Easy Meals for Whole30

September Whole30 officially starts tomorrow.  Today is a great day to plan and prep for your first week of Whole30.  I have several free resources available for you if you look at my Whole30 page including a Sprouts shopping guide, meal templates, and a reintroduction guide.

During a Whole30, it’s nice to have some easy go to recipes that can be made without much effort.  I wanted to compile a list that will make your life easier, so here are 15 easy meals that are worth trying.  Whether you are doing a Whole30 or not, these meals are perfect to try out during the week when you want to get dinner on the table fast.

Here are some of my favorite bloggers with Whole30 recipes and resources.

http://www.nocrumbsleft.com
http://www.livinglovingpaleo.com
http://www.healthlylittepeach.com
http://www.thedefineddish.com
http://www.therealfoodrds.com
http://www.charlestonfitfoodie.com
http://www.paleorunningmomma.com
http://www.nomnompaleo.com
http://www.thewholesmiths.com

Sheet Pan Summer Shrimp and Veggies (Whole30 Paleo Keto)

sheet pan summer shrimp and veggies

https://foodfamilywine.com/2018/03/03/sheet-pan-sausage-and-brussels-sprouts/

sheet-pan sausage and brussels

https://charlestonfitfoodie.com/2018/06/01/sweet-potato-noodle-skillet/

Sweet Potato Noodle Skillet

https://www.paleorunningmomma.com/breakfast-casserole-hash-brown-crust-paleo-whole30/

https://foodfamilywine.com/2017/10/27/brussels-sprouts-breakfast-hash/

breakfast hash

https://nocrumbsleft.net/2017/07/31/red-curry-salmon-with-avocado-crema/

nocrumbsleft salmon.jpg

https://foodfamilywine.com/2018/05/26/bruschetta-chicken/

bruscetta chicken

http://www.thedefineddish.com/creamy-dijon-chicken-skillet/

https://nomnompaleo.com/whole30-ollies-cracklin-chicken

Whole30 Day 16: Ollie’s Cracklin’ Chicken by Michelle Tam / Nom Nom Paleo https://nomnompaleo.com

Grilled Balsamic Chicken

livinglovingpaleo balsamic chicken.jpg

Whole30 Beef Stir Fry

nocrumbsleft stir fry.jpg

https://healthylittlepeach.com/recipe/stuffed-buffalo-chicken-sweet-potatoes/

https://foodfamilywine.com/2018/01/01/waldorf-chicken-salad/

Waldorf Chicken Salad

Paleo BLT Coleslaw ( Whole30, Low Carb)

wholesmiths blt coleslaw.jpg

https://therealfoodrds.com/5-easy-steak-marinades/

January Whole30 Menu

January Whole30 is just a couple days away and I have a new 7-day meal plan with recipe links for those of you that like having a plan. I do some prep on my days off, so I don’t have to spend as much time cooking during the week. Making double batches of recipes is helpful if you like having leftovers for breakfasts and lunches throughout the week.

Click on the link below for my free printable 7-day meal plan.

Whole30 meal plan January 2019

https://www.paleorunningmomma.com/sausage-tomato-basil-frittata-paleo-whole30/

Tomato-basil-Italian-Sausage-Frittata-whole30-paleo-lowcarb-e1447690616658-600x723

https://foodfamilywine.com/2018/03/03/sheet-pan-sausage-and-brussels-sprouts/

sheet-pan sausage and brussels

https://foodfamilywine.com/2017/12/29/whole30-chicken-burgers/

Whole30 chicken burger

https://foodfamilywine.com/2018/07/30/whole30-ranch/

ranch

https://applegate.com/recipes/sheet-pan-breakfast-with-sweet-potatoes-and-bacon

Sheet-Pan-Breakfast

https://foodfamilywine.com/2018/01/05/spinach-and-citrus-salad/

spinach and citrus salad

https://foodfamilywine.com/2017/11/06/chicken-enchilada-soup/

enchilada soup2

https://charlestonfitfoodie.com/2018/06/01/sweet-potato-noodle-skillet/

sweet potato noodle skillet

https://thenewprimal.com/blogs/buffalo-recipes/buffalo-chicken-salad-on-greens

MedBuf_RecipeImage_67468895-7f8d-40e5-9ed1-ae2f6232e25d_900x

https://foodfamilywine.com/2017/10/08/cilantro-pesto-on-grilled-shrimp/

IMG_20160917_185434

https://foodfamilywine.com/2017/10/09/romesco/

romesco

Beef Stroganoff

Beef Stroganoff
Whole30, Paleo, Keto

This dish brings back so many memories from childhood. My mom made the best beef stroganoff, and it was hands down one of my favorite meals when I was a kid. She always made it with wide egg noodles and it was so delicious. You could put mushrooms on just about anything and I would love it, and the buttery egg noodles that she made it with were so dang good!

It’s hard to believe that it’s probably been over 20 years since I have had Beef Stroganoff. Silly, right! Well, when I was pregnant, the smell of beef made me sick, so I didn’t eat it during that time. Shortly after having my son, I gave up beef all together and I didn’t eat beef for 22 years. It wasn’t until I started on my Whole30 journey in 2015 that I brought beef back into my diet.

So here we are, 3 years later, and I decided to try making a Whole30 version of this childhood favorite. The pressure was on too, because I was making this for friends and family (including my mom). Well, the feedback I got was overwhelming, everyone loved it! I served my Beef Stroganoff with roasted zucchini noodles, but as you can see from my pic, I had a few “extra” servings with mashed potatoes. They are both equally delicious! It brought back all the memories I was looking for and reminded me so much of my mom’s version. It was even better hearing how much my mom enjoyed it! We had a nice chat about our memories of this dish so many years ago which made it that much better.

I hope you give it a try and enjoy it just as much as my family did.

Tip: A big part of what makes this version so flavorful is the roasted mushrooms. That adds another level of flavor that you don’t want to miss. Make sure you get cremini or baby bella mushrooms too.

beef stroganoff
Beef Stroganoff
Whole30, Paleo, Keto
Recipe by Kimberly Smith
http://www.foodfamilywine.com

Ingredients:
2 16 ounce packages of cremini mushrooms, sliced
2 T extra virgin olive oil
½ t salt
2 pounds ground beef
2 t salt
2 t black pepper
2 t granulated garlic
1 t paprika
1 t smoked paprika
1 t onion powder
2 T arrowroot flour
1 C beef stock or mushroom stock
1 can full fat coconut milk

To garnish:
Flat leaf parsley, chopped (optional)
Chives, chopped (optional)

Directions:
1. Preheat oven to 425°
2. Line a baking sheet with parchment paper (for easy clean up).
3. Add sliced cremini mushrooms to baking sheet.
4. Drizzle olive oil over mushrooms and add salt.
5. Toss to coat.
6. Bake mushrooms for 15 minutes, or until the mushrooms have started to brown.

7. Heat a large skillet over medium high heat.
8. Add ground beef and break up with spatula. Cook for about 8 minutes until beef is almost cooked through.
9. To the ground beef, add roasted mushrooms and any liquid left on the pan, salt, pepper, granulated garlic, both paprikas, and onion powder. Stir to coat completely.
10. Next, add arrowroot flour and stir. This will help thicken the sauce.
11. Add beef stock and coconut milk and stir to combine.
12. When the sauce starts to boil, turn the heat down to low so it simmers.
13. Let simmer for about 10 minutes.
14. Then serve with your favorite side. My two favorite options are zucchini noodles and mashed potatoes.
15. Garnish with some chopped parsley or chives.

Whole30, Paleo, Keto, Gluten Free, Dairy Free, Grain Free

Roasted Pumpkin Soup

It’s kinda funny that I was never a pumpkin lover growing up. I never liked pumpkin pie and really never had it any other way.  Fast forward and I can’t get enough of fall and all things pumpkin.  This recipe works great with any pumpkin that is in season or butternut squash.  It’s so convenient to have pre-cut butternut squash available in most grocery stores which would cut down on a lot of the prep work for this recipe.  The key is really to use a good ghee, brown butter ghee if possible, when roasting your pumpkin and sauteeing your shallots.  It really adds so much flavor to this soup.

Ingredients:
2 ½ pounds of pumpkin or butternut squash, cubed
4 T brown butter ghee, melted
3 shallots, peeled and sliced
2 T brown butter ghee
2 C coconut milk
1 t salt
½ t white pepper
¼ t dried sage
¼ t ground nutmeg
Pepitas for garnish

Directions:
• Preheat the oven to 400 degrees
• Line a baking sheet with parchment paper.
• Add cubed pumpkin to the baking sheet and add melted ghee and salt. Toss to coat.
• Roast for 35-45 minutes or until pumpkin starts to brown and is fork tender.
• While pumpkin is cooling, sauté shallots in 2 T brown butter ghee in medium sized skillet over low heat. Let shallots cook until they are soft and start to caramelize.
• Place roasted pumpkin, shallots, coconut milk, salt, white pepper, sage, and nutmeg in blender. Puree until smooth. If you have a Vitamix, blend on high for 2-3 minutes until hot.
• If you do not have a Vitamix, place soup in a saucepan and cook over medium heat until warm.
• Serve with a drizzle of coconut milk or aged balsamic vinegar, pinch of nutmeg and pepitas.

Whole30, Paleo, Gluten Free, Dairy Free

Roasted Sweet Potatoes and Apples

With cooler weather on the horizon, I am totally craving sweet potatoes and everything that comes with fall.  I really love adding cinnamon to my roasted sweet potatoes and I decided why not add some apples too.  This combo is pretty fantastic and is a great side for any meal.  In fact, I’m thinking it would be a great addition to our Thanksgiving dinner!  Too early to be thinking about Thanksgiving dinner ideas? I mean there is already Christmas stuff at Costco.  Anyone else already thinking about what’s going on the Thanksgiving menu this year?

Anyways, I love simple recipes and this one is pretty simple. I hope you give it a try.  If you do, let me know what you think.

Roasted Sweet Potatoes and Apples
Ingredients:
2 sweet potatoes, chopped into ½ inch cubes
2 apples, peeled and chopped into ½ inch cubes
3 T olive oil, coconut oil, or avocado oil
½ t cinnamon
½ t salt
½ t pepper

Directions:
• Preheat oven to 400 degrees
• Line baking sheet with parchment paper
• Place the chopped sweet potatoes and apples on the parchment paper
• Drizzle with oil, cinnamon, salt and pepper
• Mix the sweet potatoes and apples to get them evenly coated
• Bake for 25-35 minutes until slightly browned around the edges

Whole30, Paleo, Vegan, Gluten Free, Dairy Free, Side Dish

 

Whole30 Sprouts Shopping Guide

Shopping for your Whole30 food can sometimes be intimidating. Reading labels and looking for non-compliant items takes some getting used to. I do a lot of my shopping at Sprouts, and I  have put together a list of items that are Whole30 compliant to hopefully make your Whole30 a little easier. There are a lot more than what I have posted, but these are some of my favorites.  Many of these items can be found at other stores or online if you don’t have a Sprouts in your area.

Sprouts Shopping List

Drinks:
Let’s start with some compliant drinks. You can find several brands of sparkling water that are unsweetened as well as unsweetened coconut water and tea. There are also a variety of non-dairy milks available. Keep an eye out for added sugars and carrageenan.

 

Condiments:
Mayo, mustards, oils, and dressings
Primal Kitchen has compliant mayonnaise, oils and dressings. They also have ketchup available, which I just recently saw at my local Sprouts. There are several compliant oils; olive oil, coconut oil, avocado oil are my favorites.

Pickles, sauerkraut, salsa and guacamole often have sugar. These don’t.  Please make sure you read your labels.

 


Protein:
There are several varieties of canned fish that are compliant at Sprouts. Tuna, salmon, shrimp, clams, mussels, anchovies. Look for added sugars, wine, and non-compliant oils.

Bacon-one of my favorite foods and something I eat often.  Here are a few compliant options.

Additionally, here are some of my favorite easy meal proteins that are Whole30 compliant.  Safe Catch has single serving tuna and salmon pouches that are also a great protein option.

 

Sauces:
Sprouts has a variety of sauces that are good and compliant as well. There are far more that what I have pictured. Just keep an eye on added sugars, non-compliant oils and added dairy.

Nut Butters
Peanut Butter is not allowed on Whole30, but these nut butters are all ok. There are more options, but these are some of my favorites.

nut butters
Frozen veggies can be a good time saver. Here are some that are Whole30 compliant. Hash browns and frozen potatoes are hard to find without soybean oil and additives that are not compliant. Here are some riced cauliflower and riced broccoli that are both compliant.

veggies
Dried Fruit and Jerky
These are good to add to meals or if you need on-the-go meals, or if you need a snack between meals. Remember, it is best to avoid snacking between meals, however, if you are truly hungry between meals make sure your snack has at least 2 of the 3 macros. Protein and carbs, Protein and Fat, or Fat and Carbs.

Many store-bought jerkies have added sugar or soy so make sure to read the labels. Dried fruit often has added sugar and/or added sulfites, so again, read your labels.