Healthy 7 Library

Healthy 7 Menu for Week 4

October 18, 2017

It’s Week #4 of Healthy 7 Menus!

Can you believe it’s already week #4 of Healthy 7 meals? If you are still on the Whole30 path and this is your first trip, you are doing FANTASTIC! Keep up the great effort.  May this week reward you with an abundance of extra energy and a happiness halo.

This week we’ll rotate through main courses of cauliflower fried rice with pork and chicken, beef brisket au jus with mashed potatoes, zucchini pasta with spicy shrimp marinara, and fiesta pork chops with spiralized arroz con fideos. Oh, the flavor sensations you’ll enjoy this week!

A Few Words about Side Salads

It’s great if you can add side salads into your meal plans. The Whole30 website has a list of salads if you’d like to check out some options. Personally, I don’t eat a lot of salads. I might toss a chicken breast over a bed of lettuce, but I seldom make salads. One of the primary reasons is that I am allergic to tomatoes, and what’s a salad without tomatoes? And I find that all too often, my greens and salad toppings go bad before I get the chance to eat them. I despise throwing away food (and money).

Don’t let my salad aversion affect your decisions. We all have our own peculiarities! I encourage you to eat as many salads as you like. Just be careful with the dressings as it can be difficult avoiding sugar. If you’d like to make your own dressings, check out these Whole30 compliant recipes. If you’d prefer purchasing already made dressings, I’m including some options from Amazon below. And check out Thrive Market for additional options. Enough on salads. Let’s get to this week’s menu.

Menu Highlights

This week’s recipes give my stovetop wok and spiralizer a good workout. The first meal of the week is Cauliflower Fried Rice with Pork and Chicken, from the kitchen of paleorunningmomma. I’m a bit lazy with this recipe – I buy packaged riced cauliflower from my local Trader Joe’s. And since I’m not a big cauliflower fan, I swap it for riced broccoli, also purchased from the store. You’ve got a lot of leeway with this recipe…add your favorite vegetables, swap out those you don’t like. It’s really hard to go wrong with this recipe!

Next up is a very hearty Beef Brisket Au Jus and Mashed Potatoes. The Beef Brisket au jus is from Meatified, while the Mashed Potatoes comes from Thedefineddish. I cook for myself, so I’ll look for a smaller cut of meat and adjust the ingredients accordingly (the recipe calls for a 7-pound brisket). And while there are lots of mashed potato recipes out there that are Whole30 compliant, this one is my favorite. Most mashed potato recipes use coconut milk as a substitute for dairy milk, but I really don’t care for the taste of coconut milk in my potatoes. This recipe uses chicken stock (I use chicken broth), garlic, and ghee as the primary ingredients. The taste is much more authentic to the mashed potatoes of my childhood. And I’ve yet to tire of leftovers of beef brisket and mashed potatoes. Enjoy!

An easy and flavorful lunch meal is Paleo Zucchini Pasta with Spicy Shrimp Marinara. This is another recipe from paleorunningmomma. If you have an aversion to shrimp, I think this recipe would be just as tasty with chicken. I use my stovetop wok for this recipe, which makes fast work of the cooking process. Your lunch will be anything but boring as the spices in the marinara sauce will awaken your taste buds.

Last but not least, we have Fiesta Pork Chops with Spiralized Arroz Con Fideos. Wow! That’s a mouthful.  The Fiesta Pork Chops are from Melissa Joulwan’s Well Fed website and the Spiralized Arroz Con Fideos from Inspiralized. Melissa describes the pork chops as a “party in your mouth,” and that’s pretty accurate! And don’t let the fancy sound of Arroz Con Fideos intimidate you – it’s really just butternut squash, zucchini, garlic, and onions. I think you’ll find this meal rather satisfying. Now get cooking!

Make the Healthy 7 Menu Work for YOU

And here’s your weekly reminder to make the Health 7 menu work for you! Swap out vegetables. Adapt the recipes to meet your needs. Don’t make something you know you’ll hate! You can always pull out favorites from previous menus and switch around your meals as you like. I want YOU to be successful as you prioritize your health, so make adjustments that will guarantee success! Have a healthy and happy week.

Ingredient and Gadget Resources



You can also try Barefoot Provisions and Thrive Market. Both deliver organic and non-GMO products right to your door, and offer a good selection of Whole30-compliant foods.


Thrive Market sells your favorite organic and non-gmo brands for up to 50% off retail.

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