Healthy 7 Week 5

Healthy 7 Menu for Week 5

Welcome to Week #5 of Healthy 7 Menus!

If this is your first Whole30, CONGRATULATIONS! Just a few more days and you can put a big gold star after your name! Way to go!!!! But be careful when you add foods back into your diet, especially dairy. When I reintroduced my beloved cheese, my energy and mood dropped almost instantaneously. That’s why I stick to Whole30 as my primary eating lifestyle.

One of the best things about Whole30 is the weight loss that typically comes from this approach. I know…I know…the authors insist that the goal of Whole30 IS NOT weight loss. But the low consumption of carbohydrates results in skinnier waistlines for many people. So if your pants are sliding down your hips, HURRAY for you! With or without weight loss, you should notice a big lift in energy, and perhaps you’ve seen a noticeable decrease in your regular aches and pains. Soldier on!

So let’s get to this week’s menu. For your eating enjoyment, the menu features chicken sausage and potato zucchini spaghetti, simple delicious beef roast, chicken zoodle soup, and kalua pig with cole slaw.

Menu Highlights

This week’s menu starts with Chicken Sausage and Potato Zucchini Spaghetti, compliments of Inspiralized. Just omit the Parmesan Cheese to make the “spaghetti” Whole30 compliant. If you’d like an alternative to the cheese, I add nutritional yeast to many of my vegetable “pasta” dishes. And again, feel free to substitute. If you don’t like chicken sausage or have a difficult time finding Whole30-compliant chicken sausage, feel free to swap it out for another type of sausage. It’s your meal so modify as you wish.

This week we have Simple Delicious Beef Roast, accompanied by Beautiful Roasted Vegetables. This is a very hearty meal that will leave you wondering if you are really on a diet!  The beef roast comes to you via Raisingenerationnourished and includes potatoes. Make the roast in a crockpot or Instant Pot for added juiciness. The recipe for Beautiful Roasted Vegetables is from Thepioneerwoman. You’ve got a lot of flexibility with this recipe. For instance, I’m not crazy about eggplant so I simply leave that out of my ingredient list. You can do the same!

This week is a great time to make a batch of Chicken Zoodle Soup, compliments of Wholesomedelicious. My freezer is always stocked with Chicken Zoodle Soup, which is a quick rescue meal when I haven’t had time to cook. You can accompany the soup with a Side Salad – you can read this post for ideas on Whole30-compliant salad dressings.

Last but not least, is Michelle Tam’s Kalua Pig, from the nomnompaleo website. This recipe is a fan favorite, and for good reason. Adjust the amount of meat for your needs – the 5 pound roast is much too big for my individual plan. I pair the Kalua Pig with Deli Style Whole30 Cole Slaw, from Anyaseats. Generally, I’ve been disappointed with many of the Whole30 cole slaw recipes, but this one has an interesting blend of flavors that works well with the pork. If you don’t want to make your own mayo, I’ve had luck with Trader Joe’s mayonnaise, or you can try Primal Kitchen mayo, made with avocado oil. ENJOY!


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.

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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About the Author Brenda

Dr. Brenda is a financial coach, educator, researcher, and sociologist. In addition to blogging at The Five Journeys, she is the founder of the Gutsy Women Club. Her passion is guiding people on their journey to financial freedom through coaching at DrBrendaMoneyCoach and online courses at

  • Thanks for the reminders on Halloween binging. You are right in that you’ll find treats that day in unexpected places. Our contribution to a healthy holiday is giving bags of cheddar popcorn to the trick or treaters who visit. Until now, we’ve lived in a big house in the middle of six acres that did not attract little visitors on Halloween. We have now moved to town and can’t wait to address the stream of kids that we expect. Hope things have not changed and that kids still go house to house for treats. Will let you know.

    • Brenda says:

      Thanks for the comment. We seem to get busloads of trick-or-treaters in my neighborhood. But it’s a fun time of year, though the little packets of M&Ms have been calling my name recently. Good luck!

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