Whole30 Week 1 Recap

Hi Friends! We’ve made it through the first week of Whole30 and are feeling awesome! Are you doing #JanuaryWhole30? Let us know in the comments below! Now onto our Whole30 meals for week one…

Disclaimer:  Do not take this post as a nutritional recommendation or think that we are an expert of any sort. Just sharing our journey on how we’re working to be healthier in 2017! 

Emily’s Whole30 Food Diary | Week 1 Recap

Whole-30-Cookbook

{Monday 1/2/2017}
Breakfast
  • Scrambled eggs with avocado and tomato
  • Coffee black
Snack
  • Ginger G.T.’s Kombucha
Lunch
Snack
  • Cashew Cookie LaraBar   these are so yummy and did you know that cashews also have a lot of magnesium that helps reduce stress and aids in better sleep?!
Dinner
  • Chimichurri beef from Snap Kitchen (did not love this)
How I felt: Good but tired. Went to bed two hours earlier than normal.

 

{Tuesday 1/3/2017}
Breakfast
  • Scrambled eggs with avocado
  • Coffee black
  • Lemon water
Snack
  • Banana
Lunch
Snack
Dinner
  • Shrimp & Green Bean Coconut Curry with Cauliflower Rice (Awesome!)
  • Digestion tea after dinner
  • Lemon Water  
How I felt: Great during the day and just a tad bit tired. Went to bed at my normal time and had a really hard time falling asleep. This restlessness resulted also with bad dreams. Woke up with a headache and feeling awful.

 

{Wednesday 1/4/2017}
Breakfast
  • Banana
  • Coffee black
  • Chai Cashew Shake from Snap Kitchen (delicious!)
Snack
Lunch
  • Breakfast hash from Snap Kitchen
Snack
Dinner
  • Tuna salad with yellow squash side
How I felt: With the headache I woke up with, I went back to sleep and forgot to set my alarm. I was able to get 2 additional hours of sleep but they did make me a little late to work and I felt rushed and super grumpy.

 

{Thursday 1/5/2017}
Breakfast
Lunch
  • HG Bowl with burger, sweet potatoes and cauliflower grits
  • Salmon with roasted asparagus and potatoes
How I felt: Woke up as normal. After having a cup of black coffee with Kelapo’s mixture of coconut oil and ghee I was feeling great! Throughout the day I’ve been stable and am feeling lighter. I’m excited and motivated!

 

{Friday 1/6/2017}
Breakfast
  • Whole30 Smoothie Bowl
  • Coffee black with a pinch of cinnamon from Royal Blue Grocery
Lunch
  • HG Bowl with burger, sweet potatoes and cauliflower grits
Snack
  • Fruit
Dinner
  •  Leftovers
How I felt: Woke up as normal. After having a cup of black coffee with Kelapo’s mixture of coconut oil and ghee I was feeling great! Throughout the day I’ve been stable and am feeling lighter. I’m excited and motivated!

 

{Saturday 1/7/2017}
Breakfast
  • Rustic Veggie Frittata
  • Half a grapefruit
Lunch
Dinner
  • Filet Mignon, Sweet Potato Mash, Balsamic and herb mushrooms, roasted asparagus with EVOO + garlic + lemon
How I felt: Woke up as normal. Had a lot to do so was thankful for the energy kick! Knew we had a bigger dinner so had a very light lunch. That being said, I definite should have added more protein to lunch and had a snack because by the time dinner came around I was extremely hungry and feeling a bit weak. Thirty minutes after eating I was feeling much better.

 

{Sunday 1/8/2017}
Breakfast
  • Scrambled eggs with salsa and avocado
  • Coffee
Lunch
  • Leftovers  
Dinner
  • Mexican Stir Fry
  • Apple slices with cinnamon
How I felt: Woke up as normal. Had a lot to do so was thankful for the energy kick! Knew we had a bigger dinner so had a very light lunch. That being said, I definite should have added more protein to lunch and had a snack because by the time dinner came around I was extremely hungry and feeling a bit week. 30 minutes after eating I was feeling much better.

 

Key learnings so far:
    1. I have a new found love of cashews!
    2. Don’t skip meals. When I would snack or lightly graze through lunch I felt tired and weak later. Not good. Eat lunch!
    3. Drink lots of water. I feel better when I’m well hydrated! This filtered water bottle makes it easy!
    4. Black coffee really isn’t that bad especially when you add Kelapo Coconut Oil and Ghee 50/50 Blend Packets to it!
    5. Always check food labels – sugar is hiding in SO many things! Scary!

 

Whole30 Essentials

Barbie’s Whole30 Food Diary | Week 1 Recap

{Monday 1/2/2017}
Breakfast
  • Scrambled eggs with avocado and tomato
  • Coffee black
Snack
  • Guava Goddess G.T.’s Kombucha
Lunch
Dinner
How I felt: Pretty good overall, except for a minor headache.

 

{Tuesday 1/3/2017}
Breakfast
  • Scrambled eggs with a slice of Whole30 compliant paleo turkey and sliced tomato
  • Coffee black
Lunch
Snack
Dinner
  • Paprika Spiced Baked Salmon with Avocado, Pineapple, Red Bell Pepper, Cilantro, and Lime Salsa (Inspired by Whoe30 Cookbook recipe, but adapted to be made using ingredients I had on hand)
  • Water with lemon 
How I felt: I felt low energy most of the day and had a headache along with some body aches. I constantly felt hungry within thirty minutes to an hour after eating my meals.

 

{Wednesday 1/4/2017}
Breakfast
Lunch
  • Leftover baked chicken with Brussels sprouts, squash, and sweet potatoes
Snack
  • Banana
  • 1 TBSP raw almond butter
Dinner
  • Spaghetti squash with beef bolognese made with Trader Joe’s Whole30 compliant Roasted Garlic Spaghetti Sauce
How I felt: I had a terrible headache most of the day and continued to feel fairly low energy. I continued feeling hungry often. However, I started to notice that I am falling asleep much quicker at night and sleeping more soundly.

 

{Thursday 1/5/2017}
Breakfast
Lunch
  • Baked chicken breast on mixed veggie salad with sliced avocado and apple all topped with Tessemae’s Balsamic Dressing
Dinner
How I felt: The headaches seem to be subsiding and I feel like I am gaining more energy. My appetite and body seem to be adjusting to this new diet of natural, mainly non-processed foods and my constant hunger is subsiding with my meals leaving me more satisfied.

 

{Friday 1/6/2017}
Breakfast
Lunch
  • Egg baked in half an avocado with side of sweet potato, beef, tomato hash
  • Lime La Croix   
Dinner
  • Zoodles with Trader Joe’s Spicy Italian Chicken Sausage and Roasted Garlic Spaghetti Sauce
  • Lime La Croix
How I felt: The headaches have finally subsided and I am feeling more energized! I am getting better sleep, despite having some weird dreams. Also, it seems much easier to wake up in the morning and I feel more fully alert quicker even before my first cup of coffee. I can already see a difference in my skin after just one week of eating clean and packing my diet with a ton of raw fruits, veggies, and good fats. My skin has cleared up and even has a subtle glow to it.

 

{Saturday 1/7/2017}
Breakfast
  • Egg baked in half avocado seasoned with salt, pepper, red chili flakes, and lemon
  • Whole30 compliant paleo turkey bacon from Whole Foods
  • Coffee black
Lunch
  • Carrots, celery, and sweet potatoes with Dump Ranch (Whole30 Cookbook)
  • Lime La Croix
Snack
  • Apple Pie LaraBar
Dinner
  • Filet Mignon, Sweet Potato Mash, Balsamic and herb mushrooms, roasted asparagus with EVOO + garlic + lemon
  • Topo Chico with a slice of orange and a sprig of fresh mint
How I felt: I woke up feeling energized and alert. I had a light lunch, knowing we had a big dinner planned. We went to the movies to see La La Land and it was a bit challenging to smell the tempting popcorn and to see everyone eating and drinking all around us, but I came prepared with a Lara Bar stashed in my purse as a satisfying snack.

 

{Sunday 1/8/2017}
Breakfast
  • Whole30 compliant paleo turkey bacon
  • Smoothie: mixed greens, half avocado, frozen pineapple, banana, strawberry, mango, and coconut water
  • Coffee black
Lunch
  • Chicken tenders with Dump Ranch (Whole30 Cookbook)
  • Side salad with Tessemae’s Balsamic Dressing
Dinner
  • Apple slices with a pinch of cinnamon
  • 1 TBSP almond butter
  • Almonds
How I felt: I’m starting to feel more attuned to my body and am more aware of my natural hunger cues after a week of being on Whole30. This is why I had a smaller dinner tonight – I simply wasn’t feeling hungry after Saturday night’s large meal and the larger than usual lunch I had today. I’ve also been having some digestive issues during this first week of the program that I’m hoping will normalize over the course of the next three weeks.

 

Key learnings so far:
  1. Read the ingredients! I was shocked to see how much sugar is in so many of the food products I consume on a regular basis. Doing Whole30 has made me stop to check the ingredients on every label and it has truly been eye-opening to see how much sugar is unnecessarily added to so many processed foods.
  2. Weekly meal planning is key! Whole30 can be overwhelming, but planning your weekly meals out for breakfast, lunch, and dinner on Sunday can save you the stress during the busy week when things get hectic. Meal planning also allows you to minimize your grocery store runs during the week and ensures you have all of the ingredients you’ll need for each meal.
  3. Leftovers are good! I will be the first to admit that I usually hate leftovers. But on Whole30, dinner leftovers have been a lifesaver to use as lunch for the following day! It’s also a great idea to make a double batch of freezable dishes that you can heat up in an emergency or if you forgot to plan a meal. This saves time and your sanity!
  4. Having a support group helps! We are lucky to be a part of a small local support group of several friends and fellow bloggers doing Whole30 and also of a larger DFW group. Having a support group is important because doing Whole30 is not exactly easy or enjoyable everyday, especially at first when you’re experiencing detox symptoms and wondering if it’s worth it. It is! A support group will help you stay inspired to stick it out to better your health, lend words of encouragement, share recipes, and give advice on the many questions you’ll likely encounter. Check out Stephanie Drenka and Loubies and Lulu for more information!
  5. Keep it simple! My tendency is to want to create delicious, creative meals every night for dinner, but when you’re doing Whole30 for the first time and just trying to make it through the first week sometimes keeping it simple is the best option. Just remember, simple doesn’t have to mean boring! For example, the Paprika Spiced Baked Salmon with Avocado, Pineapple, Red Bell Pepper, Cilantro, and Lime Salsa I made for dinner one night was fairly simple and far from boring. Or even an egg baked in half an avocado topped with salt, pepper, red chili flakes, and lemon something that is so simple, yet so delicious!

Whole30 Cookbook

 Whole30 Essentials

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