Breakfast: Mashed sweet potato with almond butter, whole almonds, and cinnamon mixed in
Lunch: Banana, macadamia nuts.
Dinner: Pizza Spaghetti Pie. Spaghetti squash and pasta sauce, plus your favorite veggies. One of my favorite meals, ever!
Whole30 says you can pretty much eat as much as you feel like you need at meals, but try to cut out snacking between meals. If you workout regularly, or are pregnant or breastfeeding then you should snack because your body will need the extra fuel.
One of the first things I do when I meal prep is boil 3-4 (or half a bag) sweet potatoes. It takes about 30 minutes, but they get so soft and easy to mash, and the skin peels right off. I make this breakfast regularly, so it saves me so much time each morning. You can also cook the spaghetti squash ahead of time and then throw together the rest of the ingredients later when you’re ready to cook and eat.
Most days, I stay pretty full from breakfast or I eat breakfast late in the morning, so my lunch will be a snack or preworkout type food. I started this on New Years’ Day so I’m pretty sure I woke up really late in the day, I usually eat much more than a banana and nuts for lunch!
-Sweet potato bowl-
Breakfast: 4 egg whites, diced russet potatoes
Dinner: Chicken breast, broccoli, potato slices
I like to mix my eggs whites with some (compliant) almond milk and spinach, cook, then top with salsa, hemp hearts, and Franks hot sauce.
Nachos. Are. Awesome. They are so easy to make and so satisfying! I sliced potatoes on the medium setting on my mandoline slicer, brushed on both sides with melted coconut oil and dusted with salt and pepper. Into a 400 degree oven for about 20 minutes (flip halfway) and they come out crisp and delicious! While those are cooking, I browned ground beef and seasoned like tacos (I make my own seasoning). When everything is finished cooking, layer chips-beef-salsa-avocado (garlic powder, s&p, crushed red pepper)-jalapeños-hot sauce. My mouth is watering.
I seasoned the chicken breast with Tuscan seasoning and cooked in a cast iron skillet. Potatoes sliced into thicker rounds, brushed with coconut oil (I do this with a lot of foods), add pepper and garlic salt, and bake in oven 400 degrees for about 20 minutes, flip halfway. These come out soft and are a definite repeat food.
In the beginning, there were a lot of potatoes in my meals. Potatoes don’t work for everyone and can cause tummy issues, so pay attention to how you feel when you have them and cut them out if you think they might be causing a problem.
Breakfast: breakfast casserole
Lunch: Pizza Spaghetti Pie
Dinner: Butternut noodles + beef
I used this recipe for the breakfast casserole, but used ground beef, and cubed the sweet potato instead of sliced. The yolk of the egg usually gives me stomach aches (and I did have one later this day) so I avoid them when I can, but since I was making this for my family I used the whole egg. So easy to put together and can be made the night before so you can have it on rushed mornings too.
Lunch was leftovers, I can eat this warm or cold and it’s awesome both ways. You can make this with different add-ins every time and you probably wouldn’t ever get tired of eating it.
I was excited to find these butternut spirals on super sale because cutting squash, although worth it, is sometimes difficult and always scary. I cooked a pound of ground beef in a cast iron skillet and added onion, fresh garlic, salt and pepper. Once meat was browned I added the noodles and a can of fire roasted tomatoes and covered the pan with a lid to help the noodles soften. After a couple minutes, I added this Tuscan seasoning then covered and cooked for a few more minutes, until the squash was soft enough. I added Frank’s Red Hot to mine, as with every dish ever.
Breakfast: Hashbrowns, avocado, beef burger
Lunch: Butternut noodles + beef (leftover)
Dinner: White chicken chili
When I plan meals I base them on what is on sale that week at the grocery store and build my plan around what I find that week. I do most of my shopping at Aldi, but stop in to Walmart to check if there is any meat on clearance. I try to have a protein, carb source, and vegetable with each meal.
I think these are the hash browns I made for breakfast, just make sure to check the ingredients label to see if they are compliant if you are doing a Whole30. I made a regular burger patty seasoned with salt & pepper and once cooked cut it into pieces and put it in a bowl with the hash browns and topped with avocado (s&p, garlic powder, crushed red pepper mixed in) and mixed it all together. Easy and filling.
I had never made a white chicken chili before, but it sounded so good on a disgustingly cold evening. I found this recipe on Pinterest, and made it on the stove top. I usually don’t have every ingredient on hand for recipes I find, but make do with the ingredients I do have. For this one, I had chicken thighs, used coconut oil instead of ghee, bone broth (that I found on clearance for 25 cents a piece!), and no lime or cilantro. It was still SO GOOD and am actually surprised I haven’t made it again since this! I love everything to be spicy and jalapenos give this just the right amount of kick.
Breakfast: Egg whites + diced potatoes
Lunch: Butternut noodles + beef (leftover)
Dinner: Cottage Pie
Egg whites are a regular breakfast for me, ready in minutes and have a ton a protein to keep me full, especially with hemp hearts on top. If I had busy mornings, I would put the eggs and veggies, etc. together in a mason jar at night so I could just throw it all into a pan in the morning and it would be ready even faster.
The butternut noodles + beef lasted so many days and were just amazing as the first. If you work and have to meal prep on Sunday (or whatever day), that can be your lunch for the week!
Cottage Pie is just like Shepherds Pie, but using beef instead of lamb. I have been making this for a long time so I don’t use a recipe anymore, but you can find a similar one here. The only vegetables I used were carrots and celery, and the spices I used were a little different; you can season how you like. I also didn’t use yeast, I believe in the recipe I linked it is used as a thickener, but I don’t find that to be necessary. Mashed potatoes layered on top of meat and vegetables, then baked in the oven until golden. Comfort food is the only way to go in Winter and this is everything I wanted and needed.
Breakfast: Sweet potato bowl (leftover)
Lunch: Butternut noodles & beef (leftover)
Dinner: Burger, potatoes, mixed vegetables
Breakfast and lunch were super easy since the sweet potatoes were already cooked from prep earlier in the week, and the noodles and beef were leftovers. I can’t emphasize enough the importance of meal prepping. You can prep once a week, twice, or every night before bed if that’s what works for you. Try out one way, if that doesn’t work then try something else. It’s about finding what works for you and your family!
This dinner is a favorite of mine. I season the ground beef with a few different spices, whatever I’m feeling that day and cook on the grill or a cast iron grill pan. The potatoes can also be grilled or put in the oven (400) by brushing with coconut oil, seasoning, and put on aluminum foil or baking sheet for 20ish minutes. I used the potato slices as a bun for my burger and it was pretty amazing, no need for bread! I also added a grilled pineapple slice and a few jalapeños on top, a combination I’ve been obsessed with ever since a friend suggested it as a pizza topping. I knew the pineapple would taste good on top of the beef because of a burger I had at the restaurant Tortuga’s Lie while on vacation in the Outer Banks.
I make mixed vegetables a couple different ways. The easiest, and how I made them this day- a frozen bag from the freezer in the microwave for 4 minutes. Obviously the go to when I’m pressed for time. The other way, when I have the time, is to chop fresh vegetables of choice (broccoli and carrots are my usual), drizzle with coconut oil, season, roast at 400 for 20 minutes. If you make the potatoes in the oven, you can stick everything in together and it will be done in about the same amount of time!
Breakfast: Egg whites, diced potatoes with green pepper and onion
Lunch: Chicken sausage, diced potatoes
This is an easy breakfast, and one I used to have pre-Whole30 too. You can prep the potatoes ahead of time, just chop and store in the fridge in water to keep them from turning brown. Drain and rinse when ready to use.
Chicken sausage is something you have to be careful with if you’re doing a Whole30 because almost every package I’ve come across has weird added ingredients. There are maybe two compliant labels at my Walmart and I haven’t seen any at Aldi, but I’m sure a more health conscious store like Whole Foods or Trader Joe’s would have more options. The potatoes for this meal were leftover from breakfast.
Similar to the nachos from Day 2 , this time with both beef and shredded chicken, sautéed red & green peppers and onions, salsa and jalapeno. Salsa and chips is one of my favorite things to binge on, but when I make this I only slice enough potatoes for one serving for each person so I know I can’t over do it.
Whole30 has a timeline outlining how you might feel during the thirty days and it was similar for me. The first couple of days were perfectly fine, I had recipes lined up and food prepped and I was anxious to get started. I never had a hangover type feeling, but I had a day of wanting to eat all of the things, and a separate one for kill all of the things. The only opposite feeling I had was that I felt like I had more energy already after only a week instead of wanting to nap as the timeline suggests. Having more energy is one of the best parts of this whole thing; to not feel like I need a nap in the middle of the day make me so much more productive and happy.
Breakfast: Steak, eggs, potato slices
Lunch: Apple, banana, larabar
Dinner: Pork roast, potatoes
Steak & eggs just sounds like a massive meal that would leave you feeling sluggish, but this breakfast was awesome and only made me feel energized and ready to take on the day. I really try to listen to my body when I’m eating a meal because it’s easy for me to over eat when something tastes good, but that makes me lazy and sleepy and I really do not enjoy those feelings, especially first thing in the morning. I kept the eggs simple this time since there is a lot of food on this plate, so just some salt, pepper, and hot sauce. The potatoes are easy to cook on the stove, I used my biggest cast iron skillet with coconut oil and seasonings and cooked the potatoes until soft. I didn’t have much of a lunch because breakfast kept me full for a long time, so just a couple of my usual snacks throughout the afternoon.
Maybe the best invention, as far as lazy cooking goes, is the slow cooker. I put a pork roast, quartered potatoes, green peppers and onions in with seasonings and a little water and a few hours later the house smelled amazing and, with little effort, dinner was ready. So the only work that went into cooking for this day was the eggs and potatoes at breakfast! I had the potatoes, onions, and peppers chopped and ready from my prep work so it took no time at all to put together these meals.
When I buy packaged products, like coconut oil or almond butter, I always get the kinds in glass jars because they can be washed and reused. I store chopped vegetables, prepped egg whites, and leftovers in them or I’ll use as drinking glasses for iced coffee or apple cider vinegar mixes. Use them for anything and everything!
Breakfast: Almonds, banana, leftover pork roast
Lunch: Burger + avocado, sweet potato fries, homemade ketchup
Dinner: Chicken thighs, green beans, leftover sweet potato fries
While I was training for my competitions, I was eating a lot of the same foods over and over so I got used to eating weird combinations or I wouldn’t warm things up before eating because I didn’t care anymore and I just wanted to get the food into my body. This has somewhat carried over into the off season, as I don’t really think about what foods I’m having together or if they are “supposed” to go together. I like easy going mornings so having leftovers for breakfast is the best. I have almonds almost every morning with my coffee, and bananas are an easy carb source.
A burger patty topped with avocado is one of my favorite combinations. No need for condiments and so satisfying. I make sweet potato fries by cutting the potatoes into a fry shape and then put into a bowl of cold water to soak for a couple of minutes, then dry with a towel and toss with coconut oil, salt and pepper. I like to use parchment paper anytime I use a baking sheet so I know for sure nothing will stick, so onto a sheet the potatoes go and in the oven at 400 degrees for about 20 minutes, flip half way. I found this recipe for ketchup on Pinterest, it was my first time making my own ketchup and even though (of course) it’s not like bottled ketchup it still tasted good with fries. You definitely have to let it sit in the fridge for a while to make sure it’s completely cold. Nobody likes warm ketchup, right?
I like to buy chicken thighs that are boneless and skinless. I used my cast iron grill pan, seasoned the chicken with Tuscan seasoning, and when almost done cooking I added red peppers and onions to the pan. Once they were soft I added spinach to the pan too. Spinach takes two seconds to wilt so thats why I save it for the very end. I used frozen Prince Edward medley green beans and carrots from Aldi and leftover sweet potato fries from lunch, this was easy to put together and is one of my favorite meals.
Lunch: Egg white omelette
Dinner: Soup, baked potato
Some mornings I wake up and don’t have a big appetite, so after coffee and a few almonds I might just have something simple, like a banana. I don’t recommend doing this if you have a busy morning because you’ll need more food for more energy, but since I stay at home I can eat whenever I want and don’t have to worry about what time my lunch break is or when I’ll be able to eat next.
For lunch, I still had some leftover pork from W2D1, so I mixed some egg whites, spinach, almond milk, salt and pepper together and poured in a smaller cast iron pan to make an omelette. Once cooked almost all the way, I added some shredded pork and flipped the egg over to close and heat through. I let it cook for a couple more minutes then moved to a plate and topped with avocado! Eggs take no time at all to cook and adding leftover meat gives you even more protein to keep you feeling full and awake.
I went to a friends house this evening and stayed way longer than planned so had dinner with her. She eats clean all the time so I knew the soup she was making would be compliant to Whole30 and I didn’t have to worry about messing up my thirty days. It was full of vegetables and gave me the energy to power through a tough Spartan inspired workout we made up, posted below.
I didn’t get home until about 11 p.m. that night and was really hungry, but also didn’t want to cook anything so I made a baked potato in the microwave (no skin) and added coconut oil, salt & pepper, hemp hearts, and hot sauce on top. This isn’t a very nutrient-dense meal or snack, but it made my stomach stop growling and I didn’t have to do any work to make it. I also had a Larabar which makes this a carb-heavy snack, but I was hungry so I wasn’t worried about any of that! (<—This is where bad decisions are usually made (cookies, ice cream, sugary snacks) you just have to remind yourself of your goals!!)
Spartan style workout
Complete Four Rounds:
1 minute Battle Ropes
1 lap walk around track carrying dumbbells
1 minute burpees