jlynch88 Posted March 21, 2016 Share Posted March 21, 2016 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! Link to comment Share on other sites More sharing options...
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