January Whole30 Week 2

   Congratulations on making it to week two of your Whole30!  At this point, I am sure you are seeing the value of meal prep and planning.  This not only makes food shopping easier, but also makes weeknight meals come together in a snap and without all the cleanup.  You may also be realizing the benefits of rotating your menu for each week.  This does not mean you need to have a different dish every night of the week, (I love cooking in bulk and having leftovers),but it is a good idea to try a few new recipes each week or change the variation of something (ex. baked eggs) to keep things exciting and to keep you looking forward to your next meal.    

   This past week, it took me a few days to figure out how big to make my portion sizes to keep my hunger at bay and avoid over-snacking in the afternoon.  I find that if I feel full, it helps to steer away cravings or overeating my version of compliant “foods-with-no-breaks” ( in my case, this means nut butters, nuts and dried fruit).

Here are a few tips to help battle your cravings:

  • Physically remove the temptation from your sight, or remove yourself from the area
  • Create a list of things you can do to distract yourself to let the craving pass (cravings usually last 3-5 minutes)
    • Make a phone call
    • Read a few pages in a book
    • Take a short walk
    • Organize something
    • Rest
    • Do some sit-ups
  • Drink a glass of water

If some time has passed and you still find yourself to be hungry, eat a healthy snack.  The Whole30 trick to determine if you’re actually hungry or just craving something is to ask yourself “am I hungry enough to eat steamed fish and broccoli right now”?  If the answer is “no”, then it is just a craving and you should continue to distract yourself.  If you responded “yes” then have a snack.  I enjoy guacamole with vegetables,or leftover roasted veggies.   Just remember, you do not want to use fruit or dried fruit to succumb to a sugar craving.  Our bodies remember that we craved sugar and got sugar whether it’s from a candy bar or a piece of fruit. ( And yes, I know, this is easier said than done!)
This weekend’s meal prep:

Week 2 Menu:

Sunday, January 7:

   Breakfast:

  • Fried eggs
  • Sautéed asparagus

   Lunch:

   Tuna Salad

  • 2 tbsp sunflower seeds
  • 2 tbsp raisins
  • 1 tbsp avocado oil
  • Pinch of salt

   Dinner:

  • Burger over lettuce with sautéed onions, mushroom and avocado

 

Monday, January 8:

   Breakfast:

   Lunch:

   Dinner:

Tuesday, January 9:

   Breakfast:

   Lunch:

   Dinner:

  • Paleo Sloppy Joes using ground turkey instead of beef served over lettuce and roasted sweet potatoes

Wednesday, January 10:

   Breakfast:

  • Paleo Breakfast Casserole

   Lunch:

   Dinner:

  • Leftover meatballs over roasted spaghetti squash

Thursday, January 11:

   Breakfast:

  • Paleo Breakfast Casserole

   Lunch: 

   Dinner:

Friday, January 12:

   Breakfast:

  • Paleo Breakfast Casserole

   Lunch:

  • Out to lunch will coworkers- Ill order some variation of salad with grilled chicken dressed with olive oil

   Dinner:

  • Take out – will order a salad or grilled meat or fish with a side of vegetables

Saturday, January 13:

   Breakfast:

  • Fried eggs
  • Sauteed asparagus

   Lunch:

   Tuna Salad

  • 2 tbsp sunflower seeds
  • 2 tbsp raisins
  • 1 tbsp avocado oil
  • Pinch of salt

   Dinner:

  • Dinner Out: Will order grilled meat or fish with a side of vegetables

Weekly Snacks:

  • Banana with almond butter
  • Apple
  • Apple with almond butter
  • RxBar
  • Mixed nuts and dried fruit
  • Guacamole with vegetable

Stay strong during week 2!

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