Tbsp Ghee or Grass-Fed Butter
  • 1 Yellow Onion halved and thinly sliced
  • 4 Garlic Cloves peeled and thinly sliced
  • 1 small Eggplant about 3 cups, cut into 1/2-inch pieces
  • 1 small Zucchini cut into small cubes
  • 1 Red Bell Pepper cut into slivers
  • 4 Plum Tomatoes about 1-1/4 cups, coarsely chopped
  • 1 tsp Sea Salt
  • 1 tsp Dried Basil
  • 1 8 oz can Tomato Sauce
  • Fresh Ground Black Pepper to taste

Instructions

  • In a large skillet of medium heat, melt the ghee/butter. Add the ground beef, onion, and garlic and cook until the beef is browned and the onions have softened, about 8-10 minutes. Break up the beef with the back of a wooden spoon while cooking.
  • Add the eggplant and cook, stirring occasionally, for about 8 minutes or until the eggplant has softened.
  • Stir in the zucchini, bell pepper, tomatoes, salt, and basil and cook over medium heat, stirring occasionally, for 10-15 minutes or until the vegetables are tender. Stir in the tomato sauce and add black pepper to taste.
  • Serve hot. If primal or you can tolerate dairy, I highly recommend adding a little grass-fed mozzarella and/or Parmesan on top as well.

Notes

This recipe is smallish for our family, and we need to double it to have enough for all 5 of us with some leftovers. However, you will need 2 skillets to do that, or make 2 batches back-to-back.

Nutrition

Calories: 441kcal | Carbohydrates: 11g | Protein: 21g | Fat: 34g | Saturated Fat: 15g | Cholesterol: 109mg | Sodium: 963mg | Potassium: 832mg | Fiber: 3g | Sugar: 7g | Vitamin A: 35% | Vitamin C: 71.2% | Calcium: 5.4% | Iron: 19.2%
Slow Roasted Pork Shoulder | Our Paleo Life
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Slow Roasted Pork Shoulder

Two versions of this perfect pork shoulder recipe (one of which is Whole30-compliant) ensure that your entire family can (and will) love this simple meal. And with all the leftovers, you'll be able to enjoy it for lunch the next day as well.
Course Main Course
Prep Time 1 day 1 hour
Cook Time 5 hours 20 minutes
Total Time 1 day 6 hours 20 minutes
Servings 16
Calories 493kcal
Author Kendra Benson

Ingredients

  • 1 6-7 lb Pork Shoulder either bone-in or bone-out
  • 2 Yellow Onions quartered and sliced
  • 6-8 Carrots sliced into ½" x 2" sticks
  • 10 Whole Cloves Garlic peeled
  • 1 cup Red Wine exclude for Whole30, see below
  • 1/2 cup Water
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Whole30 Modifications (to replace red wine)

  • 3/4 cup Chicken Stock if store bought, make sure no added sugar
  • 1/4 cup Balsamic Vinegar make sure no added sugar

Garlic Mayo Dip

Instructions

  • In a dish large enough to hold the pork shoulder, but small enough to fit in your fridge, season the pork with salt and pepper on all side, cover, and refrigerate for 24 hours, or at least overnight.
  • Remove from the refrigerator and let sit out for 1 hour.
  • Preheat the oven to 300°F.
  • Place the pork shoulder in a large roasting pan, fatty side up. Place in the oven and cook for 4 hours.
  • Add the onion, carrots, garlic, red wine, water to the roasting pan and cook for an additional hour, occasionally stirring the veggies.
  • Remove the pan from the oven and turn up the heat to 375°F. Tear (or cut, if you have to) the meat into large chunks and place back in the roasting pan. If there is no more liquid in the pan with the veggies, add a little more water, just enough to keep them from burning or drying out.
  • Place back in the 375°F oven and cook for an additional 20 minutes.
  • Remove from oven and let the pork rest for 15-20 minutes before serving.

Garlic Mayo Dip

  • While pork shoulder is roasting, combine all ingredients in a small bowl.
  • Cover and refrigerate for 30 minutes before serving.

Notes

  • Nutrition Facts do not include Garlic Mayo Dip.

Nutrition

Calories: 493kcal | Carbohydrates: 5g | Protein: 40g | Fat: 32g | Saturated Fat: 12g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Cholesterol: 146mg | Sodium: 148mg | Potassium: 700mg | Sugar: 2g | Vitamin A: 76.4% | Vitamin C: 3.6% | Calcium: 1.6% | Iron: 1.4%
Bacon Balsamic Brussels Sprouts | Our Paleo Life
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Bacon Balsamic Brussels Sprouts

An often overlooked veggie due to it's "weirdness", Brussels sprouts are surprisingly delicious and the most-requested vegetable in our home. Why? Because I cook them in bacon and drizzle it with balsamic vinegar. Doesn't get much better than that.
Course Side Dish
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 6
Calories 315kcal
Author Kendra Benson

Ingredients

  • 8 oz Bacon
  • 2-3 lbs Brussels Sprouts
  • 3/4 cup Dried Cranberries apple-juice sweetened
  • Splash Chicken or Vegetable Broth
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste
  • 3/4 cup Balsamic Vinegar we love fruit balsamics**, especially pomegranate and raspberry

Instructions

  • Add the balsamic vinegar to a small saucepan. Turn the heat up to medium and let simmer until reduced by about half. Do this first and it should be done by the time the sprouts are ready.
  • Using kitchen shears (or a knife, but using shears is much easier), cut the bacon into small pieces, about 1/2".
  • Place the bacon in a large, cold skillet. Turn heat up to medium-high and cook the bacon, stirring occasionally so it doesn't burn.
  • While the bacon is cooking, cut the bottom off each sprout (where it connected to the stem), remove the outer leaves, and cut in half (or quarter them if they're big). Set aside.
  • When the bacon is almost done (not all the way crispy, but close), remove with a slotted spoon and drain on paper towels. Keep as much bacon grease in the pan as possible.
  • Add the Brussels sprouts to the pan with the bacon grease, reduce heat to medium, and stir to coat all sprouts with the bacon fat. If your bacon didn't product much fat, add more if you have any reserved from previously cooking bacon, or add a bit of olive oil. You just need enough to make sure the sprouts aren't cooking in a dry pan.
  • Place a lid on the pan, and let cook for 5 minutes. Remove lid, stir sprouts and add a splash of broth. Put the lid back on and cook for another 5 minutes.
  • Remove the lid again, stir and check to be sure the sprouts are fork-tender. If not, cook a bit longer until they are.
  • Add the cooked bacon bits, cranberries, salt, and pepper to the pan. Stir to combine everything.
  • Serve hot with the balsamic reduction poured over it.

Notes

  • For Whole30, leave out the cranberries and maybe use a non-fruit balsamic.

Nutrition

Calories: 315kcal | Carbohydrates: 35g | Protein: 11g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 25mg | Sodium: 312mg | Potassium: 851mg | Fiber: 8g | Sugar: 18g | Vitamin A: 28.8% | Vitamin C: 194.7% | Calcium: 9% | Iron: 17.3%
Slowcooker Rotisserie Chicken | Our Paleo Life
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Slowcooker Rotisserie Chicken

Course Main Course
Prep Time 5 minutes
Cook Time 5 hours
Total Time 5 hours 5 minutes
Servings 6
Calories 250kcal
Author Kendra Benson

Ingredients

Instructions

  • Take 4 squares of tin foil and loosely ball them up. Place them in the bottom of the slow cooker. Set aside.
  • Rinse the chicken inside and out and pat dry. Coat the dry chicken with some oil and then generously coat with salt and pepper. Put the seasoned chicken on the foil boils and place the lid on the slowcooker.
  • Set it on HIGH for 4-5 hours or LOW for 6-8 hours. Baste halfway through.
  • Optional, but recommended if you have the time: Remove the chicken (carefully, it will be fall-apart-tender) from the slow cooker and place on a foil-lined broiler pan. Finish the chicken under the broiler (on LOW) to crisp it up a little bit. Let sit for 5-10 minutes before carving.

Nutrition

Calories: 250kcal | Protein: 19g | Fat: 18g | Saturated Fat: 4g | Cholesterol: 80mg | Sodium: 74mg | Potassium: 202mg | Vitamin A: 3% | Vitamin C: 2.1% | Calcium: 1.2% | Iron: 5.3%
Best Roasted Veggies - Our Paleo Life
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Best Roasted Veggies

Course Side Dish
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 6
Calories 205kcal
Author Kendra Benson

Ingredients

  • 2 small Broccoli Heads cut into florets
  • 1 head Cauliflower cut into florets
  • 2 Sweet Potatoes cut into 1/2" chunks
  • 12-15 Brussel Sprouts stems cut off, halved
  • 2-3 Beets diced
  • 1 entire bulb Garlic separated and cloves peeled
  • Olive Oil
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • Preheat the oven to 400F.
  • Line a large baking pan with parchment paper (not foil).
  • Place all veggies on the prepared baking sheet/jelly roll pan. Pour some olive oil evenly over the veggies (don't drench them, just a light coating).
  • Salt and pepper to taste, then mix everything together to evenly coat everything with the oil, salt, and pepper.
  • Place pan in the oven on the middle rack and roast for 50-60 minutes, stirring veggies 2-3 times.
  • You'll know they're done when the edges are crispy and brown and it smells amazing!

Nutrition

Calories: 205kcal | Carbohydrates: 30g | Protein: 8g | Fat: 7g | Saturated Fat: 1g | Sodium: 129mg | Potassium: 1133mg | Fiber: 8g | Sugar: 8g | Vitamin A: 139.5% | Vitamin C: 225.2% | Calcium: 12% | Iron: 13.5%
Creamy Lemon Artichoke Chicken {by Our Paleo Life}
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Creamy Lemon Slowcooker Chicken

Using ingredients you likely already have in your kitchen, this is a super easy meal that comes together quickly and tastes great as leftovers as well.The lemon isn't overpowering and the artichokes add great taste and texture.
Course Main Course
Prep Time 15 minutes
Cook Time 4 hours
Total Time 4 hours 15 minutes
Servings 8
Calories 447kcal
Author Kendra Benson

Ingredients

Instructions

Crockpot Method

  • Trim chicken thighs of any excess fat. Sprinkle both sides of the chicken evenly with salt and pepper.
  • Heat the oil in a large skillet over medium-high heat and add the chicken. Cook a couple minutes per side, until browned. Set aside.
  • Drain the artichoke hearts and cut into quarters (if they didn't already come cut). Place the artichokes in the bottom of the slow cooker. Add browned chicken to the slow cooker on top of the artichokes.
  • With a whisk, mix 2 tablespoons of the starch into the chicken broth, then add in the coconut milk. Pour mixture evenly over the chicken in the slow cooker.
  • Slice the lemon (not too thin, not too thick). Remove and discard any seeds. Place one lemon slice on top of each chicken thigh.
  • Cover and cook on HIGH for 4-6 hours. Remove the lemons and discard. With a slotted spoon, remove the chicken. Using 2 forks, shred the chicken and set aside.
  • Mix the remaining 1 tablespoon of starch with 1 tablespoon of water. Add to the crockpot and stir to thicken. Add the chicken back to the crockpot and stir to combine. Serve hot.

Nutrition

Calories: 447kcal | Carbohydrates: 10g | Protein: 20g | Fat: 35g | Saturated Fat: 9g | Cholesterol: 110mg | Sodium: 627mg | Potassium: 304mg | Fiber: 2g | Sugar: 1g | Vitamin A: 24.4% | Vitamin C: 40.2% | Calcium: 4% | Iron: 12.1%

Whole30 Week 2

You’ve made it past week 1, congratulations! Typically, the first week is always the most difficult, so getting over that hurdle is quite the accomplishment. The detox/carb flu stage can be rough, depending on how your diet was prior to starting the Whole30, so it may be worse for some than for others.

Also, as you’re probably aware of by now, leftovers play a big part in these meal plans. Make enough dinner the night before so you can just eat leftovers for lunch and not have to worry about planning and preparing an extra 7 meals each week. This will take a huge load off your shoulders and make the Whole30 much more enjoyable.

 

Whole30 Week 2 Meal Plan

DayBreakfastLunchDinner
Day 8Scrambled Eggs, Bacon, 1/2 Bell PepperLeftover Creamy Lemon ChickenStuffed Peppers
Day 9Mini Sweet Potato Souffle, Fried Eggs, Fresh Seasonal FruitLeftover Stuffed PeppersChicken Nuggets with Balsamic Ketchup & Crispy Bacon Broccoli
Day 10Fried Eggs & Jalapeño Poppers (1/2 batch)Crispy Chicken Salad (using leftover Chicken Nuggets)Sloppy Joes & Simple Green Beans1
Day 11Spicy Scrambled Egg HashLeftover Sloppy Joes & Green BeansChicken Bacon Ranch Skillet & Asparagus Potato Hash
Day 12Fried Eggs & Leftover Asparagus Potato HashLeftover Chicken Bacon Ranch & Fresh VeggiesBacon Bison Chili
Day 13Eggs in a NestLeftover Bacon Bison ChiliChicken Broccoli Bake
Day 14Fiesta Scrambled Eggs & Country PotatoesLeftover Chicken Broccoli BakeMinestrone Soup

Meal Plan Notes:

1 Simple Green Beans – No written recipe: Boil a large pot of salted water, add as many green beans as you want (make sure to cook enough for leftovers), boil for 2-3 minutes, strain water, drizzle a little olive oil and sprinkle with a little salt. Serve hot.

Whole30 Week 2 Planning Prep Tips:

  • Wash and cut all produce at the beginning of the week:
    • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
    • Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. For soup and chili ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting.
    • Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
    • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
  • Prepare bacon in advance and save your grease. Not only should you always be doing this, but you’ll need it for the Crispy Bacon Broccoli.
  • For Country Potatoes, bake and refrigerate the potatoes at least 1 day in advance. This is crucial to the recipe and will also save you time in the morning.
  • Prepare Jalapeño Poppers at least a day in advance so you can just heat them up in the morning.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Whole30 Week 2 Shopping List

  • 8 Bell Peppers
  • 1 Yellow Onions
  • 2 Shallots
  • 5 Sweet Potatoes
  • 4 lb White Potatoes
  • 1 bunch Bananas
  • 7 Jalapeño or Fresno Peppers
  • 1 Lemon
  • 2 Limes
  • White Mushrooms
  • Green Beans (as much as your family will eat + some for leftovers)
  • 1 bunch Asparagus
  • 2 Zucchini
  • Carrots (for snacks)
  • Celery (for snacks)
  • Cucumbers (for snacks)
  • 4 heads Broccoli
  • Seasonal Fruit of choice (enough for one breakfast)
  • Dill (fresh or freeze-dried)
  • 1 bulb Garlic
  • Mixed Salad Greens
  • 1 Apple
  • 2 Plum Tomatoes
  • 6 dozen Eggs
  • 1 Frozen Spinach
  • Baking Soda
  • Bay Leaves
  • Cinnamon
  • Ground Nutmeg
  • Chili Powder
  • Chipotle Pepper
  • Cayenne Pepper
  • Salt
  • Cumin
  • Dried Parsley
  • Oregano
  • Basil
  • Smoked Paprika
  • Black Pepper
  • Garlic powder
  • Onion powder
  • Allspice
  • 4-1/2 lb Bacon
  • 3 lb Ground Beef
  • 1 lb Ground Bison (or an extra lb of ground beef)
  • 3 large Chicken Breasts
  • 14 Chicken thighs (boneless, skinless)
  • 1-1/2 lb Chorizo
  • 1/3 cup Pecans
  • 1/2 cup raw cashews
  • 1/3 cup Flax seeds
  • Coconut Oil
  • 4 cups Olive Oil
  • Unsweetened Shredded Coconut
  • Nutritional Yeast
  • Arrowroot Starch
  • (3) 4 oz can Diced Jalapeños
  • (5) 14 oz can Diced Tomatoes
  • (4) 6 oz cans Tomato Paste
  • 1-1/3 cup Balsamic Vinegar (no added sugar)
  • Can of Black Olives
  • Yellow Mustard
  • 1 can Full-Fat Coconut Milk
  • 28 oz carton Chicken/Vegetable broth (no added sugar)

Whole30 Week 2 Breakfasts

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Mini Sweet Potato Souffles

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 -12
Author Kendra

Ingredients

  • 1 large Sweet Potato peeled & diced
  • 1 Banana peeled
  • 3 Eggs
  • 1/3 cup Pecans Walnuts, or Almonds
  • 1/3 cup Flax Seed Meal
  • 1/3 cup Coconut Oil softened or melted
  • 1 tsp Vanilla leave out for Whole30
  • 1 tsp Baking Powder
  • 1/4 tsp Baking Soda
  • 3/4 tsp Cinnamon
  • 1/8 tsp Ground Nutmeg
  • Pinch of Salt
  • Unsweetened Shredded Coconut to sprinkle on tops

Instructions

  • Preheat oven to 375 F.
  • Place sweet potato cubes in a microwave safe bowl, cover with water, and microwave until fork-tender (mine takes about 7-8 minutes). Drain the water.
  • If you have a Blendtec, Put all ingredients (except coconut) in the blender in the order listed. Press the Batter button.
  • If you don't have a Blendtec or have a regular blender, put the sweet potato and banana in a food processor or blender and puree. Then the nuts, flax seed meal, baking soda, baking powder, cinnamon, nutmeg, and salt. Puree until completely broken down and smooth.
  • Then add the wet ingredients: coconut oil, eggs, and vanilla extract. Puree until smooth.
  • Use silicone muffin liners for best results. If you don't have those, use 5" parchment paper squares pressed into the muffin liners. If you don't have parchment, use regular paper muffin liners (these stick a lot more).
  • Use an ice cream scoop to scoop out and pour ingredients into each cup. You're going for about 3/4 full here.
  • Sprinkle each souffle with the shredded coconut.
  • Bake souffles for 25-30 minutes or until the tops are a nice golden brown. The inside might still be a little soft.
  • Try to let them cool a bit before you eat them, it will help them firm up a bit more and be less mushy.
Jalapeno Poppers by The Primal Desire
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Jalapeño Poppers {by The Primal Desire}

Bacon wrapped or meat-free, these spicy creamy jalapeño poppers use nutritional yeast for a cheesy flavor without the dairy. Perfect for holiday parties.
Course Appetizer
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 12 peppers
Calories 162kcal
Author Holley Marth

Ingredients

  • 12 Jalapeño or Fresno peppers or some of both
  • 1 cup Raw Cashews soaked 24 hours
  • ½ cup Nutritional Yeast
  • 1 tsp Salt
  • 2 tbsp Lemon Juice
  • 12 strips Bacon optional
  • 24 Toothpicks or oven safe small skewers

Instructions

  • Cover cashews with water and pop in the fridge overnight.
  • Drain the cashews, saving 1/2 cup water.
  • In a food processor or blender pour the cashew water, and drained cashews, pulse.
  • Add nutritional yeast, lemon juice and salt. Pulse until smooth. Set aside.
  • Prepare the peppers, cutting them lengthwise and scooping out the seeds. I leave the stems on if possible. Gloves may be a good idea, those seeds under a nail can wreak havoc if unnoticed.
  • Spoon cashew cheese into jalapeño halves, filling them to a slight heap.
  • If you are using the bacon, cut the slices in half and wrap each pepper, securing with a skewer or tooth pick.
  • Pop in the oven 350°F 30-40 min (until bacon is cooked to your liking).

Nutrition

Serving: 2halves | Calories: 162kcal | Carbohydrates: 5g | Protein: 5g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 14mg | Sodium: 341mg | Potassium: 185mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3.2% | Vitamin C: 21.3% | Calcium: 0.7% | Iron: 5.3%
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Scrambled Egg Hash

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 2 -3
Author Kendra

Ingredients

Instructions

  • Place bacon pieces in a cold skillet (I prefer cast iron). Turn on heat to medium-high and cook the bacon, stirring occasionally to keep them from burning.
  • When they are not quite done (about 10-ish minutes), add the bell peppers and onions to the skillet. Continue cooking until they are slightly translucent, about 3-4 minutes.
  • Next, add the mushrooms, and cook for about 2 minutes. Then add the diced jalapenos.
  • Push the veggie mixture to the side of the skillet, leaving room for the eggs. Add you eggs to the skillet on the empty side and scramble for a bit. While the eggs are still not fully cooked, mix the veggies into the scrambled eggs and continue scrambling until the eggs are thoroughly cooked through.
  • Remove from heat and serve in bowls, preferably with a side of more bacon. Just sayin'.
Asparagus Potato Hash {by Our Paleo Life}
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Asparagus Potato Hash

Asparagus, white potatoes, and bacon combine to make an easy and delicious side dish that's paleo and Whole30, and is great for post-workout carbs.
Course Side Dish
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6
Calories 190kcal
Author Kendra Benson

Ingredients

  • 1/2 lb Bacon cut into 1/4" bits
  • 3 cups Red or White Potatoes diced into 1/4" - 1/2" cubes
  • 1/2 bundle Skinny Asparagus
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • Snap the ends off the asparagus and discard, then cut into 1" pieces. Set aside.
  • Heat a large skillet over medium-high heat. I prefer to use my CastLite pan, but a regular cast iron pan would be great.
  • Add the bacon pieces and cook until crispy, then remove with a slotted spoon to bowl and set aside. Leave the grease in the pan.
  • In the same skillet, add the diced potatoes. Reduce heat to medium. Stir to coat all the potatoes with the bacon fat. Let the potatoes sit for a few minutes, season with salt and pepper, and then stir. Continue cooking, stirring occasionally, until the potatoes are about 75% done.
  • Add the asparagus to the skillet and stir to combine with the potatoes. Continue cooking until potatoes are soft and asparagus is done (about 5-10 minutes).
  • Remove from heat and stir in the reserved bacon bits. Taste and add more salt and pepper, if desired. Serve hot.
  • This dish reheats great in a skillet and is actually best if you make it a day in advance (though it's not required).

Nutrition

Calories: 190kcal | Carbohydrates: 7g | Protein: 6g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 24mg | Sodium: 257mg | Potassium: 312mg | Fiber: 1g | Sugar: 1g | Vitamin A: 5.3% | Vitamin C: 6.2% | Calcium: 1.4% | Iron: 6.3%
Eggs in a Nest {by Our Paleo Life}
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Eggs In A Nest

Plain eggs and potatoes can be a boring breakfast day in and day out. Shake it up a bit by making these simple Eggs In A Nest. The sweet potatoes get a boost in flavor with the addition of sweet apples and a drizzle of balsamic vinegar.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 5
Calories 206kcal
Author Kendra Benson

Ingredients

  • 1 large Sweet Potato
  • 1 Sweet Apple we use Gala
  • 2 Tbsp Coconut Oil plus more for greasing muffin cups
  • 5 large Eggs
  • Sea Salt to taste
  • Chives optional
  • 3 slices uncooked Bacon diced small
  • Balsamic Vinegar optional

Instructions

  • Preheat the oven to 350°F. Lightly grease 5 cups of a jumbo muffin tin with the coconut oil. Set aside.
  • Peel the potato and apple and cut into large pieces (to fit into the food processor). In the bowl of a food processor with the shredder attachment, shred the apple and potato together.
  • In a large skillet (preferably non-stick or a well-seasoned cast iron), heat the 2 tablespoons coconut oil over medium heat. Add the shredded potato/apple and saute until softened, about 5 minutes, stirring occasionally. Salt to taste while cooking.
  • Using a 1/2 cup measuring cup, scoop the potatoes out of the skillet and into the greased jumbo muffin cups. Depending on the size of your potato, you may get slightly more or less than 5 cups. Using a small jar or cup, press an indentation into the potatoes, creating a well in the middle and pushing the potatoes up the sides of the muffin cup. This is your nest.
  • Crack one egg into the center of each potato nest. Sprinkle with chives (optional) and salt to taste.
  • Bake in the preheated oven for 15-20 minutes, or until eggs have reached your preferred doneness.
  • While the nests are baking, pan-fry the bacon over medium heat to desired crispness. Remove from pan with a slotted spoon and drain on a paper towel. Sprinkle bacon bits on top of cooked nests.

Nutrition

Serving: 1g | Calories: 206kcal | Carbohydrates: 10g | Protein: 7g | Fat: 14g | Saturated Fat: 7g | Cholesterol: 172mg | Sodium: 164mg | Potassium: 213mg | Fiber: 1g | Sugar: 5g | Vitamin A: 78.9% | Vitamin C: 2.8% | Calcium: 3.5% | Iron: 5.7%
Best Breakfast {by Our Paleo Life}
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Fiesta Scrambled Eggs

Spice up your boring breakfast with flavorful sauteed peppers and onions, and a sprinkle of fresh chives. These are the easiest and tastiest scrambled eggs.
Course Breakfast
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 4
Calories 214kcal
Author Kendra Benson

Ingredients

  • 2 Tbsp Olive Oil divided
  • 1/2 Red Bell Pepper diced
  • 1/2 Yellow Onion diced
  • Handful Chives chopped
  • 8 large Eggs
  • Sea Salt to taste
  • Ground Black Pepper to taste
  • Country Potatoes recipe below

Instructions

  • Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add diced peppers and onions and saute until soft and translucent. Remove from skillet and set aside.
  • Heat remaining tablespoon olive oil in the same skillet. Add the eggs and scramble while they cook. Add in the chives and sauteed peppers and onions before the eggs cook completely. Continue scrambling until the eggs are cooked through.
  • Sat and pepper to taste, serve right away with Fiesta Scrambled Eggs (recipe below).

Nutrition

Calories: 214kcal | Carbohydrates: 2g | Protein: 12g | Fat: 16g | Saturated Fat: 4g | Cholesterol: 372mg | Sodium: 143mg | Potassium: 189mg | Sugar: 1g | Vitamin A: 20.1% | Vitamin C: 24.3% | Calcium: 5.9% | Iron: 10.1%

Whole30 Week 2 Lunches

Creamy Lemon Artichoke Chicken {by Our Paleo Life}
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Creamy Lemon Slowcooker Chicken

Using ingredients you likely already have in your kitchen, this is a super easy meal that comes together quickly and tastes great as leftovers as well.The lemon isn't overpowering and the artichokes add great taste and texture.
Course Main Course
Prep Time 15 minutes
Cook Time 4 hours
Total Time 4 hours 15 minutes
Servings 8
Calories 447kcal
Author Kendra Benson

Ingredients

Instructions

Crockpot Method

  • Trim chicken thighs of any excess fat. Sprinkle both sides of the chicken evenly with salt and pepper.
  • Heat the oil in a large skillet over medium-high heat and add the chicken. Cook a couple minutes per side, until browned. Set aside.
  • Drain the artichoke hearts and cut into quarters (if they didn't already come cut). Place the artichokes in the bottom of the slow cooker. Add browned chicken to the slow cooker on top of the artichokes.
  • With a whisk, mix 2 tablespoons of the starch into the chicken broth, then add in the coconut milk. Pour mixture evenly over the chicken in the slow cooker.
  • Slice the lemon (not too thin, not too thick). Remove and discard any seeds. Place one lemon slice on top of each chicken thigh.
  • Cover and cook on HIGH for 4-6 hours. Remove the lemons and discard. With a slotted spoon, remove the chicken. Using 2 forks, shred the chicken and set aside.
  • Mix the remaining 1 tablespoon of starch with 1 tablespoon of water. Add to the crockpot and stir to thicken. Add the chicken back to the crockpot and stir to combine. Serve hot.

Nutrition

Calories: 447kcal | Carbohydrates: 10g | Protein: 20g | Fat: 35g | Saturated Fat: 9g | Cholesterol: 110mg | Sodium: 627mg | Potassium: 304mg | Fiber: 2g | Sugar: 1g | Vitamin A: 24.4% | Vitamin C: 40.2% | Calcium: 4% | Iron: 12.1%
Stuffed Peppers
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Paleo Stuffed Peppers

Course Main Course
Cuisine American, Mexican
Keyword mains, meat, peppers, stuffed
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 6
Calories 284kcal
Author Kendra Benson

Ingredients

  • 1 medium Yellow Onion
  • 2 cloves Garlic minced
  • 1 tsp Avocado Oil or Olive Oil + more for baking dish
  • 1 lb Grass-Fed Ground Beef or Bison
  • 1 Tbsp Ground Cumin
  • 2 tsp Dried Parsley
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Salt
  • Ground Black Pepper to taste
  • 1 (14.5 oz) can Diced Tomatoes
  • 1 (4 oz) can Diced Jalapenos or Mild Green Chiles drained
  • 1/2 can Black Olives drained and sliced
  • 3 large Bell Peppers halved and seeded

Instructions

  • Preheat the oven to 350°F.
  • Lightly oil a 9x13 glass baking dish with oil. Set aside.
  • In a large skillet, heat the 1 tsp olive oil over medium heat. Add the onions and garlic to the skillet and saute until the onions are translucent.
  • Add the ground bison/beef, cumin, parsley, paprika, salt, and pepper to the skillet and cook until the bison/beef is completely browned, breaking up with the back of a wooden spoon.
  • Stir in the can of tomatoes, drained jalapenos/chiles, and 1/2 of the olives until evenly combined. Remove from heat.
  • Using a large cookie scoop (easiest) or a spoon, scoop the meat mixture into the hollowed out pepper halves. sprinkle the remaining half of black olives on top of the stuffed peppers.
  • Place the peppers, cut side up, in the oiled baking dish. Bake in the preheated oven for 30 minutes.
  • Serve hot with a side of guacamole and ranch dressing (optional).

Nutrition

Calories: 284kcal | Carbohydrates: 8g | Protein: 14g | Fat: 21g | Saturated Fat: 6g | Cholesterol: 53mg | Sodium: 757mg | Potassium: 435mg | Fiber: 3g | Sugar: 4g | Vitamin A: 55.8% | Vitamin C: 129.2% | Calcium: 5.3% | Iron: 15.3%
Paleo Chicken Nuggets with Honey Mustard Sauce | Our Paleo Life
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Paleo Chicken Nuggets with Honey Mustard Sauce

Course Main Course
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Servings 4
Calories 1316kcal
Author Kendra Benson

Ingredients

Instructions

  • Place the shredded coconut, arrowroot starch, salt, cinnamon, and chile powder in a gallon-size zip-top bag or large storage container with a tight-fitting lid. The plastic bag method is the least messy, so I highly suggest that. Seal it and give it a good shake to mix everything together. Set aside.
  • Using kitchen shears, trim any fat off the chicken and cut into bite-sized pieces.
  • Place all chicken pieces in the plastic bag, seal, and start shaking until all chicken pieces are coated. Set aside.
  • Heat a large skillet over medium-high heat. Add enough coconut oil to have a thin layer on the bottom, about a tablespoon or two, depending on your skillet size.
  • Using a slotted spoon, take chicken out of the bag and place in the skillet. Don't cook it all at once, add just enough so the pieces aren't touching. It takes me about 3-4 batches to cook them all.
  • Cook about 2-3 minutes, when the chicken is turning opaque and white about halfway up the sides. This may take longer depending on how big you cut them.
  • Using a wooden spatula, gently scrape/scoop the chicken to flip them over and continue cooking until they are cooked all the way through.
  • Remove and drain on a paper towel-lined plate.
  • Repeat steps 5-8 until all chicken is cooked. Serve with Honey Mustard Dip.

Nutrition

Calories: 1316kcal | Carbohydrates: 43g | Protein: 147g | Fat: 60g | Saturated Fat: 35g | Cholesterol: 447mg | Sodium: 3242mg | Potassium: 2763mg | Fiber: 9g | Sugar: 6g | Vitamin A: 12.1% | Vitamin C: 9.9% | Calcium: 7.2% | Iron: 23.8%
Crispy Chicken Salad | Our Paleo Life
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Crispy Chicken Salad

Leftover Paleo Chicken Nuggets are the star in this salad, but if you don't have any, they're worth making a fresh batch. This is a salad that even the kids will want to eat. Don't forget the Honey Mustard Dressing.
Course Main Course
Prep Time 10 minutes
Author Kendra Benson

Ingredients

  • Leftover Grain-Free Chicken Nuggets or you could just make new nuggets for this tasty salad if you don't have any leftovers
  • Mixed Salad Greens
  • Sweet Apple
  • Cucumber
  • Plum Tomato
  • Apple Juice-Sweetened Dried Cranberries
  • Salad Dressing of choice a simple oil/vinegar or leftover Honey Mustard from your nuggets would be perfect
  • Shredded Cheese totally optional, if you can tolerate dairy

Instructions

  • Heat a toaster oven to 400°F (or the big oven if you don't have a toaster oven). Reheat the Chicken Nuggets in the oven for about 5-10 minutes.
  • While the chicken is reheating, chop the cucumbers, apples, and tomato.
  • Toss the chopped produce and cranberries with the mixed salad greens.
  • Top your salad with your reheated crispy chicken pieces, a little shredded cheese (if you're primal and/or consuming dairy), and the dressing of your choice.
  • Enjoy the heck out of your deliciously easy meal.

Notes

*NOTE: If you're on a Whole30, leave out the cranberries and cheese, and stick to a simple oil/vinegar dressing with no sugars or honey added.
Sloppy Joes {by Our Paleo Life}
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Sloppy Joe’s

Traditionally made with brown sugar, this paleo version relies on the natural sweetness of tomatoes and maybe a bit of coconut sugar if you prefer. Piled on top of paleo waffle, this is about as perfect a comfort food as you can get.
Course Main Course
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 6 servings
Calories 465kcal
Author Kendra Benson

Ingredients

Instructions

  • In a large skillet over a medium flame, cook the ground beef, onion, and bell pepper until the beef is completely browned and the veggies have softened.
  • Stir in the garlic powder, mustard, ketchup, and coconut sugar until evenly combined.
  • Reduce heat to medium-low and simmer for 10-20 minutes, or until thickened and spoonable. Season with salt and pepper to taste.
  • Serve in a bowl (for Whole30) or open-faced over a single waffle (our non-Whole30 preferred method of eating this dish).

Nutrition

Calories: 465kcal | Carbohydrates: 17g | Protein: 26g | Fat: 30g | Saturated Fat: 11g | Cholesterol: 107mg | Sodium: 381mg | Potassium: 754mg | Sugar: 13g | Vitamin A: 6.2% | Vitamin C: 16.2% | Calcium: 2.9% | Iron: 16.5%
Chicken Bacon Ranch Skillet | Our Paleo Life
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Chicken Bacon Ranch Skillet

There are two ways to make this dinner: paleo or primal. We are not hard and fast on the no-dairy rule in paleo. We avoid nearly all dairy, but on occasion we will eat some cheese or use butter in cooking. Feel free to leave out the cheese if dairy bothers you. It's all good.
Course Main Course
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6
Calories 513kcal
Author Kendra Benson

Ingredients

Instructions

  • Using kitchen shears (easiest method) or a knife, cut bacon into small pieces, about 1/2" pieces.
  • Place bacon in a large, cold cast iron skillet. Turn heat up to medium and let the bacon pieces cook while stirring occasionally. Cook until it's almost completely cooked, but not too crispy. Remove from the skillet with a slotted spoon and drain on a paper towel lined plate.
  • While the bacon is cooking, trim the fat from the chicken and cut into bite-size pieces. I love using kitchen shears for this too. Season with salt and pepper to taste. Go a little light on the salt since the bacon will likely be salty enough.
  • Add the chicken to the skillet after removing the bacon and cook in the bacon grease left in the pan. Cook until no longer pink. Remove from heat.
  • Add the bacon back to the skillet and gently stir to mix the bacon and chicken.
  • Sprinkle cheddar cheese (if using) on top. Drizzle ranch over the top.

Notes

  • Nutritional Facts do not include ranch or cheese, as those amounts will vary based on personal preference.

Nutrition

Calories: 513kcal | Protein: 30g | Fat: 42g | Saturated Fat: 12g | Cholesterol: 176mg | Sodium: 407mg | Potassium: 395mg | Vitamin A: 2.7% | Calcium: 1.4% | Iron: 6.6%
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Bacon Bison Chili

Prep Time 10 minutes
Cook Time 2 hours 30 minutes
Total Time 2 hours 40 minutes
Servings 6
Calories 341kcal
Author Kendra Benson

Ingredients

  • 1 lb Ground Bison
  • 6 oz Uncured Smoked Bacon diced
  • 1 Yellow Onion diced
  • 2 Bell Peppers red or yellow, diced
  • 1 Jalapeno Pepper seeded and diced
  • 1 large Carrot diced
  • 2 Cloves Garlic minced
  • 2 14.5 oz cans Diced Tomatoes
  • 1 Tbsp Cumin
  • 1 tsp Smoked Paprika
  • 3/4 tsp Chipotle Pepper
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • In a large cast iron skillet (or non-stick skillet), add the bacon pieces. Turn the heat up to medium and cook the bacon for about 5 minutes, stirring frequently.
  • Add the onion, bell peppers, jalapeno, carrots, and garlic to the skillet with the bacon. Saute, stirring frequently, for about 10 minutes, until the veggies are crisp tender.
  • While the veggies are cooking, heat a large stockpot over medium heat and add the ground bison. Cook until it is browned all the way through, breaking it up with a wooden spoon as it cooks.
  • When the bison is completely cooked, add all the veggies to the stockpot.
  • Add the tomatoes and all the spices. Stir to combine everything in the pot.
  • Bring to a boil and then reduce heat to low. Cover and let simmer for 2 hours.
  • Serve hot.

Nutrition

Calories: 341kcal | Carbohydrates: 12g | Protein: 19g | Fat: 23g | Saturated Fat: 8g | Cholesterol: 71mg | Sodium: 456mg | Potassium: 720mg | Fiber: 3g | Sugar: 6g | Vitamin A: 72.6% | Vitamin C: 83.1% | Calcium: 7.3% | Iron: 24.4%
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Chicken Broccoli Bake

Course Main Course
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4
Calories 698kcal
Author Kendra Benson

Ingredients

  • 2 heads Broccoli cut into florets
  • 1 large Sweet Potato peeled and cut into bite-size cubes
  • 6 Chicken Thighs I prefer mine boneless, skinless
  • 1/2 cup Avocado or Olive Oil
  • 1 1/2 tsp Garlic Powder
  • 1/2 tsp Oregano
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Instructions

  • Preheat oven to 375°F. Place chicken, broccoli, and sweet potato cubes in a 9×13 glass baking dish. Drizzle olive oil over them and stir to evenly coat.
  • Spread out the chicken evenly in the dish and spread the veggies around and on top of the chicken evenly. Sprinkle the garlic powder, oregano, salt, and pepper on top.
  • Bake in preheated oven for 45 minutes, uncovered. Remove from oven and let chicken rest a few minutes before serving to keep the juices inside.

Nutrition

Calories: 698kcal | Carbohydrates: 18g | Protein: 32g | Fat: 55g | Saturated Fat: 10g | Cholesterol: 166mg | Sodium: 197mg | Potassium: 914mg | Fiber: 4g | Sugar: 4g | Vitamin A: 145.2% | Vitamin C: 139.2% | Calcium: 8.7% | Iron: 13.6%

Whole30 Week 2 Dinners

Stuffed Peppers
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Paleo Stuffed Peppers

Course Main Course
Cuisine American, Mexican
Keyword mains, meat, peppers, stuffed
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 6
Calories 284kcal
Author Kendra Benson

Ingredients

  • 1 medium Yellow Onion
  • 2 cloves Garlic minced
  • 1 tsp Avocado Oil or Olive Oil + more for baking dish
  • 1 lb Grass-Fed Ground Beef or Bison
  • 1 Tbsp Ground Cumin
  • 2 tsp Dried Parsley
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Salt
  • Ground Black Pepper to taste
  • 1 (14.5 oz) can Diced Tomatoes
  • 1 (4 oz) can Diced Jalapenos or Mild Green Chiles drained
  • 1/2 can Black Olives drained and sliced
  • 3 large Bell Peppers halved and seeded

Instructions

  • Preheat the oven to 350°F.
  • Lightly oil a 9x13 glass baking dish with oil. Set aside.
  • In a large skillet, heat the 1 tsp olive oil over medium heat. Add the onions and garlic to the skillet and saute until the onions are translucent.
  • Add the ground bison/beef, cumin, parsley, paprika, salt, and pepper to the skillet and cook until the bison/beef is completely browned, breaking up with the back of a wooden spoon.
  • Stir in the can of tomatoes, drained jalapenos/chiles, and 1/2 of the olives until evenly combined. Remove from heat.
  • Using a large cookie scoop (easiest) or a spoon, scoop the meat mixture into the hollowed out pepper halves. sprinkle the remaining half of black olives on top of the stuffed peppers.
  • Place the peppers, cut side up, in the oiled baking dish. Bake in the preheated oven for 30 minutes.
  • Serve hot with a side of guacamole and ranch dressing (optional).

Nutrition

Calories: 284kcal | Carbohydrates: 8g | Protein: 14g | Fat: 21g | Saturated Fat: 6g | Cholesterol: 53mg | Sodium: 757mg | Potassium: 435mg | Fiber: 3g | Sugar: 4g | Vitamin A: 55.8% | Vitamin C: 129.2% | Calcium: 5.3% | Iron: 15.3%
Paleo Chicken Nuggets with Honey Mustard Sauce | Our Paleo Life
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Paleo Chicken Nuggets with Honey Mustard Sauce

Course Main Course
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Servings 4
Calories 1316kcal
Author Kendra Benson

Ingredients

Instructions

  • Place the shredded coconut, arrowroot starch, salt, cinnamon, and chile powder in a gallon-size zip-top bag or large storage container with a tight-fitting lid. The plastic bag method is the least messy, so I highly suggest that. Seal it and give it a good shake to mix everything together. Set aside.
  • Using kitchen shears, trim any fat off the chicken and cut into bite-sized pieces.
  • Place all chicken pieces in the plastic bag, seal, and start shaking until all chicken pieces are coated. Set aside.
  • Heat a large skillet over medium-high heat. Add enough coconut oil to have a thin layer on the bottom, about a tablespoon or two, depending on your skillet size.
  • Using a slotted spoon, take chicken out of the bag and place in the skillet. Don't cook it all at once, add just enough so the pieces aren't touching. It takes me about 3-4 batches to cook them all.
  • Cook about 2-3 minutes, when the chicken is turning opaque and white about halfway up the sides. This may take longer depending on how big you cut them.
  • Using a wooden spatula, gently scrape/scoop the chicken to flip them over and continue cooking until they are cooked all the way through.
  • Remove and drain on a paper towel-lined plate.
  • Repeat steps 5-8 until all chicken is cooked. Serve with Honey Mustard Dip.

Nutrition

Calories: 1316kcal | Carbohydrates: 43g | Protein: 147g | Fat: 60g | Saturated Fat: 35g | Cholesterol: 447mg | Sodium: 3242mg | Potassium: 2763mg | Fiber: 9g | Sugar: 6g | Vitamin A: 12.1% | Vitamin C: 9.9% | Calcium: 7.2% | Iron: 23.8%
Paleo Balsamic Ketchup {by Our Paleo Life}
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Balsamic Ketchup

It's basically impossible to find any ketchup in the store without some form of added refined sugar or weird preservatives, so make your own. This recipe not only leaves out the nasty stuff and is only sweetened with honey (you may also opt to not sweeten it at all), but it has the perfect blend of flavors from tomatoes and balsamic vinegar.
Cook Time 15 minutes
Servings 3 cups
Calories 29kcal
Author Kendra Benson

Ingredients

Instructions

  • Combine all ingredients in a medium saucepan over medium heat. Use a whisk to combine everything evenly and get rid of any lumps.
  • Bring to a simmer and continue cooking for 10 minutes, stirring occasionally.
  • Remove from heat and pour into a glass storage container of your choice (I love using recycled sauce/ketchup bottles).
  • Store in the refrigerator.

Notes

  • This ketchup becomes sweeter the longer it is left in the fridge. If you anticipate using all of it within a week, maybe 2, I would recommend using all the honey. If you are making this for future consumption, only use about half of the honey listed.
  • As mentioned above, this ketchup becomes sweeter the longer it is stored. It will even be sweet without the honey if stored for too long. Try to use it early on to avoid an overly sweet condiment.
  • If you omit the honey, carbs are 3g per serving with 18 calories.

Nutrition

Serving: 2Tbsp | Calories: 29kcal | Carbohydrates: 6g | Sodium: 126mg | Potassium: 153mg | Sugar: 5g | Vitamin A: 4.3% | Vitamin C: 3.8% | Calcium: 0.7% | Iron: 2.7%
Crispy Bacon Broccoli {by Our Paleo Life}
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Crispy Bacon Broccoli

How do you make sure kids will eat all their broccoli and not feed it to the dog? Cook it in bacon, of course! This super simple side dish will get gobbled up in no time, guaranteed.
Course Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 6
Calories 93kcal
Author Kendra Benson

Ingredients

  • 6 cups Broccoli Florets bite-size
  • 3 Tbsp Bacon Fat
  • Sea Salt to taste

Instructions

  • In a large skillet (either non-stick or stainless is fine), melt the bacon fat over medium-high heat.
  • Add the broccoli and stir to coat all of it with the melted fat. Continue cooking, stirring occasionally to prevent burning and to cook evenly.
  • When some of the broccoli (not all) is crispy and browned, remove from heat and season with salt, to taste. Serve hot.

Nutrition

Calories: 93kcal | Carbohydrates: 6g | Protein: 2g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 6mg | Sodium: 40mg | Potassium: 287mg | Fiber: 2g | Sugar: 1g | Vitamin A: 11.3% | Vitamin C: 98.4% | Calcium: 4.3% | Iron: 3.7%
Sloppy Joes {by Our Paleo Life}
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Sloppy Joe’s

Traditionally made with brown sugar, this paleo version relies on the natural sweetness of tomatoes and maybe a bit of coconut sugar if you prefer. Piled on top of paleo waffle, this is about as perfect a comfort food as you can get.
Course Main Course
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 6 servings
Calories 465kcal
Author Kendra Benson

Ingredients

Instructions

  • In a large skillet over a medium flame, cook the ground beef, onion, and bell pepper until the beef is completely browned and the veggies have softened.
  • Stir in the garlic powder, mustard, ketchup, and coconut sugar until evenly combined.
  • Reduce heat to medium-low and simmer for 10-20 minutes, or until thickened and spoonable. Season with salt and pepper to taste.
  • Serve in a bowl (for Whole30) or open-faced over a single waffle (our non-Whole30 preferred method of eating this dish).

Nutrition

Calories: 465kcal | Carbohydrates: 17g | Protein: 26g | Fat: 30g | Saturated Fat: 11g | Cholesterol: 107mg | Sodium: 381mg | Potassium: 754mg | Sugar: 13g | Vitamin A: 6.2% | Vitamin C: 16.2% | Calcium: 2.9% | Iron: 16.5%
Chicken Bacon Ranch Skillet | Our Paleo Life
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Chicken Bacon Ranch Skillet

There are two ways to make this dinner: paleo or primal. We are not hard and fast on the no-dairy rule in paleo. We avoid nearly all dairy, but on occasion we will eat some cheese or use butter in cooking. Feel free to leave out the cheese if dairy bothers you. It's all good.
Course Main Course
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6
Calories 513kcal
Author Kendra Benson

Ingredients

Instructions

  • Using kitchen shears (easiest method) or a knife, cut bacon into small pieces, about 1/2" pieces.
  • Place bacon in a large, cold cast iron skillet. Turn heat up to medium and let the bacon pieces cook while stirring occasionally. Cook until it's almost completely cooked, but not too crispy. Remove from the skillet with a slotted spoon and drain on a paper towel lined plate.
  • While the bacon is cooking, trim the fat from the chicken and cut into bite-size pieces. I love using kitchen shears for this too. Season with salt and pepper to taste. Go a little light on the salt since the bacon will likely be salty enough.
  • Add the chicken to the skillet after removing the bacon and cook in the bacon grease left in the pan. Cook until no longer pink. Remove from heat.
  • Add the bacon back to the skillet and gently stir to mix the bacon and chicken.
  • Sprinkle cheddar cheese (if using) on top. Drizzle ranch over the top.

Notes

  • Nutritional Facts do not include ranch or cheese, as those amounts will vary based on personal preference.

Nutrition

Calories: 513kcal | Protein: 30g | Fat: 42g | Saturated Fat: 12g | Cholesterol: 176mg | Sodium: 407mg | Potassium: 395mg | Vitamin A: 2.7% | Calcium: 1.4% | Iron: 6.6%
Asparagus Potato Hash {by Our Paleo Life}
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Asparagus Potato Hash

Asparagus, white potatoes, and bacon combine to make an easy and delicious side dish that's paleo and Whole30, and is great for post-workout carbs.
Course Side Dish
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6
Calories 190kcal
Author Kendra Benson

Ingredients

  • 1/2 lb Bacon cut into 1/4" bits
  • 3 cups Red or White Potatoes diced into 1/4" - 1/2" cubes
  • 1/2 bundle Skinny Asparagus
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • Snap the ends off the asparagus and discard, then cut into 1" pieces. Set aside.
  • Heat a large skillet over medium-high heat. I prefer to use my CastLite pan, but a regular cast iron pan would be great.
  • Add the bacon pieces and cook until crispy, then remove with a slotted spoon to bowl and set aside. Leave the grease in the pan.
  • In the same skillet, add the diced potatoes. Reduce heat to medium. Stir to coat all the potatoes with the bacon fat. Let the potatoes sit for a few minutes, season with salt and pepper, and then stir. Continue cooking, stirring occasionally, until the potatoes are about 75% done.
  • Add the asparagus to the skillet and stir to combine with the potatoes. Continue cooking until potatoes are soft and asparagus is done (about 5-10 minutes).
  • Remove from heat and stir in the reserved bacon bits. Taste and add more salt and pepper, if desired. Serve hot.
  • This dish reheats great in a skillet and is actually best if you make it a day in advance (though it's not required).

Nutrition

Calories: 190kcal | Carbohydrates: 7g | Protein: 6g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 24mg | Sodium: 257mg | Potassium: 312mg | Fiber: 1g | Sugar: 1g | Vitamin A: 5.3% | Vitamin C: 6.2% | Calcium: 1.4% | Iron: 6.3%
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Bacon Bison Chili

Prep Time 10 minutes
Cook Time 2 hours 30 minutes
Total Time 2 hours 40 minutes
Servings 6
Calories 341kcal
Author Kendra Benson

Ingredients

  • 1 lb Ground Bison
  • 6 oz Uncured Smoked Bacon diced
  • 1 Yellow Onion diced
  • 2 Bell Peppers red or yellow, diced
  • 1 Jalapeno Pepper seeded and diced
  • 1 large Carrot diced
  • 2 Cloves Garlic minced
  • 2 14.5 oz cans Diced Tomatoes
  • 1 Tbsp Cumin
  • 1 tsp Smoked Paprika
  • 3/4 tsp Chipotle Pepper
  • Sea Salt to taste
  • Ground Black Pepper to taste

Instructions

  • In a large cast iron skillet (or non-stick skillet), add the bacon pieces. Turn the heat up to medium and cook the bacon for about 5 minutes, stirring frequently.
  • Add the onion, bell peppers, jalapeno, carrots, and garlic to the skillet with the bacon. Saute, stirring frequently, for about 10 minutes, until the veggies are crisp tender.
  • While the veggies are cooking, heat a large stockpot over medium heat and add the ground bison. Cook until it is browned all the way through, breaking it up with a wooden spoon as it cooks.
  • When the bison is completely cooked, add all the veggies to the stockpot.
  • Add the tomatoes and all the spices. Stir to combine everything in the pot.
  • Bring to a boil and then reduce heat to low. Cover and let simmer for 2 hours.
  • Serve hot.

Nutrition

Calories: 341kcal | Carbohydrates: 12g | Protein: 19g | Fat: 23g | Saturated Fat: 8g | Cholesterol: 71mg | Sodium: 456mg | Potassium: 720mg | Fiber: 3g | Sugar: 6g | Vitamin A: 72.6% | Vitamin C: 83.1% | Calcium: 7.3% | Iron: 24.4%
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Chicken Broccoli Bake

Course Main Course
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4
Calories 698kcal
Author Kendra Benson

Ingredients

  • 2 heads Broccoli cut into florets
  • 1 large Sweet Potato peeled and cut into bite-size cubes
  • 6 Chicken Thighs I prefer mine boneless, skinless
  • 1/2 cup Avocado or Olive Oil
  • 1 1/2 tsp Garlic Powder
  • 1/2 tsp Oregano
  • Sea Salt to taste
  • Fresh Ground Black Pepper to taste

Instructions

  • Preheat oven to 375°F. Place chicken, broccoli, and sweet potato cubes in a 9×13 glass baking dish. Drizzle olive oil over them and stir to evenly coat.
  • Spread out the chicken evenly in the dish and spread the veggies around and on top of the chicken evenly. Sprinkle the garlic powder, oregano, salt, and pepper on top.
  • Bake in preheated oven for 45 minutes, uncovered. Remove from oven and let chicken rest a few minutes before serving to keep the juices inside.

Nutrition

Calories: 698kcal | Carbohydrates: 18g | Protein: 32g | Fat: 55g | Saturated Fat: 10g | Cholesterol: 166mg | Sodium: 197mg | Potassium: 914mg | Fiber: 4g | Sugar: 4g | Vitamin A: 145.2% | Vitamin C: 139.2% | Calcium: 8.7% | Iron: 13.6%
Slowcooker Minestrone Soup
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Crockpot Paleo Minestrone Soup

Cook Time varies depending on if you use the slowcooker (6-8 hours) method or the Instant Pot (35 minutes).
Course Main Course
Servings 12
Calories 254kcal
Author Kendra Benson

Ingredients

Instructions

Instant Pot (Electric Pressure Cooker) Method

  • Place the olive oil in the bottom of the Instant Pot. Add the prepared sweet potatoes, carrots, celery, zucchini, shallots, and garlic to the crock pot. Pour in the chicken/vegetable broth.
  • Add the entire can of diced tomatoes, oregano, basil, parsley, cayenne, salt, and crumbled pork.
  • Stir everything together and add the bay leaves. Put the lid on and turn to lock it in place, moving the vent to the "Sealing" position. Press the "Soup/Stew" button (it will start on it's own). When the cycle is complete, manually release the pressure. When all the pressure is released, carefully open the lid away from your face.
  • Add the spinach to the hot soup and let it wilt. Remove bay leaves before serving.
  • Store leftovers in the fridge for up to a week or freeze in individual portions for up to 6 months.

Crockpot (Slowcooker) Method

  • Place the olive oil in the bottom of a crock pot. Add the prepared sweet potatoes, carrots, celery, zucchini, shallots, and garlic to the crock pot. Pour in the chicken/vegetable broth.
  • Add the entire can of diced tomatoes, oregano, basil, parsley, cayenne, salt, and crumbled pork.
  • Stir everything together, add the bay leaves, cover, and cook on low for 6-8 hours (we prefer 8 hours). Add the spinach to the hot soup and let it wilt. Remove bay leaves before serving.
  • Store leftovers in the fridge for up to a week or freeze in individual portions for up to 6 months.

Nutrition

Calories: 254kcal | Carbohydrates: 10g | Protein: 11g | Fat: 18g | Saturated Fat: 5g | Cholesterol: 42mg | Sodium: 625mg | Potassium: 544mg | Fiber: 2g | Sugar: 4g | Vitamin A: 86.2% | Vitamin C: 17.5% | Calcium: 5.7% | Iron: 10.6%

Whole30 Week 3

Halfway there!! How are you doing? Are things getting any easier for you? You should be past the hard part and be well on your way to change and healing your body. I hope you’re starting to feel the positive effects of the Whole30 by now. If not, you will soon, I promise.

If you find that you eat more than you planned at dinner, and don’t have any leftovers, my fallback is always Chicken Salad, tuna salad, egg salad, or a simple green salad. Something simple and you can’t go wrong with any of those. I didn’t include ingredients in the Grocery List for these extras, but maybe something to keep on hand just in case, you know?

Also, Week 3 and 4 will have 8 days each, rather than 7, to make sure there are a full 30 days in this 4-week meal plan.

Whole30 Week 3 Meal Plan

Meal Plan Notes:

1 Sausage, sauerkraut, and peppers – No written recipe: Chop up 1 sausage into bite-size pieces and slice a bell pepper. Cook all 3 ingredients in a hot skillet with a small bit of bacon grease until cooked through and hot.

Meal Planning Prep Tips (Week 3):

  • Wash and cut all produce at the beginning of the week:
    • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
    • Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. For Chicken Noodle Soup, Beef Stew, and Taco Salad ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting the night of.
    • Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
    • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
  • ALWAYS save your bacon grease. It’s a great cooking fat and is needed for the Easy Peasy Chicken Thighs.
  • Prepare the Eggs In A Nest, Egg Muffins, and Mini Sweet Potato Souffles in advance. All will store well in the fridge and reheat in the microwave just fine. Or they taste just as good cold or at room temp, whatever your preference.
  • Make a couple extra hard-boiled eggs so you can have some for the Chicken Bacon Salad.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Whole30 Week 3 Shopping List

  • 6 Bell Peppers
  • 1 Hot Pepper
  • 8 Yellow Onions
  • 7 Apples
  • 10 Sweet Potatoes
  • 1 Banana
  • 1 Lemon
  • 2 Limes
  • 1 bulb Garlic
  • 3-4 Avocados
  • Mixed Salad Greens
  • Romaine Lettuce
  • Iceberg Lettuce
  • 3-4 Tomatoes
  • 6-7 large Zucchini
  • 5 lb bag of Carrots
  • 2-3 Cucumbers
  • 1 bunch Skinny Asparagus
  • 1 head Cauliflower
  • 2 small heads Broccoli
  • 3-4 lb Brussels Sprouts
  • 2-3 Beets
  • Grapes
  • Celery
  • Chives (freeze dried is fine)
  • Sauerkraut
  • Salsa (no added sugar)
  • 7 lb Grass-Fed Beef
  • 1.5 lb Beef Stew Meat
  • 2 lb Chorizo
  • 1 lb Ground Pork
  • 3.5 lb Uncured Bacon
  • 1 pkg Aidells Chicken Apple Sausage
  • 1 (3-4 lb) Whole Chicken (or chicken pieces)
  • 14 Chicken Thighs (bonesless, skinless)
  • Sea Salt
  • Ground Black Pepper
  • Ground Cinnamon
  • Ground Nutmeg
  • 1 Vanilla Bean
  • Ground Mustard
  • Garlic Powder
  • Onion Powder
  • Italian Seasoning
  • Smoked Paprika
  • Parsley
  • Basil
  • Cayenne Pepper
  • Chipotle Powder
  • Red Pepper Flakes
  • Chili Powder
  • Cumin
  • Oregano
  • Baking Powder
  • Baking Soda
  • 6 dozen Eggs
  • 1 small bag Frozen Strawberries
  • At least 3 cups Olive Oil
  • Coconut Oil
  • Pecans
  • Blanched Slivered Almonds
  • Sunflower Seed Kernels (raw)
  • Flax Seeds
  • Unsweetened Shredded Coconut
  • Balsamic Vinegar
  • 4 cans Full-Fat Coconut Milk
  • 1 can Black Olives
  • 2 (8 oz) can Tomato Sauce
  • 1 (6 oz) can Tomato Paste
  • 1 (28 oz) can Diced Tomatoes
  • 24 oz Beef Broth (no added sugar)
  • 1 small can/carton Chicken or Vegetable broth (no added sugar)
  • 14 oz can Artichoke Hearts (in water)
  • 1 small jar Dill Pickles (no sugar added)
  • Arrowroot, Tapioca, or Potato Starch
  • Nutritional Yeast
  • Fruit-Juice Sweetened Dried Cranberries (can leave out if you can’t find juice-sweetened)

Whole30 Week 3 Breakfasts

Best Breakfast {by Our Paleo Life}
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Fiesta Scrambled Eggs

Spice up your boring breakfast with flavorful sauteed peppers and onions, and a sprinkle of fresh chives. These are the easiest and tastiest scrambled eggs.
Course Breakfast
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 4
Calories 214kcal
Author Kendra Benson

Ingredients

  • 2 Tbsp Olive Oil divided
  • 1/2 Red Bell Pepper diced
  • 1/2 Yellow Onion diced
  • Handful Chives chopped
  • 8 large Eggs
  • Sea Salt to taste
  • Ground Black Pepper to taste
  • Country Potatoes recipe below

Instructions

  • Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add diced peppers and onions and saute until soft and translucent. Remove from skillet and set aside.
  • Heat remaining tablespoon olive oil in the same skillet. Add the eggs and scramble while they cook. Add in the chives and sauteed peppers and onions before the eggs cook completely. Continue scrambling until the eggs are cooked through.
  • Sat and pepper to taste, serve right away with Fiesta Scrambled Eggs (recipe below).

Nutrition

Calories: 214kcal | Carbohydrates: 2g | Protein: 12g | Fat: 16g | Saturated Fat: 4g |