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1st Whole30 Experience, with meal planning and recipes


jlynch88

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Hello everyone!

 

I've done a lot of reading about Whole30 and have started making little changes over the past couple of weeks in the right direction.  I was making my grocery list for this afternoon and thought, why wait any longer to start?

 

I'm a 27 year old female who used to be the type of person who could eat anything and not gain weight.  I'm not that person any longer!  I didn't really eat any vegetables at all until I turned 23, and I used to be very active but injuries and a busy life have cut into my exercise as well.  I tend to be an all-or-nothing type of person, which has unfortunately spiraled into yo-yo dieting and a steady climb in my weight. 

 

I'm 5'3'' and about 131 lbs.  I'm hoping to lose some weight, get leaner (particularly in my midsection), learn to enjoy veggies, become more aware of what I am eating, and prove to myself that I have the self-control necessary to change my body in healthy ways.   

 

I've learned through reading the blogs and my own experience that prepping meals is incredibly important.  I'm incredibly busy during the week, and I actually find Sunday prep day to be an enjoyable experience!  The food gets old (literally and figuratively) by the end of the week but I think with some practice I'll figure out how to work around that. 

 

My plan for week 1 is as follows:

 

Breakfast:  Tuna salad with chopped tomatoes on sweet potato "toast"  (tuna salad recipe x 5, 3 sweet potatoes)

 

Tuna Salad from http://trebleinthekitchen.com/2014/01/02/how-i-prepped-for-my-whole30-challenge-and-a-tuna-salad-recipe/

1 can of tuna in water, drained

half of soft avocado

1 stalk celery, chopped

1/2 of one carrot, chopped

1 Tbsp chopped onion

1/8 tsp cumin

1/8 tsp chili powder

1 tsp lime juice

salt and pepper to taste

Directions:

Combine tuna and avocado together in a medium sized bowl.

Stir until the avocado is thoroughly mashed in with the tuna.

Add the rest of the ingredients into the tuna and avocado mixture.   Stir until combined.

 

Sweet potato "toast" adapted from http://whole30.com/2014/10/best-whole30-recipes-no-forks/

Preheat oven to 400 degrees.  Thinly slice sweet potatoes lengthwise and brush each side with olive oil.  Place sweet potato slices on a nonstick pan and roast on middle rack for 35-40 minutes, flipping halfway through. Remove sweet potato slices from oven and allow to cool 5-10 minutes.

 

Lunch: "taco salad," cashew hummus, and sliced carrots and celery (1 bag ea. carrots and celery after whatever I use for tuna salad)

 

"Taco salad"  *I'll update the amounts for this once I actually cook it!

Ground beef

Smoked cayenne

Salt

Pepper

Cumin

Paprika

drizzle of olive oil

1/2 onion, chopped

Can of sweet corn

Can of fire roasted tomatoes

Bag of cole slaw veggies

Directions:

Add a splash of olive oil to a pan over medium-high heat.  Add chopped onions and sauté until they begin to brown.  Add ground beef and continue cooking until browned throughout.  Add seasonings to taste.  Add can of tomatoes and drained can of corn.  Mix in shredded cole slaw veggies before serving. 

 

 

Cashew hummus from http://whole9life.com/2010/07/steal-this-meal-cashew-hummus/

1 cup raw cashews

1/4 cup tahini

1/3 cup lemon juice

2 cloves garlic, crushed

1/2 teaspoon salt

1 teaspoon cumin

1/8-1/4 tsp cayenne

1/2 tsp paprika

water

1-2 roasted red peppers

Directions:

Soak cashews in a bowl of water for at least three hours. Drain and rinse a few times, then drain well and place in food processor.

Add remaining ingredients to food processor and puree until well-blended. The texture will be very thick. Add water, 1/4 cup at a time, until desired thickness. (To make a dip that doesn’t drip, use 1/2 to 3/4 cups of water – added gradually to get the right consistency. Less water makes it edible with a fork; lots of water would turn it into salad dressing.)  

 

Dinner: Roasted chicken, asparagus, and brussel sprouts (5 chicken breasts, 1 bunch asparagus, 1 bag brussel sprouts)

 

All will be roasted in the oven with salt, pepper, olive oil, lemon juice, and garlic.

 

Beverages:

Ginger, cucumber, and mint lemonade from http://steptohealth.com/ginger-cucumber-mint-lemonade-flat-stomach/

2 liters of water

1 lemon

1 medium cucumber

2 tablespoons of grated ginger

10 mint leaves

Directions: Put ten mint leaves to boil in a cup of water. Once it boils, let sit for five minutes. Once it is ready, save it.

Squeeze the juice from the lemons and add to the mint infusion.  Cut three lemon zests that you will put in your lemonade later.  Peel the cucumber and blend it. Add it to the lemon juice and mint infusion. Get a liter and a half of spring water and pour it in the glass with the mint infusion, lemon juice, and cucumber juice. Mix it all with the two teaspoons of grated ginger, the three lemon zests, and another mint leave if desired.

 

 

  I'm going to try to keep my carbs focused around breakfast so that I can recover from my morning runs and have some extra energy for my lunchtime gym visits.  The tuna salad will be made and portioned ahead of time, and the sweet potatoes will be roasted ahead of time as well.  In the morning I plan to reheat a couple slices of sweet potato in the oven while I shower post-run and spread the tuna salad on straight from the fridge.

  My lunches are eaten at my desk as I work so that I can go to the gym during my actual lunch break, so easy finger food seems like a solid option.  I'm going to make the hummus, slice the veggies, and cook the meaty portion of the taco salad on Sunday.  I'll portion the hummus into Tupperware with the veggies.  The taco salad concoction I'll put in mason jars with the veggies on top.  When I go to microwave it, I dump the veggies in my serving bowl, microwave the meat mix in the jar, and then pour over the veggies before eating.

   For dinner, I'm going to roast all the chicken breasts and veggies on Sunday.  I'll divide them into individual portions and reheat in the oven or microwave. 

  I like plain water but the "lemonade" looked refreshing and is supposed to help beat belly bloat.  I've also heard ginger can help to rev your metabolism- I know it makes me feel hot when I have too much so I believe it!  I figure having a flavored drink might help if my palate gets bored during the week.  I'm not too worried about getting bored with the food though- studies show that people who have less variety in their diets tend to eat less.  New flavors are apparently exciting and you want to eat more of them.  I don't want to throw away any leftovers that go bad so I'm going to prep food for the work week and cook fresher things on the weekends.

 

For the fitness portion of my plan, I'm aiming to run about 2 miles each morning before breakfast and hit the gym during lunch.

Monday: Leg day

Tues: Core

Wed: Back

Thurs: Core

Fri: Chest

 

   Tomorrow and on the last day I'll post starting weight and measurements and pics.  I'll update each day with what I actually did and ate, how I felt, how the recipes taste, etc.  At the end of the week I'll include an update on how well the prepped food held up through the week.

 

   I look forward to taking on this challenge and thank you in advance for your support! 

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So day 1 was a success. I was up until almost midnight last night prepping all my food, but I'll be doing that on Sunday next week so I'm not too worried. The tuna salad ended up being made with guacamole instead of plain avocados because they weren't ripe but I checked the ingredients, and it just added extra veggies and flavor :)

I think I'm going to just do my runs at lunch before hitting the weights- I really don't want to have to wake up any earlier or take TWO showers. Less efficient.

Today I had sweet potatoes and tuna salad for breakfast (need a bigger serving tomorrow), taco salad for lunch, more tuna and potatoes and chicken and veggies for dinner, and veggies and hummus as a snack during my evening class. Had two 16 oz servings of the mint drink. All recipes were good but the taco salad was a little dry (needs some sort of dressing, maybe more guac or some pico de gallo?) and the chicken was overcooked (I chopped it prior to baking and didn't reduce the cooking time).

For exercise I jogged 30 mins at 6 mph and 2% incline on the treadmill and then a body weight core workout. Hamstrings felt tight from leg day yesterday but I stretched for a while after.

Not sure how much feedback I'm going to get on here but it's motivating to feel accountable to you all. Hope everyone else is feeling great! If anyone has any feedback on snacking I'd love to hear it!

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Hey there, and welcome to Whole30.

 

Good job on the food prep so far, however you don;t appear to have factored in any pre or postWO meals which should be eaten in addition to your three regular meals.

 

The recommendation for preWO is protein & fat, and for postWO it's a lean protein + optional starchy carb - a few bites of each is adequate, but by NOT eating at least the postWO you will be short changing your body on food that it has earned, and you may find your recovery is much slower....

Also, the corn in your taco salad is off limits I'm afraid as corn is a grain.

From the program rules:

Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. 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

 

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jmcbn- THANK YOU.  I'm so glad I didn't go any further without you pointing that out to me!  Since I was a kid I liked to classify a lot of grains/starches as "regular vegetables" so that I felt like I was eating healthy, corn and potato chips included  :P  I haven't actually eaten my lunch yet today, so I'm going to pick all the corn out and count today as my new day 1.  Thank you again, and thank goodness I layered my salad in a jar so it's easy to separate!  Full update on day 1 version 2.0 will be posted tonight. 

 

As for your pre and post workout meal tip- I tend to eat lunch right after my workouts, and I've learned from years of running that if I eat within a few hours of running that I'll get pretty bad cramps and can't run as hard.  If I don't feel a decline in my performance, is it ok to just eat a big breakfast and lunch right after the gym?  I also put on muscle pretty easily so I don't want to overfuel and start bulking.  Thanks again for your input!

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LOTS of people think corn is a vegetable.... lucky we got you early!

As for pre & postWO I'd say the are very personal. If you feel you can't run after eating then skip the preWO but you may find that you need it 10 days or so in. The postWO I'd advise you not to skip - it need only be a few bites of protein, immediately upon finshing, then you can eat your next meal once you are showered and at your desk. Your body needs this extra food for recovery, and the fat in your standard meal would slow down the absorption of the nutrients to the muscles. Reducing the fat in the next meal would leave you hungry, so you need both.

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So for day 1 (again), I'm reporting ACTUAL success. Had tuna salad and sweet potatoes for breakfast, had more sweet potatoes and tuna salad for post workout/late lunch, and had the chicken and veggie mix for an early dinner. I added olive oil and balsamic vinegar to the chicken and veggies and it didn't taste dry at all! Also fried an egg and threw it on top, yum!

Workout wise I ran a little over 2 miles outside and then did back day. From what I remember it was 4 sets of 10 deadlifts w/50 lbs, 3 sets of 10 bent over rows with just the bar, 1 set of 10 lat pull downs with 70 lbs, something I don't know what it's called where you sit and pull the weight toward you 3x10 @ 60 lbs, 8 assisted pull ups with 60 lbs assist, and 3x something where you basically do bent over rows but with a bar that's anchored on one side? With 25 lbs. Then I went downstairs to do abs and caught the end of a zumba class, it was so much fun! I think I'm going to try it next week. Unit has decided to do mandatory PT on Monday, Wednesday, and Friday now so that will force some changes to my workout routine.

Feeling good so far!

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OH MY GOSH.  So the balsamic vinegar I added to my dinner yesterday had no added sugar, but there were some sneaky sulfites in there.  And worse, that prompted me to read the guide to label-reading (http://whole30.com/2015/04/whole30-label-reading/) and I realized THERE IS SOY IN MY CHUNK LIGHT TUNA IN WATER.  The tuna salad I made for the entire week that's jam-packed with grated veggies and guac!  I thought I was ready to go on this program because I'd looked at the rules many times before but obviously I wasn't paying close enough attention.  Confession: I've also never read the book, I've just been using the free resources online.

 

I've printed out page 2 of the program rules pdf (http://whole30.com/downloads/official-whole30-program-rules.pdf) and hung it on my fridge and just above my computer screen in my office.  I'm too poor right now to justify throwing out all that tuna salad so I'm going to continue eating clean otherwise and front-load the tuna for the next few days.  I'll start the program again when I've finished it.

 

I'd love some feedback from the moderators here.  Three of the articles I've looked at this morning mention it's impossible to have a perfect whole30 (http://whole30.com/2014/01/perfect-whole30/, http://whole30.com/2015/01/rules-recommendations/, and http://whole30.com/2015/10/tough-love/).  Still, the rules are the rules, and any slip-ups set you back to day 1.  By "there's no such thing as a perfect whole30" are they only referring to the recommendations, like no snacking and no recreating favorite foods?  Or is it ok to keep going if, for example, there's soy in my tuna's broth or there was sulfite in my balsamic?  For the record, I'm buying new balsamic vinegar today. 

 

Thanks and I hope everyone else did a better job internalizing the rules before grocery shopping!  

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By "there's no such thing as a perfect whole30" are they only referring to the recommendations, like no snacking and no recreating favorite foods?  Or is it ok to keep going if, for example, there's soy in my tuna's broth or there was sulfite in my balsamic? 

They're referring more to the recommendations... 

Both sulphites and soy are kind of a big deal when it comes to upsetting gut health so if you didn't start over (or at least add on the extra days if starting over is hard for you mentally) then you'd not be getting that nice clean slate from which to start re-introing foods & checking for intolerances.

Sorry!! 

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No worries and thanks for the feedback!  I just saw another person who tacked on days to the end of theirs- I think it sounds better to me mentally that I'm on day 3 of a whole33 than to go back to day 1 :)  Helps me to feel validated that I've been putting in effort for three days at least!

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I recognize that I'm not officially started yet because of the tuna/soy setback but it doesn't seem like a good reason to fall off the bandwagon completely! I'm going to keep logging for accountability and restart once I'm done with all the tuna.

Today I had tuna salad and celery sticks for breakfast, more tuna salad and celery and an apple for lunch, and the taco salad with all the corn picked out and added pico de gallo for dinner.

For exercise I ran about 3 mikes outside, didn't have time for anything else.

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Friday I had lots of tuna salad and sweet potato for breakfast and more for lunch with a banana. I made spicy shrimp with avocado sauce on sweet potato boats and lamb meatballs with a friend for dinner. I had a snack of an apple with some roasted almond butter as well. For exercise I did a very light workout with my unit in the morning. I planned to go for a run also but I was pretty tired and sore and ran out of time. I also had one vodka soda with lime with my friend, but I was stressing about it the whole time. I figured might as well since I've been eating well all week without any of the days counting! Recipes for shrimp: http://lexiscleankitchen.com/2015/07/01/spicy-shrimp-sweet-potato-boats-with-avocado-crema/and meatballs: http://www.primallyinspired.com/greek-meatballs-avocado-tzatziki-sauce/. I think the shrimp would've been better with roasted cauliflower than it was with sweet potato. The meatballs were amazing but I didn't make the sauce.

Day 1!! Saturday was my actual day 1 of the program. I weighed myself again since I'm restarting- down to 124.6! I had leftover shrimp and potatoes for lunch and dinner. I slept through breakfast (11.5 hours of sleep! It was a rough week). I found myself craving snacks because I was bored during the day so I tried to keep busy. For exercise I jogged two miles. Felt pretty tired.

Day 2: For breakfast I used the Mexican ground beef and tomatoes from my failed taco salad last week and scrambled it with two eggs. I chopped up two small tomatoes and half an avocado and threw them on top with salt and pepper. For lunch I had leftover chicken, asparagus, and Brussels sprouts and half a banana. I don't really want the bananas but they're getting very over ripe. Dinner I did a repeat of breakfast. Did another 2 mile jog, felt better than yesterday.  Also felt bloated.  I was visibly slimming down over the last week but today I look like I'm back where I started!  I know from the whole30 timeline that it's normal to bloat about a week in so I'm hoping that's what is going on, even though today is technically day 2, I have been eating much cleaner than I had been for about a week now.  

I prepped some braised oxtail based off this recipe for the upcoming week: http://www.epicurious.com/recipes/food/views/red-wine-braised-oxtails-14520 I halved the recipe, and replaced the wine with grape juice and balsamic vinegar and used ghee instead of butter. I used veal broth, and I couldn't find leeks so I used a turnip instead. I also added a 1.5 cups of chopped mushrooms. I'll let you all know how it turned out tomorrow!  Prepping less this week because I had a ton of leftovers.

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Day 3: I can't believe it's only day 3. Feels like day 8 but those first 5 days didn't count... The cravings that started this weekend haven't really subsided but I'm hanging on. I've started having some fruit about an hour before my workout per the recommendation of my nutritionist. It seemed like a good way to get quick, easily digestible carbs pre-workout. Could that be what's causing my cravings? It also might be that my breakfast and lunch were too small (...ok I was running out of leftovers).

Anyways, I did easy unit PT this morning, then had cole slaw veggies with lemon garlic vinigarette and 3 leftover meatballs for breakfast around 8. Had a banana about 11:30 and then did an hour long zumba class followed by some weights. Repeat of breakfast for a late lunch when I got back to the office around 2. Got home around 4 and had scrambled eggs with the last of the ground beef with tomatoes and avocado. Was hungry again by 6 so had cracklin chicken from http://nomnompaleo.com/post/74180911762/cracklin-chickenand roasted balsamic onions and brussel sprouts from http://www.primalpalate.com/paleo-blog/balsamic-onions-and-roasted-brussel-sprouts/ . Both were DELICIOUS. I highly recommend! Feel pretty stuffed right now, so I'm worried that dinner #2 was feeding emotional hunger instead of real hunger.

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Day 4: breakfast was in a rush so had a banana, celery, and almond butter. Lunch was oxtail stew and rainbow cole slaw veggies. I should've followed the instructions and strained the cooked veggies- their texture was unpleasant. Dinner was crackling chicken, balsamic brussel sprouts and onions, and roasted potatoes. Had half an apple and some more almond butter for a snack during my evening class. Think my serving sizes for lunch and dinner were too big.

Starting tomorrow I'm going to try harder to keep my portion sizes to what's recommended in the meal planning template: http://whole30.com/downloads/whole30-meal-planning.pdf

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Day 5: Had a hard boiled egg for pre workout before unit PT. For breakfast a coworker brought me a smoothie made with 2.5 cups of kale spring mix, 1 pineapple spear, and 1/4 of a banana. I know smoothies aren't recommended but she's done 3 whole30s and was being nice, it got my unit talking about healthy eating, and I'm not really into smoothies (don't even own a blender) so it's not something I need to break cravings for or anything. Lunch I had oxtail stew over rainbow slaw. Then I went for a run and had 2 hard boiled eggs and celery dipped in almond butter for post workout. Dinner was cracklin chicken with roasted potatoes, onions, and brussel sprouts. I cut the chicken and potato servings in half from yesterday. Half chicken serving was about the size of my fist so it seemed like a more appropriate serving size.

For workouts I jogged 3/4 a mile before morning PT, did unit PT, and then ran 2 miles at 2.5% incline during lunch.

Forgot to log day 4 workout- I ran 2 miles outside.

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I didn't anticipate the hardest part of this being staying away from the scale. It's such a constant temptation. I know that the scale only tells part of the story and that change takes time, but I've become very reliant on it.

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Day 6:  Got to go in late this morning so I made an omelette with 2 eggs, some roasted potatoes and shallots, tomatoes, and avocado.  Had a hard boiled egg for pre workout, more oxtail stew and cole slaw veggies for lunch, and a repeat of last night's dinner.  I got a tiny cast iron skillet to cook my close to palm-size portions of protein and I've been using my small plates so it doesn't look like I'm eating that much less.  Really proud of myself for resisting the icee and popcorn the man had at the movies tonight.

 

For exercise I ran 2 miles.

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Day 7: Had a hard boiled egg for pre workout, two hard boiled eggs, celery, and two apple wedges with almond butter for breakfast, the last of the oxtail stew and coke slaw veggies for lunch, and some amazing tikki masala with cauliflower rice in butter lettuce wraps for dinner. Tikki masala recipe here: http://www.marksdailyapple.com/primal-chicken-tikka-masala/#axzz2MVuKl3gacomplicated but totally worth it! We skipped the garam masala.

I did unit PT, hit the weights and did dead lifts, back stuff, and ab stuff, then ran 2 miles.

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Day 8:  Made a delicious omelette this morning with sauteed onions and red and green bell pepper.  Lunch was half a chicken thigh with some roasted potatoes, tomatoes, and avocado.  Had a banana with some almond butter for a snack.  Dinner was early because I was still hungry, tikka masala, cauliflower rice, and boston bibb lettuce.  Snacked on two celery sticks and almond butter while I was doing food prep.  

 

Exercise was a 3 mile run, abs, and pushups.

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Must. Not. Get. On. Scale.

 

Girl, I can totally relate.  Just wrote about my love/hate relationship with the scale in my log (Here goes nothing...).  Then I took a deep breath, read this: http://whole30.com/2...-scale-breakup/ and immediately got rid of my scale.  I literally marched out of my room into the bathroom, scooped up the scale and handed it over to my roommate (who is currently in the process of cutting weight for a jiu jitsu tournament) and said, "Here, keep this in your room because I don't have enough self-restraint to avoid stepping on it."  I even talked to him briefly about the concept of NSVs and he was very supportive.  That actually felt really good.  By saying it out aloud, it even further cemented my commitment to this program and myself.

 

Good luck and stay away from that darn temptress!

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Day 9 was rough but still successful.  I have faithfully stayed off the scale.  I had a spinach omelet with sautéed onions and bell peppers inside for breakfast and a hard boiled egg post workout.  Lunch was on the go so I had 2 hard boiled eggs and a snack bag of celery and carrot sticks with 2 tbs of almond butter.  I knew about an hour later that wasn't enough.  I was headed to my boyfriend's for dinner and didn't have time to go home, but I had verified earlier that day that we could cook so that I could eat what I was allowed to... NOPE.  He had nothing I could work with in his kitchen and rather than walk to the grocery store we spent probably 45 minutes going through delivery menus trying to find something safe.  I was starving and frustrated.  I got a baby spinach, carne asada, and pico de gallo salad bowl with chimichurri sauce and added avocado and requested no cheese.  Instead my salad showed up as half a salad and half tortilla chips WITH SHREDDED CHEESE.  I spent probably 10 minutes picking all the cheese out.  The salad wasn't big enough because they literally filled half of the container with tortilla chips.  My bf had exactly 2 slices of apple in his fridge leftover from a previous snack (which I devoured) and nothing else I could eat.  I wanted to go home, he wanted me to stay.  I went to bed hungry and needless to say we got in a big fight.  I will not be going anywhere unprepared in the future. 

 

For exercise I ran 3 miles and did abs and light pushups. 

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Day 10 complete, I'm 1/3 of the way there!

Breakfast was some turkey meatball veggie soup, which was very good. Soup recipe was from http://lexiscleankitchen.com/2015/09/30/meatball-and-veggie-soup/but I used extra onions and bell peppers, added a green bell pepper and potatoes, used fire roasted canned tomatoes, and added a couple tablespoons of tomato paste. I als used this meatball recipe instead of the one in the soup recipe to cram in a couple extra veggies. http://lexiscleankitchen.com/2013/05/27/loaded-turkey-meatballs/ lunch was not great, I had an awful morning so I came home and experimented with different slice thickness for baked sweet potato chips. I ate half a sweet potato's worth of those dipped in the "green goddess" dressing I was making for some breakfast salads and snacked on some sugar free bacon for the same. I also had an apple with 2 tbs Justin's almond butter- it's SO MUCH BETTER than the previous brand I tried (marathana? Roasted almond). I know it wasn't an ideal lunch but it was at least compliant. Dinner I had leftover tikki masala with cauliflower rice and the last of the Boston bibb lettuce.

For exercise I did very light unit PT this morning and walked an hour (3 miles). Can't do weights or run for the next two days so I guess I'll be doing a lot of walking to make up for it.

In other news my belly fat is feeling very soft and squishy, which the internet tells me is a sign I'm loosing fat!

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Day 11: Had a hard boiled egg on my way into work because I was hungry. Didn't have time for breakfast until about 10- breakfast salad is AMAZING! This is the recipe I started with for the breakfast salad: http://lexiscleankitchen.com/2015/06/30/green-goddess-dressing-breakfast-salad/

And this is the recipe I started with for the dressing: http://www.tweetpotatopie.com/2014/07/green-goodness-dip-dressing-paleowhole.htmlI changed them both slightly, most notably by adding tomatoes. Yum! Lunch was more turkey meatball soup. Dinner was half a sweet potato worth of baked chips (sweet spot is 3/16ths of an inch thick, just need to experiment with time and temp) and green goddess dip, a hard boiled egg, a snack back of carrot and celery sticks, and 2 tbs almond butter. I also had some black coffee throughout the day.

Someone at my work keeps leaving boxes of Krispy Kreme's on the table outside my office- evil. But I'm stronger than the Donuts!

Exercise was 2 hrs of walking because I can't do anything strenuous for 48 hrs. It was almost 7 miles. Very cold out today.

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