I get a lot of comments from people who
want to start Whole30 but feel nervous about planning and preparing meals. Some
are worried about what to eat; others are concerned about the time commitment.
Honestly, it does take determination, time, and effort to prepare Whole30
meals, but there are ways to make things easier on yourself. Here are my top
tips for getting started and staying on track. Even if you aren't doing
Whole30, these tips can work for any healthy eating plan.
TIP 1: Stock your fridge and pantry with
approved foods. This seems obvious, but it's crucial to
your success. Check labels on condiments, spices, and canned goods. Throw out,
box up, or hide banned foods. Shop for quality proteins, fresh produce, and
healthy fats. I usually buy eggs and 2-3 types of meat per week. I buy a good
balance of grab-and-go veggies (carrots, snap peas, mini peppers, cherry
tomatoes, etc.) and veggies that I prefer to steam, sauté, roast, or bake
(sweet potatoes, cauliflower, yellow squash, broccoli, etc.). I buy veggies in
every color. I also like to buy one new veggie per week that I've never eaten.
For fats, I stock avocados, avocado oil, olive oil, coconut oil, and coconut
milk. I keep cashews and almonds on hand for emergency outings. During the
first week, focus on familiar foods. As you gain confidence with the program
and start feeling creative, branch out and try new things. Stock up! If your
only options are approved, you won't give up on a whim. Even if you have a
moment of mental weakness, you won't be surrounded by temptations. Giving up
will be so much work that you'll just stick with the program, and your mind
will regain control.
TIP 2: Make a basic meal plan. This
is especially important the first two weeks, when it's easy to fall back into
old habits of eating prepackaged foods or grabbing take-out. You don't want to
hit the 5 o'clock hour and find yourself standing in front of the fridge—or
worse, out and about—with no plan for dinner. Set yourself up for success by
brainstorming a few ideas at the beginning of the week. Your meal plan can be
as simple or as detailed as you like. Personally, I just jot down a few
traditional meals I want to re-create in Whole30 form. Sometimes, I work from
my list; often, I don't. But having a list means I'm never frantic or
uninspired. Your plan could be much more detailed. It could list every meal and
include a shopping list. Do what works for you! Where can you find ideas? Start
with simple, familiar dishes than you can adapt to fit Whole30. This will make
it easier to get your family on board. You will see tons of inspiration on IG
and Pinterest, but don't get overwhelmed. For the first week, focus on adapting
dishes and foods you already like. Not every meal will be creative or
glamorous. It's okay to eat the same thing over and over again if it's working
for you. I didn't really start experimenting until week two, and each week, I
felt more confident and creative. You will, too! When inspiration strikes,
don't be afraid to deviate from your plan. Your plan is just a protective net
to keep you from giving up.
TIP 3: Prepare food in bulk. When
you start Whole30, you may feel like you never leave the kitchen. The minute
you finish the dishes from one meal, you start chopping veggies for the next.
Who has time for that? The best way to avoid this cycle of meal prep is mass
production. There are several ways to approach this, but all options ultimately
save you time in setup and clean up. Option 1: Schedule 1-2 prep days each week
(for example, Sunday and Wednesday). Some people use prep days to prepare full
meals (either fully cooked or freezer meals). Then they divide out potions for
the week. This is a fabulous solution if you work full time or spend your
evenings away from home. I take a more relaxed approach to meal prep. I like to
keep two precooked meats (e.g., grilled chicken, pulled pork, or ground
turkey/beef) on hand to use for lunches and quick dinners. I also like to chop
veggies for salads, breakfast scrambles, casseroles, and soups (e.g., onions,
red peppers, broccoli, cauliflower, and yellow squash). Once in a while, I make
paleo mayo to use in sauces, dressings, and dips. This is usually enough prep
for me, because my meal plans are flexible and I have time to cook in the
evenings. Option 2: Double your recipes. When you cook, make twice as much as
you think you and your family need for one meal. (I always quadruple my recipe
for veggie rice, because it goes with everything.) Leftovers will be your
salvation for snacks, lunches, dinners on the run, even breakfasts. If you
spend a lot of time away from your house, divide leftovers into individual
portions instead of throwing a whole casserole dish in the fridge. This makes
it easy to grab food on the run. If you get tired of eating the same foods over
and over, refresh your meals by combining ingredients. Or team up with a
Whole30 buddy, and swap meals.
TIP 4: Don't be afraid to make
substitutions. Before Whole30, I didn't cook anything
without a recipe. If I was missing an ingredient, I gave up or sent my husband
to the store. Not anymore! My Whole30 kitchen adventures have taught me that
almost any protein can be substituted for any other protein and any veggie for
any other veggie. This advice applies to regular recipes and Whole30 recipes.
Don't toss out favorite family dishes just because they include a couple of
off-plan ingredients—adapt! Use yellow squash in place of corn. Try pineapple
juice, medjool dates, or homemade apple sauce in place of brown sugar in a
sauce. Make cauliflower rice or mashed sweet potatoes instead of regular rice.
I've found that this is actually the easiest way to introduce healthier foods
to my family: just start with a small change to a favorite meal. If you're
working with a Whole30 recipe, adaptations are even easier. Missing a spice?
Leave it out, or open a few others and smell them to find an appealing stand
in. In addition to saving time, this tip also saves money. By making
substitutions, I use my food more efficiently, and I spend less time at the
store, which means I buy fewer unplanned extras during the month.
TIP 5: Pack your own food. If
you're following a strict nutritional plan (like Whole30), don't leave your
meals to chance. You may end up starving or caving to the hunger pains. Whether
you're running errands or attending a social gathering, get in the habit of
packing your own food. Option 1: Keep
a go-pack in your fridge stocked with protein, healthy fats, and veggies. Take
this with you whenever you leave the house, even if you think you'll be gone
only 1-2 hours. You never know when your schedule will be hijacked, and you
don't want to be stranded without food. If you haven't already, invest in an
insulated lunch bag and ice pack. Some of my favorite on-the-go foods include
grilled chicken strips, hard boiled eggs, avocado, almonds, carrots, snap peas,
mini peppers, and apples. You could also toss in a Ziplock bag of leftovers and
a fork. Option 2: Plan ahead for
social situations when you aren't in charge of the meal. Don't assume there
will be something you can make work. Offer to bring a dish to share. Bring your
own main course. Plan your meal to mimic what's being served (less obvious =
fewer questions).
TIP 6: Invest in rubber gloves. The
down side of making nutritious meals from scratch for breakfast, lunch, and
dinner is that you'll produce a lot of extra dishes. Even if you're careful,
you'll probably fill your sink twice as fast. Do yourself a favor: invest in
some durable rubber gloves. I like the fashion-forward designs from
gloveables.com. The adorable printed cuffs are also practical, keeping your
arms safe from suds during those awful moments when you have to check the
garbage disposal. Tips for avoiding dishes: (1) Use your crockpot. (2) Eat raw
veggies straight off the cutting board. (3) Bake individual meals in a pie
dish, and eat from the dish. (4) Meal prep twice a week (see TIP 3). (5) Store
leftovers in a Ziplock bag, and eat from the bag. (Yep, sometimes I do that.)
(6) Teach your children to wash pots and pans so you don't have to.
TIP 7: Let go! Be adventurous. Whole30 has strict rules, and that scares off a lot of people. But these limits are actually a portal to creativity. Don't get hung up on what you CAN'T eat. Focus on the first rule: eat real food. Imagine the possibilities! Be brave. Try new foods and flavor combinations. Experiment with foods you've always hated—you may discover your aversions are all in your head. If a food combination makes you curious, try it! Relax and enjoy this experience. Don't overthink it. Accept that you will have to devote more time to food. Don't fight it or resent it. Have fun! Soon it will become second nature.
TIP 7: Let go! Be adventurous. Whole30 has strict rules, and that scares off a lot of people. But these limits are actually a portal to creativity. Don't get hung up on what you CAN'T eat. Focus on the first rule: eat real food. Imagine the possibilities! Be brave. Try new foods and flavor combinations. Experiment with foods you've always hated—you may discover your aversions are all in your head. If a food combination makes you curious, try it! Relax and enjoy this experience. Don't overthink it. Accept that you will have to devote more time to food. Don't fight it or resent it. Have fun! Soon it will become second nature.