Whole 30

After a long, indulgent holiday season, I needed to reboot my system with a strictly clean eating diet. My sister introduced me to the Whole 30 plan, which focuses eating only whole foods for 30 days. At first, I thought it was going to be too much meat for a semi-vegetarian like myself, but I think having all the protein will be the key to staying satisfied throughout the day.

The Whole 30 plan restricts legumes, dairy, alcohol, grains, and soy. The plan encourages you to have a protein source for every meal, a large portion of veggies, and a small amount of fat. Fruit is allowed in moderation. Their website is filled with tons of information, and there is also a book that explains more of the science behind the plan.

A plan like the Whole 30 requires a lot of research and prep work, which are two of my favorite things! For weeks beforehand, I scoured the internet for Whole 30 compliant recipes. I created a meal plan for the first week of my program and prepped much of it on Sunday evening so I'd be prepared for my first week.

Weekly Meal Planner
	Breakfast	Lunch	Dinner
Monday	Breakfast Hash	Salad	Spaghetti & Meatballs
Protein	2 eggs, chicken sausage	Avocado Tuna Salad	meatballs
Vegetables	sweet potato, kale	spinach, tomatoes, cucumber, bell peppers	zucchini noodles
Fat	ghee, avocoado oil	avocado oil, avocado	avocado oil
	Breakfast	Lunch	Dinner
Tuesday	Breakfast Hash	Salad	Chicken Tikka Masala
Protein	2 eggs, chicken sausage	Avocado Tuna Salad	chicken breast
Vegetables	sweet potato, kale	spinach, tomatoes, cucumber, bell peppers	cauliflower, broccoli(?)
Fat	ghee, avocoado oil	avocado oil, avocado	ghee, oil
	Breakfast	Lunch	Dinner
Wednesday	Breakfast Hash	Salad	Shrimp Scampi
Protein	2 eggs, chicken sausage	Avocado Tuna Salad	Shrimp
Vegetables	sweet potato, kale	spinach, tomatoes, cucumber, bell peppers	Zucchini noodles
Fat	ghee, avocoado oil	avocado oil, avocado	oil
	Breakfast	Lunch	Dinner
Thursday	Breakfast Hash	Salad	Spaghetti & Meatballs
Protein	2 eggs, chicken sausage	salmon salad/cake	meatballs
Vegetables	sweet potato, kale	spinach, tomatoes, cucumber, bell peppers	zucchini noodles
Fat	ghee, avocoado oil	avocado oil, avocado	avocado oil
	Breakfast	Lunch	Dinner
Friday	Breakfast Hash	Salad
Protein	2 eggs, chicken sausage	salmon salad/cake
Vegetables	sweet potato, kale	spinach, tomatoes, cucumber, bell peppers
Fat	ghee, avocoado oil	avocado oil, avocado
	Breakfast	Lunch	Dinner
Saturday			PaleOMG Spaghetti pie
Protein			italian sausage
Vegetables			spaghetti squash, mushrooms, bell peppers
Fat			oil
	Breakfast	Lunch	Dinner
Sunday
Protein
Vegetables
Fat

I made the breakfast hash, tuna salad, green salads, and meatballs on Sunday.

My Week 1 Meal Plan

Whole 30 Day 1:

Breakfast:
Sweet potato hash with kale & chicken sausage, topped with 2 eggs fried in organic ghee












Lunch:
Avocado tuna salad over spinach with tomatoes, cucumbers, bell peppers, & radishes







Dinners:

Meatballs with marinara sauce over zucchini noodles
Chicken Tikka Masala over cauliflower rice
Shrimp Scampi  over zucchini noodles
Pizza Spaghetti Pie










I had to pay extra attention when shopping for food...sugar is in everything! I was able to find a compliant marinara sauce at Trader Joe's, and sugar-free chicken sausage and bacon at Whole Foods.

I'll be sharing my meals on Instagram at @WhatKarieEats, so feel free to follow along!