Whole 30, Week 3 – Menu

Sharing our menu from the past week once again, in a desire to demonstrate how a large family or those on a tight budget can eat predominately Primal/Paleo.  Once again a slightly incomplete list, relying on our pre-planned menu for records.  Be sure to read Angela’s Week 4 for another large family menu.
* Items on the menu which are not Whole 30 are in italic.  Mostly they have been eaten by the non-whole 30ers, not me. Potatoes remain on our menu as we find them difficult for a large family budget to eliminate.


Our Garden Salads slightly vary each time, they may include; lettuce, tomato, carrot, capsicum, cucumber, broccoli, green beans, mushroom, radish, baby spinach, red cabbage, white cabbage and red.

  • Garden Salad and Silverside (baked)
  • Fruit Salad (Big Hit)
  • Zucchini Bake & Garden Salad
  • Carrot/Beetroot/corn/tomato Frittata & Garden Salad 
  • Tuna Salad with Garden Salad
  • Coconut Pancakes (horrid) & Boiled Eggs


  • BBQ; Sausages, Lamb Chops, Mashed Potato, Mashed Pumpkin and Broccoli
  • Grilled Chicken Thighs, Mashed Potato, Mashed Pumpkin and Broccoli (Big Hit!)
  • Chips (fast food)
  • Sizzling Garlic Beef with Broccolini and Rice (teens and I abstained from rice) Need to find substitute for cornflour
  • Tuna Mornay (rice for the rule breakers;) Didn’t thicken well with coconut flour:(  More research needed.
  • Lamb Roast and Baked Potatoes and Sweet Potatoes and Peas
  • Potato BakeRoasted Bacon Brussel Sprouts & Zucchini, & Baked Eggplant.  (Only the zucchini got the thumbs up) 

We bought boxes of fruit, although the Whole 30’s emphasis is on vegetables not fruit.

  • Bananas
  • Peaches
  • Almonds, Sultanas
  • Double Choc Muffins (Grain free) x 2. Absolutely Delis the first time!! Moist and fluffy, a bit dry the second time, I didn’t measure preciously.
  • Coconut Chocolate Chip Cookies (didn’t pin so can’t direct, sorry, but they were horrid anyway.  I overdid the bi-carb.  an 1/8 tsp means precisely that)
  • Water
*Bonus – Frittata
Via these tips, I created a recipe for our future use.
4 cups of vegies (any combination)
2 Cups of Cheese
10 eggs

Have I shared how much I love my Kitchen Aid food processor?  Thank you PC:):) I LOVE it and as you know use it daily.

4 thoughts on “Whole 30, Week 3 – Menu

  • February 1, 2012 at 2:22 pm

    We use this as our basic coconut flour pancake/waffle recipe. I cut the butter/oil by a third and mix them in the blender (which gets the eggs good and fluffy making for a fluffier pancake). I sometimes add some extra milk if it seems a bit thick, and I use plenty of butter or coconut oil on the griddle. http://www.cheeseslave.com/coconut-flour-pancakes/

    Also, if you want to roast root vegetables, this is THE best recipe ever. Everyone in the family loves it and eats all the veggies (even the ones they don't care for used in other recipes). http://www.foodandwine.com/recipes/maple-ginger-roasted-vegetables-with-pecans

  • February 2, 2012 at 1:55 am


    thanks! have just read and pinned with your tips:)

  • February 3, 2012 at 1:36 pm

    I have only tried making coconut flour pancakes once. I didn't like them as pancakes, but cold out of the refrigerator the next day, they were really good with nut butter.

  • February 14, 2012 at 9:03 am

    try Almond flour as a thickner . I have found that a works a treat .


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