Embark on a culinary journey designed for health and flavor with our comprehensive Whole30 + Keto Weekly Meal Plan. This carefully curated guide for the first week of December 2019 offers delicious recipes, essential meal planning tools, budgeting insights, and a glimpse into our grocery haul to empower your healthy lifestyle.
Whole30 + Keto Weekly Meal Plan: December 2019 (Week 1)
Welcome to your ultimate resource for navigating the exciting worlds of Whole30 and Ketogenic eating! This detailed weekly meal plan is meticulously crafted for the first week of December 2019, providing you with a roadmap to delicious, compliant, and satisfying meals. Whether you’re a seasoned pro or just starting your journey, this plan is designed to make healthy eating accessible, enjoyable, and sustainable.
Successful adherence to dietary programs like Whole30 and Keto often hinges on effective meal planning. It’s more than just knowing what to cook; it’s about strategic preparation that saves time, reduces stress, and prevents those tempting off-plan moments. Our goal is to simplify your week, allowing you to focus on enjoying wholesome, nutrient-dense foods without the daily dilemma of “what’s for dinner?”
Your Guide to Seamless Meal Planning Success
If you’re new to using our weekly menus, we highly recommend starting with our comprehensive Meal Plan Guide. This invaluable resource walks you through every step, from downloading your plan to filling it out with ease. It includes intuitive video tutorials and a wealth of practical meal planning tips and tricks that will transform your kitchen routine. Mastering these techniques will not only streamline your Whole30 and Keto efforts but also equip you with lifelong skills for healthy living.
For those seeking even more inspiration and variety, don’t forget to explore our extensive archive of past weekly menus. This collection offers a diverse range of seasonal and year-round compliant recipes, ensuring you never run out of fresh ideas to keep your taste buds excited and your meal rotations interesting.
The Efficiency of Leftovers: Your Meal Prep Secret Weapon
One of the cornerstone principles of our meal planning philosophy, and a secret to sustainable healthy eating, is the strategic use of leftovers. We firmly believe in the “cook once, eat twice (or thrice!)” approach. This not only saves you precious time during busy weekdays but also ensures you always have a healthy, Whole30 and Keto-compliant meal ready to go for lunch.
To fully leverage this benefit, we strongly encourage you to double, or even triple, your dinner recipes as needed. Consider how many lunches you’ll require for the week and adjust your cooking quantities accordingly. Preparing larger batches means less cooking frequency, fewer dishes, and a consistent supply of delicious, homemade meals that keep you on track without extra effort.
Download Your Free Printable Meal Planning Resources
To further empower your meal planning journey, we’ve made our essential documents available in convenient, downloadable formats. These free printables are designed to help you organize your weekly menu and streamline your grocery shopping experience, ensuring you have everything you need for a successful week of Whole30 and Keto eating.
Choose the Weekly Menu format that best suits your needs:
- PDF Format:Ideal for easy printing and handwritten notes.
- Microsoft Word Format:Fully editable, allowing you to customize your menu directly on your computer.
Simplify your shopping trips with our blank Grocery Shopping List templates:
- PDF Format:A perfect blank slate for writing down your weekly essentials.
- Microsoft Word Format:Customize your list with specific items before printing, saving time at the store.
Your Weekly Recipe Collection: Delicious & Compliant Meals
Get ready to delight your palate with a fantastic array of Whole30 and Keto-compliant recipes for the week. Each meal is designed to be flavorful, nutritious, and straightforward to prepare, ensuring you stay motivated and satisfied. Simply click on the image or the text link below each daily description to access the full recipe details.
Monday: Creamy Mustard Chicken Thighs
Kick off your week with these incredibly flavorful Whole30 + Keto Creamy Mustard Chicken Thighs. Paired with a comforting side of fluffy mashed cauliflower and earthy sautéed mushrooms, this meal is rich in protein and healthy fats, making it a perfectly satisfying start to your healthy eating week. The creamy mustard sauce adds a gourmet touch without any hidden sugars or dairy, keeping it fully compliant and utterly delicious.
Tuesday: Pesto Mahi Mahi
Enjoy the vibrant flavors of the Mediterranean with our Whole30 + Keto Pesto Mahi Mahi. This light yet satisfying dish features tender mahi-mahi generously coated in a fresh, homemade pesto (ensure no cheese for Whole30). Served alongside fluffy cauliflower rice and crisp roasted asparagus, it’s a balanced meal that’s bursting with freshness and healthy fats. It’s an excellent source of lean protein and essential nutrients, perfect for a mid-week boost.
Wednesday: Chicken with Olive Tapenade
Experience the robust and savory notes of our Whole30 + Keto Chicken with Olive Tapenade. The succulent chicken is complemented by a rich and briny olive tapenade, creating a flavor profile that is both sophisticated and comforting. Accompanied by tender roasted green beans and perfectly roasted cauliflower, this meal provides a generous serving of vegetables and a hearty portion of protein, making it an ideal choice for a wholesome dinner.
Thursday: Instant Pot Bolognese Sauce
Indulge in a classic comfort food made healthy with our Whole30 + Keto Bolognese Sauce, prepared effortlessly in an Instant Pot. This rich, meaty sauce is simmered to perfection, delivering deep flavors without any added sugars or grains. Served generously over fresh zucchini noodles, it provides a satisfying, low-carb alternative to traditional pasta, ensuring a comforting and compliant meal that’s perfect for a cooler evening.
Friday: Instant Pot Verde Chicken Chili
Warm up your Friday night with a bowl of our Whole30 + Keto Verde Chicken Chili. This zesty and flavorful chili comes together quickly in the Instant Pot, making it an ideal choice for a delicious and hassle-free end to the work week. Packed with tender chicken, vibrant green chilies, and aromatic spices, it’s a hearty and comforting meal that’s both compliant and incredibly satisfying. Enjoy it as is, or garnish with fresh avocado and cilantro for extra richness.
Saturday: Sausage Stuffed Portobello Mushrooms
Treat yourself to an elegant yet simple dinner with these Whole30 + Keto Sausage Stuffed Portobello Mushrooms. Large portobello caps are filled with a savory blend of compliant sausage and herbs, then baked until tender and juicy. Served over a bed of light zucchini noodles, this dish is wonderfully flavorful, naturally low-carb, and incredibly satisfying. It’s a perfect meal for a relaxing weekend evening or for entertaining guests while staying on track.
Sunday: Instant Pot Beef Stew
Round out your week with a classic, comforting Whole30 + Keto Beef Stew, made effortlessly in your Instant Pot. This rich and hearty stew features tender chunks of beef and wholesome vegetables simmered in a savory broth, providing a deeply satisfying and nourishing meal. It’s perfect for meal prepping a comforting lunch or enjoying a cozy family dinner on a Sunday. The Instant Pot ensures a tender, flavorful result in a fraction of the time, making healthy eating convenient.
Weekly Grocery Haul & Budget Insights (Thanksgiving Week Special)
This particular weekly grocery haul provides a unique insight, as it coincided with my Thanksgiving week shopping. Consequently, my menu for this week deviated considerably from the specific Whole30 + Keto plan outlined above, as it focused on preparing for two festive family Thanksgiving celebrations – one with my husband’s family on Thanksgiving Day and another with my family on Saturday. Despite the deviation in menu items, the shopping strategy and cost breakdown still offer valuable lessons for efficient Whole30 and Keto grocery budgeting.
For this intensive Thanksgiving week, I spent a total of $339.86 on groceries. This was divided between two primary shopping destinations: $250.12 at Costco for bulk items and staple goods, and $89.84 at Sprouts for fresh produce and specialty items.
It’s important to note that a significant portion of my meat supply comes from ButcherBox, a service I enthusiastically recommend. ButcherBox delivers high-quality, organic, hormone-free, and antibiotic-free meat and salmon directly to my door each month. I allocate approximately $270 per month for my ButcherBox subscription, which consistently provides about 90% of my family’s meat needs. This subscription offers not only superior quality but also significant convenience and often cost savings compared to purchasing similar quality meats from local stores.
Costco Whole30 + Keto Grocery Haul Highlights
Costco is an invaluable resource for stocking up on compliant staples in bulk, which is particularly beneficial for Whole30 and Keto diets. During this haul, I focused on larger quantities of items like compliant oils, nuts, frozen vegetables, and certain meats (though ButcherBox covers most of my primary meat needs). Shopping at Costco helps reduce overall costs and ensures I always have essential ingredients on hand for meal prep throughout the month.
Sprouts Whole30 + Keto Grocery Haul Highlights
Sprouts, or similar local health food stores, are excellent for fresh, organic produce and any specialty items not found in bulk at Costco. My Sprouts trip typically focuses on seasonal fruits and vegetables, herbs, and any specific Whole30 or Keto-friendly ingredients like compliant sauces or unique dairy-free alternatives. Balancing shopping between these two types of stores allows for optimal ingredient quality and cost efficiency, crucial for maintaining a healthy budget while adhering to specific dietary requirements.
Watch My Weekly Grocery Haul Video
For a more in-depth look at what I purchased and how I strategized my shopping for this Thanksgiving week, be sure to watch my detailed grocery haul video. It provides visual insights into the products I choose and offers additional tips for smart shopping on a Whole30 and Keto plan.
We hope this comprehensive Whole30 + Keto weekly meal plan for December 2019 serves as an inspiring and practical guide for your healthy eating journey. By utilizing our recipes, printable tools, and budgeting insights, you’re well-equipped to enjoy a week filled with delicious, compliant, and nourishing meals. Stay tuned for more meal plans and helpful resources to keep you motivated and successful!