Whole 30 Day 23: Week 4 Meal Plan and Grocery List

I can’t believe we are at the final week of our meal plan! I feel like this month has flown by, and I think I have writing to you about our adventure to thank for that. Earlier this week I watched a Facebook video about time management and the host asked us to comment below the post on what was working for us right now in regard to time management. My answer was immediate, routine. Right now in order to keep up with my work schedule and getting out a daily post on our Whole 30 program I have to keep to a strict routine. I get up at 5:30 a.m. and drink my coffee while I read a passage or two from the bible, pray, and meditate. Then I take a quick walk or do my PT stretches for my neck before hopping in the shower and clocking in at 8:00. I work until 4:30, taking a half hour break for lunch. When I clock out I turn on the news and watch that for an hour while I transfer the previous night’s dinner photos to my website and edit them. Then Jason and I make dinner, pausing here and there to snap some pictures. We eat, do the dishes, and then settle back on the couch where I write the post that accompanies the pictures I have uploaded while Jason surfs around between whatever game is on, car refurbishing shows, and reruns of Barney Miller. Once I hit publish it is time for bed. There is simply not enough time for me to feel like our Whole 30 is dragging on, and we have tried so many different things our palates are definitely not bored!

I tell you all this for a few reasons. First, you’re probably noticing that there are no pictures on this post. We made a repeat of those meatballs I posted about in week 2 for dinner last night so I had nothing new to photograph and tell you about. Jason has requested a couple repeats of his favorites this week, so there will likely be another day or two where I am not blogging about a specific meal. Second, I want you all to know that I am thinking ahead to life after the Whole 30 and making a plan to keep my blog active after this month has come to a close. I look forward to sharing many more low carb and veggie centered recipes with you over the year as I am going to continue to focus on healthy meals for the long term. That said there will be room for me to share some of my favorite baked goods and more indulgent special occasion meals once the Whole 30 is over!

For now, though, it’s time to focus on the coming week’s menu and that all inclusive grocery list! I can’t link ahead of time to anything because all these meals are my own creation. Jason and I will be the guinea pigs, most of these are modifications of things we have made many times over but with Whole 30 compliant ingredients. I will let you know how it turns out and if it is worth your time to make, only including the recipe if it meets our standards. I have loved experimenting with Whole 30 cooking and am greatly indebted to the bloggers whose recipes I have linked you to over the last month, but it is time for me to venture out on my own and bring you meals that are truly my own creation. That list is as follows:

*InstantPot Roast Chicken and Winter Ratatouille

*Italian Pot Roast with Veggies, Mixed Green Salad

*Parchment Baked Salmon, Shaved Brussels Sprouts with Cranberries and Almonds

*Chicken Curry

*Flank Steak Stir Fry with Cauliflower Rice

Week 4 Grocery List


  • 1 whole chicken
  • 1 chuck roast
  • 2 fillets salmon
  • 1 1/2 lbs boneless chicken breasts
  • 1 flank steak
  • 1 eggplant
  • 2 ea zucchini and yellow squash
  • 1 lb carrots
  • 1 lb Brussels sprouts
  • 1 large head cauliflower
  • 1 bunch broccoli
  • 1 red bell pepper
  • 2 lbs Yukon gold creamer potatoes
  • 1 head butter lettuce
  • 1 head red leaf lettuce
  • 1 head radicchio
  • lemons
  • 1 bunch green onions
  • 1 red onion
  • 3 yellow onions
  • 1 head garlic
  • ginger root
  • unsweetened dried cranberries
  • sliced almonds
  • 1 28 oz can diced tomatoes
  • 2 boxes beef broth
  • 1 box chicken broth
  • 1 can tomato paste
  • Italian seasoning
  • bay leaves
  • coconut aminos
  • fish sauce
  • yellow or green curry paste
  • 1 can full fat coconut milk
  • coconut oil
  • olive oil
  • fresh bay or lime leaves
  • basil fresh
  • Italian parsley
  • 1 roll parchment paper

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