Weeks 3 & 4 started to feel pretty normal as I got into the groove. Sure, meal prep got old, I REALLY, REALLY wanted ice cream and a glass of wine, etc., etc, but just when I wanted to quit, I knew if I held out a little bit longer I would feel accomplished and on the road to a healthier relationship with my food cravings.
Not to mention, my willpower has gotten SO much stronger!
Also, if you are concerned with “what comes next” or “life after Whole30”, read to the bottom. Many of you may feel a little nervous about wrapping up your challenge and maintaining the healthy principles that were introduced during the month. I will give you several “take aways” to ease your anxiety.
Without further ado, here are recipes for Weeks 3 & 4.
Remember to always evaluate whether you think something is “worth it”. How will you feel after you eat it? Is it something you truly enjoy, or just because it is within eye sight? Are you really hungry or are you bored/stressed/nervous?
Continue to follow my blog for consistent healthy recipes, most of which are gluten-free, paleo-ish, and yummy (I know, I’m biased)!
If you are interested in more personalized programs, email me at firstname.lastname@example.org.
This week I was getting really sick of eating eggs for breakfast and just wanted cereal! Since I was committed to the Whole30, I told myself to hang tight and stick with the challenge. This was the closest I could get, but it turned out to be a pleasant surprise!!
Unsweetened coconut flakes
Almond milk (or nut milk of choice)
Optional: you can also add sliced fresh fruit such as strawberries, bananas, etc.
2 lbs. Chicken tenders or thinly sliced chicken breasts (it helps to pound them with a meat mallet as well)
1/2 cup coconut flour
1 cup almond flour (you can also just use one flour or the other but I liked the combination of both coconut and almond for the taste)
Salt & pepper
2 whole eggs
Oil for pan-frying (I used avocado oil because it is stable at high temperatures)
Pound your chicken to tenderize and thin-out if needed
In a small pan or bowl, scramble 2 eggs
In a separate pan (pie pans or 8×8 pans work well), add your flours and spices
Preheat your skillet with ~1 Tbsp oil and prepare a plate or pan covered in paper towel for finished chicken
Dip your chicken first into the egg mixture, then coat with flour mixture and place in heated skillet. Pan fry on each side for about 3-5 minutes, or until cooked thoroughly. Set aside until all chicken is cooked.
I enjoy mine over a salad dressed with oil and vinegar, but you can also use the cutlets to make a chicken parmesan!
A while back, I posted a recipe for His & Hers Buddha Bowls and I loved them so much that I made a “2nd Edition”. I love these because you can literally add anything you have to make a beautiful and delicious lunch or dinner.
Many of us may have experienced a myriad of questions from family, friends, and coworkers who just don’t understand why anyone would deprive themselves of grains, sugar, alcohol, legumes, etc. for 30 WHOLE DAYS. Critics of the Whole30 state that it’s not healthy to exclude entire food groups, making people at risk for nutrition deficiencies, and a host of other reasons. If you are interested in some of the facts and fallacies behind the Whole30 or Paleo lifestyle, here is a great read from Sustainable Dish that might get you thinking.
My guest post today is from a dear friend who has been on a journey for a healthier and sustainable life. She gives us some insight as to why she chose the Whole30 challenge and one of her favorite recipes.
I decided to commit to a Whole 30 to improve my body image, stop “dieting” and just fuel my body while also hitting the reset button on my health. I get to eat amazing, delicious whole foods each day. One of my favorite dishes to make are whipped coconut sweet potatoes. They are so incredibly delicious, you won’t believe that they are only 2 ingredients.
Whipped Coconut Sweet Potatoes
3-4 large sweet potatoes
1 can of organic coconut milk
Preheat oven to 425°F
Wash and dry 3-4 large sweet potatoes
Puncture each one with a knife
Place all 3 sweet potatoes on a foil lined cookie sheet and roast until very, very soft. (Usually about 45-60 minutes depending on your oven)
Remove from oven and let sit until cool enough to handle
Once cool, remove and discard the skins
Place the potatoes in a deep mixing bowl
Add ½ can coconut milk and half the fat from the top of the coconut milk (coconut cream)
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.
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.
Spray a 13-in. x 9-in. baking dish and arrange chicken, potatoes, sliced onion and lemon slices evenly in pan.
In a small bowl, whisk together lemon juice, olive oil, garlic, rosemary, crushed red pepper flakes, salt and pepper. Pour mixture all over chicken and potatoes. Sprinkle all over generously with additional salt and pepper.
Bake uncovered for about 1 hour, or until chicken and potatoes are fully cooked.
Recipe adapted from http://laughingspatula.com/easy-roasted-lemon-chicken-with-potatoes-and-rosemary/
1 cup kale (basil or other greens of choice work as well)
3 cloves garlic
¼ cup pine nuts
2 Tbsp lemon juice
½ tsp. sea salt
3 Tbsp olive oil
Cracked black pepper, to taste
Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up.
In a food processor, add avocados, kale, garlic, pine nuts, lemon juice and sea salt and pulse until finely chopped. Then with the motor still running, add olive oil in a slow stream until emulsified and creamy.
Drizzle olive oil in a large skillet over medium high heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender.
Add zucchini noodles to a large bowl and toss with avocado pesto.
I served mine with some baked salmon (seasoned with olive oil, garlic, salt, & pepper)
Here are the recipes that I tried during the first week of Whole30. I think it’s important to get creative and make dishes full of flavor that you are looking forward to (especially since week one away from grains, sugars, etc. can be challenging)! Meal planning is key to setting yourself up for success.
Breakfast(I ate the same thing each day during week one)
Carefully slice butternut squash in half and scoop out seeds.
Rub olive or coconut oil on the flesh of the squash and place cut side down on a baking sheet. Cook for approximately 20 minutes, or until tender.
While squash is cooling, heat a large pot on medium and heat your butter. Add onions and garlic and cook until the onions are translucent.
Scrape out the flesh of the squash into the pot with the onions and garlic.
Add in the canned coconut milk, broth and spices. Cook on medium until the soup comes to a low boil. Then, lower the heat and let the soup is simmer for another 20-25 minutes.
Remove the soup from the heat. Discard the rosemary sprigs and cinnamon sticks. Blend the soup in a high-speed blender until smooth and creamy. Adjust the salt and pepper according to your taste preferences. Serve warm.
Recipe adapted from http://themovementmenu.com/recipes/paleo-butternut-squash-soup/
First of all, you may be asking yourself, “what is Whole30?”
The Whole30 a nutritional program designed s a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.
Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. For 30 days, you will cut these foods from your diet and learn how the foods you have been eating might be affecting your hormones, gastrointestinal system, and your overall energy levels. But don’t worry, you don’t have to restrict your favorite foods forever…it’s only 30 days!
There are pros and cons to cutting out entire food categories from your diet, and it’s not for everyone. However, there are a large number of people who find themselves sensitive to foods that contain grains and dairy. One item that I strongly believe is important for EVERYONE to reduce or eliminate is ADDED SUGARS.
Added sugars are so detrimental to our entire body and we will all benefit from cutting the consumption of items containing added sugars (other than the obvious, think flavored yogurts, some energy/protein bars, cereals, coffee drinks, etc.)
Each week, I will be posting meal plans for this program, so feel free to jump on the bandwagon with me. At the end of the challenge, I will consolidate it into one large post, where you can reference the recipes from time-to-time.
Let’s get started!
If you would like individual support, please email email@example.com and we can develop a personalized plan for you!
To learn more about the Whole30 program, click HERE