Alright folks, between this week and the two previous, there is now enough step-by-step content to create four weeks of Whole30 compliant meals in 4 hours! (That is, if you freeze some of the food from last week's plan and use it for two weeks.) That's enough for an entire Whole30, excluding weekends!!
Here's this week's meal plan:
Breakfast: Pizza Frittata with Pesto Spaghetti Squash
Lunch: No Cook with ZUPA, Turkey, and Fruit
Dinner: Garlic Rosemary Steak Bites with Roasted Sweet Potato and Zucchini
Optional Snack: RXBAR
1 package compliant pre-cooked sausage (I used Bilinski's)
5 oz bag baby spinach
Green onions, about 2 cups chopped
Sliced black olives, 8 oz, drained
12 oz organic pizza sauce (check for no added sugar, I used Sprout's brand)
1 medium/large spaghetti squash
3 cups fresh basil leaves
1/2 cup hemp hearts
1/2 cup olive oil + 1/4 cup olive oil, divided
1.5-2# steak (I used mine from Bulkbox, wholedailylife for 15% off first 3 orders)
4 sprigs fresh rosemary, stems removed
6 cloves garlic, minced
4 small sweet potatoes, about 2#
4 medium zucchini, about 2#
Oil, for roasting
5 bottles of ZUPA (wholedailylife for 15% off)
No-cook proteins: deli turkey (I use True Story or Trader Joe's Organic, jerky, etc
Fruit, 5 servings
Optional: compliant dressing, such as Primal Kitchens, for deli turkey
Optional: herbs, spices for veggies
Step by Step:
1. Start by thinly slicing your steak (1/4-1/2") and putting it in a large container to marinate. Add the juice of one lemon, 1/4 cup olive oil, rosemary, garlic, and 1 tsp of salt per pound of meat. Mix to combine, then let sit for 30 minutes up to overnight.
2. Preheat your oven to 375. Cut your spaghetti squash in half (don't bother to remove the seeds right now) and place in your Instant Pot with 1 cup of water. Steam for 8 minutes, then use quick release.
3. While squash is steaming, peel and chop the sweet potatoes into 1/2" cubes. Place on a baking sheet lined with parchment, toss with oil and salt (2-3 tbsp oil and 1/2-1 tsp salt) and toss to combine. (Lately I've also been using World Seasonings on my roasted veggies and they have been delicious!) Chop the zucchini into 1/2" pieces and place on a second baking sheet. Add oil and salt, toss to combine, and place in the oven.
4. By this point, the squash should be done. Remove it from the IP and carefully set aside to cool. Dump out the water from the IP, then transfer the steak with all of the marinade into the pot. Close and lock the lid, then run the Meat setting (35 minutes on high pressure). Allow pressure to release naturally when finished.
5. Check the veggies in the oven and stir with a spatula to help cook more evenly.
6. Prepare a large glass Pyrex dish by spraying with olive oil. Slice the sausage and distribute along the bottom. Roughly chop the spinach, briefly sauté on the stovetop to wilt (optional), then distribute over the sausage. Add half of the olives and green onions, then dollop half of the pizza sauce throughout the dish.
7. Crack the eggs into a large bowl and whisk to combine, then pour over the veggies in the baking dish. Top with the rest of the green onions and olives, then dollop the rest of the pizza sauce on top. Place in the oven with the veggies (which you can remove if they are done) and set a timer for 25 minutes. It might take longer, but will be done when it is firm in the middle.
8. While the frittata is cooking, prepare the pesto by placing the basil, juice of one lemon, 1/2 cup olive oil, hemp hearts, and 1 tsp salt in a food processor. Pulse until desired texture is achieved, and set aside.
9. Scoop the seeds out of the cooked spaghetti squash that you set aside earlier and discard, then scoop out the squash into a large bowl. Add the pesto and toss to combine.
10. Now you can portion everything out! Divide the squash into 5 portions along with the frittata. Divide the sweet potato and zucchini into 5 portions along with the steak. Portion out any no-cook items (fruit, dressing, etc) and call it a day!
Have a great week!