Started on April 11th - Monday

[Pockystickz]

*Hopefully I have posted in the right forum area, I apologize if I have not and if needed I don't mind if it is moved.

 

Hello, my name is Alexis and I am hoping to receive some advice in my Whole30 journey, I started on the 11th (in my other post I said 10th, that was a mistake). I have realized that starting my journey I have made a couple mistakes with meal planning. I hope to have a better 2nd week to this journey since I have already prepped and made my meals for this week. Thank you for all the support and advice given!
On a side note: I know my meals are repetitive, but I am a college student and rarely have time to cook everyday so on my "free day" I prep for the whole week (the easier recipes I don't).

 

Week 1
April 11th
Banana Coconut Smoothie - I read that smoothies are not recommended and I will not be including them on my journey onward after this week.
Tomato & Avocado Omelet
Twice Baked Potato w/egg

 

April 12th
Kale & Sweet Potato Hash w/egg
Chia Pudding - I realize that this isn't Whole30 compliant either and I will not be including this on my journey onward.
Prosciutto Egg Muffins

 

April 13th
Banana Coconut Smoothie
Tomato & Avocado Omelet
Twice Baked Potato w/egg

 

April 14th
Kale & Sweet Potato Hash w/egg
Chia Pudding
Prosciutto Egg Muffins

 

April 15th
Banana Coconut Smoothie
Tomato & Avocado Omelet
Twice Baked Potato w/egg

 

April 16th
Kale & Sweet Potato Hash w/egg
Chia Pudding
Prosciutto Egg Muffins

 

April 17th - End of Week 1
Banana Coconut Smoothie
Tomato & Avocado Omelet
Twice Baked Potato w/egg

 

What would you suggest more adding of? I think more protein - meat and more veggies as well, here is my plan for Week 2

 

Week 2
April 18th
Kale & Sweet Potato Hash
Prosciutto Egg Muffins
Slow Cooker Chorizo Pork + veggies (spinach, broccoli, kale, etc.)

 

April 19th
Ham, Avocado, Carrot Wrap
Butternut Squash Soup
Slow Cooker Chorizo Pork + veggies

 

April 20th
Breakfast Sausage (homemade) + veggies
Butternut Squash Soup
Slow Cooker Chorizo Pork + veggies

 

April 21th
Ham, Avocado, Carrot Wrap
Butternut Squash Soup
Slow Cooker Chorizo Pork + veggies

 

April 22th
Breakfast Sausage (homemade) + veggies
Butternut Squash Soup
Slow Cooker Chorizo Pork + veggies

 

April 23rd
Ham, Avocado, Carrot Wrap
Butternut Squash Soup
Slow Cooker Chorizo Pork + veggies

 

April 24th
Breakfast Sausage (homemade) + veggies
Butternut Squash Soup
Slow Cooker Chorizo Pork + veggies​

[Emma]

Planning ahead is brilliant and prepping on the weekends is the way to go!  I fail miserably at the prepping and planning!  Luckily my schedule allows me the freedom to do things day to day, but sometimes I hit bumps - big bumps.

 

Have you looked at the meal template?  

http://whole30.com/downloads/whole30-meal-planning.pdf

 

It looks like you're not really eating enough, nor all the components with each meal.  Every meal (including snacks if they happen) should have protein, veggies, and healthy fats.  The protein should be about what you could hold in the palm of your hand.  I can hold three eggs in my hand so my omelets should have three eggs.  Then, there should also be a good dose of healthy fats so your avocados are great.  Maybe you're cooking with the good fats and not listing them, but even then, you might need to add in a touch.  Looking at Week 2, your dinners sound tasty (I love slow cooked chorizo pork!).  Your lunches look like they could use some protein and maybe some fats.  Your breakfasts look small to me, but it's hard to know.  I'd probably throw in more veggies or a sweet potato to give more oomph, but I'm learning too as I go.  

 

Definitely refer to the template and then really listen to your body.  If you're craving foods or feeling hungry before mealtime, it means you should increase your portion sizes.  

 

Welcome to Whole30!!

[SugarcubeOD]

Emma gave you good advice and it's impossible to tell portion sizes from how you've listed out your meals so please make sure to match them to the template (linked in my signature below).

Also, you would be better off starting your week 1 next week and calling this practice. A whole week of eating smoothies and chia pudding (this is your lunch??) is not going to give you the best results... that's 1/4 of the time that you're eating subpar.

And make sure to take a good look at the ham... it's almost impossible to find ham that has not been cured with some type of sugar and all variations of sugar are off limits for the Whole30.

[Pockystickz]

@Emma I did not know they had a template to follow that makes planning so much easier! Thanks you for that resource!! I was really confused because I did not really research before diving in and sort of just tried to "wing" it by looking at Whole30 recipes. I do cook with coconut oil, but I will add more healthy fats and modify my week 2 before Friday (I shop on Friday)

@SugarCubeOD Yes I've realized that Chia Pudding is considered a SWYPO food so I know now not to include it, the recipe calls for Blackberries, Almond Milk (homemade), Chia seeds, and Vanilla extract ( I didn't use any).

Also I tried looking for some ham while I had some extra time after finishing a test and realized its very difficult to find some. I would have to make my own and spice it, so I decided to find a recipe with shrimp or salmon. I will update when I get the chance (:!

About starting next week, I think thats a very good idea, I don't find it difficult to add an extra week of good food !

[Pockystickz]

This time I have changed my week 2 Ham, Avocado & Carrot wrap to Greek Meatballs and homemade guac with some veggies on the side. As far as the protein for lunch I may add some eggs or some uncured bacon on the side. If I do happen to snack (not really a snack person) it will be with some fruit such as strawberries, grapes, plums (pretty much whatever is available in my kitchen as far as fruit) or veggies such as spinach, kale, carrots, broccoli, etc.

 

Updated: Week 2 - Fresh Start
April 18th
Kale & Sweet Potato Hash
Prosciutto Egg Muffins
Slow Cooker Chorizo Pork + veggies (spinach, broccoli, kale, etc.)

 

April 19th
Greek meatballs w/guac + veggies
Butternut Squash Soup + protein (eggs or bacon)
Slow Cooker Chorizo Pork + veggies

 

April 20th
Breakfast Sausage (homemade) + veggies
Butternut Squash Soup + protein (eggs or bacon)
Slow Cooker Chorizo Pork + veggies

 

April 21th
Greek meatballs w/guac + veggies
Butternut Squash Soup + protein (eggs or bacon)
Slow Cooker Chorizo Pork + veggies

 

April 22th
Breakfast Sausage (homemade) + veggies
Butternut Squash Soup + protein (eggs or bacon)
Slow Cooker Chorizo Pork + veggies

 

April 23rd
Greek meatballs w/guac + veggies
Butternut Squash Soup + protein (eggs or bacon)
Slow Cooker Chorizo Pork + veggies

 

April 24th
Breakfast Sausage (homemade) + veggies
Butternut Squash Soup + protein (eggs or bacon)
Slow Cooker Chorizo Pork + veggies​

​

Thank you again for all the help and support I hope to make my week more successful when it comes !

[Emma]

It looks better and tasty.  Make snacks a mini-meal using the template so couple the veggie with some nuts or a hard boiled egg.  And, have a good time.  You sound like you can cook pretty well given your recipe choices, but have a busy schedule.  Part of the process is just learning to really identify and appreciate those foods that truly nourish us so enjoy your meals and have fun experimenting if you can.  

[SugarcubeOD]

One thing is that I don't notice that you list added fat anywhere in your meals except a few that have guac.

For the days you say +protein (eggs or bacon) just note that bacon is a fat on the whole30 so it doesn't count as your palm-2palms of protein.

Emma is right about the snacks.. IF you need to eat between meals because you are legit hungry (not bored or sad or uncomfortable) then you should make a mini meal of two of the three macros (protein, fat, veg). Don't snack on fruit or nuts alone.

[Pockystickz]

I clicked add post, but it didn't come up. If this is posted twice I am sorry!

 

Sorry for the late response, been busy, but thanks again for the support!!

 

@Emma Thank you Emma, I am not a good cook, I actually started learning how to cook just this past February, but I have my mom help me out if I get confused on a directions. She's been cooking since she was very young. I love eating and so I thought I should really learn how to cook if I want to enjoy healthier foods and I think this diet "forces" you to cook in a way.

 

@SugarCubeXD You are totally right SugarCubeOD, I haven't listed it, but I am cooking with coconut milk for the butternut squash soup and for my breakfast sausage I am cooking them in coconut oil. I haven't thought of anything for my slow chorizo pork, but now that I think about it I do have some leftover (a ton!) of nuts I could use.

 

I had no idea about the bacon being fat (I thought it was considered protein) so instead I will be using eggs for some protein during my butternut squash, thanks for making that clear to me! I really want next week to go well.

 

For my snacks, I have found tuna packed in water (found at the 99cent store for 80 cents!!), made of just vegetable broth, light tuna, water & salt, and it doesn't say it has any soy like the other brands that were there so I will be eating that, if needed, and some broccoli on the side!

 

Anyways off to work, won't be home till midnight!

[Emma]

Sounding like things are coming together!  Have fun with it all and have fun on this forum.  It helps me a lot to see how others are doing and what they are eating and then inspires me to try new things.  I couldn't cook at all (well, I could, but nothing interesting) until we did our first Whole30.  It took a lot of time learning new recipes and prepping new foods, but now it's pretty easy.  Hope you have a good day.

[SugarcubeOD]

I clicked add post, but it didn't come up. If this is posted twice I am sorry!

 

Sorry for the late response, been busy, but thanks again for the support!!

 

@Emma Thank you Emma, I am not a good cook, I actually started learning how to cook just this past February, but I have my mom help me out if I get confused on a directions. She's been cooking since she was very young. I love eating and so I thought I should really learn how to cook if I want to enjoy healthier foods and I think this diet "forces" you to cook in a way.

 

@SugarCubeXD You are totally right SugarCubeOD, I haven't listed it, but I am cooking with coconut milk for the butternut squash soup and for my breakfast sausage I am cooking them in coconut oil. I haven't thought of anything for my slow chorizo pork, but now that I think about it I do have some leftover (a ton!) of nuts I could use.

 

I had no idea about the bacon being fat (I thought it was considered protein) so instead I will be using eggs for some protein during my butternut squash, thanks for making that clear to me! I really want next week to go well.

 

For my snacks, I have found tuna packed in water (found at the 99cent store for 80 cents!!), made of just vegetable broth, light tuna, water & salt, and it doesn't say it has any soy like the other brands that were there so I will be eating that, if needed, and some broccoli on the side!

 

Anyways off to work, won't be home till midnight!

Fat is what keeps us full for the 4-5 hours so watch your hunger and add fat aside from cooking fat if you feel you are needing snacks. Also, go easy on the nuts. They are meant to be limited on whole 30 and can be really hard on digestion.

[Pockystickz]

@SugarCubeOD Oh I thought protein is what keeps us full for the next 4 to 5 hours. I will def need to add more fat then, I am thinking more added guac and looking at the list some olives !! I will be going easy on the nuts too, prolly just rotate them in b/w. Thanks again, I appreciate the patience and advice to make this a perfect week.

I thought I'd update today since my restart week hasnt started today.

I skipped breakfast because I just wasn"t hungry and tasted my meal preps along the way. I did have a boiled egg at 10:30, hit the gym from 11-12, then made the tomato avacado omlet with added tuna. I know I shouldn't have skipped but I did try some of the meals I made during my meal prep time.

[Pockystickz]

Okay so here is how my first restart if my week went on Monday! Feeling good so far, I am enjoying my meals and adding different veggies in gives me variety.

Mon

Went according as schedule. Couldnt finish my hash for breakfast. For lunch, I ate my egg muffins and had a side of broc. For dinner, I had my portion of slow cooked pork with some carrots, cauliflour, & broc. I added some Whole30 ranch to the side.

Tues

Breakfas, had some of my Greek Meatballs (5),some avacado guac on the side with red potatoes, spinach, and broc.

For lunch, I had butternutsquash soup with greek meatballs (3) with avacado guac and leftover red potatoes from this morning.

For dinner, I had my slow cooked pork with broc and some more leftover potatoes.

[Emma]

Awesome!  You're eating some good sounding meals.  

[Pockystickz]

@Emma thank you I am really enjoying it, I can't wait for next week Iv'e got a bunch of good meals in mind and hope to add in more variety like seafood and other meats .

[Pockystickz]

Yesterday went a little off plan, I had two breakfast sausage and some broc for breakfast. For lunch, I had Butternut squash with some broc and carrots. Didnt add any protein because I was full.I'll have to lower my portion for my soup to add some protein. For dinner, I had some slow cooked pork with my leftover broc and carrots. No added fat, forgot to bring some with me. So I will need to incorporate more fat and protein into my meals today, so far so good for breakfast, I will update later today or tmr if I have time! Thanks.

[Pockystickz]

Hello!So this morning was really weird. I felt like I had so much energy I couldn't sit still in my 5 hour class, I just wanted to stand. I don't know why that happened. It made me really frustrated actually because I couldn't focus... anyways meal wise I did good. This morning I had 5 greek meatballs with some guac and a side of kale and spinach cooked with some garlic and also green tea. For lunch I had butternutsquash soup with 3 greek meatballs and some guac. For dinner, I had some slow cooked pork, broc, and some almonds.

P.S. Tonight I will post my meals for next week. I hope they meet the reqs for the Whole30 template, I've been making it more organized to make sure I hit all the points!! Hope to get more advice, thanks everyone!!

[Pockystickz]

Been so busy, I forgot to post my next weeks meal plan, but I think I hit all the marks and def checked all my ingredients to make sure they are all compliant .

Breakfast: Two breakfast sausage + broc and a side of ranch.

Lunch: Butternut squash soup + broc and carrots + boiled egg.

Dinner: Slow cooked pork + broc + almonds

That was my day so far!! Super excited to the ending week 1 and starting of week 2.

[Emma]

Great job getting through the week!

[Pockystickz]

@Emma thank you! Not quite there, but almost . Here is my plan for week 2:

 

Note: All foods listed are in recipe unless they have an asterisk (*) which means they are a side.

 

Breakfast

Butternut Squash Sasauge w/veggies M, W, F, Sat

Protein: Ground Turkey

Veggie: Butternut Squash + *veggie (broc., spinach, califlour, etc.)

Fruit: Large Apple

Fat: Uncured bacon + *avacado

 

Breakfast Hash with Chorizo & Eggs T,Th,Sun

Protein: Chorizo, Eggs - All in recipe for hash

Veggie: Red Potatoes, Onion, Bell Pepper - All in recipe for the hash

Fats: Coconut Oil for cooking + *cashews

 

Lunch

Paleo Chicken Alfredo M,W,F,Sun

Protein: Chicken

Veggie: Spaghetti Squash, Onion, Broccoli

Fats: Cashews, Ghee

 

Salmon Cakes T,Th,Sat

Protein: Salmon, Eggs

Veggies: Garlic clove, onion, celery

Fats: Coconut Oil + *guac

 

Dinner

Paleo Whole30 Chicken Tenders w/veggies T,Th, Fr, Sat

Protein: Chicken, Eggs

Veggies: *Brocolli, Cauliflour, Spinach, Carrots, etc.

Fats: Almond Butter dipping (I don't know if this is allowed, but I am trying to mix up fats >.<)

 

Slow Cooker Pot Roast M, W, Sun

Protein: Chuck Roast, Bone Broth

Veggies: Gold Potatoes, Carrots

Fats: *Coconut Flakes

​

[Pockystickz]

*Would love some advice on my next weeks meal planning schedule, please let me know if you have any advice!*

Anyways since my week is finally ending, and tmr is my final day for week "1", I thought I'd update how I have felt in the past few days:

1. It's easier to get up in the mornings now even though I work till midnight and wake up early depending on the day (530-7).

2. A little more energy during the end of my shift at work. Usually, I am pretty knocked out, but I have just a lil more to give.

3. Feeling much more confident and good about my body. I still have the urges to look at the scale, but I want to develop a good body image no matter if I lose weight during this time or not.

4. Cooking, I could not cook before, in fact I hated it. I was on a Paleo diet before this and although it made me cook, this diet makes me cook even more (every meal)

5. I love not worrying about what to eat when I get home from school or when I get up.

6. Meal prepping is a life saver and I enjoy the foods I cook.

I'm sure there are a dozen other reasons why I am happy to be on this diet.

Reasons for concern:I have a real sweet tooth and the smells of bakeries I pass by really make me crave these more than usual. I am a little worried, is there anything I can do to help stop that?

Thanks for reading/listening, have a healthy day!!

P.S. Meals for the day

Breakfast: 8 Greek meatballs + broc and carrots + guac

Lunch: Butternutsquash soup (didnt really have time to add extra)

Dinner: Slow cooked pork + veggies + nuts

[SugarcubeOD]

Hey there!

Glad to hear that you're doing well. I've made comments in your post here under each day and also notes at the bottom... I tried to change the font color/italics to make it easier to see but I'm on an ipad so that's not an option.

@Emma thank you! Not quite there, but almost . Here is my plan for week 2:

 

Note: All foods listed are in recipe unless they have an asterisk (*) which means they are a side.

 

Breakfast

Butternut Squash Sasauge w/veggies M, W, F, Sat

Protein: Ground Turkey

Veggie: Butternut Squash + *veggie (broc., spinach, califlour, etc.)

Fruit: Large Apple

Fat: Uncured bacon + *avacado

 

Looks good for breakfast... hard to tell portions but make sure you're having 1-3 cups of veggies... starchy carbs are a fist sized serving.

Breakfast Hash with Chorizo & Eggs T,Th,Sun

Protein: Chorizo, Eggs - All in recipe for hash

Veggie: Red Potatoes, Onion, Bell Pepper - All in recipe for the hash

Fats: Coconut Oil for cooking + *cashews

Looks good... again, make sure you're having 1-3 cups of non starchy veg and remember the starchy carb is a fist sized serving

 

Lunch

Paleo Chicken Alfredo M,W,F,Sun

Protein: Chicken

Veggie: Spaghetti Squash, Onion, Broccoli

Fats: Cashews, Ghee

Same as above... hard to tell the portions so remember that protein is 1-2 palms (your own palm's length x width x thickness

 

Salmon Cakes T,Th,Sat

Protein: Salmon, Eggs

Veggies: Garlic clove, onion, celery

Fats: Coconut Oil + *guac

There are no vegetables here... chopped up mire poix veggies don't really count. Add vegetables... 1-3 cups.

 

Dinner

Paleo Whole30 Chicken Tenders w/veggies T,Th, Fr, Sat

Protein: Chicken, Eggs

Veggies: *Brocolli, Cauliflour, Spinach, Carrots, etc.

Fats: Almond Butter dipping (I don't know if this is allowed, but I am trying to mix up fats >.<)

Good... yes you can have almond butter for dipping but it's about 2 tablespoons... which is not a lot... don't over do it, nuts are really hard on the tummy.

 

Slow Cooker Pot Roast M, W, Sun

Protein: Chuck Roast, Bone Broth

Veggies: Gold Potatoes, Carrots

Fats: *Coconut Flakes

You don't have any non starchy carbs here... see my note below.

​

You are quite heavy on the starchy carb... i didn't match up your meals for each day but you seem to gravitate towards starchy carbs... potato, carrot, squash etc... which is totally fine if that's what your body needs... I"m not sure what your situation is but highly active people and athletes generally need more than one serving a day... sedentary people, people with a lot of weight to lose should start with one serving a day and see how they feel from there.

That said, you have to also eat non starchy carbs, so you may need to make room in your meals to have the 1-3 cups of veggies (cauli, mushrooms, tomato, snap peas, green beans, asparagus, b. sprouts, broc, etc...). These are what keep things moving in the poop department as well as provide bulk.

Nuts and nut butters are okay but should be limited... limited being one serving every other day at most... again, I didn't match up your days to see where the cashews and almond butter fell in the week but you can sort that out.

Otherwise, VERY good for you to meal plan like this and to ask for input... good luck next week!

OH, and sorry, no, there's no way to turn off your sensory perception to bakeries... except maybe change your route so you don't walk past them so much... or tell yourself as you walk past that you are worth more than a baked good. Otherwise, nope, it's just the world we live in where things smell and look good and we still have control to choose not to eat them.

[Pockystickz]

I didn't even know there was a difference in veggies!! I thought all veggies were "good" on this diet, but I see what you are saying now. I eat only about 1.5 cup of added non starchy veggies during my meals, I will have to add more, thank you for the advice. I am now going to look up a list of more non starchy carbs and add them to my grocery list for next week!

I am def. not an athelete, but I do excercise (weight training) 3 days a week for about 1 hr+ and I also work 4 days a week, on my feet for about 7 1/2 hrs+ per shift I work (8 hour shifts) I don't know if that's considered very active, but I will cut down my starchy carbs! I just really like potatoes and squash !

Thank you again for the advice, I will try to make my week more non starchy veggie theme!!

[SugarcubeOD]

Oh, all vegetables ARE good, I wasn't saying they weren't. Just that starchy carbs are a very dense source of energy and you need them, but you should have more of the non starchy ones.

Do you do pre and post workout when you lift weights? Post workout is very important for recovery and you don't want to skip on that by either skipping it entirely or using your next meal as a substitute.

[Pockystickz]

Yeah I def got what you meant, I was saying I didnt realize there was a difference to them, I really appreciate the explanation (:!!

I do pre/post meals on Friday only. Because my gym class starts at 9am and goes to 1020am, I am usually home around 11. 12 is my lunch. So it is really hard to fit in a pre or post workout. But I mean I guess I can have some tuna right after for post, but honestly for pre it is my breakfast. What do you suggest?

[Pockystickz]

The past few days have been really stressful, sorry for the lack of updates on my days of my Whole30, but my brother was diagnosed with pneumonia and to make matters worse Pulmonary Embolism which is a blood clot in the lungs. He has taken a turn for the worst and they have put a tube inside of him because he is having difficulty breathing. I thought I would update still as I am going to visit him. I hope he recovers, thanks for all who are reading and the support is wonderful!

 

Sunday:

No breakfast - was too focused on cooking meals for the week

Lunch: Butternutsquash soup with some added broc and carrots

Dinner: Went salsa dancing so I brought broc, cauli, carrots (3 cups) w/ranch + fruit salad consisting of: mangoes, rasberries, blueberries & blackberries. I also had 2 boiled eggs.

 

Monday:

Rushing for school  - 2 leftover breakfast sausage from last week and 1.5 cups of broc

Lunch: Chicken Alfredo (Whole30 version) I didn't add any extra veggies b/c spaghetti squash is considered a non starchy vegetable (so an article said)

Dinner: Pot Roast meal + 1.5 cups of broc.

 

Tuesday: Will update later.

Thanks again have a healthy day!