This week, we officially started the Whole30! There is no doubt this first week will be tough, but I promise, it will get easier. After the next 30 days, you will feel like a new person!

As you begin your Whole30 journey, you’ll have days of intense cravings and days of low energy; keep your head up and push through! You may feel like quitting; but don’t. Remember what your goal is. At a moment of weakness ask yourself, “why you are doing this.” Whatever the reason, if it is important to you, you will do it. Check out the Whole30 Timeline so you can see how you might possible feel each week.

I highly suggest keeping a goal sheet. Post it somewhere visible to keep you on point each day!

Remember, your results are only as good as the effort you put into the program. If you just have that little piece of cake or just a small glass of wine, you’re results may not be as profound.

Tips for a Successful Whole30

• Eat until you are satisfied. This is a recommendation from our Nutritionist, Cara Zaller. Be sure to eat meals with plenty of proteins, healthy fats and vegetables. If you eat enough at mealtime you are less likely to snack.
• Plan meals ahead of time. During the weekend, plan the coming week’s meals so you can stay on track. Make an egg bake for breakfast during the week and cut up vegetables to have on hand. Also, have a go-to meal(s). This will be a meal that you can fall back on when you are tired and just don’t feel like cooking. My go-to meal is an omelet! A quick stir-fry or hash also works well.
• Too busy to cook during the week? Try ordering PremadePaleo meals. Just heat them up and you have a healthy meal in just a few minutes!
• Heading to party? Eat before you go or bring an appetizer to share that is Whole30 compliant. This way, if lasagna and pizza are on the menu you’ll be prepared!
• Going to the movies? Mixed nuts and some dried fruit* are great to munch on while everyone else is chewing on popcorn! *Keep in mind that dried fruit should be eaten in moderation!

Food Shopping

Someone recently asked me where I prefer to food shop. Specifically asking about Trader Joe’s, Wegmans and Whole Foods. Luckily, I live about 5-10 minutes away from Trader Joe’s and Whole Foods. So I can buy all of my food at these stores. Although I really like Whole Foods, it can be a little pricey. The nice thing about Whole Foods is that you can buy anything from deli meats to beef jerky without the worry of nitrates/nitrites in the ingredient list. I love this because nitrate-free items are rare in your regular grocer. It’s also hard to find items which are soy and wheat free. Although it takes a little more effort, I can find these items more easily at Whole Foods.

As for Trader Joe’s, these items are harder to come buy, but nitrate-free bacon and deli meats can be found there (just check the labels!). I like Trader Joe’s the best when I want to buy the basics plus some items are less expensive. On my most recent shopping trip, I picked up these items for less than $50!

Here are some of the Trader Joe’s essentials I pick up weekly/bi-weekly to keep me on my grain/dairy-free diet!

Items to buy at Trader Joe’s:

• Bacon – everyone needs bacon!
• Avocado – to add some healthy fats to my meals
• Mixed “fancy” nuts – healthy snack when cravings kick in!
• Ready to eat grilled chicken – After looking at the package more carefully, I noticed these chicken breasts are sadly made with soy protein isolate – not approved!
• Various fruits/veggies – some shredded carrots and snow peas for stir fry!
• Pork, chicken, beef and fish -there is a limited selection of grass-fed beef and limited selection of wild caught fish
• Almond Butter – great on apples as a snack!
• Coconut Oil – for cooking
• Eggs – these are a must during Whole30!
• Nitrate-free lunch meat

Whole30 Approved Recipes Here are some recipes from the group for you to enjoy, plus they are Whole30 approved!

Butternut Squash & Zucchini
Submitted by Peggy

What to do: Toss butternut squash and zucchini in EVOO. Season with garlic powder, thyme, crushed red pepper flakes. Roast at 350 for 15 minutes. Then throw in cauliflower and onion( also tossed in EVOO and spices) Roast another 30-40 minutes. Voila! Plenty of healthy veggies to last all week as sides.

Sauteed Bison and Veggies
Submitted by Peggy

What to do: Sauté 3 garlic cloves and 1/2 white onion in EVOO. Add 2. Lbs ground Bison. Once meat is cooked, add 2 cans of petite diced tomatoes w/green chilies and 2 cans of black olives (cut in half). Peggy recommends throwing in a few cashews for some crunch factor. Add some leftover roasted veggies or a side salad to your plate and its a healthy easy Whole30 dinner.

Scrambled Eggs with Kale
Submitted by Tracy

What to do: Cook bacon, 3 strips (Tracy suggests Nature’s Promise). Then sauté two shallots in ghee or bacon grease w/ dash of S&P Add kale (a big bunch since it reduces so much). Toss in chopped bacon. Add two eggs. BAM! *drool*

Chicken & Spaghetti Squash w/sauce
Submitted by Sue

What to do: Brown chicken breasts and finish cooking covered with some added water or broth. Saute shallots in oil, add dijon mustard, white vinegar and some of the finished broth. Serve chicken over fresh baby spinach, with a side of spaghetti squash and sauce over all. If you microwave the squash while cooking the chicken and sauce. This a 15-20 minute dinner start to finish.

Tasha’s Spin on Green Beans

• 2 bags of fresh green beans (steam until they turn color)
• Coconut oil
• Fresh Garlic Cloves 1-2
• Small Carton of grape tomatoes cut in half

What to do: Steam the green beans first. In a separate pan add coconut oil (about 1 tablespoon). Then add the fresh garlic, green beans and tomatoes. Sea Salt and Pepper to taste! Tasha suggests serving with cinnamon chicken (see below) + cauliflower rice!

Tasha’s Spin on Perfect Guacamole

Simply Perfect Guacamole (Tasha’s Spin)
Ingredients:

• 2 medium avocados
• 1/4 cup red onion or sweet onion, chopped
• 1 medium jalapeno, seeded and chopped. For more heat and flavor, try a habanero instead
• 1/3 cup fresh cilantro, chopped
• 1/2 cup grape tomatoes, cut up
• Juice from half of a lime
• Crushed fresh garlic (to your liking)
• 1/2 tsp sea salt (more or less to taste)

What to do: Mix it all in a bowl and eat!

Tasha says, “I found that if I keep the avocado seed/pit in the bowl for storage it stays fresh a little longer. Not as much browning! I actually bought the guacamole bowl and masher at Bed Bath and Beyond! I love it! I also grind all my veggies, I find it mashes better.”

Cinnamon Chicken Submitted by Tasha

• 1 3lbs chicken, cut into 8 pieces (breasts, drumsticks, thighs and wings)
• ½ tsp sea salt
• ½ tsp black pepper
• 2/3 tsp cinnamon
• 2 cloves garlic, minced
• ½ tsp paprika
• 1 onion, sliced
• 1 cup water or chicken stock

What to do:

1. Preheat your oven to 400 F.
2. In a small bowl, combine the salt, pepper, garlic and cinnamon. Rub the chicken pieces with this mixture and allow it to sit for about 30 minutes at room temperature.
3. Place the chicken pieces in a large roasting pan, sprinkle the meat all over with the paprika and add the onion slices to the pan.
4. Cook for 35 minutes and then reduce the heat to 350 F.
5. Stir in a cup of water to the roasting pan and continue cooking for another 50 minutes.
6. Serve and use the juices from the pan as a sauce.
7. Serve this dish with a simple side of roasted root vegetables or a salad for a very satisfying Paleo meal.

Whole30 Approved Recipe Links

• Italian Meatballs – This recipe makes about 48 large meatballs! Substitute any ground meat you like.
• Turkey Burgers – Refrigerate or freeze for meals later in the week!
• Thanksgiving meals – These can really be made at anytime of the year!
• Pecan Crusted Chicken – Delicious twist on chicken!
• Chicken Meatballs – These are made with Tessemae’s Dressing which is gluten and dairy free. You can find it at Whole Foods or use a different hot sauce.
• Roasted Broccoli with Bacon – You can use brussel sprouts as well!
• The Foodee Project – Substitute items as needed

Is there something that you have found helpful during your first week of Whole30? A recipe, a tip or quote? Write a comment below and share 🙂

Good luck during your first week! We can’t wait to hear how you’re doing!