Meal plan 9-29

Happy Sunday morning everyone :) This was the WOD that our gym completed yesterday.

9/28

Team Chief

Complete as many rounds as possible in 10 three minutes rounds of:

3 Power Cleans 135/95
6 Push-ups
9 Air Squats

Work in teams of 2 alternating rounds
For each cycle restart the AMRAP

If you would like to see what this looks like.  Watch this. 

Buy Out: 

100 sit ups 

Here is the Meal Plan for this week:

Monday- Pot Roast with mashed cauliflower
Tuesday- Pork Loin with roasted carrots and pear salad
Wednesday- Italian Chicken with roasted sweet potatoes
Thursday- Garden Fresh meatballs with Paleo mexi-ranch and carrot fries
Friday- Whole Brined Chicken **Not whole30 approved!!** with roasted broccoli, mushrooms, asparagus, and onion.

Grocery List: 

• Beef Roast- 3 lbs
• Whole Chicken - 1
• Chicken Broth OR hopefully you have some in your freezer that is homemade :)
• White or Red cooking whine- 1 bottle
• Pork loin-1
• Chicken Breast- 4
• Ground Beef- 1 lbs
• Ground Turkey- 1- 1 1/2 lbs
• Cauliflower- 2 heads
• Broccoli- 2 heads
• Carrots- 3 bags of baby carrots or 3 bags of whole carrots
• Sweet Potatoes- 6
• Salad Greens
• Olive Oil - 2 cups
• Pears-1
• Mushrooms- 2 packages
• Asparagus- 2 bunches
• Yellow Onion- 1 bag or 3-5 onions
• Avocado- 3 not ripe *will use on saturday for lunch*
• Tomatoes- 3
• Cabbage- 1 head green or red
• Sugar *Raw if possible*- 1 small box
• Fresh Spinach- 1 bag
• Zuchinni- 6
• Red Peppers- 3
• Garlic- 2 bulbs
• Eggs- 1 dozen
• Whole Fat Coconut Milk- 1 can
• Extra virgin olive oil- 1 bottle
• Balsamic vinegar- 1 bottle
• Red Onion- 1-2
• Walnuts- 1 small bag
• Dried cranberries or raisins- 1 small box/bag
• 1 package of italian seasoning ** feel free to buy a package or make your own** I will make my own.

Spices-

• Paprika
• Salt
• Garlic Powder
• Black Pepper
• Onion Powder
• Cayenne pepper
• Dried Oregano
• Dried Thyme
• Parsley
• Basil
• Marjoram
• Oregano
• Rosemary

Things I will prepare today so this weeks plan is easy. 

I will wash and chop my broccoli, cauliflower, mushrooms, whole carrots, salad greens, yellow onion, zucchini, and slice my cabbage.

I will make the garden fresh meatballs, mashed cauliflower, paleo mexi-ranch, Pot roast rub, and italian seasoning today too. 

Sunday's are a day where I cook a lot! We will have chicken wings for the football game today. 

Go Chiefs! And with that, most likely roasted cauliflower, zucchini, and sweet potatoes. 

Well, that sure sounds like an overwhelming Sunday but I hope I can make it as simple as possible in my next few posts... after grocery shopping, prep, and finally cooking.