Diane David

Building a better tomorrow!

Four Week Meal Plan Ideas

on June 30, 2013


The best way to ensure success with anything is to have some sort of a plan to give you specific direction.  The 28 Day Whole Food Challenge is no different – your success is contingent upon how good of a plan you have before you start.  While I am providing this four week plan, I do encourage participants to explore and research their own meal and recipe ideas.  I truly believe through the process of individual research one will learn better than if information is just spoon fed.  What you see below is by no means set in stone and it is not what I recommend for everyone.  I just went through some sites to find recipe and meal ideas which will eliminate any guesswork along the way for me personally based on my own preferences.  You are still on target with meals so long as you stay away from anything processed!  Good luck and don’t forget to enjoy the planning process! :O)

Week I Meals

Crock Pot Egg and Veggie Casserole http://thecleanplatechef.com/2012/02/02/crockpot-egg-casserole/

Crock Pot Whole Chicken  http://wellnessmama.com/3308/how-to-slow-cook-a-whole-chicken-and-make-broth/

Grilled veggies  http://drhyman.com/blog/2012/08/01/grilled-summer-vegetables/

Leftovers in salads

Southwest quinoa salad  http://livefromlaquinta.com/2012/07/03/southwest-salad-with-black-beans-avocado-and-quinoa/

Week 2

Baked Egg in Avocado  http://wellnessmama.com/5637/avocado-breakfast-bake/

Gluten free steel cut oats and berries

Grilled salmon http://drhyman.com/blog/2012/08/01/grilled-salmon-with-cilantro-mint-chutney/

Left overs in salad

Black bean and quinoa burgers  http://www.wellsphere.com/healthy-cooking-article/best-quinoa-black-bean-burgers/1666853

Sweet potato fries http://wellnessmama.com/1882/savory-sweet-potato-fries/

Roasted Asparagus  http://drhyman.com/blog/2010/05/18/recipe-asparagus-with-roasted-garlic-olive-oil-and-red-onions-2/

Left overs with salad


Week 3

Breakfast shake  http://drhyman.com/blog/2012/07/31/rice-protein-shake/

Vegetable egg muffins  http://www.thefoodieaffair.com/2013/03/16/egg-muffins-cups/

Sweet potato sliders http://thebettyrocker.com/sweet-potato-sliders/

Grilled summer veggies

Stuffed hot peppers http://ditchthewheat.com/paleo-stuffed-hot-peppers/

Left overs with salad

Week 4

Mexican breakfast  http://ditchthewheat.com/recipe-index/?recipe_id=6035059

Quiona with summer low sugar fruit and nuts

Avocado and egg salad   https://dianedavid.wordpress.com/recipes-2/

Vegetable salad

Grilled chicken with spices

Left overs with salad

Turkey meatloaf  http://paleofoodiekitchen.com/2013/04/bacon-turkey-meatloaf/


Hard boiled eggs

Roasted nuts and seeds  http://drhyman.com/blog/2012/07/31/roasted-nuts-and-seeds/

Trail mix

Paleo snack mix  http://cookeatpaleo.com/paleo-snack-mix/

Raw veggies and hummus http://drhyman.com/blog/2010/05/18/raw-veggies-and-hummus/

Smoothies (water, almond butter, frozen berries)

Kale chips

Low glycemic index fruits

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