Tag Archives: Whole 30

What I ate during week 4 of the Whole30

Greetings from Day 30 of the Whole30! (oh my god, oh my god, OH MY GOD!) I’m planning to do a full write up about the experience (and maybe a food diary post about the reintroduction phase) but for now…

Here’s what I ate on Week 4:

Day Twenty-Two

Breakfast – Coconut Chocolate RX bar
Lunch – Salad with 50/50 mix, chicken, salami, broccoli, carrots, and macadamia nuts, and strawberries
Dinner – Baked tilapia, roasted sweet potatoes, steamed broccoli, cauliflower, and carrots
Snack – Apple and almond butter
Beverages – Coffee, water, cold brew with coconut/almond creamer

Day Twenty-Three

Breakfast – Banana and almond butter
Lunch – Plantain chips and guacamole, hard boiled egg, strawberries
Snack – Chicken and salami roll ups, apple
Snack – Cherry Pie Lara bar
Dinner – Baked chicken and sweet potato
Beverages – Coffee, water, kombucha

Day Twenty-Four

Breakfast – Banana and almond butter
Lunch – Salad with 50/50 mix, salami, hard boiled egg, guacamole, and topped with plantain chips, and strawberries
Dinner – Chicken sausage, sweet potato, and broccoli
Snack – Apple and almond butter
Beverages – Coffee, water, La Croix

Day Twenty-Five

Breakfast – Banana and almond butter
Lunch – Eggs scrambled with broccoli and strawberries
Snack – Key Lime Pie Lara bar
Dinner – Chicken sausage, sweet potato, and broccoli
Snack – Handful of cashews and freeze-dried pear
Beverages – Coffee, water, kombucha

Day Twenty-Six

Breakfast – Banana and almond butter
Snack – Cherry Pie Lara bar
Lunch – Salad with 50/50 mix, turkey, hard boiled egg, pickle, and home-made dressing, plantain strips and 2 dried figs
Dinner – Hot dogs and sauerkraut
Beverages – Coffee, water, sparkling water

Day Twenty-Seven

Breakfast – Banana and almond butter
Lunch – Eggs scrambled with broccoli and served with salsa, handful of almonds, freeze-dried tangerine
Snack – Blueberry Muffin Lara bar
Dinner – Hot dogs with sauerkraut, plantain strips, unsweetened apple sauce
Beverages – Coffee, water, cold brew coffee with nut pod creamer

Day Twenty-Eight

 Breakfast – Banana and almond butter
Lunch – Chicken jerky, plantain strips, and Key Lime Pie Lara bar
Dinner – Tilapia, sweet potatoes, and broccoli
Snack – Apple and almond butter
Beverages – Coffee, water, kombucha

For more Whole30 food diaries CLICK HERE

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What I ate during week 3 of the Whole30

Greetings from Day 22 of the Whole30! [If you’d like to read about my first week on this journey CLICK HERE or my second week CLICK HERE.]

I’ll be honest, week 3 I kinda felt like I was eating like a crazy person. Not a lot of variety — Lunches consisted of salads and deli meat roll ups with a rotating set of accompaniments. Dinner was spaghetti 3 nights and smoked sausage for 2. And there was a heavy reliance on Lara bars.

But the truth of the matter is, I was BUSY. Several days of week 3 were spent working extra long hours with meal times either squeezed in or at odd hours. So I’m proud of myself for sticking with it…even if the food I ate wasn’t super exciting.

I also didn’t have a huge appetite this week (especially on days 17 and 18) so I just went for what sounded good. (Note: I don’t think the appetite change had much to do with W30 but was more to do with where I was at in my cycle.)

All in all, I’m still feeling great! I’m starting to plan my reintroduction phase and form a vision of what I want my diet to look like once this is all over. But more on that later!

Here’s what I ate on Week 3: 

Some things to note — 

  • Whole30 advises to be mindful of snacking and consider eating larger meals instead of eating in between meals (especially if you have binge eating tendencies). Because I lead a pretty active lifestyle (exercise daily and side hustle at a store where I’m pretty much always on my feet running around and sometimes hefting heavy crates of wine) and prefer not to eat huge amounts at a time, I’m staying A-OK with snacking! 
  • We are proud owners of an air fryer which is basically a kitchen gadget with powers akin to witchcraft and can make foods taste deliciously unhealthy with mere heat and AIR. (Highly, HIGHLY recommend.)
  • Prior to the Whole30, Chet and I were already accustomed to eating at home (or prepared at home and taken on-the-go) for every single meal (unless we were traveling). This made adopting the program a million times easier than I think it would be for folks who eat out or purchase convenience foods for the majority of their meals.

Day Fifteen

Breakfast – Apple Pie Lara bar 
Lunch – Salad with 50/50 mix, baked chicken breast, hard boiled egg, leftover veg, and raw broccoli with Caesar dressing
Dinner – Spaghetti meat sauce over zoodles and topped with nutritional yeast
Snack – Apple and almond butter
Beverages – Coffee, water, kombucha, cold brew coffee mixed with French vanilla nutpod

Day Sixteen

Breakfast – Banana and almond butter
Lunch – Salad with 50/50 mix, turkey, hard boiled egg, broccoli and macadamia nuts with ranch dressing
Snack – Cherry Pie Lara bar
Dinner – Spaghetti meat sauce over zoodles and topped with nutritional yeast
Snack – Banana, 1/2 an apple, and almond butter
Beverages – Coffee, water, La Croix, kombucha

Day Seventeen

Breakfast – Cherry Pie Lara bar and veggie sticks
Lunch – Turkey and salami roll ups, 1/2 an apple with almond butter, and a carrot
Snack – Key Lime Pie Lara bar
Dinner – Spaghetti meat sauce over zoodles and topped with nutritional yeast
Beverages – Coffee, water, kombucha

Day Eighteen

Breakfast – Hard boiled egg with Breaux’s Bayou Shakedown
Lunch – Turkey and salami roll ups, grapes, and plantain chips with guacamole
Dinner – Smoked sausage, roasted sweet potato, and broccoli
Snack – Banana and almond butter
Beverages – Coffee, water, La Croix, cold brew coffee mixed with nutpod, kombucha

Day Nineteen

Breakfast – Hard boiled egg with Breaux’s Bayou Shakedown, banana, and salami
Snack – Apple Pie Lara bar
Lunch – Salad with 50/50 mix, turkey, and broccoli with homemade dressing, grapes, and plantain chips with guacamole
Dinner – Smoked sausage and veggie sticks
Snack – Smoothie bowl made by blending frozen mango and strawberries topped with coconut chips
Beverages – Coffee, water, kombucha

Day Twenty

Breakfast – Banana and almond butter
Snack – Blueberry Muffin Lara bar
Snack – Handful of cashews
Lunch – Turkey and salami roll ups, side salad, unsweetened apple sauce
Dinner – Snack plate: Salami, hard boiled egg, a carrot, macadamia nuts, and grapes
Beverages – Coffee, water, La Croix

Day Twenty-One

Breakfast – Banana and almond butter
Lunch – Turkey and salami roll ups, a carrot, grapes, and plantain chips with guacamole
Dinner – Bacon wrapped sirloin steak, home fry potato medley, and green beans
Snack – Cherry Pie Lara bar
Beverages – Coffee, water, kombucha, decaf chai tea

I’ll report back on Day 29 with Week 4!!! We’re in the home stretch!

Have you ever completed a Whole30? Any tips and tricks? I’d love to hear! Comment below or shoot me an email (ebeth.berger at gmail dot com). xoxo

Batch Cooking on the Whole30: Crockpot Spaghetti Sauce

After a couple weeks in the trenches, my biggest tip for navigating a Whole30 is to be prepared. It’s so important to have meals and foods in mind that you can turn to at a moment’s notice. That way you won’t hit the drive-thru or reach for the non-compliant convenience foods stashed in your pantry.

One of my go-to, make-at-the-drop-of-a-hat dinners for as long as I can remember is spaghetti. But, on the Whole30, a quick perusal of my grocery shelves put a kink in that plan. Most jars of pasta sauce contain sugar. So, stashing a few jars for quick week night meal solutions? That’s out for the time being.

Next best thing? Batch cooking my own! Here’s how I did it…

What you’ll need:

2 lbs of ground beef
3 28oz cans of crushed tomatoes
1 small can of tomato paste
2 onions, diced
1 10oz package of frozen spinach
2 Tbsp EVOO
3 tsp of minced garlic
1 tsp of lemon juice
2 tsp basil
2 tsp oregano
1 tsp thyme
1 tsp salt
1 tsp onion powder

    

And how it all comes together:

– Heat your oil in a skillet over med-high. Add onions and cook until translucent.

– Add ground beef and cook through. Once the meat is no longer pink, drain the fat and add it to your slow cooker.

– Add the rest of your ingredients and give it all a good stir. Leave it to cook on high for 4 hours (or low for 8) and stir a few times throughout to make sure the spinach is well dispersed. (Sneaky micronutrients!)

– Serve over zoodles and sprinkle with nutritional yest! Save the rest for the freezer and pull it out the next time you need dinner in a pinch. Enjoy!

P.S. Other Finding Delight recipes

What I ate during week 2 of the Whole30

Greetings from Day 15 of the Whole30! [If you’d like to read about my first week on this journey CLICK HERE.]

Week 2 was leaps and bounds more enjoyable than week 1 as my body felt fully settled in to eating this way. Whereas last week I would eat and then feel hungry less than an hour later, this week food felt like fuel. And days 12-14 I started to see a glimmer of the “Tiger Blood” everyone talks about (ie. super-duper energy, productivity, strength, etc.). Especially yesterday when I felt extremely motivated to clean(?) and my workout felt AH-mazing (I was sweating bullets while simultaneously thinking, “I could do this ALL day!”).

I’ve continued to have no gastro-intestinal issues. No bloating, no stomach aches. And since Day 3 or 4 (when I was still detoxing from sugar), I haven’t had any headaches. *knocks on wood like whoa* I’ll be interested in seeing if I get any headaches during the re-introduction phase. I’ve always assumed my headaches were due to allergies, hormones, and barometric pressure. But now I’m wondering if they could sometimes be caused by foods?!

It’s strange to me that I’m not missing or craving the foods I thought I would. I haven’t really missed dairy AT ALL nor have I really felt the absence of bread. Strong statements for someone who is a devotee of Pizza Friday and a life-long peanut butter and jelly sandwich consumer. I’m starting to think I’m going to make some permanent lifestyle changes after my 30 days are up. More on that later! But for now, I’ll stop blabbing and get on to the food diary…

Here’s what I ate on Week 2: 

Some things to note — 

  • Whole30 advises to be mindful of snacking and consider eating larger meals instead of eating in between meals (especially if you have binge eating tendencies). Because I lead a pretty active lifestyle (exercise daily and side hustle at a store where I’m pretty much always on my feet running around and sometimes hefting heavy crates of wine) and prefer not to eat huge amounts at a time, I’m staying A-OK with snacking! 
  • We are proud owners of an air fryer which is basically a kitchen gadget with powers akin to witchcraft and can make foods taste deliciously unhealthy with mere heat and AIR. (Highly, HIGHLY recommend.) When listing foods like coated fish, fries, tater tots, and seared scallops – they’ve been prepared in the air fryer.
  • Prior to the Whole30, Chet and I were already accustomed to eating at home (or prepared at home and taken on-the-go) for every single meal (unless we were traveling). This made adopting the program a million times easier than I think it would be for folks who eat out or purchase convenience foods for the majority of their meals.

Day Eight

Breakfast – 2 hard boiled eggs with Breaux’s Bayou Shakedown and pineapple
Lunch –Lettuce wraps with turkey, salami,  mayo and mustard and more pineapple
Snack – Chicharrones
Dinner – Catfish filet, scallops, broccoli slaw with homemade dressing, crumbled hard boiled egg and a few crushed cashews + a dried fig as an after-dinner sweet treat
Snack – Apple and almond butter
Beverages – Coffee, water, kombucha

Day Nine

Breakfast – Eggs scrambled with a ton of veggies (purple cabbage, radish, carrots, broccoli stems, etc) and turkey ham
Lunch – Broccoli slaw with Caesar dressing, tahini, turkey ham and salami with plantain chips
Dinner – Brekky for dinner! Scrambled eggs, bacon, hash browns and avocado
Snack – Red grapes and a dried fig
Beverages – Coffee, water, kombucha

Day Ten

Breakfast – Banana and almond butter
Lunch –Turkey and bacon roll ups, a hard boiled egg, raw broccoli with  ranch  for dipping, and red grapes
Snack – Cashew Cookie Lara Bar
Dinner – Baked chicken breast and raw broccoli with ranch for dipping
Beverages – Coffee, water, La Croix, kombucha

Day Eleven

Breakfast – Banana and almond butter
Lunch – Turkey and bacon roll ups, pickles, red grapes
Snack – a handful of macadamia nuts
Snack – Plantain chips and guacamole
Dinner – Chicken burger topped with mayo, ketchup, and pickles with fries and asparagus
Snack – a little piece of jerky (had to sample the test batch Chet made in our food dehydrator) and a dried fig
Beverages – Coffee, water, kombucha

Day Twelve

Breakfast – Banana and almond butter
Snack – Cashew Cookie Lara Bar
Lunch – Turkey, hard boiled egg, red grapes, raw broccoli with ranch for dipping
Dinner – Chicken burger topped with mayo and ketchup with fries, zucchini, and yellow squash
Snack – a handful of trail mix I made by combining cashews, macadamia nuts, banana chips and coconut chips
Beverages – coffee and water

Day Thirteen

Breakfast – Banana and almond butter
Lunch – Salad made with 50/50 mix, turkey ham, leftover cooked vegetables, pickles and macadamia nuts and sprinkled with  County Clare seasoning
Dinner – Chicken leg and smoked sausage with homemade barbecue sauce and collard greens
Snack – Red grapes
Beverages – Coffee and water

Day Fourteen

Brunch – Eggs scrambled with leftover cooked veg and turkey ham and sprinkled with County Clare seasoning
Snack – Plantain chips and guacamole
Snack – Banana and almond butter
Dinner – Chicken leg and smoked sausage with homemade barbecue sauce and collard greens
Snack – Red grapes and macadamia nuts
Beverages – Coffee, water, kombucha, La Croix

I’ll report back on Day 22 with Week 3!!! Wish me luck!

Have you ever completed a Whole30? Any tips and tricks? I’d love to hear! Comment below or shoot me an email (ebeth.berger at gmail dot com). xoxo

 

What I ate during week 1 of the Whole30

Greetings from Day 8 of the Whole30! Weirdly enough, I’ve wanted to try my hand at a Whole30 for some time now. On our recent mini vacay to Delray, I finally convinced Chet to commit to the program with me…and the rest as they say is history. We did a bunch of research, bought a bunch of compliant food, and dove in head first the following the Monday.

For those of you unfamiliar, Whole30 is a 30 day program that has you cut sugar, grains, dairy, legumes, and alcohol to help you identify if certain foods are having a negative impact on your health and fitness. The elimination lets your body heal and recover from whatever effects those foods may be causing. So what’s left after cutting all those foods? Well, the program encourages you to eat all sorts of WHOLE foods – like vegetables, fruits, meats, and eggs. Essentially, I think calling it a “diet” is kind of a misnomer. You can eat as much as you want to feel full and good. You just have to eliminate certain foods and drinks.

I’m happy to report that, while the first three days were super tough (afternoon pounding headaches were not so fun!), I’m still on the wagon. And I can already feel the benefits . I have a ton of energy, I’m sleeping great, and muscle recovery after I workout is WAY faster. I also haven’t had any gastro-intestinal issues since starting. Digestion is, how shall we say, superb. (TMI?) Plus, I haven’t had any stomach aches or bloating. (A common occurrence after meals for me.)

Throughout the first week, I didn’t really experience any severe cravings or food boredom and I chalk this up to having a bunch of compliant foods on hand. However, as of this writing (Day 8), I could really go for a baked good or some crackers of some sort. But I’m not gonna cave…I wanna see what sort of benefits the next week has in store!

Here’s what I ate on Week 1: 

Some things to note — 

  • Whole30 advises to be mindful of snacking and consider eating larger meals instead of eating in between meals (especially if you have binge eating tendencies). Because I lead a pretty active lifestyle (exercise daily and side hustle at a store where I’m pretty much always on my feet running around and sometimes hefting heavy crates of wine) and prefer not to eat huge amounts at a time, I’m staying A-OK with snacking! 
  • We are proud owners of an air fryer which is basically a kitchen gadget with powers akin to witchcraft and can make foods taste deliciously unhealthy with mere heat and AIR. (Highly, HIGHLY recommend.) When listing foods like coated fish, fries, tater tots, and seared scallops – they’ve been prepared in the air fryer.
  • Prior to the Whole30, Chet and I were already accustomed to eating at home (or prepared at home and taken on-the-go) for every single meal (unless we were traveling). This made adopting the program a million times easier than I think it would be for folks who eat out or purchase convenience foods for the majority of their meals.

Day One

Breakfast – Scrambled eggs with salsa and 1/2 an avocado
Snack – Handful of cashews
Lunch – Rolled turkey and salami slices, mango slices, and raw carrot sticks with tahini
Snack – Cashew Cookie Lara Bar
Dinner – Salad made with 50/50 mix, turkey ham, hard boiled egg, 1/2 an avocado and homemade dressing
Snack – Freeze dried apple
Beverages – Coffee, water, La Croix

Day Two

Breakfast – Banana and almond butter
Lunch – Salad made with 50/50 mix, salmon, scallops, hard boiled egg and homemade dressing
Snack – Mango and salami slices
Dinner – Chicken burger topped with ketchup/mustard/avocado, sweet potato fries and asparagus
Snack – Cashew Cookie Lara Bar
Beverages – Coffee, water, La Croix

Day Three

Breakfast – Banana and almond butter
Lunch – Salad made with 50/50 mix, chicken, 1/2 an avocado and homemade dressing
Snack – Cashew Cookie Lara Bar
Dinner – Chicken burger topped with avocado, tater tots and green beans
Snack – Apple
Beverages – Coffee, water, sparkling water, kombucha

Day Four

Breakfast – Mixed Berry RX Bar
Snack – Bottle of fruit juice smoothie
Lunch – Eggs scrambled with a ton of veggies (purple cabbage, radish, carrot, broccoli stems, etc) and salami and freeze dried mandarins
Dinner – Fish breaded with almond flour, tater tots and a side salad
Snack – Smoothie bowl made with frozen banana and mango with a splash of coconut milk and topped with coconut chips
Beverages – Coffee, water, kombucha

Day Five

Breakfast – Banana and almond butter
Lunch – Salad made with 50/50 mix, cucumbers, seared scallops, and prosciutto
Snack – Cashew Cookie Lara Bar
Dinner – Eggs scrambled with a ton of veggies (purple cabbage, radish, carrots, broccoli stems, etc) and salami, cucumber slices with ranch for dipping
Snack – Plantain chips and salsa
Beverages – Coffee, La Croix, water, kombucha

Day Six

Breakfast – 2 hard boiled eggs with Everything but the Bagel seasoning and pineapple
Lunch – Lettuce wraps with turkey, salami, mustard, and mayo and cinnamon banana chips
Dinner – 2 hot dogs, fries, and raw carrot sticks with ranch for dipping
Snack – Handful of cashews and an apple
Beverages – Coffee, water

Day Seven

Breakfast – Banana and almond butter
Lunch – Scrambled eggs with hot dog pieces, raw carrot sticks, and pineapple
Snack – Handful of cashews
Dinner – Sunday roast served over mashed potatoes, raw carrots and cucumbers
Snack – Smoothie made with frozen mango and strawberries, coconut milk, and a little bit of almond butter
Beverages – Coffee, water, La Croix

I’ll report back on Day 15 with Week 2!!! Wish me luck!

Have you ever completed a Whole30? Any tips and tricks? I’d love to hear! Comment below or shoot me an email (ebeth.berger at gmail dot com). xoxo

mid-week round-up

samuel-zeller-15627

Happy Wednesday! I can’t believe it is already March. Did the month come in like a lion where you’re at? I hope you have a great day, whatever you’re up to, and here are a few links to explore (or bookmark for later)…

Rachel Dolezal was exposed as a white woman who had deceived almost everyone she knew. Why did she do it?

15 beautiful illustrations perfectly capture how it feels to be in love.

As automation reduces the need for human labor, some Silicon Valley executives think
a universal income will be the answer — and the beta test is happening in Kenya.

Tucking this podcast away for a rainy day.

A go-to meal for any time of day — but especially yummy at breakfast.

Everyday carry with the Tom Bihn Side Effect. (I totally want one now!)

Related: 3 Ways to Pack Your Tom Bihn Synapse 19

A shirt for those who dream big and hustle hard.

Related: Don’t Hide Your Hustle: Katie KelseyLatasha

10 days along the border.

I’m considering starting a Whole 30 this month and this cookbook came highly recommended.

The enduring portrait of Myspace Tom, the Mona Lisa of profile pictures.

When a woman deletes a man’s comments online.
“It is no surprise to me that online debate has become the international sport of cis white men. Those who are least likely to be negatively impacted by the outcomes of discussions regarding the rights of marginalized people, who are driven by little more than ego and the risk of slight discomfort if society is made more equal, can gleefully jump from post to post, forum to forum, challenging the heartfelt pleas of those most at risk. “Well actuallys” are flung at those working for justice and equality like drive-bys of apathy. And those who are fighting for their lives are then forced to battle each challenger bearing advanced degrees in Google and entitlement in order to prevent the outright dismissal of their lived experience.”

Long-distance Uber & Lyft drivers’ crazy commutes, marathon days, and big paychecks.

P.S. A few Finding Delight posts you may have missed — 10 Ways to Take a Time Out and Practice Self Care and I Stopped Paying Women Compliments On Their Appearance and Here’s What Happened.