Whole30: Week 1 Groceries & Recipes
Good morning, happy Monday! Who is ready to tackle a new week? I had a great weekend, meeting up with new friends and indulging in a few donuts (looking at you, Sugar Shack). But, my body and my mind are both ready for a bit of a cleanse. Starting Wednesday, November 1st, I am going to be completing 3 weeks of the Whole30 program, ending just before Thanksgiving. Now, I know the purpose of the program is to participate for a full 30 days, but I just cannot bring myself to skip the holiday. We’re not going to make it home to NH for Thanksgiving, so my sister is coming up from Charleston and we’ll have our own teeny-tiny feast. Stuffing and apple pie will also be in attendance 😊
So, I’m bringing you my Whole30 grocery haul and a recipe round-up, made with approved ingredients. I have found a lot of inspiration from the Whole30 Recipe Instagram and Pinterest. Follow my Instagram here and my Pinterest here for inspiration, recipes, and updates on how I’m doing!
The Whole30 Program Rules
Here’s just a quick rundown of Whole30, in case you are not familiar with the “diet,” taken directly from the Whole30 website.
“Yes: Eat real food.
Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.
No: Avoid for 30 days.
Do not consume added sugar, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
Do not consume alcohol, in any form, not even for cooking. (And ideally, no tobacco products of any sort, either.)
Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. This also includes all the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on. Again, read your labels.
Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
Do not eat dairy. This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
Do not consume carrageenan, MSG, or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
Do not consume baked goods, junk foods, or treats with “approved” ingredients. Recreating or buying sweets, treats, and foods-with-no-brakes (even if the ingredients are technically compliant) is totally missing the point of the Whole30, and will compromise your life-changing results. These are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, even if it’s made with coconut flour.
Some specific foods that fall under this rule include: pancakes, waffles, bread, tortillas, biscuits, muffins, cupcakes, cookies, brownies, pizza crust, cereal, or ice cream. No commercially-prepared chips (potato, tortilla, plantain, etc.) or French fries either. However, this list is not limited strictly to these items—there may be other foods that you find are not psychologically healthy for your Whole30. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings. Our mantra: When in doubt, leave it out. It’s only 30 days.
One last and final rule:
Do not step on the scale or take any body measurements for 30 days. The Whole30 is about so much more than weight loss, and to focus only on body composition means you’ll overlook all of the other dramatic, lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat, or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, so you can see one of the more tangible results of your efforts when your program is over.)”
Will This Be a Challenge?
Now, personally, I think eliminating dairy is going to be the hardest. I eat yogurt and cheese daily, and know I will miss these! I am curious to see how my body reacts to this, specifically my skin. It will also be interesting to see how I will feel with the absence of artificial sugars, like aspartame. Hopefully, I am going to be a lot less bloated! My body has, as of late, felt kind of blah. Having enough energy has never been an issue, but I just don’t feel my best and can’t wait to see what changes occur in just 3 short weeks!
If you have successfully completed Whole30, I would love any tips, advice, or recipes to try!
Here’s a rundown of the staples I picked up, with everything either being purchased at Target or Kroger. I don’t think I will have to re-purchase many of the pantry items during the 3 weeks, and plan to change up the protein sources and fruits/veggies each week to keep things interesting!
Pantry: liquid coconut aminos, coconut oil, coconut oil cooking spray, almond butter, dry roasted almonds, dried fruit, LaraBars, pasta sauce, tuna, chicken stock, coconut milk, crushed/diced tomatoes, tomato paste
Condiments: spicy brown mustard, Hilary’s Chili-Lime Vinaigrette, pickles
Fruit: bananas, strawberries, apples, avocado, frozen mango/pineapple chunks
Vegetables: spinach, romaine, carrots, red and green peppers, grape tomatoes, zucchini, red potatoes, sweet potatoes, broccoli
Meat/Protein: 90% lean ground sirloin, ground turkey, chicken breast, Aidell’s chicken & apple sausage, eggs, egg whites
I already had olive oil, apple cider vinegar, balsamic vinegar, and pretty much any seasoning I could need. In terms of drinking, I mostly consume water, so I don’t think this will be that challenging. I don’t drink coffee, but do occasionally have tea, which is allowed. I also picked up approved almond milk, which I will use to make smoothies!
This Week’s Recipes
Smoked Sausage and Potato Soup
I found this on the Whole30 Recipe Instagram, who posted the recipe from The Kitcheneer. I am planning on trying some of her other recipes in the coming weeks, as her website is amazing!
Chicken Stir Fry
This was an easy decision, as it’s a typical go-to on a busy week night in this house. I am going to use coconut aminos instead of soy or stir fry sauce, and cauliflower rice in place of regular white or brown rice. The plan is to load up on lots of colorful veggies!
Again, not using a specific recipe here, but focusing on making meals that Jarrett will also enjoy. He is not doing Whole30, and I don’t want to make multiple dinners. So, meals with easy substitutions, or none at all, are key! In this case, I just won’t be using a bun and will be replacing my usual ketchup with mustard. We’ll be enjoying these with a side of roasted sweet potatoes and asparagus!
Slow Cooker Meaty Marina Sauce
This recipe was also from the Whole30 Recipe Instagram account, but it was taken from the blog, The Nourishing Home, which can be found here. The recipe calls for compliant sausage, but I substituted ground turkey because I honestly didn’t have the time to find approved sausage. I also added diced green pepper, but otherwise, am following the recipe as written! I am going to be eating this on top of spaghetti squash 😊
Lastly, I am going to be trying this recipe from Confetti Kitchen. I think it’ll be an enjoyable way to mix up the endless salads I picture as my lunch for the next couple weeks!
So, that’s what I’ll be eating this week! I will do this for all 3 weeks that I am completing Whole30 and will be sure to fill you in on how I’m feeling, mentally and physically! Comment below with any words of advice or food I should try!