The Whole30® Program http://whole30.com As featured in the New York Times bestselling book, The Whole30 Thu, 19 Jan 2017 01:03:32 +0000 en-US hourly 1 https://wordpress.org/?v=4.7.1 Whole30 Approved: Cooking with EPIC Provisions http://whole30.com/2017/01/cooking-with-epic/ Wed, 18 Jan 2017 11:00:33 +0000 http://whole30.com/?p=26107 We’ve been using EPIC Provisions Bars and Bites as a favorite on-the-go food for years. We also like to keep our pantries stocked with their Bone Broths and Animal Fats, which provide a flavorful base for many Whole30 recipes. Today, we’re sharing three comforting, delicious, and nourishing Whole30 recipes featuring EPIC Broths and Fats.

Please note, not all EPIC Provisions products are Whole30 Approved, as some contain sugar. For a complete list of Whole30 Approved EPIC Provisions products, visit their Whole30 collection.


EPIC recipes + a discount + giveaways from @epicbar, on the #Whole30 blog #ad #Whole30isEPIC
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A New EPIC Product, Plus Exclusive Savings and Giveaway

This month, EPIC is launching a brand new on-the-go option: Snack Strips. These meat strips are created using high quality animal protein, seasonings, and simple dehydration. The result is a tender and flavorful snack that’s easy to toss in your work bag or stash in your desk drawer.

Right now, you can take 15% off your order of all EPIC products, including their brand new Strips. Click here to see their entire Whole30 Approved collection, and enter the code EPICSAVESTHEDAY to take 15% off at checkout.

Click here to purchase your EPIC Whole30 Kit

This week, the EPIC wolfpack is also giving away items like boxes of their delicious Bars, exclusive EPIC gear, a copies of The Whole30 Cookbook and Food Freedom Forever, a Whole30 Starter Kit and more. Follow them on Instagram and Facebook for your chance to enter and win.

And now, onto the recipes…

Braised Bone-in Duck Simmered in Orange-Thyme Sauce

Ingredients
For the Braised Duck
4 pieces of duck (we used a combination of bone-in legs and boneless breasts)
2 Tbs. of EPIC Duck Fat
1 Tbs. of sea salt
Dash of white pepper
Sprinkle of dried thyme

For the Orange Thyme Sauce
1 fresh orange, peeled, white piths removed
1/4 cup of purified water
1 Tbs. of EPIC Pork Lard
4 Tbs. of ghee
2 Tbs. of coconut aminos
1 tsp. of sea salt
Dash of white pepper
1 tsp. Of dried garlic powder
1 tsp. Of dried onion powder
1 Tbs. of dried thyme
1/2 tsp. Of arrowroot powder
Zest from 1 fresh orange

Instructions

PLACE 2 tablespoons of EPIC Duck Fat in a cast iron skillet and turn to medium low heat.  Add duck, skin-side up, and sprinkle with sea salt, white pepper and dried thyme. Cover skillet and cook on low heat, flipping once or twice, for 30 minutes.

WHILE your duck is braising, place all Orange Thyme Sauce ingredients (except fresh orange zest) in a small saucepan and simmer for 15 minutes.  After 15 minutes, whisk in 1/2 teaspoon of arrowroot powder. Transfer to a high-speed blender, add your orange zest, and blend until smooth. Place sauce in a bowl and set aside until you are ready to serve it with your duck.

HEAT your oven’s broiler and place skillet with the duck skin-side up under its heat for 5 minutes, or until the duck skin turns a golden brown color. Remove from heat and serve with Orange Thyme Sauce.

Porky Roasted Brussels Sprouts

Ingredients
1 lb. of Brussels sprouts
2 Tbs. of melted EPIC Bison Tallow
1 tsp. of sea salt
Dash of white pepper
1 tsp. of dried garlic powder
1/4 cup of minced parsley or cilantro
1/4 cup of EPIC Hickory Smoked Uncured Bacon Bites

Instructions

PREHEAT your oven to 350 degrees.

RINSE your Brussels sprouts and slice off each end, then slice in half. Arrange on a baking tray lined with parchment paper. Sprinkle sea salt, white pepper, dried garlic powder and 2 Tbs. of melted EPIC Bison Tallow and toss on the tray to combine.

ROAST in the oven for 25 minutes, tossing with a spatula once after 15 minutes.

REMOVE from the oven and sprinkle with freshly minced parsley (or cilantro) and EPIC Hickory Smoked Bacon Bits.

Zucchini Carrot Parsnip Fritters

Ingredients
4 eggs
1 tsp. of sea salt
Dash of white pepper
2 whole scallions, minced
1 Tbs. of dried dill
2 medium zucchini, shredded
2 medium carrots, peeled and shredded
2 medium parsnips, peeled and shredded
3 Tbs. of coconut flour
4 Tbs. of EPIC Pork Lard for frying

Note: EPIC Provisions is currently sold out of Pork Lard, but their Duck Fat is a great substitution

Instructions

MIX eggs, sea salt, white pepper, minced scallion and dried dill in a large bowl. Ad shredded zucchini, carrot and parsnip and gently toss to combine with a baker’s spatula.

SPRINKLE coconut flour evenly over tossed veggie mix and gently combine. Form 1” thick patties in your hands, about the size of your palm, and set on a plate.

HEAT 1 Tbs. of EPIC Pork Lard in a cast iron skillet to medium high, then fry each patty for 3 minutes per side.  Add an additional tablespoon of EPIC Pork Lard each time you fry a new batch of fritters.

ENJOY with freshly minced scallion.

This post is sponsored by EPIC Provisions

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Whole30 101: Tiger Blood! http://whole30.com/2017/01/tiger-blood-101/ Mon, 16 Jan 2017 11:00:01 +0000 http://whole30.com/?p=26223 There is always a lot of buzz about the term “Tiger Blood,” as used in our Whole30 Timeline (spelled out in detail on page 38 in The Whole30). (For those of you wondering where the phrase originally came from, it was Charlie Sheen, in an interview with Esquire Magazine. We co-opted the phrase for our own use and gave it our own definition—’cause to be honest, it’s a killer prhase, but we still don’t know what he was talking about.)

Here’s what our original Timeline said:

Days 16-27: Tiger Blood. Goodbye cravings, hello Tiger Blood! This must be what everyone is talking about. You’ve hit the downhill slope of your Whole30 and life is beautiful. Your energy is through the roof, you’ve kicked the cravings, you’re experimenting with new, delicious food, and you’ve finally got the time to notice that your clothes fit better, your workouts are stronger, and you are generally more awesome.

Tiger Blood, Circa 2009

So where did the concept of Tiger Blood come from? The idea of Days 16+ being “magical” started with Melissa’s original experience with the Whole30, back in April 2009. Melissa says, “For me, it was like I woke up one morning and a switch had flipped. I was no longer dragging, cranky, or foggy. I had energy! I was strong! I felt unstoppable! And that magical feeling continued for the rest of my Whole30.”

For Melissa (who was already exercising regularly, eating a Paleo-ish diet, and generally feeling good), omitting the last few “less healthy” items from her diet made a dramatic change in her energy, body composition, and performance in the gym. Many of Melissa’s blog readers and fellow CrossFit enthusiasts shared this experience during their first Whole30, too—so for this population at this time, we defined Tiger Blood as flipping a switch and turning on “Energizer Bunny” mode.

Today’s Tiger Blood

Since that very first Whole30, however, our audience has expanded tremendously, and we’ve come to realize that the program doesn’t always provide dramatic “light switch” moments. Not everyone feels like the Energizer Bunny, grins like the Cheshire Cat, or wakes up feeling unstoppable during their program, especially if you’re recovering from decades of poor eating habits, a sedentary lifestyle, or chronic health conditions.

This isn’t news to our readers, either. From the feedback we’ve received from our community, you already knew this. Here’s what you say about the Tiger Blood phrase:

“I feel that the ‘Tiger Blood’ expression is a little misleading because if people don’t feel like superheroes after a certain amount of time they think they’re failing or doing something wrong.“– MsPefy13

 “Lots of people never get that awesome feeling that everyone is bragging about, though they experience all kinds of other beautiful things and shocking transformations.” –LadyM

“Forget ‘tiger blood.’ Go for actually feeling better.” – AmyS

So a few years ago, we expanded our definition of Tiger Blood, because even if a “switch” never “flips” for you, your Whole30 will still bring you a wealth of benefits, and THOSE all add up to Tiger Blood too.

What Does Tiger Blood Mean to You?

Knowing we wanted to revise this portion of the timeline, we asked our Facebook community members whether they experienced “Tiger Blood” during their program, and what the phrase meant to them. People shared a diverse list of results, but were pretty consistent in theme.

“I had more energy than before and noticed that I was doing tasks instead of putting them off.” – SharynF

“I felt steady continuous energy throughout the day. I wake up more easily and earlier on a regular basis, sleep through the night more often, and don’t run out of energy or feel like I’m going to crash every afternoon.” –Khhdesign

“I feel calm and content, just being. This is huge for me! Before the Whole30 I was exhausted & had very low energy… literally, chugging coffee all the time, prying my eyes awake at 3pm to last the rest of the work day, falling asleep on the couch by 7pm. Now I’m slowly becoming ‘me’ again… and ‘me’ means eventually working past equilibrium & having more energy to exercise & move more!” -Skepticallytrying

“Tiger Blood means that chunk of brain and emotion that was always worrying about monitoring myself to make sure my blood sugar didn’t bottom out and my pain level didn’t explode is suddenly free to deal with normal day-to-day challenges that used to keep me exhausted. I can DO again!” -Diannah R.

“For me, Tiger Blood means laser-like focus. Decision making became simpler, clearer. And days where I am up at 4 am and still going strong at 8 pm. Amazing.” -Jessica H.

A Newly Defined “Tiger Blood”

So, let’s recap: nearly all Whole30’ers generally experience most (if not all) of the benefits we mentioned, but it’s not always a light-switch experience, and the change might not be as dramatic originally portrayed.  Your “Tiger Blood” may not qualify as heavens-opening-angels-singing-beam-of-light eureka moments—the benefits may show up gradually, or appear in a form you weren’t expecting based on what others report.

So here is a NEW definition, based on the experiences of the folks in the trenches, slugging it out one day at a time (and sometimes for 45 or 60 days instead of 30).  We hope this new definition accurately reflects the benefits you’re going to see, while offering hope for those who don’t experience “Energizer Bunny” or “light-switch magic” in the typical time frame:

Days 16-27: Tiger Blood!

You’ve hit the downhill slope of your Whole30 and life is beautiful—which means different things for different people. For some (generally people who came to the program eating well, exercising regularly, and feeling pretty good to begin with), Tiger Blood means we flipped a switch and turned on the awesome. Energy is through the roof, cravings are under control, clothes are fitting better, and workouts are stronger lookout, world, you’re on fire.

For others, this Tiger Blood stage feels more like a real sense of self-efficacy. It doesn’t mean things are perfect (or even easy), but you’re proving to yourself that you can do this, things are getting better, and you’re seeing improvements almost daily. Your energy is steadier, you’ve got a firmer handle on cravings, and you’re experimenting with new, delicious foods.  You may notice that your ability to focus is keener, your body composition is changing, your moods are more stable, you’re stepping up your exercise, or you’re just plain happier these days.

Of course, this may not happen like magic at the halfway point. There are a huge number of factors that influence which benefits you see and when. If you’re one of those folks who has hit the halfway mark and isn’t seeing or feeling the dramatic changes others have reported*, know this: You’re not doing it wrong. If you began the Whole30 with a medical condition, a long and rooted history of unhealthy food habits, or a chronically stressful lifestyle, your “magic” may take longer to appear, and probably won’t be a “light switch” moment. Lose your expectations of what “Tiger Blood” should feel like—be patient, and be on the lookout for small, gradual improvements to keep you motivated. Slow and steady still wins this race.

*There really is no such thing as a “typical” Whole30. Honestly. There are just trends and common occurrences.

So there you have it, “Tiger Blood” redefined our way… but feel free to re-redefine it YOUR way! As you go through your #JanuaryWhole30, stay on the lookout for those small wins, the #NSV (non-scale victories) you’re seeing, and the improvements you (or your friends and family) are noticing in your health, habits, and relationship with food. Share your Tiger Blood experience with us on social media by tagging #Whole30TigerBlood, and we’ll continue to expand and revise our Timeline based on your feedback.


A postscript: no Tiger Blood at all?

Sometimes (albeit rarely), we hear from people who tell us that the Tiger Blood phase—either some or all of the descriptors—never happened for them at all. Sometimes they’re just expecting the magic to happen earlier than is reasonable. But often they’ve done everything they know to do, and still haven’t seen the benefit.

That doesn’t mean their Whole30 was unsuccessful or that they did something wrong. In fact, there are several legitimate reasons why that may be the case: pre-existing medical conditions, lifestyle factors, under-eating, and more. If that’s you, please don’t be discouraged. You may just need a little more time and a little more support on the program, or you may need to take your efforts up a notch and find a good functional medicine doctor to look more specifically into your hormones, gut, and adrenal function.

Image credit: Photoblog is a Perfect Name

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#JanuaryWhole30 Recipe: Slow Cooker Sweet Potato Bison Chili http://whole30.com/2017/01/januarywhole30-bison-chili/ Fri, 13 Jan 2017 11:00:20 +0000 http://whole30.com/?p=26244 By Jessica and Stacie, the Real Food Dietitians

As Registered Dietitians, we love the Whole30. (Click here to read our thoughts on the Whole30.) It’s a chance to clean up your diet; a great way to reset your system; and and opportunity to implement positive behavior changes (like nixing mindless snacking or prepping your meals ahead of time). For us, it’s less about what we can’t have and more about what we can have and what we should be having more of (hello, vegetables).


Slow Cooker Sweet Potato Bison Chili, 3 Ways… exclusive recipe on the #Whole30 blog.
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This recipe is easy to batch cook and very versatile. Make a batch, experiment with different toppings, and enjoy easy reheat-and-eat meals all week long. We’re demonstrating three of our favorite ways to serve this dish, so that you can enjoy easy meals without getting bored.

And if this recipe sounds good, we suggest that you give our popular Slow Cooker Pumpkin Chili recipe a try too!

Looking for our Dietitian-approved strategies for Whole30 success? Click here. If you like this recipe and quick tips, be sure to check out our blog for more good stuff. We’d love for you to come hang out with us on Instagram, Facebook, and Pinterest, too! And now, onto the recipe…

Slow Cooker Sweet Potato Bison Chili

 

Ingredients
2 lbs. ground bison (may substitute ground beef)
1 large yellow onion, diced
8 cloves garlic, minced
1 4-oz. can diced green chilies
1 large sweet potato, peeled and cut in ½-inch cubes (about 3 cups)
2 28-oz. cans fire-roasted diced tomatoes, undrained
2 cups Whole30-compliant chicken or beef broth
2 Tbsp. chili powder
1 Tbsp. ground cumin
½ tsp. ground chipotle or ancho chili powder
2 tsp. sea salt
½ tsp. black pepper

Toppings (3 ways)

  • Add crunch and a flare of flavor with slices of jicama, roughly chopped cilantro and a lime wedge
  • Add a kick with slices of jalapeno peppers and chopped green onions
  • Add a fried egg to up the protein and serve it over a bed of greens for a mean and green hearty bowl of chili

Directions

IN a large skillet over medium heat, cook ground bison until just cooked through.

Transfer to the slow cooker. Add remaining ingredients, cover and cook on low for 6-8 hours or until sweet potatoes are tender.

SERVE with additional toppings as desired.


headshotJessica Beacom and Stacie Hassing are the Registered Dietitian Nutritionists behind The Real Food Dietitians website and blog. They create gluten-free and Paleo-friendly recipes that are designed to be big on taste and short on ingredients, so you can spend less time in the kitchen and more time doing what you love. You can find more recipes as well as nutrition, health and meal planning tips on their blog at The Real Food Dietitians.

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Whole30 Approved: A Day in the Whole30 Life with Primal Kitchen Foods http://whole30.com/2017/01/day-with-primal-kitchen/ http://whole30.com/2017/01/day-with-primal-kitchen/#comments Wed, 11 Jan 2017 11:00:55 +0000 http://whole30.com/?p=26124 Our friends at Primal Kitchen offer delicious Whole30 Approved avocado oils, salad dressings and—probably most famously—mayo. So versatile, in fact, that we wondered if it was possible to work at least one Primal Kitchen product into every Whole30 meal for an entire day. Our official Whole30 recipe creative Sarah said she was up for the challenge, so Primal Kitchen sent her one of their Whole30 Kits to experiment with. It’s a tough job, but somebody’s gotta do it!

We think Sarah went above and beyond with these three meals. Work them into your regular Whole30 meal rotation, and enjoy!

Want to try some Primal Kitchen of your very own? Click here to purchase the Whole30 Primal Kitchen Kit. Bonus: they’ll send you a free bottle of their delicious Ranch with your purchase. Then you can conduct your very own how-many-Primal-Kitchen-products-can-I-use experiment.


It’s a Day in the #JanuaryWhole30 Life on the blog today, featuring our favorite Whole30 Approved…
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Breakfast: Greek Scramble over Roasted Butternut Toasts

scramble-for-blog

Ingredients

For the Butternut “Toasts”
½ of a butternut squash, peeled and sliced in 1” disks
2 Tbs. of Primal Kitchen Avocado Oil
½ tsp. of sea salt

For the Greek Scramble
1 Tbs. of Primal Kitchen Avocado Oil
1 red bell pepper, diced (seeds removed)
1 medium zucchini, diced
8-12 eggs
¼ cup of Primal Kitchen Greek Vinaigrette
Dash of white pepper
¼ cup of fresh parsley, minced
4 handfuls of mixed greens

Instructions

PREHEAT your oven to 350 degrees.

LINE a baking tray with parchment paper and place each butternut squash disk on the tray. Rub Primal Kitchen Avocado Oil over each disk and sprinkle with sea salt. Bake for 30 minutes, or until soft.

WHEN your butternut toasts are done, set aside and heat another tablespoon of Primal Kitchen Avocado Oil in a large skillet and turn heat to medium low. Add diced red pepper and zucchini and saute until soft, about 5 minutes. Once soft, crack 8-12 eggs in the skillet and scramble with a spatula.

WHEN the eggs are nearly done, add Primal Kitchen Greek Vinaigrette, a dash of white pepper and freshly minced parsley, toss until combined in the skillet and then remove from the stove.

ARRANGE the dish by placing a bed of mixed greens on each plate, followed by 1-2 butternut toasts per plate and topped with your Greek scramble.

Other ways to use the Greek Dressing: as a marinade for chicken; to dress your favorite salad; or to season oven-roasted potatoes (just toss cubed potatoes in a bit of their Avocado Oil and a tablespoon of Greek Dressing before popping in the oven).

Lunch: Curried Chicken Salad with Toasted Pecans

chicken-salad

Ingredients
1 lb. of organic boneless, skinless chicken breasts, cooked, cooled and diced
¼ cup of Primal Kitchen Mayo
½ tsp. of sea salt
Dash of white pepper
1 Tbs. of curry powder
1 orange, segmented and diced
¼ cup of chopped pecans, toasted
2 green onions, minced
½ cup of fresh parsley, minced
¼ cup of dried cranberries (look for dried cranberries without added sugar)
1 head of butter lettuce, torn into individual leaves

Instructions
MIX Primal Kitchen Mayo with sea salt, white pepper and curry powder in a large mixing bowl.

ADD diced chicken breast, segmented orange, toasted pecans, minced scallion and minced parsley to the bowl and gently toss with a baker’s spatula until all is well combined.

CAREFULLY scoop curried chicken salad into butter lettuce leaves and arrange on a platter until you are ready to serve them. If you have extra chicken salad, serve in a ramekin in the center of your platter.

Recipe note: You can make this Whole30 salad using Primal Kitchen Mayo up to 2 days in advance. It’s a perfect recipe to prepare in advance for lunch or to serve at your next get-together.

Other ways to use Primal Kitchen Mayo: smear it on your favorite Whole30 burger; dip your favorite roasted veggies in it; or use it to make Whole30 compliant deviled eggs.

Dinner: Beef Brisket over Roasted Garlic Mashed Potatoes with Scallion

brisket-photo-for-blog

Ingredients

For the Beef Brisket
1 lb. of organic beef brisket
2 Tbs. of Primal Kitchen Avocado Oil
1 tsp. Of sea salt
Dash of white pepper
2 Tbs. of coconut aminos
1 tsp. Of garlic powder
1 ½ tsp. Of onion powder
2 Tbs. of apple cider vinegar
½ cup of chicken stock

Garlic Mashed Potatoes with Scallion:
1 lb. of gold potatoes, diced (skin-on)
2 Tbs. of ghee
2 Tbs. of Primal Kitchen Avocado Oil
1 head of garlic
1 tsp. of sea salt
Dash of white pepper
2 scallions, minced
½ cup of Primal Kitchen Ranch Dressing

Instructions
PLACE all beef brisket ingredients in a slow cooker and cook on low for 4 hours. Alternatively, you can use an Instapot, cooking on manual for 25 minutes and allowing the steam to release naturally for an additional 20 minutes.

WHEN your brisket is cooked, place on a cutting board and slice in 1” strips.

WRAP the entire head of garlic in a sheet of foil with 1 tablespoon of Primal Kitchen Avocado Oil and place in the oven set to 350 degrees for 45 minutes. When garlic is soft to touch, remove from the oven and allow to cool. Once cool, peel each clove and set aside.

STEAM diced potatoes until soft, about 15 minutes.

TRANSFER steamed potatoes to a large bowl and add ghee, Primal Kitchen Avocado Oil, sea salt, white pepper, roasted and peeled garlic cloves, minced scallion and Primal Kitchen Ranch Dressing and mash with a potato masher (or use a large fork).

SERVE a generous scoop of mashed potatoes topped with sliced beef brisket on a plate and enjoy a comforting and filling Whole30 dinner.

Other Ways to use Primal Kitchen Ranch Dressing: as a dip for your carrots and celery; serve alongside your favorite Whole30 wing recipe; top a Mexican-inspired salad.

This post is sponsored by Primal Kitchen

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Whole30 Success Tips from Registered Dietitian Diana Rodgers http://whole30.com/2017/01/dietitian-success-tips/ http://whole30.com/2017/01/dietitian-success-tips/#comments Mon, 09 Jan 2017 11:00:35 +0000 http://whole30.com/?p=26255 by Whole30 advisor Diana Rodgers, R.D.

Our friend Diana Rodgers of Sustainable Dish came up with 30 brilliant #JanuaryWhole30 survival tips to help you achieve Whole30 succes. We’re sharing 18 of her tips are here, but you’ll have to subscribe to our free Wholesome newsletter to read the other 12. (Bonus: we’ve got TONS of good resources in Wholesome for your January Whole30 and your February food freedom!)


18 #JanuaryWhole30 success tips from R.D. @sustainabledish. #Whole30
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Hey Whole30’er! Diana here. I’ve guided hundreds of people through Whole30s and have learned a thing or two along the way. There are certain behaviors that can really help you succeed on your journey, and I’m so excited to share them with you.

Food

1. Eat Enough Protein I notice that when folks cut out their morning toast, they forget to double up on their eggs. Most people are not eating enough protein. This post on my site explains this in depth. If you aim for at least 20% of your calories from protein on a 2,000 calorie diet, that’s 100 grams. This means 4-6oz of eggs, fish, red meat or poultry at each meal. Animal protein is incredibly satiating, and full of easily absorbed vitamins and minerals. (Don’t confuse grams of protein with weight of meat, these are different values.)

2. Don’t Go Nuts When people complain to me that they’re not seeing the results they hoped for on their Whole30, it’s nearly always because they’re overeating that 5lb bag of almonds or binging on almond butter. Now, we’re not counting calories here, but if you’re eating a cup of almond butter each day, you’re adding nearly 1600 calories to your day.

3. Take it Easy on Fruit On a Whole30, you’re trying to change your relationship with food and for many, this means turning off your sweet tooth. Swapping candy for multiple servings of fruit a day will not help you break your sugar addiction. Fruit is sugar. Dried fruit is even more concentrated sugar. Keep your fruit intake to one or two servings a day.

4. Make Really Fun Salads I hate to break it to you, but lettuce is pretty much just crunchy water. It’s not a nutrient-dense food but, what you add to you salad can be. Fill your bowl with colorful vegetables, pepitas or sunflower seeds, sprouts, and even some fruit. And don’t forget to add lots of protein (a can of tuna or salmon, for example) and healthy fats (such as avocado).


Sip on herbal teas… #JanuaryWhole30 success tip #7 from R.D. @sustainabledish #Whole30
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5. Avoid Drinking Your Meals Although smoothies are technically allowed, I am not a fan of drinking calories. Science shows that your brain’s normal satiety signals are bypassed when you gulp instead of chew. This means, people don’t account for those calories later in the day, and end up eating more. Do yourself a favor, wake up five minutes earlier and make yourself some eggs or reheat some leftovers instead of bringing a smoothie along for your commute.

6. Eat More Soup Counter to drinking meals from a cup, which tend to be full of sugars and mindlessly consumed, soup has been shown to be incredibly satiating.  I love soup because you can make a ton of it, it’s a great way to extend food, it’s inexpensive, bone broth is a superfood, and you can pack a ton of vegetables into every bite.

7. Sip on Herbal Teas Non-caffeinated teas are a fun way to experience different tastes without eating garbage. Buy a tea sampler and instead of mid-meal snacks, drink some tea instead. Some of my favorite flavors are peppermint, rooibos, rosehip, lemon balm, and ginger.

8. Sit Longer with Your Food Sit down, relax, and appreciate your meal. Rushing to get the food down and watching TV while surfing Facebook is not going to help you change your relationship with food. Have a conversation with someone instead of staring at a screen. Give yourself a full 20 minutes to let your brain’s satiety signals kick in before you rush up for seconds.

9. Eat Enough If you find that you’re dying for lunch at 10am, or wishing you had a candy bar at 4 in the afternoon, it’s likely because you didn’t eat enough at breakfast or lunch. Many time when people eliminate grains from their diet, they forget to add in MORE FOOD. I see this most often with breakfast. If you used to have one egg and two slices of toast, don’t just eliminate the toast and think one egg will last you till lunch. Bump that up to 3 eggs! Remember that grains really extend food, so it’s a good idea to cook more than you think you’ll need. This way, you’ll always have a healthy “mini meal snack” on hand if you did misjudge and eat too little for breakfast or lunch.

Meal Planning

10. Keep it Simple I know there are tons of really gourmet recipes out there that can make Whole30 meals look incredible. That’s awesome but in the beginning, I’ve noticed people can get really overwhelmed with the increase in kitchen time and the new way of eating. For the first week or so, I usually suggest that folks keep it pretty basic. This could be: three egg omelette with veggies for breakfast; huge salad with 4-6 oz of salmon (or protein of your choice) and some avocado for lunch; and for dinner eat a sweet potato, green vegetable and another 4-6oz of protein. Make it really easy until you get the hang of it, then branch out to gourmet recipes.


Get an Instapot… #JanuaryWhole30 success tip #12 from R.D. @sustainabledish. #Whole30
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11. Cook in Bulk While you’ve got that oven on, why not fill it up? It’s no more effort to toss in a second chicken to roast, add more root veggies to the pan, and make your life 80% easier by not having to cook dinner tomorrow night. The same goes for batch cooking a pot of chili, soup, etc. You can eat the leftovers for lunch or freeze them for later. I happen to only cook a few nights a week, but eat 90% of my meals at home.

12. Get an InstaPot This sucker has changed my life. It’s a slow cooker on steroids. If you haven’t jumped on the bandwagon yet, do it now. For people who cook from scratch, an Instapot is a must have. I use mine more than once a week! Already have one? Check out Nom Nom Paleo’s roundup of Instant Pot recipes.

13. Stock up on Emergency Rations While you should be eating enough at each meal in order to make it to your next, sometimes we can be caught off guard with unexpected hunger. Make sure you’re prepared. Put a few cans of tuna, pouches of coconut chips, beef jerky or EPIC bars in your car or desk drawer so you have no excuses to reach for a “mistake.” Check out the Whole30 compliant collection at Barefoot Provisions for more options.

14. Join Real Plans Did you know Whole30 has a great partnership with Real Plans? This isn’t just a list of static recipes. You can completely customize it so that you’re only getting food you’d actually make. Don’t like green peppers and mushrooms? No problem! You log on, set your diet preferences and quantities, and Real Plans serves you up recipe suggestions and a shopping list. You can even get recipes from your (and my) favorite Whole30 friendly authors like Nom Nom Paleo and Melissa Joulwan.

15. Group Meals Get a meal club going where you all share the cooking tasks. One person makes a batch of chicken hash, another makes a few egg and spinach frittatas, and you tackle the pulled pork carnitas. This way, you get more variety with less stress.

Dining Out, Travel, and Socializing

16. Order First at the Restaurant, No Regrets When you go out to eat, pick a healthy option and then put the menu down. When you stare at the menu, you can easily second guess yourself, and it can trigger you to veer off course. People also change their minds when they see or hear what others have ordered. Be firm and stay committed to your Whole30. Be the first to order and feel great about what you ordered.


Don’t hotel… @Airbnb! #JanuaryWhole30 success tip #18 from R.D. @sustainabledish. #Whole30
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17. Eat Before You Go to the Party Have a full stomach before you go out, or bring something along that you know is a good choice so you don’t find yourself starving without a Whole30 option.

18. Swap Your Hotel for AirBnb Traveling can often be one of the biggest reasons why people fail on their Whole30. I nearly always stay in an Airbnb (or similar apartment/housing rental site) when I travel. It’s usually the same price or less expensive than a hotel, you get more space (ideal for families) and you get a kitchen. It’s also fun because you can get a much better sense of what it’s like to live in the place you’re visiting. I’ll usually hit a grocery store to get provisions for breakfasts and a couple of dinners, and then enjoy a few meals out.

For the Next 12 Tips…

Make sure you’re subscribed to Wholesome, our free bi-weekly newsletter (published WEEKLY in January,  to give you extra support)!


Diana Rodgers, RD, LDN, NTP is a Real Food dietitian living on a working organic farm in Massachusetts. She is author of Paleo Lunches and Breakfasts on the Go and The Homegrown Paleo Cookbook. Diana runs a clinical nutrition practice and a popular podcast called Sustainable Dish, which explores the intersection of human nutrition, sustainability, animal welfare and social justice. Her work has been featured in Edible Boston, The Los Angeles Times, The Boston Globe, and she has presented internationally about our food’s impact on health and the environment. Find her at www.sustainabledish.com

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How to Host a Whole30 Meal Prep Party http://whole30.com/2017/01/whole30-prep-party/ http://whole30.com/2017/01/whole30-prep-party/#comments Fri, 06 Jan 2017 17:05:05 +0000 http://whole30.com/?p=26210 When Whole30’er Abby R. (@arebarchek on Instagram) got in touch with us about her Whole30 Meal Prep Parties, we had a few questions: How do these work? Is this something that any Whole30’er can host? Can we come to the next one?

Since Abby lives in Janesville, Wisconsin—nowhere near any of the Team Whole30 members—she graciously answered all of our questions about her Whole30 Meal Prep Parties so that we (and you!) could replicate the fun anywhere.


Host your own #JanuaryWhole30 Meal Prep Party… Abby shows you how. #whole30.
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In Abby’s Own Words

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Like so many others, Whole30 has completely transformed my life. I completed my first Whole30 in May and have done three more since then, while continuing my food freedom journey. My non-scale victories are many: I’ve noticed a huge difference in energy; I no longer struggle with headaches; my workouts at the gym are better; symptoms of carpal tunnel are reduced; acid reflux is disappearing; and overall my lifestyle is healthier.

I share my love of Whole30 eating with anyone who will listen. I open my home to others who want to experience Whole30 and learn how to prepare healthy meals. I run a Facebook group called “I Am Whole30” where we can share encouragement; recipes; good deals we find on compliant food at the grocery stores; and sometimes just commiserate over how much we crave chocolate! My group started with five members and has grown to 46, not including those who do not have Facebook but still attend meal planning nights.

Planning is key to success with Whole30. In June of 2016, I held my first Whole30 Meal Prep Party with five people. We prepared six compliant meals. Since then, I have held two to four prep parties each month and the group continues to grow. I now have around 10 people attending each prep night. It is amazing how good, healthy food brings people together.

Word of our meal prep nights has spread, and I often have one or two new people show up, usually friends of a friend. I think that is so cool! My favorite part of these parties is at the end of all the chopping, slicing, bagging, and labeling, everyone is all smiles talking about how they cannot wait to eat their meals. I truly love the growing the Whole30 community that is now well established in my little Midwest town.

Using Facebook For Whole30 Prep Parties

Early on, I asked our Facebook group if anyone was interested in attending a Meal Prep Party. The response was overwhelming, so I got right to work by getting a confirmed count of how many people wanted to attend and dates that everyone was available. Originally I had 13 people respond right away, but I wanted to keep it to six. I put together two parties so that everyone could attend.

I made two Facebook event invites to make it official and to post all the information because there are a lot of details (i.e. cost, time, what to bring, and menu). Now, every two weeks or so, I post in our group the chosen date for another party and people comment if they want in. People respond if they plant to attend. They also usually ask, “Can I bring a friend that is interested?” My answer is always, YES!

Note:  It is really fun to buy 42 pounds of chicken breasts at the grocery store, and to explain to other customers and store employees WHY I am doing so!

Click here for advice on joining and managing unofficial Whole30 Facebook groups.

Organizing My Meal Prep Parties

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I do most of the work to get the party up and running by following this checklist:

  1. Pick six recipes
  2. Create grocery list
  3. Shop
  4. Label and print recipe cards

I pick six main dish recipes, ideally recipes that yield around four servings. I like the recipe so meet these requirements: A) Whole30 compliant; B) cost efficient; and C) freezer friendly.

I do all the grocery shopping myself since I know what works how to stick to a budget. I have an editable recipe template, and I type all of the recipes into the template and print out copies for each person who attends, so they have them for future use.

I set up six prep stations in my kitchen, one station for each recipe. When my guests arrive for the party I go through each station, describe the recipes and answer any questions before we begin. I assign one or two people to each station, and they prep enough of that recipe for each guest.

I assign more people to the more labor-intensive recipes, and whoever finishes their prep first simply moves on to help someone else with theirs. This keeps movement to a minimum so we are not all running around like crazy and bumping into each other. I try to keep majority of the ingredients fresh so most of the work is chopping and measuring.

Click here to read our 5-part Whole30 freezer cooking series.

Cost, Time and Packing Everything Up

I set a budget of $50 per person, so if eight people attend one party, I know I have $400 to shop for everything including groceries, freezer-ready zip top bags and freezer paper. My guests simply bring their money and a cooler or thermal bag to take their food home in. Since my parties have grown, I sometimes ask people to bring utensils such as knives, bowls, and cutting boards.

It only takes an hour  to 90 minutes to prep six meals. This really motivates people! They love all of the good food they get to take home after just an hour of work. Usually someone says “We’re already done? Wow I won’t have to prep dinner all week!” We have become very efficient. I was a Starbucks manager for several years at a very high volume store so I know how to delegate and run a floor.

Building Whole30 Community

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Once everyone is settled in their stations and the work begins we immediately start talking Whole30. Someone always asks “So how do you know Abby and how did you hear about Whole30?” I love this part. This is where we are all on common ground, sharing victories and struggles with the choices we make with our food with people we have just met. We will talk about past recipes we have made at previous parties or what we think would be good as a side with recipes we are making now.

I hope this post inspires you to plan your own Whole30 Prep Party, and to spread the Whole30 and the message of food freedom in your own community.

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Whole30 Approved: A Recipe and Giveaway from Tessemaes http://whole30.com/2017/01/chef-kristen-tessemaes/ Wed, 04 Jan 2017 11:00:39 +0000 http://whole30.com/?p=26056 By Kristen Dittami, in-house chef for Tessemaes and Whole30 alumni

chef-kristenChef Kristen from the Tessemae’s Kitchen checking in! This year will mark my third #JanuaryWhole30 with the Tessemae’s crew. Around this time of year my days are jam packed. I’m constantly in and out of the Tessemae’s Kitchen, traveling for work, and being Mom to my 4-year-old daughter, Natalie. But, no matter what, I always commit to Whole30’ing right along with you in January.

At this point I point I feel pretty confident claiming #Whole30Alumni status. (Do they give out badges for that yet?) While my schedule keeps me super busy, I have figured out The Secret: it’s all about the meal prep. It is the only reason I successfully make it through a Whole30.


A make-ahead recipe + #JanuaryWhole30 giveaway from @tessemaes. #Whole30 #ad
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My favorite make-ahead meal? Meatballs. My Ginger & Lemon Turkey Meatballs are versatile and packed with flavor. They can be thrown on top of a bed of spinach, cauliflower rice (see page 272 of The Whole30), or some zoodles. I make a double batch and freeze half of them for those days when I just don’t have time to cook a full meal. They can be cooked from frozen. The most miraculous part of all is that Natalie LOVES them!

If you try out this recipe, I’d love to see your creations. Be sure to share them with us on Instagram by tagging @tessemaes. And don’t miss our fantastic #JanuaryWhole30 giveaway at the end of this post.

Lemon and Ginger Meatballs

Ingredients
1 zucchini
2 tablespoons Tessemae’s Cracked Pepper dressing
1 large egg
2 cloves garlic, minced
¼ cup chopped fresh cilantro
1 tablespoon grated fresh ginger
kosher salt and freshly ground pepper
1 pound lean ground turkey
Salad, cauliflower rice, or zoodles, for serving

Instructions
GRATE the zucchini very finely, on the smallest side of a box grater or using a micro plane. Grate 1 cup total.

IN a mixing bowl, stir together the zucchini, Tessemae’s Cracked Pepper, egg, garlic, cilantro, ginger, 1 teaspoon salt and 1⁄2 teaspoon pepper. Add the turkey and mix until combined.

HEAT your broiler to high and line a sheet pan with foil. Form the beef mixture into about 25 balls, using a heaping tablespoon for each. Place on the sheet pan and broil until browned, about 5 minutes. Turn over with tongs, and continue to broil until cooked through, about 5 minutes more.

Note: alternatively, you can cook the meatballs on the stove top. Heat 1 tablespoon of Tessemae’s Cracked Pepper in a large non stick or cast iron skillet. Cook the meatballs, turning occasionally, until cooked through, about 10 minutes.

Serving Suggestions

A Giveaway from Tessemae’s

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Click here to enter to win a #JanuaryWhole30 Giveaway from Tessemae’s, including their delicious #Whole30Approved dressings, a Ninja Blender, a 7-piece Cuisinart Pan Set, Wusthof Knives, and a copy of The Whole30 Cookbook.

This post was sponsored by Tessemae’s

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Welcome to the #JanuaryWhole30! http://whole30.com/2017/01/january-whole30/ http://whole30.com/2017/01/january-whole30/#comments Mon, 02 Jan 2017 11:00:47 +0000 http://whole30.com/?p=26096 from Whole30 headmistress Melissa Hartwig

Hello to the New Year, and welcome to Day One of your #JanuaryWhole30. In some ways, this group Whole30 with hundreds of thousands of people participating is exactly the same as any other Whole30 you might do alone or with a few friends.

Our rules and recommendations have not changed. You’ll still spend the next 30 days eating nothing but whole, nutrient dense-foods. You’ll stay connected to our community, gain resources and motivation from our social media channels, and cook delicious food from The Whole30 bookWhole30 Meal Planner, and online recipes.

And if our 2016 survey of nearly 8,000 Whole30’ers is any indication, this month will change your life… as 88% (!) of our survey respondents said the Whole30 changed theirs.

But THIS year, we have two special offerings to maximize your Whole30 joy (and results), and make sure life after stays happy, healthy, and balanced.


I’m doing the #JanuaryWhole30! Join me at whole30.com. #Whole30
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The Whole30 Cookbook

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First, the Whole30 Cookbook (released December 6, 2016) gives you 150 all new recipes designed to take your Whole30 from “Scrambled eggs again?” to “PRAISE BIEBER WHERE HAS THIS DISH BEEN ALL MY LIFE.” The recipes are inventive and creative, kicking your kitchen confidence up a notch with some special ingredients (like coconut aminos) and flavor combinations (like Michelle Smith’s Spicy Cherry Barbecue Chicken Thighs), with plenty of simple, no-cook, or make-ahead dishes.

Seriously, you’re going to need this. The Spicy Barbecue Kale Chips alone will change your Whole30 life.

Food Freedom Forever

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Come February 1st, your Whole30 will be over; but your Food Freedom journey is just beginning. Maybe you bought Food Freedom Forever when it came out in October, and have been working the plan and the techniques outlined during the holidays. Maybe you’re still listening to the audiobook version, wrapping your mind around the idea that there IS such a thing as a healthy balance, and it IS available to you. Either way, after the January Whole30, know this one thing: YOU HAVE  A PLAN. And according to Whole30’ers feedback, it’s a really good plan.

As often as I’ve explained that we’re not a diet and not a quick-fix (so there is no “rebound”), you deserved more. More of a concrete plan to maintain your new healthy habits. More helpful tips to navigate cravings, habits, and social challenges. Another radical mindset shift in how you think about food, your daily diet, and “balance,” the way the Whole30 rules, structure, and support changed your health, habits, and relationship with food.

Food Freedom Forever is my answer.

Welcome to the #JanuaryWhole30

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So on January 2nd, we’re going to guide you through the most well-resourced, best-supported, most inclusive group Whole30 ever… and then keep that momentum going while everyone transitions into the 3-step plan from Food Freedom Forever.

To say I am excited about these two new resources book and the year to come is a giant understatement.  Stay connected to us via our social media feeds, blog posts, and special FREE weekly newsletters, so you’ll be reminded every step of the way that THIS Whole30 is special (and extra-delicious), and that on your Day 31, you’ll have a brand-new plan for maintaining the healthy habits you’ve learned during the #JanuaryWhole30 for the rest of your life.

Now: onto the life changing… and Happy New Year!

Best in health,
Melissa

Photo credit: Laura Miner

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The Whole30 Cookbook Preview: Asian Beef Zoodle Soup http://whole30.com/2016/12/whole30-cookbook-2/ Fri, 30 Dec 2016 11:00:06 +0000 http://whole30.com/?p=26041 Get your spiralizer out; it’s zoodle time! This recipe from the NEW Whole30 Cookbook pairs our love for zucchini “noodles” with a Pho-style soup. It’s a light, flavorful dish; the perfect counterpoint for the heavy holiday meals you’re likely being served this month. But first, a few details about how you can catch Melissa Hartwig in your hometown during her January 2017 book tour. (Perfect timing if you’re doing the #JanuaryWhole30!)


An exclusive recipe preview from @melissahartwig_’s #Whole30 Cookbook: Asian Beef Zoodle Soup
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Meet Melissa in January

Just in time for the #JanuaryWhole30, Melissa will be hitting the road in early 2017 to visit Toronto, Seattle, Kansas City, Denver, and San Fransisco. She’ll talk about the Whole30 program, Food Freedom Forever, and The Whole30 Cookbook, and will be joined in San Francisco by special guest Danielle Walker of Against All Grain!

Click here for details and to RSVP for one of Melissa’s events.

And now… the recipe!

Asian Beef Zoodle Soup

Melissa’s note: This Whole30 take on Vietnamese pho subs in zucchini noodles for the classic rice noodles but features the same flavorful ginger-garlic beef broth and toppings—Thai basil, cilantro, sliced green onion, jalapeño, and lime wedges—so you can customize it to your taste.

Ingredients
2 tablespoons coconut oil
1 small onion, halved and thinly sliced
6 ounces fresh shiitake mushrooms, stemmed and sliced
2 cloves garlic, minced
2 teaspoons minced fresh ginger
5 cups Beef Bone Broth (page 285) or Whole30-compliant beef broth
2 tablespoons coconut aminos
2 teaspoons Red Boat fish sauce
1 teaspoon salt
2 medium zucchini
12 ounces boneless beef sirloin steak, thinly sliced across the grain (see Tip)
TOPPINGS
Fresh Thai basil leaves Fresh cilantro leaves Sliced green onion Sliced jalapeño
Lime wedges

Instructions
IN a large pot, heat the coconut oil over medium heat. Add the onion and cook, stirring, until softened, about 2 minutes. Add the mushrooms and cook, stirring, for about 3 minutes. Add the garlic and ginger and cook, stirring, until fragrant, about 30 seconds. Add the broth, coconut aminos, fish sauce, and salt. Bring to a boil; reduce the heat to medium-low and simmer, uncovered, for 5 minutes.

MEANWHILE, use a spiral slicer or julienne peeler to cut the zucchini lengthwise into long, thin strands (or use a regular vegetable peeler to cut the zucchini lengthwise into thin ribbons). Add the zucchini noodles to the simmering soup and cook until just tender, about 2 minutes. Add the sliced steak and simmer until just cooked, 30 to 60 seconds. Ladle the soup into bowls and serve with the toppings of your choice.

Post photography by Brent Herrig

Whole30Cookbook_3D NEW

Find The Whole30 Cookbook Wherever Books are Sold

amazon buttonbarnes-noble-button2indie-bound-buttonpowells buttonBAMhudsonFood Freedom Forever, by Melissa HartwigFood Freedom Forever, by Melissa Hartwigibooks button

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Whole30 Approved: A Barefoot Provisions Emergency Food Giveaway http://whole30.com/2016/12/barefoot-provisions-2/ Wed, 28 Dec 2016 11:00:28 +0000 http://whole30.com/?p=26055 By Shanna Keller, who keeps a meat stick in the pocket of every coat she owns

It was two years of Whole30 and Whole30-ish eating before I truly grasped the value of an emergency food stash. I  figured I could wing it in most situations. Sometimes that was true.

But most times I ended up with the uncomfortable-and-sluggish feeling that is the direct result of rashly ordering a milkshake from an airport Potbelly’s because I let myself get too hungry and had no willpower left to figure out a better solution.


Our favorite #Whole30 on-the-go mini meals + a @barefootprimal giveaway! #JanuaryWhole30 #ad
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Emergency Food FTW

Now, I’m an emergency food convert. Whether I’m Whole30’ing or not, anytime I’m out for more than an hour, I take Whole30 compliant food with me. When I was in New York for the recent The Whole30 Cookbook release, I loaded my puffer coat down with Chomps meat sticks in one pocket, little packs of olives in another, and EPIC Bites in a third. I seriously walked around the city, went to meetings with Melissa, and even attended The Whole30 Cookbook release party like that.

You just never know what’s going to happen, and I was prepared for anything.

Here at Whole30 HQ, the Whole30 collection at Barefoot Provisions is our favorite destination for Approved and compliant on-the-go food. Our team hand-selected several kits to suit a variety of needs:

  • The mini, Classic, and MEGA kits offer a variety of on-the-go food solutions
  • The mini and MEGA Phat Packs are your introduction to healthy fats
  • The Meaty Kit is stocked with our favorite jerkys, meat sticks, bars and bites
  • The two Healthy Mama, Happy Baby Kits give Whole30-loving pregnant mamas a head start on making over their pantries with nourishing essentials and on-the-go options

The MEGA Kit includes a variety of on-the-go options for you to mix and match to create tasty and (more importantly) convenient mini meals for you to stash in your coat pockets or wherever else you stash things.  Here are some of my favorite combos:

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The “Trust Us, Keep It In Your Glove Box For That Unexpected Traffic Jam”
You can’t control how anyone else drives, but at least you won’t be tempted to pull into a fast food drive-thru after 45 minutes of 6pm stop and go traffic has driven you to the breaking point. Wild Zora bars combine meat and veggies into a satisfying, protein-packed bite; these wasabi-flavored SeaSnax are one of my personal favorites; and the Dang coconut strips are an interesting way to work a little healthy fat into your day.

The “I Don’t Want to Eat those Grocery Store Doughnuts, But this Meeting is SO LONG”
Right around the time those doughnuts start batting their eyes and blowing kisses at you, you’ll remember you have this mini meal hidden in your bag. These EPIC bites, Kale bits and yummy Botija olives are exactly the boost you need to boost your brain power right as all of your coworkers slide into their sugar crash.

The “Don’t Order that Airport Milkshake, I’ve got your Omega-3s Right Here”
Wrap the SeaSnax strips around pieces of this salmon and viola: Whole30 sushi. Chase it all with a handful of Pili Nuts and you’ll be the happiest and most satiated traveler in the whole dang airport.

You can win an on-the-go stash of your very own. Click here for your chance to win a mini, Classic or MEGA kit from Barefoot Provisions.  

This post was sponsored by Barefoot Provisions. The links in this post are affiliate links, meaning Whole30 makes a small commission on items purchased via these links. Thank you for supporting our Whole30 Approved partners.

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