Life After Whole30 + Trader Joe's Shopping List
My January Whole30 is complete. Donezo. You’d think I’d be jumping for joy [and I am!], but I’m also feeling like it's slightly bittersweet. I’m excited to reintroduce the foods I’ve missed, but at the same time, I feel energized, mentally clear, just all around great. I want to keep those good vibes groovin’. So, while the official 30 days have come and gone, I’m going to try my best to keep things healthy during the week [Whole30-ish] and add in what I like to call “weekend exceptions” … you know, reintroduce some drinkies, some sweets, some things not necessarily Whole30 compliant. I’m going to aim to just keep it healthy and balanced. Well call this a “modified” Whole30.
Additionally, I think it’s important to note that routine and simplicity have become my friends over the past 30 days. BFFs, really. This is something I'd like to maintain. If I meal prep and have a basic routine for how I want to eat, it eliminates the guesswork of “what am I going to cook today?” or “where should I grab lunch?”. Having this plan in my back pocket keeps me from falling into a sugar trap.
To prepare for the work week I’ll do my usual lunch prep on Sundays, then plan to have my veggie roast 'n toasts paired with a protein for dinner, and cook overeasy eggs for breakfast. It’s pretty basic stuff, but still tastes good to me and it's generally Whole30 complaint.
This is typically what I do for breakfast, lunch and dinner:
Breakfast: Eggs. 2 over-easy eggs, cooked in coconut oil. I eat them on a bed of mixed greens, shake on some coconut aminos, some nutritional yeast, and maybe a couple chunks of sweets pots.
Lunch: Chicken and veggies. I meal prep all 5 meals on Sunday and it typically looks like a base of shredded crockpot chicken (about 4 to 5 oz) + roasted vegetables (I like roasted cauliflower with coconut oil, sea salt and cinnamon). I pack a mini ziploc bag of carrots and usually throw in a Larabar.
Mid-afternoon snack: apples, bananas, sugar snap peas. It’s usually something easy that I can just throw in bag or keep at my desk incase I get hungry in the afternoon.
Dinner: Buddha bowls. This is usually a bed of mixed greens, a protein, a healthy fat and roasted veggies. It’s rarely the exact same thing from day-to-day and depends on what I've got stocked in the fridge, but the "food formula" remains constant.
Also, this is where Trader Joe’s comes in handy. TJs offers SO many awesome veggie mixes that are chopped and ready to go. When I’m ready to make dinner I can easily throw a mix of whatever I have on hand onto a sheet pan and roast it up, or sauté in ghee [my recent fave!].
To give you a glimpse of what I typically buy at TJs [produce + other goodies], below is a shopping list of what I usually look for and purchase. It's all Whole30 compliant.
- Cauliflower & broccoli (both florets and riced)
- Healthy 8 veggie mix
- Brussel sprouts (shaved or whole)
- Asian style stir fry
- Sweet potatoes
- Bell peppers (red, green, yellow, orange ... I love 'em all)
- Sugar snap peas
- Carrots (baby carrots or the colored petite carrot packs)
- Asparagus spears
- Cruciferous crunch (an awesome salad mix that I eat with my eggs in the morning)
- Just coconut chunks [frozen aisle]
- Chicken breasts (for easy crockpot meal prep)
- Chicken sausage (the mild Italian flavor is compliant) / Applegate hot dogs
- Ground turkey / ground beef
- Avocados !!
- Coconut oil
- Extra virgin olive oil
- Coconut milk (TJ’s has a reduced fat version that I like)
- Everything But The Bagel Sesame Seasoning
- 21 Seasoning Salute
- Himalayan Pink Sea Salt
- Everyday Seasoning Blend
Other Pantry Staples
- Coconut aminos
- Nutritional yeast
- Mustard (check the label for no sugar)
- GTs Kombucha
- Tea (I like the organic ginger turmeric herbal tea)
- Cold brew coffee concentrate
- Rxbars; Larabars