pescatarian dairy-free whole30 meal plan

My Weekly Meal Prep Menu : July 24-28 (pescatarian, dairy-free, whole30)

pescatarian dairy-free whole30 meal plan

Each week, to make sure I’m staying on top of my healthy and budget goals, I will create a meal plan and then spend a few hours on Sundays prepping for the days to come! Meal prepping is amazing; it saves me so much time and money. I prep enough food Monday breakfast – Friday midday (post-workout). I leave my Friday nights & weekends free since but keep staples in my house, such as eggs and extra veggies, so I can make quick meals when needed. 

I eat 5-6 small meals each day, roughly every 3-4 hours. This way, I never feel overly full or hungry; I’m content and have consistent energy. By eating small meals throughout the day, I’m also not likely to snack mindlessly or grab something on the fly (looking at you, Starbucks drive thru) since I already have it all prepped. 

For my diet, during the work week I try to remain healthy. My weekends are usually filled of going to the beach, running around, or out of town. Due to my weekends never having consistency, I’ll stay pretty strict during the week to give me that wiggle room. I keep a 95% vegetarian diet, but will eat shrimp or crab on occasion. Dairy also doesn’t always agree with me, so I naturally try to eat dairy-free. I’ve completed the Whole30 (no dairy-grains-legumes-added sugar) and LOVED the way it made me feel. So, since I follow 1/2 of that diet just by what works for my body, I try eat a Whole30 diet during the week.

The meal plan below is Whole30 compliant. I will also add color count below my weekly plan if you follow the 21 day fix. 🙂 


Meal plan for 7/24 – 7/28

pescatarian dairy-free whole30 meal plan

21 Day Fix:

Breakfast – 1 red, 1 green

Lunch – 1 green, 1 yellow, 1 blue

Pre-workout – 1 blue, 1 purple

Post-workout – 1/2 red, 1 green

Dinner – 1 red, 1 green, 1 purple, 1 blue 

Dessert – 2 purple


Egg Roll Ups w. Sautéed Spinach, Mushrooms, & Onion
Serves 1
A high-protein, low-carb meal you can prep ahead of time and eat throughout the week!
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
1069 calories
27 g
1860 g
76 g
69 g
39 g
839 g
1102 g
7 g
0 g
30 g
Nutrition Facts
Serving Size
839g
Servings
1
Amount Per Serving
Calories 1069
Calories from Fat 670
% Daily Value *
Total Fat 76g
117%
Saturated Fat 39g
197%
Trans Fat 0g
Polyunsaturated Fat 10g
Monounsaturated Fat 20g
Cholesterol 1860mg
620%
Sodium 1102mg
46%
Total Carbohydrates 27g
9%
Dietary Fiber 6g
24%
Sugars 7g
Protein 69g
Vitamin A
223%
Vitamin C
60%
Calcium
57%
Iron
70%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Egg Roll Ups
  1. 10 eggs
  2. 5 tablespoons of unsweetened almond milk
  3. Garlic powder, cracked black pepper, sea salt, onion powder, red chili flakes- **to taste
For the Filling
  1. 1 sweet yellow onion
  2. 1 container of button mushrooms
  3. 3 cups of raw spinach
  4. 2 crushed garlic cloves
  5. 2 tablespoons of coconut oil
  6. Garlic powder, cracked black pepper, sea salt, onion powder, red chili flakes- **to taste
For the Egg Roll Ups
  1. 1. Mix all 2 eggs, 1 tablespoon of milk, and spices together. (You will do this 5x)
  2. 2. Spray a baking sheet with EVOO spray & cook the egg flat like a pancake. Flip over once it's fully cooked.
  3. 3. Set aside to cool and repeat to make 5 egg "sheets" (should be the size of a tortilla)
For the Filling
  1. 1. Heat up coconut oil in a pan & cook your crushed garlic; about 1-2 minutes
  2. 2. Add your chopped onion and mushroom. Allow to cook down about 3-5 minutes.
  3. 3. Add 3 cups of spinach and lightly sauté until wilted; about 1-2 minutes
  4. 4. Season the cooked veggies to your liking & set aside.
Notes
  1. Wrap egg wraps in tin foil & store flat in a gallon sized zip lock.
  2. Store your filling in an air tight container.
  3. When it comes time to eat, pull out one wrap & 1/5 of filling mixture and microwave about 1 1/2 minutes. Roll together & top with salsa.
  4. *Can also top with sliced avocado, fat-free Greek yogurt, and/or hot sauce
beta
calories
1069
fat
76g
protein
69g
carbs
27g
more
Green Palate Life http://www.greenpalatelife.com/
Red Potato & Veggie Soup w. Sliced Avocado
Serves 1
This broth-based vegan soup is the perfect dish to prep ahead of time for a hearty, yet light lunch or dinner.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
1719 calories
310 g
0 g
44 g
61 g
7 g
3057 g
1009 g
58 g
0 g
32 g
Nutrition Facts
Serving Size
3057g
Servings
1
Amount Per Serving
Calories 1719
Calories from Fat 365
% Daily Value *
Total Fat 44g
67%
Saturated Fat 7g
33%
Trans Fat 0g
Polyunsaturated Fat 7g
Monounsaturated Fat 25g
Cholesterol 0mg
0%
Sodium 1009mg
42%
Total Carbohydrates 310g
103%
Dietary Fiber 80g
322%
Sugars 58g
Protein 61g
Vitamin A
2021%
Vitamin C
1450%
Calcium
97%
Iron
115%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 5 medium red skin potatoes
  2. 4 cups chopped (fresh or frozen) veggies of your choice - I went with frozen broccoli, cauliflower, & carrots + fresh tomatoes + 1 chopped onion
  3. 2 cups (fresh or frozen) kale
  4. **Garlic powder, onion powder, cracked black pepper, oregano, sea salt, red chili flakes -- to taste
  5. 1 1/4 avocado
Instructions
  1. 1. Wash & chop all of your veggies into bite-sized chunks
  2. 2. Add potatoes + seasoning to a large sauce pan & cover with 5 cups of water. Bring to a boil and cook for 10 minutes
  3. 3. Add the rest of your veggies (except the avocado) + more seasonings to the pot & bring back to a boil. Once boiling, turn heat down to a simmer. Cook for 20 minutes, or until veggies are tender
Notes
  1. Separate into 5 containers, store in the fridge, and when the time comes, slice 1/4 of an avocado on top & enjoy!
beta
calories
1719
fat
44g
protein
61g
carbs
310g
more
Green Palate Life http://www.greenpalatelife.com/
 

Sautéed Shrimp & Veggie Sweet Potato Almond Butter “Pad Thai”
Serves 1
Whole30 approved, this spin on a classic comfort food will leave you feeling satisfied without all the bloat!
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
1483 calories
174 g
46 g
74 g
60 g
6 g
1135 g
857 g
16 g
0 g
60 g
Nutrition Facts
Serving Size
1135g
Servings
1
Amount Per Serving
Calories 1483
Calories from Fat 619
% Daily Value *
Total Fat 74g
113%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 19g
Monounsaturated Fat 41g
Cholesterol 46mg
15%
Sodium 857mg
36%
Total Carbohydrates 174g
58%
Dietary Fiber 50g
199%
Sugars 16g
Protein 60g
Vitamin A
1478%
Vitamin C
137%
Calcium
71%
Iron
72%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 cups of shrimp
  2. 4 cups veggies of your choice (I went with onions, broccoli, bell peppers)
  3. 2 sweet potatoes - spiralized
  4. 8 tablespoons of chunky almond butter (no sugar-added)
  5. 2 tablespoons siracha
  6. Sea salt
Instructions
  1. 1. In a sauce pan, sauté veggies for about 5 minutes.
  2. 2. Add shrimp to pan and cook until pink; about 5 minutes -- set both aside
  3. 3. Spiralize 2 sweet potatoes & cook down until soft (about 3-5 minutes)
  4. 4. Add veggies & shrimp back into pan with sweet potatoes
  5. 5. Mix almond butter + siracha with water (start with about 4 tablespoons) then continue to mix until it forms a sauce to the consistency of your liking
  6. 6. Pour sauce over shrimp mixture & evenly coat
Notes
  1. Divide into 4 containers & store in fridge until you're ready to enjoy
beta
calories
1483
fat
74g
protein
60g
carbs
174g
more
Green Palate Life http://www.greenpalatelife.com/

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