Whole30 : Emily’s Food Diary

Whole30 - 30 day Food Diary - Paleo Meal Ideas

If you’re not familiar with Whole30, I highly recommend checking it out on whole9life.com. It’s a 30 day program of very strict paleo eating, designed to be long enough and hardcore enough to get you all the health benefits as quickly as possible, and act as the beginning (or a refresher) of your paleo diet. Allan and I were eating paleo for a while prior to doing a Whole30 this January, but the tough guidelines helped us really kick some lingering bad habits and recover from Christmas-New Year binging. Allan ended up spending a week in Vegas for a trade show in the middle of the month, and still lost a good 10 lbs over the course of the month; I lost 5, the most I’d lost in several months.

I know the guidelines of the Whole30 can seem daunting and overly restrictive, so I figured I’d share my menu for the entire month in the hopes that it will give you some good meal ideas. I ate at home almost exclusively, cooking mostly from scratch. I wasn’t completely perfect, so cheats are in red text (there aren’t many, thankfully). As I said, my husband went out of town, so most of this is cooking for two, but some is cooking for one, which is why you’ll sometimes see me have the same thing over and over as I work through leftovers. Also worth nothing, most of these lunches were bag lunches – finally broke the habit of eating out every day.

So here’s my 30 days!

Day 1

Breakfast – 3 slices of bacon, 1 fried egg

Morning snack – 1/2 banana

Lunch – lean ground beef cooked in a skillet with coconut oil and red bell pepper, served over mixed greens and topped with avocado

Dinner – boneless/skinless chicken breast with greek seasoning, lemon juice, EVOO, with marinated greek salad (cucumber, tomato, EVOO/white balsamic dressing)

Day 2

Breakfast – apple slices with cinnamon sauteed in coconut oil, served over mixed greens with a macadamia oil/lemon juice vinaigrette and 3 soft-boiled eggs

Lunch – Mixed green with vinaigrette, steamed broccoli and leftover chicken breast, leftover greek salad, small handful blueberries, 3 slices deli smoked chicken

Dinner – Pan-fried lean steak, sauteed winter greens, banana

Evening Snack – Ground lean pork sauteed with onion and red bell pepper, served over mixed greens, topped with avocado

Day 3

Breakfast – Sweet potato home fries (cooked in ghee with onion and sage), 3 eggs fried in ghee

Lunch – Celery stick with almond butter, baby carrots, deli turkey, leftover ground pork with onion and pepper, banana

Afternoon snack – Spoonful of sunflower seed butter

Dinner – Boneless/skinless chicken breast sauteed with onion and yellow bell pepper, mandarin orange

Evening snack – Beef stir fry, mixed nuts

Day 4

Breakfast – apple slices with cinnamon sauteed in coconut oil, served over mixed greens with a macadamia oil/lemon juice vinaigrette and 3 soft-boiled eggs

Lunch – Pita Pit large salad with romaine, cucumber, tomato, onion, and double portion of chicken; banana

Dinner – Lean steak, sweet potato fries cooked in coconut oil, green beans sauteed in EVOO, small handful raspberries

Day 5

Breakfast – 1 egg scrambled in ghee with onion, green pepper, and tomato; leftover steak

Lunch – Pork chop with onions and applesauce, green beans sauteed in EVOO

Dinner – 3 turkey sausages, bowl of butternut squash soup, strawberries and blueberries

Day 6

Breakfast – 3 turkey sausages, sweet potato hashbrowns with jalapeno aioli

Lunch – Banana, strawberries, mixed nuts

Dinner – Veggie-stuffed flank steak, sweet potato fries with jalapeno aioli

Day 7

Breakfast – 3 eggs scrambled in ghee, celery stick with sunflower seed butter, cucumber slices, blueberries

Lunch – Leftover veggie-stuffed flank steak, butternut squash soup

Dinner – Ground beef and onion in coconut curry sauce, crispy oven-roasted green beans, frozen “summer fruit” blend microwaved with coconut milk and cinnamon

Day 8

Breakfast – 3 eggs scrambled in ghee, cucumber slices, blueberries

Lunch – Leftover beef and onion in curry sauce

Dinner – Butternut squash soup, beef and onion in curry sauce,  frozen “summer fruit” blend microwaved with coconut milk and cinnamon

Evening snack (post-workout) – Leftover beef and onion in curry sauce, kale chips

*At this point in my food diary I made a note that I was no longer hungry and crabby all day. Hooray!

Day 9

Breakfast – 3 eggs scrambled in ghee, raw baby carrots, blueberries

Lunch – Taco-seasoned ground beef cooked in skillet with chopped jalapeno, celery stick with sunflower seed butter, baby carrots, mandarin orange

Afternoon snack – Small handful of mixed nuts

Dinner – 1/2 of a roasted chicken with mustard/lime sauce, cucumber and apple salad (EVOO/lemon balsamic dressing), kale chips

Day 10

Breakfast – 4 garlic turkey sausages, leftover cucumber and apple salad

Lunch – The other half of yesterday’s roast chicken, leftover cucumber and apple salad

Dinner – Taco beef with jalapeno, sprinkle of hot sauce, and a mashed avocado with lemon juice

Evening snack (post-workout) – Egg/sausage/greens frittata, frozen berries microwaved with coconut milk and cinnamon

Day 11

Breakfast – Leftover frittata, apple slices

Lunch – Leftover frittata, apple slices (I’m really creative at this point, obviously)

Dinner – 4 turkey garlic sausages, green beans with coconut oil, sunflower seed butter, and chili paste

Day 12

Breakfast – 3 eggs scrambled in ghee, frozen berries microwaved with coconut milk and cinnamon, kale chips

Lunch – Ground beef sauteed with onion in coconut milk curry sauce, carrot sticks

Dinner – Beef stew (w/turnip, parsnip, celery, carrot, tomato, garlic), braised pearl onions, strawberries

Day 13

Breakfast – Sweet potato breakfast casserole (w/sausage, onion, egg), 1 fried egg, strawberries

Lunch – Leftover sweet potato breakfast casserole, leftover beef stew, strawberries

Dinner – Beef ribeye, spinach/cucumber/carrot salad (EVOO + red wine vinegar dressing), leftover braised onions sauteed in lard, mashed cauliflower with roasted onion

Evening snack – Carrot sticks and cucumber slices

Day 14

Breakfast – Berry souffle (eggs, berries, vanilla and cinnamon), spinach with sliced strawberries and EVOO/lemon juice vinaigrette

Lunch – Opo squash peeled into ribbons with bolognese sauce, carrot sticks, kiwi

Dinner – Cod fillet pan-fried with olive oil and lemon, roasted broccoli with olive oil and garlic, banana

Day 15

Breakfast – Sweet potato breakfast casserole, spinach and strawberry salad

Lunch – Taco beef with onion and jalapeno, mashed avocado, carrot sticks, kiwi

Afternoon snack – Small bowl of leftover beef stew

Dinner – 1/4 roast chicken (dark meat) with mustard/lime sauce, assorted raw veggies, small handful raspberries, banana

Day 16

Breakfast – Berry souffle, spinach/cucumber salad with few chopped nuts and EVOO/white balsamic dressing

Lunch – Pita Pit large salad with romaine, cucumber, tomato, and double portion of chicken

Afternoon snack – Beef jerky

Dinner – Pork chops with onions and apple sauce, roasted broccoli with olive oil, mandarin orange

Day 17

Breakfast – Breakfast hash (sweet potato, eggs, pork belly), mandarin orange

Lunch – Ground beef and onion in coconut curry sauce, roasted sweet potato, carrot sticks, kiwi

Dinner – Spaghetti squash in bolognese sauce, grapes

Day 18

Breakfast – 3 eggs scrambled in duck fat, celery stick with almond butter, blackberries, raspberries

Lunch – 1/2 rotisserie chicken, salad (romaine, broccoli, dried cranberries, cucumber, sunflower seeds)

Dinner – Boneless/skinless chicken breast coated in coconut flour + pan fried in coconut oil, sliced and served over spinach, and topped with homemade pico de gallo (tomato, onion, jalapeno)

Evening snack – Carrot sticks and berries

Day 19

Breakfast – Berry souffle

Lunch – 2 baked mustard lime chicken thighs, carrot + cucumber sticks, broccoli soup

Dinner – Café de Ville: 1 mini croissant, few bites charcuterie and cheese, beef short rib, veggies (carrot, cabbage, bok choy, broccoli rabe), chocolate lava cake with berries

Day 20

Breakfast – 2 pork sausages, 2 eggs scrambled in duck fat, strawberries, kale chips

Lunch – Cauliflower fried “rice” (w/coconut aminos, egg, enoki mushrooms, onion), Korean-style pork belly in coconut aminos/ginger/garlic/chili marinade

Dinner – Turkey (breast meat), brussels sprouts sauteed in olive oil, roasted sweet potato, mashed cauliflower, caramelized onion

*This is essentially a paleo-ized Thanksgiving dinner (in January, because that’s how I roll – thanks to Jered at Serben Free Range for entertaining my ill-timed turkey craving). We ate leftovers based around the turkey and other ingredients for days.

Day 21

Breakfast – Frittata (with brussels sprouts, bacon), papaya smoothie (with strawberry, coconut milk, avocado)

Lunch – Butternut squash soup, leftover frittata, mandarin orange

Dinner – Turkey casserole (dark turkey meat, carrot, onion, mushroom, sage, cauliflower mash, duck fat), brussels sprouts sauteed in EVOO, fruit bowl (papaya, strawberries, blueberries, grated ginger)

Day 22

Breakfast – Peach souffle (same as the berry one I’d been eating, but with sliced frozen peaches instead of berries), 2 slices thick-cut bacon, 2 oz grapefuit juice in soda water

Lunch – Small handful of blueberries and strawberries, turkey salad (like chicken salad but with leftover cooked turkey meat, homemade paleo mayo, onion, celery), leftover cauliflower rice with pork belly, bowl of butternut squash soup

Dinner – Ground beef with leftover roasted sweet potato and onion, homemade unsweetened cranberry sauce

Evening snack (post-workout) – Spaghetti squash with bolognese sauce

Day 23

Breakfast – peach souffle, 1 pork sausage

Lunch – 1 carrot, papaya chunks, leftover turkey meat, sunflower seeds

Dinner – 1/2 rack pork ribs, Primal BBQ sauce (apple sauce subbed out for honey and coconut aminos for tamari), roasted green beans in EVOO, strawberries

Day 24 (Travelling)

Breakfast – Omelette with homemade pico de gayo, fruit smoothie (papaya, peach, coconut milk, pomegranate juice)

Morning snack – sunflower seeds

Lunch – Snap peas, blackberries, pulled pork w/Primal BBQ sauce

Afternoon snack – Starbucks tall berry hibiscus refresher

Dinner – 1/2 poutine, Ribeye steak with mushroom sauce, mixed greens with dressing, funky pineapple dessert (pineapple pieces, anise syrup ice cream), 1/2 bottle of red wine

Evening snack – Incredibly salty soft pretzel, 1/2 a king size Snickers, individual size bag of Smartfood white cheddar popcorn (let it be known that wine leads to VERY BAD food choices for me)

*There’s a note on this page of my journal that just says “SO SICK.” I clearly remember using every ounce of willpower not to throw up on the short flight home from Vancouver. 

Day 25

Breakfast – Omelette with onion and butter

Morning snack – sunflower seeds

Lunch – 1/2 rotisserie chicken, small handful raspberries, 1 kiwi, 1 comically tiny banana, 1/2 a large English cucumber

Dinner – Ground beef, mixed greens, sweet potato fries (cooked in coconut oil)

Day 26

Breakfast – Banana blueberry pancakes (banana, egg, blueberries, cooked in coconut oil), served with a sauce of coconut milk, coconut, and chia seeds

Morning snack – beef jerky

Lunch – Cauliflower fried “rice” (w/coconut oil, onion, leftover white chicken meat, egg, coconut aminos, hot sauce)

Afternoon snack – 1/2 pickerel fillet wrapped in prosciutto and pan fried, cucumber salad in EVOO/lemon dressing

Prosciutto-Wrapped Pickerel Fillet - Hunt & Gather

Dinner – Crispy roasted pork shoulder (with lots of delicious crispy skin) and chimichurri, raw carrots and celery, apple slices, strawberries, grapes

Crispy Pork Shoulder with Chimichurri Sauce | Hunt & Gather

omg this was so good.

Day 27

Breakfast – 4 strips bacon, 3 scrambled eggs, 1/2 banana

Lunch – 1 cup leftover pork shoulder w/chimichurri, 1 cup brussels sprouts sauteed in duck fat

Dinner – 1 bowl pho (w/beef shank, brisket, oxtail, kelp noodles) (recipe from Nom Nom Paleo’s awesome iPad app)

Day 28

Breakfast – Peach and blackberry souffle, 3 slices bacon

Lunch – Leftover pho, carrot sticks, celery stick with almond butter, raspberries

Dinner – 2 chicken thighs with mustard/lime sauce, roasted brussels sprouts with bacon, olive oil, balsamic vinegar

Evening snack (post-workout) – Sweet potato and beef chili w/egg, avocado, bacon

Day 29

Breakfast – 2 slices bacon, 2 eggs scrambled in duck fat, cucumber salad, strawberries

Lunch – Bowl of coconut curry butternut squash soup, leftover pork shoulder w/chimichurri, carrot sticks, strawberries

Dinner – Beef brisket, roasted onion, green beans sauteed in coconut oil

Evening snack – Leftover pork shoulder w/chimichurri

Day 30

Breakfast – Sweet potato and beef chili w/egg, avocado, bacon

Lunch – Leftover beef brisket, carrot sticks, strawberries, coconut curry butternut squash soup

Dinner – Roasted chicken thighs, sauteed green beans, mixed greens in EVOO/balsamic vinegriatte

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