Tag Archives: whole30

Menu Plan Monday: Week 4, Whole 30

whole 30 week 4

So, this week is a bit different.  I am entering the last phases..but not the last week of the Whole 30.  This is Days 21-27 in case you are following along- and if you are not, this still may be of use to you I hope!

1 Travel-no idea! Travel-no idea! Travel-no idea! Eggs with avocado, aidells chix. Sausage berries Homemade sausage, greens, salsa egg, avocado, and tomato salad, leftover roasted potatoes Homemade sausage, fried egg, monkey salad (banana, and cashews)


2       Tuna with avocado, salad W30 dressing, orange Salad with salmon cake, mixed berries nuts Salad with salmon cake, orange Salmon cakes over salad, apple with sunbutter
3     Pork Chops, broccoli, sweet potato Ratatouie, and turkey burger (no bun), baked sweet potato Grilled Greek Chicken (kalyn’s blog), roasted potatoes, asparagus Steak on grill, grilled veggies Soup- salad

Next week will be my last meal plan for Whole 30-Whoot, whoot!  In case you want other recipes that are NOT necessarily Whole 30, check out my Recipe Archives.  Have a great Monday!

Whole 30 Must Haves

Day17 lunch Whole30

So I am on day 19 (I lost a day somewhere, and didn’t log my food…) of the Whole 30 program experiment. Day 19, people.  That is 19 days without:

  • dairy
  • alcohol
  • soy, corn, grain of any kind
  • sugar
  • some other things that my brain forgot, I am sure!

Since I am a wiz at subtraction, that means I have 11 days left.  Yes, please.

I may learn to have loved this little test, but right now I am not feeling it at all.  In fact, my main focus right now is all MENTAL.  Yes, I am mental, but I mean, I have to think about all the positive things like how I have been sugar-free for 19 days- that is right in line with my goals really, of staying off sugar for this long! Check out my Whole 30 Food Log (so far) and it should give you some idea of my “meals & feels” along the way!

Since, I know some of you might be doing a Whole 30, which is maybe why you stumbled here, or thinking of doing one, in which case, I want to point you to, a few must-haves for the ride!

  • Coconut aminos
  • Clarified butter
  • Avocados
  • Raw nuts
  • Sweet Potatoes 
  • Apples and Sunbutter
  • Any Whole 30 soup made ahead
  • Any Whole 30 vinaigrette made ahead
  • A Whole 30 book, and their resources
  • 20150429_213814
  • A paper or online, food journal (like my food Log)

Truly, I am glad to have tried this, and I hope I have some changes in my energy level.  According to the Whole 30 Plan Timeline (which you need to check out if you want to do this plan), I should have “Tiger Blood” as they like to call it- I think that means boundless energy and feeling awesome: no crankiness, intestinal problems, heavy legs….So I am still waiting for this blood.  I want it coursing through my every cell.  It doesn’t even need to be a tiger…perhaps a bear.  I am just sick of the “sloth blood”- it is just not working for me!

But even this sloth looks less cranky than I seem to be! Source: Public Domain, Wikimedia

Potato Pancakes Redux: Whole 30 Healthier Version

sweet potato and zucchini pancakes

I love potato pancakes.  Not the fluffy version, but the really greasy, crispy, potatoey-version.

Since deep-frying isn’t really my bag these days, and white potatoes aren’t considered really “healthy” when you deep fry them…well, I decided to redo my recipe for Potato pancakes to make a healthier, allbeit carb-laden, treat on those days I am needing a bit more substance.  Totally allowed on Whole 30.  Potatoes are not forbidden, but deep frying is.

In order to healthify my original recipe for potato pancakes (also called ladkes), I shredded some sweet potato and zucchini to mix with the regular russet potatoes and then sautéd in a healthy oil (mixture of coconut and olive) instead of using my normal 1/2 inch of canola.  They are NOT the same as the original version that I use, but then Whole 30 is not how I normally eat! Not using a flour to bind them, makes this version a bit more delicate.  If you want to add a binder, I would add a coconut flour, or almond flour.  These are still the same rich taste, that is perfect with my (ugh) egg in the morning! I feel like I am full.  Seriously, full.

My Original version uses white potato, garlic, onion, flour (or matzo meal), egg, and oil. Simple.

My New-Healthier version uses sweet potato, zucchini, white potato, onion, garlic, egg, and oil. Simple.

Here’s the recipe for the healthier version:

Potato Pancakes Redux: Whole 30

A great portioned amount of a healthier but still deliciously rich tasting potato- side-dish for any meal!


  • Since all potatoes and zucchini are different sizes, I will give you measured amounts of shredded vegetables.
  • 1 cup shredded zucchini
  • 1 cup shredded sweet potato
  • 1 cup shredded russet potato
  • 1/2 cup shredded white/yellow onion
  • 2 cloves pressed garlic
  • 2 eggs
  • Salt & Pepper to taste


With a food processor or by hand, shred the potatoes, zucchini, onion and put in a large bowl. Press the garlic in and mix all this together. Crack and mix in the 2 eggs. Salt and Pepper to taste.

Heat a large non-stick (a must) pan, and 1/4 cup of healthy oil (I used a mixture of coconut and light-olive oil) until hot, but not smoking- at medium heat. You may need to lower the temp to keep from burning.

Using a 1/4 cup measure, scoop out the mixture and saute in the heated pan. Wait until one side is starting to brown on the edges, and then flip and cook on that side until browned. Like this (see how the one on the bottom of this pic is ready to flip?):

Let cool on a pan lined with paper towel. Separate with parchment or waxed paper on a plate.

These can freeze flat in ziplock bags.


I usually make these, and then freeze flat, separating them with wax paper. I take one out and heat either in a pan or in the microwave to portion them out.

I did not use a flour to bind them, which makes this version a bit more delicate. If you want to add a binder, I would add up to 1/4 cup of a coconut flour, or almond flour to the amounts above.


I hope you enjoy these- any time.  Not just on a Whole 30.  I make Ladkes/potato pancakes all year for a vegetarian meal that is economical, but super filling.  Served alone with a salad, this is a meal that really speaks comfort and now in it’s healthier version- healthy!

Linking up with Tasty Tuesday & Totally Talented Tuesday for great recipe links!