Category Archives: Whole 30

7 Whole30 dinner ideas PLUS a printable PDF grocery list!

7 Whole30 Meals for Every Day of the Week

You guys!!! Happy Tuesday!! I’m coming to you with this much enthusiasm because it’s my birthday!! I am freakin’ 27! And I don’t know if I still feel 17 or if I already feel 47 that part is up for debate. Lol.

BUT ANYWAY.

I’ll go into more detail about my 27 years of life probably during this week’s coffee talk.

Today. I have a gift for YOU guys. Because I’m kind of obsessed with y’all.

I heard from a ton of you guys during my giveaway and so many of you told me you’re starting off January 1st with a fresh Whole 30! And if you are – I think that is awesome and a perfect time to start. Sometimes, eating super healthy can be tough because it feels like the universe is against you, but typically in January everybody is trying to step up their health game, so there’s a lot of support! And also, there’s just not as much temptation to “break” it because it’s January and tbh it’s pretty boring.

So.

With that beings said.

I wanted to get you guys started off on the right foot and share 7 meal ideas that can take you through an entire WEEK of Whole 30. All of these ideas are quick, easy, and most importantly super TASTY so you don’t feel deprived! Also, I tried to keep it with the “theme” of the day, so like on Sunday I have a spaghetti-inspired dish, and Friday a takeout-inspired dish, so you don’t feel super bummed you can’t eat your comfort foods.

PIN IT!

SUNDAY: Spaghetti squash with Whole 30-compliant sausage and marinara.

So. Freakin. Good. Cut the spaghetti squash in half, scoop out any seeds, drizzle some olive oil, salt & pepper on each half, and toss that bad boy in the oven for 45-60 minutes at 375 degrees. Cook your sausage on the stovetop, and once it’s browned, throw your marinara on top so it can soak up the yumminess. The sun-dried tomato sausage from Trader Joe’s is Whole 30 compliant and y’all know I SWEAR by Rao’s Arrabbiata. Throw your meat sauce over your squash and VOILA. So easy.

(P.S. you can find most of the ingredients for these ideas and pictures of the labels on my Whole30 Essentials post!)

MONDAY: Salmon, cauliflower rice, and asparagus.

Most blackened seasonings and even Old Bay are Whole 30 compliant and taste amazing on fish. Wrap your salmon in one sheet of foil and asparagus in another tossed with olive oil, salt, pepper and lemon juice, and bake them both in the oven at 375 for 25-30 minutes or throw it on the grill. Sauté your cauliflower rice on the stove with olive or coconut oil, garlic powder, and salt & pepper. Squeeze a lemon over top of all of it for an extra kick.

TUESDAY: Porkchops, spinach, and applesauce.

We like to bake our porkchops in the oven for 25-30 minutes at 350 with some Whole 30 compliant seasoning, olive oil, and a sliced onion on top. Then we sauté the spinach in some olive oil with garlic powder, salt and pepper. Add a dash of cinnamon to your applesauce for a sweet treat. SO good.

WEDNESDAY: Coconut flour chicken tenders, butternut squash & Brussels.

Dredge your chicken tender cutlets in coconut flour and seasonings of your choice (garlic powder & paprika are my go-tos) and “fry” them up in some coconut oil on the stovetop. Roast your cubed butternut squash (I like the pre-cut kind from Trader Joe’s!) and Brussels in the oven with some olive oil & seasonings for 30 minutes at 375. Easy peasy.

THURSDAY: Bunless burgers & buffalo cauliflower.

Pick up some pre-packed burgers (either turkey or beef, whatever floats your boat!) and cook them up on the stovetop or grill. Throw some mustard & pickles on your burger and roast up some cauliflower tossed in Frank’s (I like to roast mine in the oven for 30 minutes on 375). I SWEAR by this buffalo cauliflower. It will taste like such a treat. Plus, this meal is perfect for game night!

(P.S. you can wrap your burger in some lettuce if you’re feeling wild. Top it with a roasted Portobello mushroom or large slice of a grilled poblano pepper for some extra oomph!)

FRIDAY: Green curry with chicken & green peppers.

Y’all know I love this. Recipe can be found here. It feels like SUCH comfort food. Just serve it as-is, no need for rice! I swear you’ll love it.

SATURDAY: Steak, roasted potatoes, broccoli.

The best combo. We love our steaks with Weber Chicago Steak seasoning (Whole 30 compliant!). For the potatoes, just dice them up and throw them in the oven with some olive oil, garlic powder, paprika, and salt & pepper. The broccoli is perfect steamed on the stovetop. It’ll feel like a fancy dinner out!

Ok.

So how are you going to remember all of this!?

Oh don’t worry, I made you a little grocery list!

And YES I was so proud of this if you watch my Instagram stories lol. Feel free to print it out or save it to your phone following the link below!

PRINTABLE PDF!

[pdf-embedder url=”http://thewindyblonde.com/wp-content/uploads/2016/12/Whole-30-Grocery-List-PDF-1.pdf” title=”Whole 30 Grocery List PDF”]

 

So tell me… do you plan on starting a Whole 30 this January? Are you trying another kind of healthy diet? Do you refuse to diet on January 1st?! Tell me everything! I will be back this Thursday with a fun new coffee talk! I’ll see you then! Xo.

-TWB

Life After Whole 30

You guys. I’m a little off this morning. It’s one of those mornings where we ran out of coffee (I mean, I could just stop there – disastrous), then I couldn’t find a parking spot outside of any Starbucks (I know, my life is so hard), and then once I finally got to one that I could actually get into, the line was almost out the door. And it was one of those lines where it was at a dead stop and no one is at the register and everyone is looking around at each other like what the heck is going on? and crossing their fingers that 10 people in front of them are going to jump out of line because they’re so annoyed.

BUT.

The good news is – I now have my HUMUNGOUS coffee in front of me and I’m READY because I have been wanting to post about this for awhile. Because the #1 question I get asked when it comes to my diet is whether or not I eat Whole 30 all the time.

And the short answer is no, I don’t. But I want to explain.

A little while ago I talked about my health issues and my never-ending search for reprieve. And honestly, it wasn’t until I completed my first Whole 30 (aka my Whole 27 – read about it here) that I was finally able to strip my diet down to the bare bones and figure out what my “trigger” foods were for my health problems.

But I didn’t just want to talk about what I eat now. I also want to talk about what I used to eat.

Because sometimes people will literally text me and say they don’t know how I eat the way I do, and they would still be starving if that’s all they ate.

So let’s back up.

Like wayyyy up.

Like 2010. Because in 2010 you could probably find me in the Wendy’s drive-thru munching on nuggz & fries drenched in Ranch at any given second. And that’s how a lot of my friends know me, too. I was the type that ate whatever I wanted 24/7, and even though it didn’t look like I was gaining weight or hurting my health, eventually it caught up with me.

Like… literally to the point where I was in the fetal position after every meal because I was in SO much pain.

And yet I would still fill my plate with fried chicken wings, pizza, nuggz (always a favorite), mac n’ cheese and wonder why don’t I feel good? Why am I tired all the time? And especially why am I hungry all the time?

It honestly wasn’t until I tried Whole 30 that I finally realized how it felt to feel satisfied and energized and content after I ate because I was putting real food in my body.

But before I did it, I thought there was NO WAY I could eat like that.

Sometimes I would literally get hunger anxiety. Do you know what I mean? Like I would see a small portion of something and it would give me anxiety because I would look at it and know I would be hungry in an hour.

And I’ve tried dieting before and it just left me hungry and sad. I focused on calories and carbs and “healthy” foods like low-fat Greek yogurts, hummus, and bleak salads covered in sugar-filled dressing just so it was palatable. And then I would be so hungry that I would just throw in the towel and eat until I was stuffed and vow to start again the next week.

We all know that vicious cycle, right? I know I’m not alone here.

When I first heard about Whole 30 I genuinely thought that anyone that could do it was a psychopath. Like, literally had a problem.

But I got to the point where I was tired of feeling exhausted, grumpy, and constantly hungry. I felt like I was always gaining weight or always feeling bloated. OH, and I was super tired of feeling miserable after every meal I ate with no explanation.

I really didn’t expect Whole 30 to have that big of an effect.

But you guys… it seriously did.

Once I cut everything out of my diet and “reset” my system, this crazy thing happened where I became super in-tune with my body after meals. I was actually able to figure out that what was causing me all of this pain and misery was DAIRY. And that wheat makes me itchy and sugar makes me anxious and irritable. And that when I eat real food, regardless of the calories or carb count or whatever, it actually makes me feel so full and content.

Crazy, right?

So,  you get it, I figured it all out yadda yadda yadda.

But I want to get to the real question – do I eat like this all the time now.

And I know the short answer is no, but the long(er) answer is… kind of.

I like to call what I eat “paleo-ish” – and seriously I know you’re mid eye-roll right now, I don’t blame you, that phrase is so annoying but it’s honestly true.

Eating a Whole 30 diet 24/7 just isn’t realistic. Or good for my social life. I really like wine. And Paleo cookies. And popcorn.

Plus I don’t shy away from small amounts of rice or soy ingredients (that’s why I call it Paleo-ish).

BUT I have completely cut out dairy and cut out most of the wheat in my diet (ugh, idk, I’m a sucker for pita bread and pasta!!!) and I really try to avoid sugar as much as possible.

You guys, HONESTLY though, I feel amazing. It makes such a difference to have figured out my triggers and to eat real food. And if you told me in 2010 mid-nug that I was ever going to eat like this I would have LOL’d so hard at you, omg. But I swear it’s not too hard once you just make up your mind. And you really do feel fuller after smaller portions because your body is functioning the way it should.

So… what do I eat?

I love Mediterranean and Greek food. I get chicken schwarma or gyro meat with some lemony potatoes and dunk it in Tahini sauce or garlic sauce (which is amazingly dairy-free!). I seriously eat this for lunch almost every time I eat out. I also love Mexican food – especially Chipotle – and I get bowls with brown rice, chicken, hot red salsa, and guac. Yes, it makes me SO sad to not cover it in sour cream, but YOU GUYS – try squeezing a lemon over your Chipotle bowl. It is SO good.

When I’m craving snacks, I love making a trip to Whole Foods because it’s like they do all the hard work for you – most of their “snack” foods are minimal ingredient and super good. You guys know – I’m obsessed with beef jerky if I want something salty.

Other than that I cook at home a lot, which I’m sure you can tell from my recipes, and I try to keep them pretty simple and cheap and easy to make. Trust me, I know I’m not Emeril over here. LOL.

But yeah, there you have it! That’s kind of how I’ve adapted the Whole 30 diet to my everyday life. And it’s made me feel pretty darn good. And I know this is so People-magazine-how-they-lost-the-weight of me but I really do feel like if I can do it, you can too!!

So tell me… what does your diet look like? Do you have any “trigger” foods or a specific type of food that you avoid? Are you also a former junk food addict? What helped you change? Or have you changed? Tell me everything! I will be back tomorrow with a new COFFEE TALK and I can’t wait!!! Xo.

-TWB

 

Bowl of the Week: Fajita Steak & Sweet Taters

Hi sweet friends! How was your Monday?! Mine was pretty great until Ben & I were bored and feeling Halloweeny and watched AHS Hotel. Holy crap that’s a weird show. I had the craziest dreams all night. Never again, y’all. Never again. Have you seen it? Did you have to see a psychologist after?

I’m seriously considering it.

But anyway.

Today I wanted to share another Whole 30-ish recipe (I’ll explain more why it’s -ish tomorrow) that is super quick & easy to make and perfect for a fun Friday night dinner or lunch bowls for the week! I’ve done both. In the same week. I’m obsessed.

My favorite part of this recipe is the SKIRT STEAK.

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Skirt steak is super quick & easy to cook and has the perfect amount of fat to where it’s still a lean piece of beef but it’s not totally flavorless, ya dig? Oh and it’s pretty cheap.

PLUS I replace the rice in a traditional fajita recipe for SWEET POTATOES. I know it’s a little strange but the sweet flavors blend SO well with the fajita steak every single bite is salty-sweet perfection.

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Are y’all ready?!

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Yes, I just got all Pinterest-y on you. You can pin it I guess, whatever, it’s cool.

Shopping List:

  • 1 piece of skirt steak for every 2 meals. This can vary depending on the thickness of the steak, but for 4 lunch bowls I got 3 super thin-cut skirt steaks. If the steaks are thicker, one piece for every 2 meals should be sufficient.
  • 3 bell peppers. I like to get red, green, and yellow just because it’s pretty.
  • 1 sweet onion. I prefer sweet over white so I don’t cry like a baby when I slice them.
  • 1 sweet potato for each meal. I replaced the typical rice in this recipe with these sweet little taters and the combo is surprisingly de-lish.
  • Fajita seasoning. For this recipe I used Frontera Carne Asada marinade on the steak & just some garlic, cumin, and chili seasoning on the veggies, but the Carne Asada marinade is NOT Whole 30 approved (it has some sugar so the steak gets a nice char and a touch of soy sauce), so feel free to sub it for your personal fave. OR if you don’t have one, combine olive oil, garlic, jalapeños, lime juice, chili powder, and cumin in a food processor and pulse until it’s nice & saucy.
  • Olive oil.

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Directions:

  1. Pre-heat your oven to 375 degrees. Pour your marinade over your skirt steak and place in the fridge to set. While the steak is chilling, chop up your sweet potatoes.
  2. Once the potatoes are chopped, throw them in a baking pan with olive oil and seasonings, and roast for 30 minutes.
  3. Chop your bell peppers & onion. Heat one skillet with olive oil over medium-high heat and your grill pan (or an outside grill) on high heat. Be sure to spray with non-stick spray (Whole Foods olive oil spray is my fave).
  4. Place your bell peppers in the skillet with olive oil on medium-high heat. Don’t touch! You have to let them sit on the skillet so they can get that nice crispy fajita skin.
  5. Once your grill pan is HOT HOT HOT, pull out your steak and add any dry seasonings you desire (I love Weber brand’s Chicago Steak seasoning – which is Whole 30 compliant). Then throw them on the pan and – again – don’t touch!
  6. Flip your steak after about 3 minutes (the outside of the steak should have a nice char) and stir your veggies. Continue to cook your steak for another 3-5 minutes depending on thickness & veggies until they’re at your desired consistency.
  7. Slice up your steak and make your bowls! And, of course, don’t forget the GUAC. (I love Wholly Guacamole brand because they have individual serving packs so it doesn’t turn all brown and nasty).
  8. Eat up!

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I seriously looked forward to these every single day when I took them for lunch! They’re so fun and so freakin’ easy!

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So tell me… Do you love fajitas? Are you totally gonna make this?? Do you have any fun fajita recipes or Whole 30 fajita seasonings that are your fave? Tell me everything! I will be back tomorrow talking about life after Whole 30, and how I’ve adapted my diet. I’ll see you then! X0.

The BEST Paleo Cookies (That Don’t Taste Like Paleo Cookies)

Hey! How was everyone’s Monday?! Mine wasn’t too bad – I was able to go straight into work without blogging thanks to my productive Saturday, had a nice little day at work which included a ton of snacks and my delicious fajitas (which you already know if you follow my Snapchat @jillbeangreen because I showed you my totally weird breakfast and disclosed my love of beef jerky) AND *drumroll please* I WORKED OUT.

(Brushes off left shoulder)

I mean, it wasn’t a big deal. Whatever. You know?

But anyway.

You guys. Today I’m coming at you with a serious Public Service Announcement because I kind of found some paleo cookies that are honestly, actually DELICIOUS.

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Let me back up a minute.

I kind of have a small sweet tooth. And I know I act all holier-than-thou-whole-30-or-die but YEAH I HAVE A SWEET TOOH, OK!? I’ve been like this forever.

As a child, for example, I would sneak into our kitchen after lunch, dinner, and sometimes breakfast and POUR semi-sweet chocolate chips in my mouth like an animal.

Mumsy, I’m so sorry you had to find out this way. LOL.

So now that I’ve aired all my dirty laundry. You can imagine that Whole 30 wasn’t super easy for me. I got through it with unsweetened applesauce & cinnamon.

Yum?

But now that I’m not on Whole 30 and just trying to eliminate certain food groups (which I will talk about next week!) I still let myself splurge every now and then. I am still semi-psycho, though, and read all of the labels because I try to find sweets with minimal ingredients.

So about a month ago I was at this corner store by my office minding my P’s & Q’s (aka strolling for sweets) when I saw these amazing, homemade-looking cookies from the Paleo Cookie Company. Obviously I purchased. And… you guys… I fell in LOVE.

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Because here’s the thing. There are  only 7 ingredients, and they don’t contain ANY wheat, gluten, dairy, sugar (only maple syrup!), soy, or preservatives.

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And the best part? They come in chocolate chip cookie flavor, chocolate brownie, and… wait for it all you basic b’s…. PUMPKIN.

Yeah, I said it. PUMP. KIN.

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I promise you, too, these actually taste good. They’re moist (please don’t cringe), fluffy, and so full of flavor it’s ridiculous.

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And they’re freakin’ filling! I’m kind of a cookie monster and I still feel fully satisfied with one, which is amazing.

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You guys, I KNOW you want one right now. And if you’re in Chicago you’re in luck because they’re available at a ton of local places, including Goddess & Grocer, Plum Market, Mariano’s, and the surprisingly hip convenience store at Wells & Grand. (You can also search more locations here!)

If you’re not in Chicago? You’ll have to order them, but don’t worry! You can get them straight from their website.

So tell me… do you have a sweet tooth like me? Are there any healthy treats that you swear by? Are you running to Grand & Wells right now??? Tell me everything! I will be back Thursday with a fun new coffee talk inspired by one of my favorite quotes! I’ll see you then. Xo.

-TWB

Takeout Fakeout + Whole 30 Curry

Hi friends! How was everyone’s weekend?! These weeks keep slipping by on me! I seriously think next week I’m going to MAKE myself have a productive Sunday. And then probably blog about it.

But anyway.

I spent my weekend out in the ‘burbs which was much-needed after my realization that country life was calling my name. It felt really great just to be away from the chaos of the city and just feel a little normal. Plus, we got to spend the weekend with Ben’s parents, which is always fun, and they took us to some cool little lakeside spots that were soooo pretty.

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So that’s my mini weekend-wrap up.

Today I want to talk about Whole 30 (shocker) and share a little creamy delicious recipe that is perfect to replace your usual weekend takeout.

I always get asked if I still eat a Whole 30 diet and the short answer is no. Because let’s be honest here – cutting out entire food groups and sustaining that for the rest of forever just isn’t reasonable. And, well, I need my wine, OK?! I definitely want to talk about this in more detail in an upcoming post.

BUT.

With that being said.

Do I try to eat mostly Whole 30? Absolutely.

I genuinely just feel better when I eat this way. And it doesn’t feel like deprivation to me – I feel so full and satisfied when I eat like this because I’m actually eating real food and it gives me real energy.

PLUS now that I’ve been eating this way for so long I’ve learned to get a little creative. Because I think one of the hardest parts of this “diet” or “lifestyle” is getting out of the habits and routines we’re so used to, like takeout on the weekends, for example.

There is something that is just so nice about a gloomy fall night, candles burning, movie on, blankets everywhere, and some good old-fashioned takeout.

My absolute favorite takeout is Thai food. Omg. I literally want to live in Thailand just so I have a reason to eat their food 24/7. I just think it’s so good. And especially in the fall because there’s nothing more comforting to me than hot Tom Yum soup or a creamy curry dish.

SO naturally I came up with a completely delicious, completely Whole 30 approved Thai takeout meal that you can make at home in just 20 minutes! You know I’m all about super-easy, super-healthy recipes that are QUICK to make. Are you ready for this???

OH and disclaimer: apparently it gets dark at 6 now, so plz forgive me for the subpar pics, LOL!

TWB’s Whole 30 Green Curry

Shopping List:

Makes 4 servings or 2 servings if you’re hungry people like Ben & I

  • 2 cans of coconut milk (I get the full fat for curry – don’t try to cut corners here)
  • 1 jar of Green Thai Curry Paste (Thai Kitchen is my favorite brand because it doesn’t have any sugar)
  • 1 pkg of boneless, skinless chicken thighs
  • 1 green bell pepper
  • 2 heads of broccoli

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Directions:

  1. Pour both cans of coconut milk and the entire jar of green curry paste (trust me) into a large skillet pan. (I use this one because it’s massive and made of ceramic which is better for you than nonstick chemicals!). Stir together & bring to a boil.Processed with VSCO with a6 preset
  2. While the coconut milk & curry paste is heating up, cut up your broccoli, green peppers, and chicken. Depending on how tender you prefer your broccoli, you can leave it raw for now or steam it on the stovetop or in the microwave, using a glass bowl with a little water in the bottom and a plate on top for 3-4 minutes.Processed with VSCO with a6 preset
  3. Once your curry liquid is boiling, add the peppers, and let it all simmer for 5 minutes. If your broccoli is raw, I would put it in now, too. If you steamed it, like I did, I would add it a little later.
  4. Add your chicken and broccoli and continue to simmer the curry mixture until the chicken is cooked thru (I like to let it sit on low for about 10 minutes so all the flavors can mix together).Processed with VSCO with a6 preset
  5. Add a little dash of salt & pepper (so weird, but I really like black pepper in this dish).Processed with VSCO with a6 preset
  6. Serve it up like a stew in a bowl and ENJOY!

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I mean, you guys. This could NOT be any easier. Or freakin’ delicious. Trust me, you won’t even miss the rice. It is so warm and comforting on a cool night. Omg. All that’s missing is your PJ’s, a cozy blanket, and a movie!

So tell me. Is this something you would try? Do you like my takeout fakeout? Have you figured out some creative Whole 30 recipes to share? Tell me everything! I will be back tomorrow with a fun new post! Until then. Xo.

-TWB