Keep it simple. Think protein, veggies, fresh fruits and raw nuts.
Are you considering trying out Whole 30 for the first time? If so, I am here to put you to ease as it’s really not that difficult. Chances are you can make simple modifications to recipes you already know and love but make them Whole 30 Compliant.
I highly encourage you to do Whole 30 at least once. It’s eye opening to how much is in our food that is “approved by the FDA” as safe. I can promise you when you’re forced to read labels to avoid certain things in your diet, whether by choice or allergy related, you’ll quickly see that things you thought were already healthy choices, are not in fact, healthy.
Don’t stress about what you’re going to eat and meals you’re going to cook. You don’t have to do a complete overhaul but read the labels. You’ll be shocked to see how many products, including meats, have added sugars, nitrates, carrageenan, just to name a few (all things you need to avoid while on Whole 30), but there is always a substitution.
So what does Whole 30 compliant mean. Essentially, you are eliminating foods that are free from added sugars, grains, dairy, legumes, soy and you also avoid alcohol and processed foods. By doing so, you are choosing compliant options. All of the things you’re asked to avoid during Whole 30 are know inflammatories which can affect how you feel, your quality of sleep, joint and muscle pain, acid reflux, gut issues, and more.
Sugar is the number one inflammatory and is found as an additive in so many foods that it should not be in. I was SHOCKED when we first read labels. Even a label of “nitrate free” doesn’t mean it is sugar free.
As someone who suffers from carpel tunnel, the first time we followed this elimination diet, I saw instant relief within the first week. Four years later, I know what triggers my carpel tunnel the most from a food perspective and try to avoid it throughout the year. We maintain a 80/20 lifestyle eating this way, with a few exceptions during holidays of course but let me tell you, I pay for it later. Joint pain, check. Inflammation, check. Carpel tunnel affecting my sleep, check.
Recommitting to eliminating the inflammatories after the holidays is a great way to kickstart a new year for my husband and I. It’s something we actually enjoy.
When I meal plan for the week, I try to think about how one protein can be used in other meals later in the week. For example, if I cook a rotisserie chicken in the crockpot one night, I know I can use left over chicken for fajita bowls/salad, chicken salad (using Primal Kitchen mayo), or tossing chicken in our kitchenmaid mixer with the whisk attachment, pouring in either BBQ or Frank’s Hot Sauce to shred/mix it then put it over a baked sweet potato, light drizzle of Primal kitchen ranch (or DIY your ranch). Trust me on this last one. Buffalo Chicken over a sweet potato is the perfect balance of heat and sweet.
Simple Meal Ideas for 2+ weeks:
Snack Ideas: Hardboiled eggs sprinkled with everything but the bagel seasoning & franks hot sauce or wrap the egg with prosciutto.
Chomps sticks
Small sweet peppers sliced in 1/2 and filled with tuna, I like to drizzle Frank’s on mine but you could also pre-make a compliant tuna salad to fill the pepper boats.
Apple slices with almond butter.
Fresh fruit & raw nuts just no peanuts as they are considered a legume and should be avoided during Whole 30.
Breakfast Ideas:
Crustless egg and veggie quiche. Easy to meal prep in advance. I use mostly egg whites, add in spinach, leftover veggies, peppers & onions, mushrooms and bake at 350 degrees until firm, approximately 25 minutes. You can sprinkle on Nutritional yeast for a cheesy flavor.
Sweet Potato Hash – Prep in advance on Sunday and portion out to reheat each morning
Egg Muffins filled with veggies and/or cutup sausage links or bacon. These are an easy grab and go option, paired with fresh fruit.
Dinner Ideas: I’m included this before lunch ideas because we often have dinner leftovers that we try to eat for lunches.
Whole Chicken in Crockpot with roasted sheet pan veggies.
– If you follow my Whole Chicken in the crockpot recipe, you can save the stock and use it in this recipe. I make this recipe in the crockpot as well.
-Debone remaining chicken after dinner and portion out for lunches over salad, cauliflower rice bowls with roasted veggies, fresh veggies, avocado slices, ect.
Eggroll in a Bowl – a family favorite we cook year-round
Sheet pan meatloaf patties with veggies – another meal we keep in rotation year-round
Fajita Bowls/Salads
Paleo Running Mama’s Stir fry (It’s so good!) serve with cauliflower rice
Spaghetti sauce over either zucchini noodles or roasted spaghetti squash (make noodles for kids if needed)
Baked Lemon Pepper chicken thighs with steamed broccoli or sautéed asparagus, and cubbed roasted potatoes
Pork chops with a sautéed veggie hash.
Grilled Salmon with sautéed asparagus and beets.
See this post for our family’s top meals that we keep in rotation.
Lunch Ideas:
Salads with left over proteins and raw or cooked veggies
Continue the theme each day. Breakfast on repeat, lunch can be protein leftover from the night prior over salad, and select a dinner option.
Our top recommended ingredients to buy:
Coconut Aminos, Rice Vinegar, Sesame Oil, Frank’s Hot Sauce, Ghee, Nutritional Yeast, olive oil, Tapioca Starch or Arrowroot flour
These are substitutes for soy sauce, inflammatory oils and butter and flour (when needed for thickening agent. We keep all of the above as staples in the home for cooking at all times.
If you’ve made it this far, I want to thank you. My goal for this post was to be brief and provide a very simple guide to being successful on Whole 30. It turns out, there’s a lot to say about this meal guide as it can really become a lifestyle, if you choose.
My hope is that you’ve found tips and tricks for success that can apply today and every day.
Key takeaway, read labels.
Happy cooking my friends.
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