whole30, whole nu(tritious) year

This year we decided to start off 2017 by getting back to our routine. We've been working hard and traveling a ton, and sometimes that means eating out more often, occasionally enjoying a cheese plate instead of a real meal and drinking wine instead of water. And while that's totally fine in moderation, it doesn't always feel great when it becomes a regular occurrance.

We believe in a balanced lifestyle, and while wine and cheese is delicious, so is a kale salad topped with grilled salmon and a coconut La Croix.

For us, Whole30 is about the opposite of dieting, eliminating and depriving. We remind ourselves to nourish instead of fill up. To eat based on desire rather than boredom. To prepare and be intentional about our food choices, and to enjoy each bite of delicious, healthful food.

We decided it would be fun to share our weekly meal prep and all of the links to our go-to Whole30 approved recipes! Below is our grocery list, what we prepped ahead of time and what our week in meals looks like.

A few notes before we get on with the good stuff:

  1. We have done Whole30 before and loved it. This time around, we are doing things a bit differently. We've recently chosen to also take on a pescatarian lifestyle after reading How Not To Die, by Michael Greger and Gene Stone, so you won't see any chicken, pork or meat options in our preferred menu. Any of our fish options can be substituted with your preferred protein source!
  2. The grocery list, prep and weekly meals below are all pretty standard, go-to flavors. These are our tried and true, quick or on-the-go options that we turn to when we know we have a busy week ahead or just don't feel like cooking. That said, a few nights a week, we love to try out new recipes from our favorite food blogs or create our own. If you'd like to try out some more creative options, we have a few of our favorite Whole30 recipes listed at the very bottom.
  3. Whole30 is supposed to be a learning process, and it takes time to find what works for you. You may not love what you see below, and that's totally OK! Keep trying out new foods and new ways to cook them. We're happy to answer any questions or make more meal suggestions if you need it.
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WEEKLY GROCERY LIST

FRUITS

  • Satsuma tangerines
  • Blueberries
  • Avocados
  • Apples
  • Grapefruit
  • Meyer lemons
  • Bananas
  • Pomegranate
  • Dried dates (no sugar added) 
  • Oranges 

VEGGIES

  • Lacinato kale
  • Carrots
  • Broccoli
  • Purple cauliflower
  • Asparagus
  • Sweet potatoes
  • Delicata squash
  • Cabbage head
  • Sweet Peppers
  • Onions
  • Garlic
  • Tomatoes (canned if not in season)

DRINKS

  • Coffee
  • La Croix
  • Califia Unsweetened Vanilla Almond milk
  • Califia Betterhalf creamer (unsweetened)
  • Coconut water (Whole Foods 365 is the cheapest) 
  • Hot teas (usually Celestial Seasonings)
  • Apple cider vinegar (unfiltered, with mother)
  • GT's Trilogy Kombucha 

PROTEIN/FATS

  • Wild caught tuna fillet
  • Wild caught cod fillet
  • Wild caught salmon fillet
  • Tuna fish (white meat canned in water)
  • Eggs
  • Almond butter
  • Ghee
  • Olive oil
  • Tree nuts (pistachios, cashews, pecans and walnuts)
  • RX Bars

FIRST WEEK PURCHASES

  • Nutritional yeast
  • Chia seeds
  • Ground flax seeds
  • Turmeric
  • Coriander
  • Cinnamon
  • Dill
  • Frank's hot sauce 
  • Rosemary
  • Sir Kensington's dijon mustard
  • Coconut milk (canned, full fat)
  • Ginger root
  • Vegetable broth 

 

 

SUNDAY PREP

  • Rice cauliflower head in food processor, heat for 7 minutes in a pan with 2 Tbsp ghee, salt, rosemary and turmeric. Cool and store in tupperware in fridge.
  • Peel and cut carrots into sticks (cross sectionally, then into 5" spears) and put into tupperware or single-serving plastic bags
  • Cut peppers into strips and put into a tupperware
  • Devein kale, put into gallon bags for storage
  • Rinse fruit
  • Dice half of the sweet potatoes, season with olive oil, salt and pepper, bake at 400F for 30-40 minutes. Let cool and store in tupperware in the fridge.
  • Hard-boil 6-12 eggs.
  • Prep quick breakfast option: we love this sweet potato crusted quiche, sans cheese and miso. We tend to modify this recipe to taste (or to clean our fridge of veggies that are about to go bad)!
  • Prep avocado dressing. Combine following ingredients in food processor until creamy: 1 avocado, 0.5 cups coconut milk, 3 Tbsp olive oil, 1 Tbsp lime juice, salt & pepper to taste. Store in mason jar in fridge. 
  • Prep carrot & butternut squash soup. We love this soup recipe, but use 0.5 lbs. of carrots and 0.5 lbs. butternut squash.   

WEEKLY MEALs

SUNDAY

  • DINNER :: Riced cauliflower with toasted pecans and garlic, cod fillet seasoned w. salt, pepper and coriander.
  • DESSERT :: Satsuma tangerine, vanilla cinnamon hot tea

MONDAY

  • BREAKFAST :: Two - three eggs, half an apple w. 2 Tbsp almond butter, black coffee
  • LUNCH :: Kale salad w. blueberries, almonds, avocado, sweet potatoes, topped w. lemon juice, olive oil, salt, pepper, nutritional yeast
  • SNACK :: Banana, pistachios, coconut water
  • DINNER :: Tuna fillet (seasoned with dijon mustard, lemon juice and garlic), roasted sweet potatoes and asparagus

TUESDAY

  • BREAKFAST :: Two - three eggs, a grapefruit, sautéed kale, coffee w. Califia creamer
  • LUNCH :: Egg salad (three hardboiled eggs mixed with dijon mustard, avocado, salt and pepper), carrot sticks
  • SNACK :: Half an apple w. almond butter topped with chia and ground flax
  • DINNER :: Veggie bowl (riced cauliflower topped w. roasted asparagus, broccoli, carrots, two poached eggs on top, and (you guessed it) nutritional yeast

WEDNESDAY

  • BREAKFAST :: Pre-made quiche and black coffee
  • LUNCH :: Leftover tuna filet sandwich w. massaged kale and avocado dressing, using two toasted sweet potatoes as bun
  • DINNER :: Pre-made carrot & butternut squash soup with sliced avocado and wilted kale

THURSDAY

  • BREAKFAST :: Sweet potato toast, mashed avocado, two - three eggs, black coffee
  • LUNCH :: We love this green smoothie recipe; we have had success with spinach or kale 
  • SNACK :: A satsuma tangerine, coconut water
  • DINNER :: Baked salmon, roasted delicata squash w. pomegranate seeds, roasted broccoli

FRIDAY

  • BREAKFAST :: Pre-made quiche and black coffee
  • LUNCH :: Cabbage wraps filled w. tuna salad (mashed w. avocado, dijon mustard, lime, salt, turmeric) and chopped carrot sticks
  • SNACK :: RX Bar, hot tea
  • DINNER :: Tomato soup, kale salad w. seared salmon, blueberries, toasted pecans, sweet potatoes, topped w. olive oil, salt, pepper, nutritional yeast
  • DESSERT :: Turmeric milk, modified as necessary to fit your preferences 

SATURDAY

  • BREAKFAST :: Sweet potato hash, two eggs, sauteed kale (w. lemon, olive oil, salt) and black coffee
  • LUNCH :: Egg salad (three hardboiled eggs mixed with dijon mustard, avocado, salt and pepper), carrot sticks
  • DINNER :: Cod fillet seasoned with lemon, garlic and dill, pre-made carrot & butternut squash soup with sliced avocado and wilted kale
  • DESSERT :: Blueberries, turmeric milk

SUNDAY

  • BREAKFAST :: Sweet potato hash waffle topped with fried eggs (instead of sour cream suggested in recipe), coffee 
  • LUNCH :: Whole Foods salad bar, since you will already be there doing your weekly shopping! Read ingredients carefully!

OTHER RECIPES YOU SHOULD TRY

Shakshuka by Stupid Easy Paleo

Veggie Sushi Rolls by Nutrition Stripped

Spicy Tuna Cakes by Nom Nom Paleo

Almond Ricotta by Heather Christo

Butternut Squash Chicken Mash by The Healthy Foodie