Alright…2nd week of Whole30 in the books!

When you feel like giving up, remember why you started

Week 2 was no doubt a challenging week for me. I felt a little irritable, energy waxed and waned, and I was starting to feel bored. I think this is common when you are making any type of change in your life. At first it’s exciting and new and then, just like any challenge, you start to wonder, “can I really do this for a few more weeks?” Keep in mind that while Whole30 is only 30 days, it is meant to reset your mindset around food, give you the opportunity to try new things and see how your body feels when it eats REAL, WHOLE FOODS. Yes, it is extreme for some, but it gives us the tools to live healthier even after the 30 days is complete.

I also noticed this week that even thought I had planned it all out, there were days where I wanted something else or didn’t have the time or energy to make what I had thought I would. That’s ok… this week I will give you several tips and tricks to help when you feel like giving up.

Breakfast

Lunch & Dinners 

Meal Prep Sunday:

Oven:

  1. Roast all vegetables (red/purple potatoes)
  2. Bake spaghetti squash, cool, and pull out strands with a fork

Other:

  1. Wash all fruits and vegetables and chop as many as you can (within reason)
  2. Brown ground turkey
  3. Spiralize zucchini noodles
  4. Pre-portion out snacks (nuts, veggies, fruit) into single serving bags or containers
    1. Prepare breakfast casserole and place in containers for easy heat-and-go breakfasts
    2. Defrost meats, if necessary
    3. Everything else should come together fairly quickly during the weeknights!

Here was the meal schedule I followed for week 2:

Monday:

Tuesday:

  • Breakfast: Breakfast Casserole with citrus fruit
  • Lunch: Simple Rosemary Lemon Chicken with Potatoes
  • Dinner: Chipotle (yes, I said it) – Bowl with Carnitas, Lettuce, Pico de Gallo, and Guac *these are basically the only Whole30 options at Chipotle 
  • Snacks: Celery with Almond Butter and Golden Raisins, Rx Bar

Wednesday:

Thursday:

Friday:

  • Breakfast: Breakfast Casserole with citrus fruit
  • Lunch: Work Lunch – greens with pulled chicken, avocado, pico de gallo, no dressing
  • Dinner: Seared grass-fed beef wrapped in Prosciutto with leftover avocado zoodles and potatoes
  • Snacks: Celery with Almond Butter and Golden Raisins, Rx Bar

Saturday/Sunday: The weekends are usually for simple meals and leftovers 🙂

  • This week we had a special Whole30 Friendsgiving- watch for the post tomorrow!! 

Tips for eating out on Whole30

  • Pick something simple: The more complicated the order, the more likely they are to mess it up!
  • Don’t be afraid to ask questions about how they prepare menu items- watch the type of fat/oil they are cooking their meats and other items in, as well as added sugar & dairy in sauces, dressings, etc.
    • It’s best to choose oil/vinegar for salad dressings and hold the sauces and condiments
  • Places like Chipotle make it easier since you can choose exactly what you get
  • Ask for seltzer or sparkling water to jazz up your beverage
  • Try to avoid eating out as much as possible on Whole30. Even though I made good choices when eating out, there were still hiccups, such as the restaurant accidentally put cheese on my salad the first time.
  • It IS possible to be “Whole30 compliant” by eating Rx Bars and Chipotle everyday, but is it teaching you to make good choices, cook, and eat mindfully? NO. So, my advice is to cook and eat at home as much as possible. Remember, preparation is KEY.
  • For more visit realfoodwithdana. She has some great tips!
challenges

Published by Functionally Simple Nutrition

Ariana Cucuzza, RDN, LD is the founder of functionallysimplenutrition.com. She is a Registered and Licensed Dietitian Nutritionist specializing in Functional Medicine Nutrition and sports nutrition. Ariana holds a bachelor’s degree in food and nutrition sciences from Ohio University and went on to complete her dietetic internship at The Cleveland Clinic. She currently serves on the Board of Directors for the Greater Cleveland chapter of the Academy of Nutrition and Dietetics. She also is an active member of the Sports Cardiovascular and Wellness Nutrition (SCAN) and Dietitians in Functional Medicine (DIFM) Practice Groups of the national Academy of Nutrition and Dietetics. She has been featured in Health Magazine, Live Science, Rally Health, YouBeauty, US News & World Report and Cleveland Clinic's Health Essentials as well as live appearances with WKYC news. In her previous role as a public health and community-based dietitian, she led “food as medicine” initiatives in coordination with health care providers to provide nutritious food to low-income patients with diet-related health challenges. She also led nutrition workshops, cooking demonstrations, and assisted with menu planning for afterschool programs and senior meals. Ariana enjoys cooking, trying new things, and staying active with yoga and Crossfit!

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