Potato wedges! I didn’t even think of that!”. It saved me so much time and headaches. A veggie spiralizer, a food processer, a blender, and of course your pots, pans, and oven are going to become your new best friends. If cooking for 2, do we just double everything? Do you have a couples meal plan for this week? Making recipes ahead and storing them in the freezer can help if you’re normally reliant on pre-packaged foods. The Complete Whole30 Meal Planning Guide and Grocery List: Week 1 Hey Everyone, Ally here! Use grated lemon zest (from the lemon you used in the recipe above) and black pepper instead of lemon pepper. Toss until the Ghee is melted. ??? Double grocery list? (Your email is safe with us. Whole30 eliminates the junk, plus it eliminates some other foods typically seen as healthy (you’ll learn more in our Whole30 “foods not to eat” list), but people tend to find it easy to follow since there is no calorie counting involved. Is this normal?”, “It’s Day 16, and my sinuses are so clogged, I can barely breathe. Even from just eating Whole30 here and there, I can already tell what a difference it makes in the way I feel. All fresh and frozen fruit, preferably organic, i.e. Whip up the homemade breakfast sausage recipe above, cook 2 eggs any way you want with a little Ghee, and eat up any leftover fruit you haven’t yet! Lots of times, no. (Your email is safe with us. This is one of my favorite combos- enjoy! Enjoy the chia pudding!! The goal here is to not feel deprived on your tastebuds even though your body feels like it’s dying without the sugar, gluten, and dairy. Giiiiirrrlllll, thank you so much for putting Your time into this. thank you! Coffee with almond milk is great in the morning, as well as GT’s Kombucha. The dinners are enough, but you would have to double the breakfasts and lunches. You’ll give all grains the boot. Bread and similar products made from wheat or other grains, Meat from conventionally raised animals; i.e. Go you! Baby carrots work instead of whole carrots. Of course, we’re not doctors, and we can’t accurately medically diagnose your symptoms in 140 characters or less. Your body is learning to use fat as energy instead of carbs, and it’s ALMOST there, but not yet. Thank you so much for the kind words . As for the arrowroot/tapioca, it’s really the only flour substitute that will give you the same thickening power in soups or crunch on your “fried” foods like wings. With just a few exceptions, all plant-based foods are suitable for the Whole30 diet plan. The ground pork is for homemade breakfast sausage over the weekend. Dinner: Grilled Chimichurri Steak and Green Beans with Baby Red Potatoes. Ah, Saturday. You might not feel like garbage anymore, (you still might) but you’re likely a raging bee-0tch. It can feel like the Whole30 is present in your thoughts, words, or actions every waking minute. 2017 is as good a time as any to get started – and this plan provides benefits that just about everyone can appreciate. Oh you’re so welcome!! Wow, this is incredible, I’m going to start my first whole 30 Monday and I’m so thankful I found your blog! Focus on nutrient-dense foods, especially those high in protein, i.e. I’m sorry I don’t have one on hand. Put them in a medium pot, cover with water, add a pinch of salt, and boil for about 15-20 minutes until fork tender. This Whole30 food list is a quick reference to have on hand of what you can and cannot have on a Whole30 protocol. Before you put it in the oven/slow cooker, add 6 halved baby potatoes. Promise. Make recipe as directed, but here are some changes: Notify me of follow-up comments by email. Read about it here. I’m making the chia pudding right now. You can probably freeze it and then thaw come Thursday/Friday! Tips for successful and efficient menu planning. Drain the potatoes, and return them to the pot with 2 Tbsp. You likely still want to Kill All the Things, but it’s Friday!! Make the recipe according to instructions; the only substitution would be Coconut Aminos instead of Tamari. If you’re vegan, you’ll stop eating legumes, including soy products like tofu and tempeh. This is usually a Sunday for most people, and you should carve out an hour for grocery shopping and a couple hours for meal prepping when you get home. You’ve spent the last several days or weeks planning and preparing for your program. You can eat meat, fish, vegetables, fruit, nuts, and seeds for 30 days. *We’re super active on all the major platforms, including Facebook, Instagram, Twitter, and Snapchat (@whole30). You are phenomenal. Post was not sent - check your email addresses! Is this normal?”. Put them in the oven with the wings; they will need about 30-40 minutes depending on their size, just flip them halfway through. broccoli, leafy greens, nuts, and chia seeds. But still… they’re not exactly what we outlined in our Whole30 Timeline (page 32 in The Whole30), so you hit us up on Facebook, Instagram, Twitter, or Snapchat to see if it’s a common occurrence on the program. Please adjust accordingly*. ?You will love it!! Of course, you can easily enjoy salad topped with the protein of your choice, too. Thanks again for this amazing resource! Wow, thank you, that’s a great idea! Stir until combined. Good news! Also for the chia pudding, are you supposed to use 1 banana divided evenly among 3 mason jars or are you saying 1 banana per jar? I can’t imagine how much time and effort this took to put together. Breakfast: heat up the leftover breakfast sausage, cook 2 eggs any way you want with a little Ghee, and eat up any leftover fruit you haven’t yet! I've dabbled with eating Whole30 meals here and there, but on February 26, 2018, I'm going to start my first Whole30! If you call in sick to work, experience a dramatic downturn in how you feel, or just wonder if what’s happening to you is normal, it’s always a good idea to check in with your doctor. <3. My husband and I are doing it together so I’m going to try to update the shopping list! Compatible bouillon/quick broth base? Screw on the lid and keep in the fridge. I have so much energy! Print it out and keep it with you to stay on track! No worries, I made it through week 1! Sip on a nice Kombucha or La Croix with berries, and pretend it’s wine. Dinner: Lemon Chicken Piccata with mashed potatoes and asparagus. You can enjoy nut milks as long as they have no added sugar, you can learn to make your own nut cheeses (try cashew cheese!) Optional Snacks: Sip some kombucha, eat apple with almond butter, have a Larabar, or make a Detox Green Smoothie with Chia Seeds. Is this normal? Now I get to struggle through book club dinner like you ? Want to know more about the day-t0-day experience? Thinking ahead, I would save a little bit of the diced onion as toppings if you like them . Any concentrated sugar – even unprocessed varieties – is forbidden. *NOTE: This grocery list is designed for ONE person doing Whole30 for weekday breakfasts and lunches, and TWO people eating weeknight dinner and meals on weekends. Don't know what the Whole30 is? These are short-term healing protocols that help you reset, heal, and learn. Roast the asparagus in the oven for 10 minutes. Here’s what to expect if you decide to go for the Whole30: While you’re following the Whole30 diet, you’ll want to eat minimally processed foods with no added sugar. You’re still a little tired, but you’re almost over the hump! Make the recipe above, (EXCLUDE THE MAPLE SYRUP, and use dijon mustard, and save your lemon zest for later) and portion it out into two Tupperware containers. Today and tomorrow are officially referred to as “The Hangover”, so expect a massive headache. Here are some favorites to consider. Put half the breakfast sausage in a Tupperware container for tomorrow. And this printable Whole30 food list download can be printed out and tacked onto the fridge, and a smaller version is the size of a dollar – perfect for your wallet! Thank you for your kind words. Today is, “so what’s the big deal?” day according to the timeline. I’M SO EXCITED. beef, chicken, turkey, pork. I know it was a lot of work. Your flatter stomach and improved health will thank you. Thank you!!! Drizzle with olive oil and sprinkle with salt and pepper. © 2020 Copyright 2020- EasyRecipeDepot.com, An end to unhealthy cravings, especially for carbs and sugar, Sparkling water, flavored or unflavored (check to ensure all ingredients are natural and no sugar added). Liz, I’m so happy you found me too!! Are you drooling yet? But it helped me realize I was not eating nearly enough vegetables with every meal. Psychologists say an effect of this bias is that you can become overly focused on a single stimulus, neglecting to notice other aspects of the situation. I’m use to ” you must follow” to stay on points, or count of some sort, Hi Marissa, you can change whatever you like, as long as it stays within the whole30 approved list, so chicken is a fine swap for pork. You can either prep the toppings, (diced onion, sliced jalapeño, avocado, cilantro, olives, lime wedges) now or tomorrow night! Follow the recipe included in the link. The complete Whole30 Meal Planning Guide and Grocery List. Her sloppy joes are also delicious!! Mash or whip with an electric mixer. Don’t know what the Whole30 is? Buffalo wings! Dinner: Sloppy Joe Stuffed Baked Potatoes with a Side Salad. Again, thank you so much! You’re amazing! Dinner: Prep the toppings, (diced onion, sliced jalapeño, sliced avocado, cilantro, olives, lime wedges) for your chili if you haven’t already. Doing the whole30 is going to be a very very big change from the norm in our house and these meals all sound so delicious that I’m hopefully it will make the transition so much smoother. Submit your #IAmWhole30 Story Here, “I’m on Day 6 and I’ve been throwing up all day. Toss them in 2 Tbsp. I met two wonderful women during a solo vacation to Puerto Rico. This must have taken you so much effort and work and let me tell you—it was greatly appreciated. We’re going to celebrate with a steak dinner, so cheer up buttercup. It’s bliss. Hooray for being full!! But still… they’re not exactly what we outlined in our Whole30 Timeline (page 32 in The Whole30), so you hit us up on Facebook, Instagram, Twitter, or Snapchat to see if it’s a common occurrence on the program. We did those paleorunningmama chicken wings and they are amazing!! Do you have any seasonal allergies?” And the girl looked startled, saying, “Oh, well, I actually do. Lunch: sloppy joe’s with zoodles! Here are my current stats, (follow along until week 4 to see the results! Let's talk (non-traditional) breakfasts ; By Dankworth, Wednesday at 02:12 PM; Cooking. RXBARs or almond butter. If you have a Costco membership, plan to put it to good use while you’re following the Whole30 diet plan. Okay, maybe that last one sounds far-fetched, but we hear questions like this on social media and the Whole30 forum all the time. <3 Thank you! Serve with a side salad, (I like Tessamae’s compliant salad dressings, or you could make your own!). So no weighing yourself, analyzing body fat, or breaking out the tape measure during the 30-day elimination period. I'M SO EXCITED. Substitutions: Just drizzle some olive oil instead of cooking spray. Do not step on the scale or take any body measurements for 30 days. Breakfast: heat up your sausage and brussels sprouts! You’re likely going to be experiencing headaches, fatigue, and general hangry-ness all week, so I’ve designed the menu to be simple, familiar, and yummy, with plenty of potatoes to trick your brain. Melissa gently said, “So, it’s spring. Check out my Whole30 Week 1 Journal here. Whole30 Approved Packaged Foods. Hi. (Your email Meanwhile, poke 2 russet potatoes with a fork, wrap them in wet paper towels, and microwave them 5-7 minutes each. Welcome to the “Kill All The Things” phase. Keep warm. I’ve failed so many other attempts to get healthy and I’m really need to make a change for myself and my family. Here are some very normal (although not super pleasant) symptoms you may experience on the Whole30, especially in the first 14 days. Is this normal?”, “I’m on Day 22; I am having the worst hair day, and I got a flat tire on the way to work.
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