Meal Planning for One


Trigirl 262

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I will be starting Whole 30 January 8, 2018 and ordered It Starts With You & Whole 30-Day Guide books to begin embracing the process. I  have never tried to be on a dedicated plan except 10 years ago when I did Weight Watchers on my own. I did end up losing too much weight in a small amount of time. I am a small framed person, runner and triathlete and constantly have injuries and inflammation issues so after much research, I believe Whole 30 will be the right plan for me. My husband will not join in my Whole 30 journey as he is also a runner and triathlete, and he will never give up some unhealthy food and beverages as I have tried for many years.  He is however, supporting me in my quest to get healthy and address my health issues. It will be even an added bonus if I can lose a few pounds in my mid-section. 

How do I go about doing Whole 30 for just me? I don't see a lot of information regarding how to prep for one person. I don't want to buy so much food and have to waste it. I have been meal prepping for years and I don't believe that will be an issue for me. I really need some recommendations, guidance, resources and tips that will be beneficial for one person to be on the Whole 30 plan. I do extremely well with structure and schedule ( like my training schedule my husband creates and I use daily), and just want to be able to go to one place for meal plans and not have to spend a lot of time thinking about what to shop for, cook etc. Pre-printed plans for one person would be ideal. Is there anything like this? 

I am excited to commit to Whole 30 as I know I have the drive and dedication when it comes to training and races, so I hope I can be successful with sticking with it. Thanks in advance! 

 

 

 

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45 minutes ago, Trigirl 262 said:

I will be starting Whole 30 January 8, 2018 and ordered It Starts With You & Whole 30-Day Guide books to begin embracing the process. I  have never tried to be on a dedicated plan except 10 years ago when I did Weight Watchers on my own. I did end up losing too much weight in a small amount of time. I am a small framed person, runner and triathlete and constantly have injuries and inflammation issues so after much research, I believe Whole 30 will be the right plan for me. My husband will not join in my Whole 30 journey as he is also a runner and triathlete, and he will never give up some unhealthy food and beverages as I have tried for many years.  He is however, supporting me in my quest to get healthy and address my health issues. It will be even an added bonus if I can lose a few pounds in my mid-section. 

How do I go about doing Whole 30 for just me? I don't see a lot of information regarding how to prep for one person. I don't want to buy so much food and have to waste it. I have been meal prepping for years and I don't believe that will be an issue for me. I really need some recommendations, guidance, resources and tips that will be beneficial for one person to be on the Whole 30 plan. I do extremely well with structure and schedule ( like my training schedule my husband creates and I use daily), and just want to be able to go to one place for meal plans and not have to spend a lot of time thinking about what to shop for, cook etc. Pre-printed plans for one person would be ideal. Is there anything like this? 

I am excited to commit to Whole 30 as I know I have the drive and dedication when it comes to training and races, so I hope I can be successful with sticking with it. Thanks in advance! 

 

 

 

There is not specific resources for meal planning for one but there are MANY single people on the forums as well as people like yourself who are doing this themselves in a household of other people.

I googled 'whole30 meal prep for one' and got this link https://greatist.com/eat/whole30-recipes-for-one

I also found these by googling 'doing whole30 alone'

 

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Thanks for the good info! Funny as I just came across greatist.com site which looks helpful.

Newbie question - Is there a trick to googling on this forum as for some reason when I tried to search for "meal planning for one" and then tried your recommendation of searching for "doing whole30 alone" it came up empty? What are the best settings as I tried a few different variations and posts that appeared seemed random. Thanks!

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16 minutes ago, Trigirl 262 said:

Thanks for the good info! Funny as I just came across greatist.com site which looks helpful.

Newbie question - Is there a trick to googling on this forum as for some reason when I tried to search for "meal planning for one" and then tried your recommendation of searching for "doing whole30 alone" it came up empty? What are the best settings as I tried a few different variations and posts that appeared seemed random. Thanks!

Googling via actual Google is the best way to find things on the site, our inhouse search function kinda stinks ;)

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On 11/14/2017 at 1:04 PM, Trigirl 262 said:

Good to know and that it wasn't user error:-) Thanks again!

Recently I have been prepping big batches of individual foods (roasting a tray of butternut squash, sweet potato, brussels sprouts, green beans, cooking 5 chicken breasts, putting a roast in the crock pot, etc.) and then making up different combos of food for each meal. Sort of like buffet style, or like Dig Inn if you've ever been to that restaurant. Then I add a sauce or avocado or something and there's a balanced meal.

You can cook up whatever proteins/veggies you like and then experiment with different flavor combos. I've really been liking pesto/hot sauce together, it's surprisingly good!!

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Trigirl - First, print out the pages of the compliant & non-compliant W30 food lists.  You don't need to buy everything at once, nor do you need to try everything on those lists.  As an athlete, you likely will be eating a lot of the good stuff already.  Pay attention to eating enough healthy fats as that will be what your body will be burning for energy.

Having done W30 (today is day 31), here's some of my food list and how long it lasted:

I alternate cooking with extra virgin olive oil and coconut oil.  I haven't even used a quarter of the 28 oz jar of coconut oil that I bought a month ago.  I do about 15 oz of almonds a week, 12 oz bag of coconut flakes every 10 days,  I would cut a melon to give me six servings.  Eggs 2-3 per breakfast.  Fresh fruit and veggies are bought every 3-4 days.  A 4 pack of uncured polish sausage is good foe 3-4 days, other meats vary.  Six boneless chicken breasts grilled together are good for 3-4 days.  Two 16oz bags of kale a week - bought individually, same with fresh dark greens, 3 avocados yield 6 servings.  A bag of potatoes / sweet potatoes won't spoil, nor will cans of olives.

As an athlete, your volumes may be more than what I consume.  I keep my food prep / cooking simple.  I don't do recipes that require alot of measuring and mixing, I just cook things straight.

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On 11/18/2017 at 12:02 PM, Trigirl 262 said:

Thanks for the great tips! What are some of the sauces you like for the veggies as well as seasonings when you cook roasts in the crockpot? I'm pretty whimpy when it comes to hot spicy flavorings:-(

I mix lots of things with mayo for sauces - mustard, coconut aminos, different spices. Or pesto, melted ghee and ranch dressing (whole sisters dump ranch) is great. Teri a w30 blogger at nocrumbsleft.com has a huge assortment of sauces and dressings to choose from!

 For the beef, just google crockpot shredded beef and find a recipe that suits you - i like spicy so that's what i tend to go with, and if the recipe has something that's out for w30 just replace or omit!

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