On a whim, I asked my mom to consider doing Whole30 with me. She said YES! To help out, I created a Whole30 weekly menu plan just for the single, working woman! Because these meals only need to be one serving, my regular menu planning system won’t work. Instead, I chose 3 different dinner meals with each meal being eaten twice that week. The meals I chose can easily be cooked in servings of 4. You will eat half of what you prepare during the current week and freeze the other half. The half that you froze can be utilized 2 weeks later (skip a week so that you don’t get bored eating the same foods). Saturday night is a 4th meal, with its leftovers for the following Sunday night.
Getting accustomed to eating the Whole30 way can be a bit of a culture shock, especially if you are used to grabbing something quick to eat or driving through a restaurant and picking something up. But, remember that your health is worth it! It’s only for 30 days. Anyone can do it for 30 days, right?
A few tips I thought of along the way:
Sunday is your prep day for the following week’s lunch salads. Buy bagged salad and repackage in individual sized bowls so that all you have to do is grab a bowl on your way out the door to work. Buy bigger bowls than you are accustomed to. If you compare food quantities, you will almost always eat a larger quantity of salad than you would a regular meal. On Monday morning, take your week’s dressing and enough silverware for the week and keep at work.
While Whole30 discourages snacking, keep nuts and Larabars on hand that first week while you are adjusting to eating the Whole30 way. You will feel hungry. It’s normal as your body adjusts to a less carb-heavy diet.
Baked Potato or Baked Sweet Potato-cook in microwave, top with ghee
Roast-cook in crock pot, freeze half in individual sized portions (can use Ziploc bags or plastic bowls)
Chicken Breasts and Thighs-buy bag of individually frozen pieces
CauliRice-buy Green Giant Chopped Cauliflower in the freezer section, cook in electric skillet, season just like you would rice.
Beef Stew-put beef stew meat and veggies in crock pot (use whichever bag of frozen veggies that you like , plus maybe a cut up potato or 2). Add in 1 bay leaf, 1 t. thyme, and 1 t. basil. If you enjoy tomatoes in your beef stew (and I do!), add in 1 can diced tomatoes when you get home from work. Freeze half in individual sized portions. Do not use prepackaged beef stew seasoning. It will have wheat in it.
Tuna Salad-buy boiled eggs at your local grocery store and a jar of pickle relish. Use Trader Joe’s mayo. Easy peasy!
Lunch Salad ideas-
“Waldorf salad” – lettuce, cut up apple, walnuts
Chef Salad – lettuce, tomato, avocado, ham (lunch meat)
“Leftovers” Salad – put meat from previous night’s dinner with your salad
- Tessamae’s salad dressing, found in the refrigerated section
- eggs (for breakfast)
- boiled eggs
- almond butter
- pickle relish (dill, not sweet)
- bagged salad (enough for a week)
- potatoes (both for baked potatoes and one for beef stew)
- sweet potatoes
- baby carrots
- lunch meat
- chicken thighs
- chicken breasts
- stew meat
- potato chips
- frozen, chopped cauliflower
- frozen, mixed veggies
- frozen veggie (to go with sautéed chicken)
- Trader Joe’s brand mayo
- ghee (or clarified butter, same thing)
You are going to end up with at least 2 weeks worth of food out of the first week of cooking. I will post a 2nd menu in a few days.
Bonus-Everything I listed can be cooked in either the crock pot or an electric skillet.