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Whole30 Planning (3rd round)

x-posted from my journal


This Friday, 6/12, I'll be starting the Whole30 Elimination diet. I've done this twice before, with life changing results! Not only did I learn a lot about nutrition and my body in particular, it also helped me get several health issues under control. I lost 30 pounds the first time, got off both my blood pressure and thyroid medicines, and kicked my sugar & pepsi habits. With the second one, I lost about 15 pounds, but some of that I had gained back. I did a really detailed food journal the first time but fudged the reintroduction stage, and I didn't keep a food journal the second time but did somewhat better on reintroduction. This time I want to really focus on both, noting how specific foods affect me and continuing to avoid bad ones after the program.

I'd love to have some accountability buddies if anyone would like to do this with me! For 30 days, you focus on eating healthy whole foods. The program rules can be found here, and you stick to the meal template found here. It's very strict, but totally worth it, imo. The foods that you eliminate completely for the 30 days are:


  • Sugar/sugar substitutes of any kind

  • Alcohol

  • Grains

  • Legumes (Soy is off-limits!)

  • Dairy

  • Carrageenan, MSG or sulfites

  • No “Sex With Your Pants On” (SWYPO): recreated 'whole foods/paleo' baked goods or snacks. While some things are across the board off-limits (egg/banana 'pancakes', grainless muffins and wraps, etc.), I think SWYPO foods are highly individual. Cauliflower 'rice' or 'tortillas' aren't going to be a problem/trigger food for me, whereas veggie 'chips' or trying to replicate anything cheesey absolutely would be.




My garden was started late, but I'm hoping that it will help provide healthy fresh veggies this summer. We are getting eggs regularly, but they are phoenix eggs and very small. 4 would probably be one serving. Still, I'll use those farm-fresh eggs when I can. We have a freezer full of deer meat that I plan to take full advantage of, and we even have a bit of our harvested pig left (though not much). I hope to find a local source to buy a couple of rabbits.

I'm always so surprised by how much I eat while I'm on the program. Cooking gets very hot – and so does Missouri – so I plan to cook large batches of things on rainy days and maybe some late nights. I'm doing as much prep work ahead of time, including freezer meals, so that I have things ready should we have a busy day or if I get sick again. The meal plans never work out quite like I hope, so this time I'm just going to list things I plan to make over the next week or two. I'll fix them as time allows.



Pre-prep


Salsa

Beef broth

Chicken broth

Hardboiled eggs

Chicken breasts

Browned ground beef

Amazingly Good Paleo [Venison] Jerky and [Venison] TeriJerky

Chorizo

Mason Jar Salads

Veggie hash

Steam-sauté veggies

Baked potatoes/sweet potatoes




Week 1-2 Menu


Breakfasts

Silky Gingered Zucchini Soup

Golden Cauliflower Soup

Slow-Cooker Breakfast Meatloaf

Spicy Salmon Frittata

Broccoli Spinach Frittata


Lunches


Tuna Cakes w/Green Olives

Eat Your Greens Detox Soup

Simple Shrimp Ceviche

Magic Shrimp

Ahi Tuna Salad




Dinners


Crockpot Cilantro Lime Chicken

Tuesday Night Chicken

Paleo Meatza Pies

Paleo Tex Mex Casserole

PaleOMG Pizza Spaghetti Pie



Pre- or Post-Work Out meals


Spicy Chorizo Scotch Eggs

Citrus Bison Meatballs w/Crispy Sweet Potato Noodles

Paleo Sweet Potato Chili

Paleo Mediterranean Steak

Roasted Rosemary Almonds


Comments

( 11 comments — Leave a comment )
popchex
Jun. 9th, 2015 06:52 am (UTC)
I am SO making some of these. I should prob do a whole 30 again, something has my gut out of whack. That zucchini soup sounds amazing.
ahavah
Jun. 9th, 2015 01:22 pm (UTC)
Feel free to join me! I think I had that soup on an earlier plan and never got around to making it, so I really want to try it out this time.
totheleft
Jun. 9th, 2015 02:10 pm (UTC)
I considered doing this but I have zero health issues, allergies, etc. and the efforts required around analyzing if my vinegar has sulfites just.. wasn't worth it for me. I do eat pretty whole (I mostly follow the P90X meal plan concept as I do a lot of yoga and other exercise so the protein/carb/fat ratios of that work for me) so I'll be following your meal planning as much of what you eat will be similar to how I eat.. just without the sulfite and soy aversions.

I don't consume alcohol in any form (including in food) as an alcoholic in recovery and that's hard enough to get restaurants to understand lol
totheleft
Jun. 9th, 2015 02:13 pm (UTC)
oh man.. i'm so doing the cilantro lime chicken in the crockpot overnight for lunch tomorrow.
ahavah
Jun. 9th, 2015 05:23 pm (UTC)
Congrats on your recovery! I didn't really think I had any food-related issues, but I found after my first one that I totally do. I eat a lot of grains and dairy, and both have a tendency to make me bloat and have stomach pains. Hopefully keeping better logs will help me pinpoint everything (amounts included).
cherrytattoo77
Jun. 9th, 2015 02:40 pm (UTC)
I'm on Day 23 of my first whole30! Looking forward to seeing some of your recipes!
ahavah
Jun. 9th, 2015 05:25 pm (UTC)
Congrats! How are you enjoying it so far? You're on the home stretch now. I've done the program twice successfully, and then twice failed. Once I just got lazy on the cooking and gave up during week one, and then once I got really, really sick. I couldn't cook OR keep anything down for nearly two weeks, so I just gave up at that point, since I think the meal template is a huge part of it.
cherrytattoo77
Jun. 9th, 2015 05:50 pm (UTC)
I really like it! It's the only "diet" that I've actually stuck with. Well... um... I didn't read the book like my hubby did, so I wasn't even aware there *was* a meal template until the 2nd week. I chose to continue with the rules through Day 30 & then start another, actually compliant whole30 soon. I think the meal template is important as well.
ahavah
Jun. 10th, 2015 01:17 am (UTC)
I've never read the book, tbph, but I really love how they put so much of their info on the website. I love that you don't have to buy the book to follow it & succeed.

The second time I did it, I really got a bit lazy on the template. I'd skip breakfast if I didn't have time in the morning, or I'd scrounge whatever I had already made and didn't worry about proper proportions. I think that's why my #2 attempt was not as successful. The meal template really gets your body (mine, anyway) rebooted and fuelled properly. I can't wait to start #3, but I definitely have to have foods pre-made and ready, or I tend to default to poor habits when I don't feel like cooking.
cherrytattoo77
Jun. 10th, 2015 03:46 pm (UTC)
I love that they provide so much info on the site too! My hubby bought the book to read b/c he doesn't do much online, so I've been scanning through it. I have a problem with breakfast too. I'm not generally a morning person, so I hate anything and everything before 10am. I definitely struggle in that area! The only thing that has helped me power through is making a variety of make-ahead breakfast "muffins". Otherwise, it's just an apple with almond butter at 7am when I get to work! I really wish that I could make myself get up in time to cook my breakfast fresh every morning!
ahavah
Jun. 10th, 2015 04:41 pm (UTC)
The struggle is real! I actually found I did better doing a quick breakfast scramble/plate when I was getting up early (like, 4:30 early) for work. I'm a SAHM now, and I get up with a toddler and usually the kitchen is a mess, and I just don't feel like cleaning it & cooking. My eldest's daily task is dishes, but I may have to take it back over or get her in the habit of doing it before bed instead of in the morning.

I did a lot of those breakfast muffin things, and then I had trouble with two different batches that just went wonky in the freezer - one had too much tomato and was way too liquidy, and one had cooked deer meat that just tasted weird after reheating. It turned me off of those for a while, so I'm trying to find good make-ahead alternatives. I like leftovers, since I don't really need breakfast foods, and I like doing quick antipasto plates (bonus if veggies are pre-chopped).
( 11 comments — Leave a comment )