Breakfast. Lunch. Dinner #1


Here at the Foodee Project & Free Range CrossFit we are tackling the Whole30 program to start the new year off with a healthy bang. Each week we will be posting our grocery list with the meals we will be cooking. As an added helper for anyone looking for some guidance on this program, we have also documented how we prepared our meals ahead of time for the week. Instead of spending 30-40 minutes each day prepping, cooking, and cleaning up after meals, we decided to do as much prep-work in one day as we could in order to lessen the load of cooking each day during our busy week.

This week we have included a breakfast loaf that we have pre-made and portioned for the entire week. There is a LARGE salad to complement any of the other meals. And lastly, the fun part:

We are cooking six dinners this week. Our lunches the follow afternoon will consist of left-overs from dinner the night before, along with some portion of the salad we prepared. To make things fun and a little easier in the prep department, we picked three pairs of meals that each shared a common ingredient. Below you will notice the similar recipes are grouped together and share a common item to be prepped for the week (In some cases we have modified the original recipe to help with preparation, so be mindful of the notes!). You can tackle each of these pieces of preparation on their own or try and knock it out in one day. Audrey and I were able to make it through all the prepping and document it in under 3 hours. Not bad considering the amount of time this will save throughout the week.

So, hit the grocery store, turn on some tunes, and get to cooking! Best of luck on the Whole30 Program!

We’d love to hear what you think about our list, be sure to let us know on our Facebook Page: http://www.facebook.com/thefoodee

Tasty breakfast egg loafs

  • Instructions:
  • 1. Preheat oven to 375F.
  • 2. Cook bacon, or sausage of choice, then remove to a plate. (If you bought precooked, skip this step).
  • 3. Chop the onion and cook over medium-high heat in the ghee with the minced garlic.
  • 4. As onions start to become translucent, turn up the heat and add ground beef, until browned.
  • 5. Remove beef & onion to a bowl with slotted spoon.
  • 5. Grate the zucchini and yellow squash.
  • 6. Beat the eggs and add water.
  • 7. Mix all the meat and veggies in a casserole dish.
  • 8. Pour egg mixture over the meat & veggies.
  • 9. Toss in the oven for 20-30 minutes depending on the size of your casserole dish.
  • 10. The loaf is done when the eggs start to rise a bit and you can stick a knife in it without any egg sticking to it.
What you will need:
  • 18 cage free eggs
  • 1/2# bacon or chicken sausage or turkey sausage (nitrate/nitrite, dairy, gluten, soy, sugar free)
  • 3/4# ground beef, grassfed
  • 1/2 yellow onion
  • 2 small zucchini
  • 1 large yellow squash
  • 1 tsp minced garlic
  • 1/4 cup water
  • 1 tbsp ghee or coconut oil
  • salt & pepper, to taste
  • Prep time: 15 min
  • Cook time: ~25 min
Notes:
Cut the loaf into squares and store in refrigerator for breakfast throughout the week. You can easily pop these egg loaf squares into the microwave for a few minutes and eat on the go or serve with homemade guacamole or salsa, bam!

Roasted Vegetable Salad

  • Instructions:
  • 1. Preheat oven to 400F.
  • 2. Peel and chop eggplant into 1/2inch pieces.
  • 3. Chop zucchini, yellow squash, red onions, cauliflower, broccoli crowns and add to mixing bowl.
  • 4. Cut off ends and half Brussels sprouts and add in with other chopped veggies.
  • 5. Add olive oil and sea salt to vegetables.
  • 6. Place the veggies on a roasting pan and roast for 25 minutes, stirring it up every 8-10 minutes.
  • 7. Half the cherry tomatoes.
  • 8. Finely mince the fresh herbs, until they yield a cup's worth.
  • 9. Mix in the cherry tomatoes in the roasting pan and cook for an additional 8-10 minutes.
  • 10. Remove vegetables from oven and let cool slightly.
  • 11. Mix in fresh herbs and juice from lemon.
  • 12. Serve (warm or cold) over roughly chopped romaine lettuce with olive oil and a splash of balsamic vinegar.#
What you will need:
  • 1 package of brussels sprouts, roughly 1#
  • 1 egg plant
  • 1 large zucchini
  • 1 large yellow squash
  • 1 red onion
  • 1 head of cauliflower
  • 1 broccoli crown
  • 1 carton of cherry tomatoes
  • 2 garlic cloves
  • Romaine lettuce
  • Fresh dill, cilantro, chives, mixed fresh herbs of choice
  • Lemon
  • Olive oil
  • Balsamic vinegar
  • Sea salt
  • Prep time: 15 min
  • Cook time: 35 min
Notes:
Store in a large container in the refrigerator. Portion out during the week as a side to any of your lunches or dinners. This is a great way to consume some extra vegetable matter throughout the week!

Mexican Acorn Squash Soup & Meat and Veggie Stuffed Squash

  • Instructions:
  • 1. Half one acorn squash.
  • 2. Remove seeds with a spoon and save in a bowl.
  • 3. Peel the remaining two squashes, try this method here...
  • 4. Remove seeds and save in a bowl.
  • 5. Chop into medium sized chunks.
  • 6. Store the squash halves and chopped chunks in two separate containers until it comes time to prepare the meals.
  • 7. Remove "gunk" from seeds and place on a roasting pan.
  • 8. Sprinkle with desired amounts of the spices
  • 9. Roast seeds on 5 minutes per side, then broil on high for another 2 or until your hear the seeds popping. BE CAREFUL NOT TO BURN!
  • 10. Store roasted seeds in one container until you prepare the soup.
What you will need:
  • 3 acorn squash
  • chili powder
  • cumin
  • paprika
  • sea salt
  • Prep time: 20 minutes
  • Cook time: 12 minutes
Notes:
Store the squash halves and chopped chunks in two separate containers until it comes time to prepare the meals. The halved squash will be used for the Meat & Veggie Stuffed Squash and the chopped chunks for the Mexican Acorn Squash Soup.

Flank Steak Pesto Roll Ups & Grilled Chicken with Walnut Pesto Sauce and Warm Arugula Salad

  • Instructions:
  • 1. Add pistachios, garlic, half of your olive oil and sea salt into food processor.
  • 2. Process until mixture starts to smooth out and slowly add olive oil until desired consistency is met.
  • 3. Add the basil and juice from the lemon and process until smooth.
  • 4. Taste and tweak until you are satisfied!
What you will need:
  • 2 cups unsalted pistachio nutmeats
  • 8 oz fresh basil
  • 6 garlic cloves
  • 1-2 cups olive oil
  • 1-2 tsp sea salt
  • 1 lemon
  • Prep time: 8 minutes
Notes:
Store in two separate containers. This pesto will be used in place of the two different pestos called for in the Flank Steak Pesto Roll ups and the Grilled Chicken with Walnut Pesto Sauce and Warm Arugula Salad. When preparing these meals, follow their instructions except for anything pertaining to the pesto.

Pork Loin w/Mango Salsa & Grilled Ono with Tropical Salsa

  • Instructions:
  • 1. Slice mango into small chunks. Follow this video for best results.
  • 2. Chop yellow bell pepper.
  • 3. Mince shallot and cilantro
  • 4. In a bowl, lightly mix the cilantro, bell pepper, shallot, mango and juice from the lemon.
  • 5. Store in two separate containers and refrigerate.
What you will need:
  • 2 ripe mangos (can substitute pineapple, peaches or the like)
  • 1 small shallot
  • 3 tbsp fresh cilantro
  • 1 lemon
  • 1/2 yellow bell pepper
  • Prep time: 12 minutes
Notes:
Cutting mangos can be somewhat cumbersome and difficult. Follow this video for an easier time!