Easy Whole30 Meals
Updated: Apr 21, 2020
So I’m halfway through my Whole30! So far so good. I know a lot of people will be finishing up, but that doesn’t mean you have to stop making Whole30 meals!
But first a little update on this Whole30:
My main reasons around doing Whole30s include my digestion, energy and sleep. I have never entered into a Whole30 with weight loss as the intent. The Whole30 for me is a reset, a lifestyle change, and a chance for me to focus on some “bad” or eating disorder behaviors still left over that I can kick to the curb. It’s a mental reset for me as well, where I can continue to build a great relationship with food and eating. But man, does Whole30 sure help with my gut issues, I sleep SO WELL during Whole30s, and I have tons of energy. I may still complain about being tired all the time (who doesn’t), but it’s so much easier for me to get up in the morning and when it’s time for bed, I fall asleep so easily.
The Whole30 also makes me focus on my water intake and continuing to understand my hunger cues. When you’re deep in an eating disorder, there is no such thing as hunger cues anymore. Something I’ve worked on for years is knowing the difference between thirst, hunger, or eating disorder thoughts that just block everything, and Whole30 helps with that.
For some people, Whole30 may be about weight loss and that’s totally okay. It’s a chance for people to set up life long habits and a solid foundation of clean eating. No, the Whole30 isn’t maintainable forever, but the point is you can maintain most aspects of the Whole30 on a day to day basis, but still allowing yourself to enjoy life and have moments of indulgence and spontaneity.
On this round of Whole30, I found that consistency and prepping is key. It was super hard for me my first couple rounds of Whole30 to not go to the grocery store all the time. This time, I really had to buckle down and utilize my fresh produce until it was completely gone to ensure I wouldn’t waste anything.
So to help you out on your Whole30 journey, I’m sharing some recipes and quick meals that will get you through your Whole30. Plus, these are quick, delicious and require minimal effort. That’s what I’m here for.
-2 cans of wild caught canned salmon
With this recipe I didn’t really measure anything out, because it’s really not important. Add however much of all the ingredients you desire. First, you’ll add the canned salmon into a large mixing bowl. Make sure you drain the juices first. Then add in your other ingredients (I chopped the grapes into fourths). Finally, mix in the ranch with however much or little you desire. I mixed in enough so that everything is binding. Store in the fridge!
I’m not sure if this qualifies as a quiche, as I really don’t know the difference between quiche and frittata. But whatever that’s what I’m calling it. This is super easy because you can add in any vegetable you desire. I just wouldn’t add in cucumbers, celery, or any vegetables that are pretty dense with water because gross. Also, have fun with the spices and throw in whatever you have on hand.
-Zucchini, peppers, carrots, kale, spinach, etc.
-Salt, pepper, coriander, garlic, thyme
Preheat oven to 375 degrees. In a large mixing bowl, add in 10-12 eggs. Add in your spices and the just a couple splashes of coconut milk. Whisk all together. Next, add in your chopped vegetables and mix until everything is well combined. Take a 9x9 (that’s what I used) baking dish and line with coconut oil so the quiche doesn’t stick to the bottom. Add in the mixture and let cook for roughly 45-50 minutes. Then enjoy!
Nourish Bowls are super easy too because you can build them however you’d like! I think they’re useful when you have a bunch of random ingredients and still want to get some greens in. Or even if you don’t know what the fuck you want to eat so just throw a bunch of stuff into a bowl.
-Atlantic salmon fillet
-½ chopped apple
So I started off with frozen salmon that I already prepped a day or two before which helped with just throwing this together, but if you need to cook your salmon first then start with that. But otherwise, first start by washing and chopping up your romaine and spinach. Chop your apple and carrot. Throw everything into a large bowl and top with the ranch. Again, with this recipe it’s really up to you how much of each ingredient you want! I just threw in maybe a tablespoon for the hemp seeds and raisins!
Lazy One-Pan Dinner
-Applegate chicken/apple sausage
-One large sweet potato
-Decent handful of asparagus
Wash and chop up your sweet potato into medium sized chunks, roughly the size of your thumb. Wash and cut up asparagus into 3-4 sections. Cut sausage into quarter size. In a medium pan throw in about a tablespoon of avocado oil, coconut oil or ghee and set to low-medium heat then toss in your ingredients. Let cook with a lid for about 3-5 minutes, mixing consistently with a spatula. Add in salt and pepper or any other desired spices and cook to your desired ??? can’t think of the wording but basically cook until you taste a sweet potato chunk and it’s cooked all the way through!
Over Easy Breakfast
-Shredded brussel sprouts
-Sugar free salami or pepperoni (Applegate)
Place a pan on low to medium heat and add in avocado oil, coconut oil or ghee. Add in the shaved brussel sprouts (can find them at Trader Joe’s!) and let cook for a few minutes. Then add in your eggs. I just broke mine right over the pan and added two. Let the shredded brussels and eggs cook for a few minutes or until your eggs are at desired consistency. (Whether you like them super runny or not). Add in some teared pepperoni or salami into the pan for the last minute of cooking to give them a little heat. Chop up 1/4th or ½ an avocado, set everything on your plate and enjoy!
Gut Healing Smoothie
Sometimes you’re just not in the mood for vegetables and you want something sorta sweet but you’re on Whole30 so you’re kinda fucked. Well this smoothie is perfect because it gets in your greens and is great for digestion- plus packed with antioxidants and great fats!
½ cup coconut milk
½ cup water
1 cup mixed berries
1 cup spinach
1 tbsp hemp seeds
1 tbsp almond butter
1 tbsp Tropeaka acai powder
2 cups of ice
Add all ingredients into a blender and blend together! Add more banana for more creaminess!
So there you have it- some great recipes to get you through your first few weeks. I’ll be back at the end of my Whole30 with additional recipes!