Instant Pot BBQ Beef + Weekly Whole30 Meal Plan

Hi friends,

I’ve missed being able to share my weekly meal plans and recipes with you this past month! In mid September I was in Baltimore for several days attending Expo East. That was such a fun experience and I’m looking forward to sharing more about what I found there with you all in coming weeks. The week after that was my husband’s and my 6th anniversary (you guys showed us so much love on this post!!), and since then we’ve been juggling a lot of big decisions, which I’ll fill you in on very soon! (Hint: they involve some big changes around here!)

I also had a big project deadline that wrapped up with the end of the September Whole30 challenge, and I’m happy to say that I met my goal! I definitely could not have done it without all of your help, and I wish I could personally thank each and every one of you who supported me through the finish line.

There has been lots of positive feedback when I share my Friday night meal preps on stories, along with requests to continue to provide the recipes in a written format. With that in mind, I’m going to continue to do both as often as possible for now! How many of you actually use the step by step flow (where I break down how to do all of this in an hour, like this)? Let me know in the comments of this post over on IG. If it’s helpful, I’ll keep doing it!

Here is this week’s meal plan:

Breakfast: Chicken in Ginger Lime Sauce with Cauli Rice and Spaghetti Squash // I have been making this recipe by AIP Lifestyle for years, and it never disappoints! This week the store was all out of whole chickens (at least in the only brand I’ll buy from the regular grocery store; I prefer to buy from US Wellness Meats or my local farmer), so I used chicken tenders instead. I made this in my Instant Pot by cooking it on manual high pressure for 20 minutes and then letting the pressure naturally release. I also cooked the spaghetti squash in my IP: just cut in half (you can even leave the seeds in!) and steam for 8 minutes with quick release! At the same time, I cooked the cauliflower rice on my stovetop by simmering it in some bone broth that I needed to use up. I’m always looking for opportunities to work more broth into my diet!

Lunch: No Cook: Sardines, ZUPA, Apple // You can find more about how I put together a no-cook meal here. Lately I’ve been doing Safe Catch tuna or salmon or Wild Planet sardines at lunch to try and get more seafood into my diet on a regular basis! For more on why I only eat Safe Catch brand tuna, check out this post. I usually use a bottle of ZUPA NOMA as my lunch time veggie (wholedailylife for 15%), but I also like to take sliced carrots, cucumber, radish, etc! I also grab a fruit. (Organic apples this week!)

Dinner: IP BBQ Beef with Green Beans and Potatoes // This beef is about 1/3 of what came in my Bulkbox delivery, which includes about 5# of grass fed/finished beef trip tip (along with 8# of organic veggies, all for around $55 with free delivery!! wholedailylife saves you 15% off your first three orders). I cut it up into small pieces (about 1” by 1/2”) and then marinated in half of a bottle of Tessemae’s BBQ sauce overnight. When ready to cook, I just transferred it to my IP and cooked on manual high pressure for 35 minutes with a natural release! I shredded this batch with two forks and added some extra sauce for a flavor boost. Super simple, tender and full of flavor! While the meat cooked, I steamed the green beans on my stovetop and roasted the potatoes in the oven.

Snack: RX Bar // I always bring a bar or something similar just in case I need a little extra food during the day. I eat based on my hunger, and hunger naturally varies! This week it is the pumpkin spice RX Bars that just came out for this year!

That’s it for this week! Because I used my Instant Pot three times in this prep, it took me a little longer since I had to wait for the pressure to naturally release. If you’re in a time crunch, I recommend doing the ginger lime chicken in the oven or on the stovetop, which would allow you to get everything done in an hour!

Have a great week!

-Tracey

Whole30/Paleo White Chicken Chili | Guest Post by My Life Well Loved

Hi there! I am Heather Brown, a healthy life + style mom blogger at MyLifeWellLoved.com. I am mom to my sweet, almost 3 year old Leyton and I am currently expecting my second baby boy in Birmingham, AL with my hubs, Eric! When I’m not blogging, you can find me teaching Pure Barre at our local studio. I am passionate about keeping a healthy, balanced lifestyle and a big part of that is creating easy, doable, and affordable recipes that satisfy the whole family and fuel us with real, good foods!

I have always been a believer in healthy moderation. In our home, we loosely follow a Paleo meal plan and then there are always times when we splurge for date nights, holidays, or just busy days. A few years ago, I tried Whole30 for the first time and truly loved the detox and the way my body was able to “reset”. Ever since, I have completed a round of Whole30 every January, always welcoming my blog readers and followers to join me! It truly is better and easier with the accountability and encouragement from others!

Today I am excited to share one of my favorite and one of the most popular Whole30 recipes I have ever shared. While we are still in the heat of the summer, fall is quickly approaching and this chili recipe is a staple! Whether you are Whole30-ing or not, this recipe is healthy, delicious, and guilt-free! I know it might sound funny to make chili without beans but substituting with sweet potatoes totally works and keeps this recipe Whole30 compliant. Once the sweet potatoes cook down to just the right amount of mushy, it adds the same legume-like goodness to the soup.

This recipe is truly SO easy. It is the perfect option to make at the beginning of the week to last for several meals, it freezes nicely, or you can easily cut the recipe in half to make a smaller portion. As I mentioned, I am a big believer in keeping recipes simple so even with this 11-step chili, I am providing a few shortcuts for busy days! The recipe starts with making homemade chicken stock by boiling down a rotisserie chicken - however, 2 cartons of organic chicken broth will work too! You can also buy your fresh veggies pre-chopped at the supermarket if you are really on a time crunch!

Whole30/Paleo White Chicken Chili Recipe

Prep Time: 15 Minutes

Cook Time: 35 Minutes

Total Time: 50 Minutes

Serves 8-10

Ingredients

• 1 Rotisserie Chicken

• Dash of Onion Powder

• ¼ tsp of Garlic Powder

• ½ tsp of Crushed Cayenne Pepper

• Salt and Pepper to Taste

• 3 Sweet Potatoes

• 2 Bell Peppers

• 2 Large Onions

• 1 tsp of Primal Kitchen Avocado Oil

• ½ Bunch of Cilantro

• 1-2 32oz Chicken Broth

• Avocados and Fresh Salsa (Optional)

Instructions

1. Strip rotisserie chicken of meat, shred, and set aside.

2. Boil chicken bones in enough water to cover to create a stock.

3. Season the chicken stock with onion powder, garlic powder, cayenne pepper, salt, and pepper for at least 30 minutes

4. Peel sweet potatoes

5. Dice sweet potatoes, bell peppers, onions, and cilantro

6. Saute onions and bell peppers in avocado oil and set aside

7. Put sweet potatoes and 32 oz of chicken broth in large pot and allow to boil until the potatoes are tender (about 15 minutes)

8. Once the potatoes are tender, add the chicken and remaining vegetables

9. When homemade chicken stock has simmered for at least 20-30 minutes, add it to the pot

10. Simmer on low for about 20 more minutes

11. If desired, top with fresh salsa or avocado

MY LIFE WELL LOVED WHOLE30 RESOURCES:

• Whole30 White Chicken Chili – Recipe video!

• Whole30 Egg Casserole

• Trader Joe’s Whole30 Shopping List

• How to Start Whole30

• Week 1 of Whole30 Meal Plan Example

• Week 2 of Whole30 Meal Plan + FAQ

• Busy Mom Whole30 Tips

• Join our Whole30 Facebook Support Group!

Don’t forget to come find me on Instagram at @MyLifeWellLoved and make sure to say HI!

Smoked Salmon and Caper Frittata Recipe + Weekly Meal Plan

Did you see the big news last week? I finally launched the meal prep guide that I've been wanting to write for years! (I know, it's silly that it has taken me so long, but ya know, life and whatnot.) If you missed it, I teamed up with ZUPA to create a 4 page guide on how to efficiently meal prep for the September Whole30, including all of my favorite strategies and recipes. You can find more about it here, and the best part is, it's totally free!!

The OTHER big news is that ZUPA launched a new flavor this past week: Pumpkin Spice. I wasn't sure what to expect, but I LOVE IT. It tastes like a cross between apple pie and pumpkin pie. Refreshingly tart and sweet and savory all at the same time! This might be my favorite flavor to date, AND it has collagen in it. I highly recommend trying it out, I can't imagine anyone not liking it! If you do, be sure to use "wholedailylife" for 15% off your order and free shipping over $50!

Alright, on to this week's meal plan:

Breakfast: Smoked Salmon and Caper Frittata with Asparagus

Lunch: No-Cook

Dinner: Curried Beef with Cauli Rice, Sweet Potato, and Zucchini

Rather than write out the step by step this week, I'm going to share the recipe for the Frittata. You can find more details on my no-cook approach in the guide or on the #wholedailylifenocook hashtag, and the recipe for the curried beef is in my cookbook! All of the veggies this week are simply roasted in the oven with oil and salt at 350 until tender and golden. 

Smoked Salmon and Caper Frittata

Ingredients:

12 eggs

4oz smoked salmon, chopped into small pieces

1/4 cup capers

1 cup fresh basil, chopped

5 oz organic baby spinach, roughly chopped

1/2 cup black olives, sliced (I used these)

2 medium zucchini, sliced into 1/4" rounds

1 cup sliced green onions

Optional: Miyokos dairy-free cream cheese spread (ingredients are W30 compliant, but nut-cheese is a debated inclusion on a Whole30)

Instructions:

1. Preheat the oven to 350 and grease a large glass baking dish.

2. Place a large saucepan on the stove over medium heat, add a drizzle of oil, and add the chopped spinach to wilt.

3. While the spinach is wilting, distribute the sliced zucchini in a single layer over the bottom of the pan. Top with the wilted spinach, half of the fresh basil, the chopped olives, the sliced green onions, the capers, and dollops of the cashew cheese, if using.

4. Crack all of the eggs into a large bowl, then whisk until combined. Pour over the top of the rest of the ingredients, as evenly as possible.

5. Bake at 350 for about 25 minutes, until the middle sets and edges are starting to brown. Top with fresh basil to serve.

Have a great week!

-Tracey

Easy Nightshade Free Meal Plan (low FODMAP and Whole30!)

Many of you have been asking for a nightshade free meal plan, and I'm happy to be able to share one with you this week!!

Adjusting to a nightshade-free diet can be a challenge because nightshades are both convenient and full of flavor. Nightshade foods include tomatoes, peppers, eggplant, and potatoes, along with a few others. (See a more complete list here.) These foods contain compounds that can contribute to a leaky gut. (More info on that here.)

I eliminated nightshades from my diet back in 2015 when I first started on the Autoimmune Protocol, and lived without them for a long time. I gradually started adding some back in over the years without negative effect, and now I enjoy them when they're around. However, if I ever have pesky symptoms that pop up, nightshades are one of the foods that I minimize or eliminate to reduce the burden on my gut. Right now it's prime nightshade season (tomato crop galore!), and as such, I've been having them a little more than usual. Unfortunately, I've also been seeing some minor symptoms flare up. This could be related to several different things, including a change in my supplements as well as my skin care routine, but reducing/eliminating my nightshade consumption wouldn't hurt, so this meal plan is timely! Coincidentally, it is also Whole30 compliant and low-FODMAP!

Here's the plan for the week:

Breakfast: Zucchini Bread Bowl with Collagen

Lunch: Nightshade-Free No-Cook Plate

Dinner: Beef with Chimichurri Sauce, Squash, and Sweet Potato

Ingredients by recipe:

Zucchini Bread Bowl (5 servings)

1.5# organic zucchini

1 small spaghetti squash

3 very ripe bananas

1 can full fat coconut milk

2 tsp cinnamon

3/4 tsp cloves

1/2 tsp nutmeg (or mace, for AIP)

1/4 tsp salt

1/2 cup Guiltless Goodies Superseed Flour (or 1/4 cup each ground flax and chia, or omit for AIP)

5 eggs (omit for AIP)

5 scoops collagen

Toppings: pumpkin seeds, cinnamon, almond butter, etc

Beef with Chimichurri Sauce and Veggies

1.5# tri-tip (I used Bulkbox, "wholedailylife" for 15% off)

2 cups parsley

2 cups cilantro

1/2 cup olive oil, divided

3 tbsp red wine vinegar

Juice of 1 lemon

2 garlic cloves, peeled (if tolerated; alternatively, sub half garlic infused evoo above)

2 tsp salt, divided

4 small sweet potatoes

5 organic yellow summer squash

No-Cook

5 bottles ZUPA: Kale + Avocado, Cucumber Avocado, and Carrot Coconut Lime are all nightshade-free! (wholedailylife for 15% off) // alternatively, sliced carrot, cucumber, radish, and avocado

5 servings fruit

5 portions protein (I'm using Safe Catch salmon and Wild Planet Foods sardines)

Common Ingredients

Oil of choice (Dignity Coconuts, Tin Star ghee, and Kouzini olive oil are my staples)

Salt

Step by step:

1. The night before (or morning of) meal prep, slice the tri-tip into 1/3" slices and marinate with the juice of half of the lemon, a heaping tsp of salt, and about 3 tbsp olive oil.

2. When ready to start prepping, cut your spaghetti squash in half and place in your Instant Pot with the steamer insert and about 1 cup of water. Close and lock the lid and steam for 9 minutes, then use the quick release.

3. While the squash is steaming, prepare the chimichurri. In a food processor, combine the parsley, cilantro, remaining lemon juice, garlic cloves, remaining olive oil (about 1/3 cup), red wine vinegar, and 1 tsp salt. Process until smooth to your preference, then set aside.

4. Preheat oven to 350. Peel and chop the sweet potato into 1/2" cubes, then place on a baking sheet. Drizzle with about 2 tbsp oil of choice and a hearty sprinkle of salt, toss to combine, then place in the oven.

5. The squash should be done by now, so carefully remove it from the pot and set aside to cool. Drain any liquid in the pot, then add the beef that has been marinating, along with 2/3 of the chimichurri sauce. Stir briefly to combine, then close and lock the lid. Set to high pressure for 30 minutes, then allow pressure to naturally release.

6. While beef is cooking, chop your yellow squash into 1/2" pieces and place on another baking sheet. Add oil/salt and place in the oven with the sweet potato.

7. Rinse out your food processor, change the blade to the shredder, and shred your zucchini. Transfer the zucchini to a large pot on the stovetop, add the can of coconut milk and the spices, and turn the heat on to medium. 

8. Mash the three bananas, then add that to the pot with the zucchini, along with the Superseed Flour (or flax and chia). Stir well to combine. Check the veggies in the oven and toss so that the cook evenly.

9. In a small bowl, whisk the 5 eggs until smooth. Slowly pour into the pot with the zucchini, stirring quickly so that they incorporate instead of cooking on top. (See a different approach (tempering) in this post.) Continue to cook and stir for 5 minutes, until mixture thickens as the eggs cook. Finally, stir in the collagen before portioning into 5 containers and adding desired toppings.

10. Remove the veggies from the oven (if cooked to your preference) and portion into 5 containers. Portion out no-cook fruit and veggies, if necessary. When the beef finished cooking, turn off the Instant Pot and allow pressure to release naturally. (You can put a wet dishtowel on top to help the pressure release more quickly!) When the seal breaks, portion out the beef into your containers with the veggies and call it a day!

NOTE: I kept the juices/sauce that was left behind from cooking the beef and have been using it on top of veggies or eggs. It's packed with flavor and delicious!

If you use this meal plan, I'd love to hear what you think! Please tag me in your photos and stories on Instagram! 

Have a great week!

-Tracey

Pizza Frittata Recipe

This is one of my most requested recipes, so I decided to give it a page all its own! It has all of the delicious flavors of pizza in one convenient protein rich base: eggs. I like to serve it with spaghetti squash tossed with homemade pesto!

Pizza Frittata

Ingredients:

10 eggs, beaten

Pre-cooked sausage links of choice, sliced into 1/2" pieces (about 3 cups total)

5-6 oz baby spinach (1 bag), roughly chopped

8 oz sliced black olives (roughly 1/2 cup)

1 cup chopped green onion

8-10 oz organic pizza sauce  (look for one without added sugar)

Instructions: 

1. Grease the bottom of an 11x17 glass baking dish, then distribute the sliced sausage along the bottom.

2. Lightly sauté the spinach in a pan to wilt (optional), then distribute over the top of the sausage.

3. Add half of the olives, then half of the pizza sauce in dollops throughout the dish.

4. Add the onions, then pour the beaten eggs over the top.

5. Finish off with the rest of the olives and more dollops of the pizza sauce.

6. Bake at 350 for approximately 30 minutes until bubbly and cooked through. 

This recipe is versatile, so feel free to add in anything that you usually enjoy on a pizza! I love to chop up fresh basil and add that in too. If you make it, I'd love for you to tag me on Instagram so that I can see your creations!

-Tracey