A Week of Whole30 Meals In 2 Hours

In case you missed it, I shared all about my meal planning strategy in my Instagram stories this weekend! I saved it in my story highlights as "Meal Plan" so that you can use it as a reference. I've been meaning to type up a blog post about this for many months, but this will have to suffice for now! I also brought you along in my kitchen to show you how I made all of this week's food (20 meals total, 10 each for me and my husband, plus 5 no-cook meals for each of us) in two hours!! Hint: it includes multi-tasking and LOTS of dishes. 

Here are a few key strategies that I use to cook a lot of food in a short period of time:

-I keep my recipes simple. Nothing that can't stand a few extra minutes on a burner or in the oven, because I'm not that precise when I'm batch cooking.

-I'm almost always using my Instant Pot, both racks of my oven, and multiple burners on my stove at the same time. 

-If I can make it a one-pot meal, I do! For example, when I made stir-fry for my husband this week, the chicken, rice, and veggies all got mixed together. 

-When I'm done cooking, I portion the food right into single serving dishes so that I don't have to do it later. 

Here's what's on the meal plan this week:

Breakfast: Simple Chicken Soup // You can find the recipe in this post, but this time I pulled the chicken out of the IP and just put the veggies right in. I cooked on high for 10 minutes, then added the chicken back in and it was done! 

Lunch: No-Cook // True Story deli turkey, a soft boiled Vital Farms egg, a handful of Nourishing Nutz, an apple, and a bottle of Zupa Noma! ("wholedailylife" for 15%)

Dinner: Meatballs + Veggies // I used my Basic Meatball recipe (and added in about 1/2 cup mashed cooked sweet potato to keep them tender) and served them with some roasted zucchini (350 degrees x 25 minutes), steamed haricot vert, and some Melted Sweet Potatoes that have been lingering in my freezer!

ALSO. I almost always have something else when I get home. It totally depends on what I'm feeling like, but it might be a bar, a shake, some eggs, some leftovers, etc. These things don't usually make it into the meal prep picture, but I realized this was misleading because it looked like all I was eating in a day was what was in the photo! If I'm hungry, I eat. My focus is on nourishing my body, not depriving it. 

Have a great week!

-Tracey

To-Do List 101 + Weekly Meal Plan

Does your to-do list stress you out?

I used to be the master of making the never-ending to-do list. (Type-A problems, right?!) I put everything on one list that I would look at each day and try to cross off as many things as possible, before transferring the leftovers to a new list for the next week.

While this strategy was effective in making sure that I eventually got most of these things done, the down-side is that I felt constantly stressed out by the list that was never finished. I never felt like I was able to end my work for the day because there was always more on the list. 

Well, if you don't know, now you do: there is a definite connection between chronic stress and illness. Stress affects our hormones, and our hormones influence things like autoimmunity, digestion, and much more.

At the beginning of my health journey, I had a practitioner tell me that I needed to reduce my stress. She recommended walking, taking baths, sitting outside, etc. and I thought "All of that is well and good, but I'm busy! How am I going to work those things in on a daily basis?!" While I did start to implement those things as I was able, I also took a look at the other things that were causing my stress, and my to-do list was one of them. 

So, I changed my strategy. 

Now, I'm not perfect at this (as evidenced by the fact that just today I added a couple of items above my "top three"), but here's what I do now. Instead of writing everything out as one long list, I write out my list day by day (duh, why didn't I think of this before??). More importantly, I choose three top priority items. We see a lot of big names and successful people who do this. They prioritize three things that if they get nothing else done that day, they would have accomplished what they needed to. 

That doesn't necessarily mean that I only have three things on my list, I always have more than that. But my focus is on those top three. If I have the time and energy, then I tackle some others. 

The difference that this has made for me is in giving me the freedom to "close the list" and be done for the day. I don't feel like I need to accomplish the entire thing and take on the world all in one day. It gives my mind (and therefore my body) permission to relax, which is essential for good health!

Do you have a strategy when it comes to how you organize your day? I'd love to hear about it over on this meal prep post on Instagram!

This Week's Meal Plan:

Breakfast: Batch Prep Frittata + Roasted Sweet Potatoes // This is one of the recipes that I shared during my Whole30 Recipes takeover! You can find it here. I used some Whole30 compliant chicken sausage for extra protein and added chopped spinach!

Lunch: No-Cook Meal // I'm on product overload at my house after all of the samples I got from Expo, so I'm using them up during my weekday lunches! I have a variety of Whole30 compliant meat sticks and bars from some of my favorite brands, a bottle of Zupa for veggies ("wholedailylife" for 15% off), and some Amazi baked plantain chips! These chips are not Whole30 compliant because they are a "chip," but they are delicious and have completely clean ingredients. They have AIP options as well. If you're on the Whole30, simply sub these for a piece of fruit each day!

Dinner: Yai's Thai Curry with Chicken // This is another recipe that I shared during my Whole30 Recipes takeover! You can find the recipe here. My favorite trick is using the white sweet potato to chicken and extend the curry sauce. It makes it extra creamy!

I also shared in my stories last week that if I'm hungry, I do have another mini meal when I get home from work, usually some combination of a protein and veggies or fruit, or sometimes a bar. When we're eating real food, our bodies are smart about letting us know when we need more and when we've had enough! If you're legitimately hungry, please nourish your body and give it more food! Every week (and every day) is different.

Have a great week!

-Tracey

Whole30 Recipes Recap, 3 Giveaways, and This Week's Meal Plan

Whole30 Recipes...whoa.

Hosting the Whole30 Recipes account this past week was exciting, humbling, informative, and FUN all at the same time. Can I just say what an amazing community there is around the Whole30?? I was able to genuinely connect with so many of you who have changed your life using real food, and I was impressed and amazed time and time again as I read and listened to your stories.

There were a couple of highlights to the week:

1. I shared my meal planning strategy on the Whole30 Recipes page! If you missed it, I saved it to the story highlights there for reference. I'll probably share this on my personal page at some point too. 

2. I did my first Instagram live on my WholeDailyLife page and shared all about my experience with Hashimoto's, SIBO, AIP, and more. I can't save this one to my highlights, but I have it saved on my phone, so if you missed it and you want the information, just email me and I'll figure out a way to get it to you!

3. I ran three amazing giveaways! They're still open, but the first one (for a Le'Creuset 5.5 quart dutch oven) closes Tuesday at noon PST, so head over to this post to enter! I'm also giving away a $150 box of products to US Wellness Meats (enter here) and a $50 credit to Barefoot Provisions (enter here)!

If you're new to my page, you can expect to find lots of easy recipes (both Whole30 and Food Freedom), simple meal plans, and information about holistic and integrative nutrition. I also share tips for wellness, both physical and emotional, discount codes and product recommendations, and give lots of behind the scenes glimpses into my daily life. If there's ever anything that you want to know more about, I'm all ears, just send me an email!

Speaking of codes, US Wellness is giving my readers 15% off with the code "WDLW30" through the end of March, good for one use per customer. Nut crumbs has also given me a 15% off code, "wholedailylife," for use on their website! Lastly, if you've seen me sharing about my nutpods code, I've had it wrong this whole time!! It's actually "TRACEY25," good for 25% off through the end of March!

I'm honored that I have this platform from which to share my experience, and hopefully to encourage others out there who are going through the same things. I have found such value in the online community (specifically those using therapeutic diets for chronic health conditions) and it is a privilege to be able to give back!

Here's what's on the menu for the week:

Breakfast: Frozen Leftovers // I have a few portions of frozen leftover chicken soup and skillet hash from the week I went to Expo West, so I'm using those up. The skillet hash recipe is here, and I'll have it topped with homemade sauerkraut. The chicken soup recipe is very simple: put a 3-4# whole chicken in the Instant Pot and cover with filtered water, then cook on manual high for 30 minutes, and allow pressure to release naturally. Remove the chicken carefully and transfer the broth to a large pot on the stovetop. Add 1# chopped carrots, about 4 cups of chopped celery, about 5 cups chopped white sweet potato, 2 tsp salt, and bring to a simmer. Let cook for 10 minutes, then add 1# chopped zucchini and simmer 5 more minutes. While the pot is simmering, pull the chicken off of the bone and add to the pot. Save the bones for future use. When the veggies are tender to your preference, it's done!

Lunch: Tuna Cakes + Zupa Noma + RXBAR // This Tuna Cake recipe by Nom Nom Paleo is one of my most used when I need an easy grab and go protein. They sound odd, but I promise they're delicious! I'll be having these with a bottle of Zupa Noma for some easy veggies! ("wholedailylife" for 15% off) I also packed a mini RXBAR in case I need something mid-day.

Dinner: Pulled Chicken with Roasted Veggies // This is a pretty typical meal for me, batch prepped protein with roasted veggies! Asparagus was on sale this week and carrots are a go-to. I roasted both in the oven at 400 until golden. For the chicken, I cut up about 2# of chicken breasts into large chunks and put them in the bowl of my Instant Pot, then topped with about half of a bottle of Primal Kitchen's honey mustard dressing. (They have lots of other options as well that are Whole30 compliant.) Cook on manual for 12 minutes, then allow the pressure to release naturally (otherwise the meat will get tough). Shred with two forks, then add the rest of the bottle of dressing to boost the flavor!

As always, I store my food in these Pyrex dishes and reheat in my Hot Logic Mini. Some days I'm hungrier than others, usually depending on my workout that day, so if this isn't enough food, I don't hesitate to add a mini meal as well!

Alright my friends, I'm signing off to go spend some time outside. I'm so glad you're here, and look forward to what's to come!

-Tracey

Go-To Skillet Hash Recipe + Whole30 Compliant Meal Plan

Talk about a whirlwind of a few weeks, we found out in mid-January that our landlord was selling our condo, and that we would need to move within the month!! Fortunately we applied and got accepted to an apartment until that is very close to our old place, which meant that the past few weeks have been a blur of cleaning out, packing, moving, and organizing. We've been in our new apartment for just over a week now, and I'm still in the phase of opening every drawer before I find the one I need, and walking into every room before I get something done...but we'll get there!

With all the hustle and bustle, I've been keeping meal prep very simple and relying on lots of my favorite staples like Zupanoma and Ayobayo. I've been doing smoothies for breakfast, and some kind of one-pot meal for dinner. This week looks about the same, although I did decide to cook up something warm for breakfast instead. I was probably craving a change from smoothies (which are a go-to for me when I'm busy), and also something warm, because we are still without any heat in our apartment.

Here's my Go-To Skillet Hash recipe:

1.5-2# ground bison, beef, pork, or mixture (this week I used pork and beef from US Wellness)

2 tbsp olive oil (I use Kasandrinos)

2 cups sliced mushrooms 

1 medium yellow onion, diced small (about 1 heaping cup)

4 cloves garlic, minced

1 tsp dried sage

1 tsp dried thyme

1 tsp dried rosemary

1 tsp dried oregano

1.5 tsp salt

3 cups butternut squash or sweet potato (shredded or diced small)

5oz bag baby spinach, roughly chopped

3 medium zucchini, diced (about 3 cups)

Sauerkraut, to serve

1.     Place large skillet (or Le’Creuset pot) over medium heat. Add olive oil and diced onion. Cook until onion softens, about 7 minutes.

2.     Add ground meat to the skillet, breaking up the chunks as it cooks.

3.     When meat is cooked, add minced garlic, sage, thyme, rosemary, oregano, and salt. Stir to combine.

4.     Add mushrooms and butternut squash; cover and let cook for 5 minutes, then stir. Add zucchini. Continue to cook until veggies are soft to preference. Stir the spinach into the mixture and allow it to wilt.

5.     Serve topped with sauerkraut.

I love this recipe because it's a one-pot meal and it makes multiple servings! I portion out into Pyrex dishes and re-heat each morning in my Hot Logic Mini. It's a veg-heavy and very filling way to start the day!

Here's the rest of this week's meal plan:

Breakfast: Skillet Hash

Lunch: Tuna Cakes with Steamed Haricot Vert // Way back in the day I discovered Nom Nom Paleo's recipe for Spicy Tuna Cakes, and I've been making unmeasured versions ever since. 

Dinner: Yai's Thai Yellow Curry // I tried something new this week, and I loved how it turned out! I usually add an additional can of coconut milk to the jar of curry, but this week I steamed some white sweet potato and blended that with the sauce instead! It made it thick and creamy and was an easy way to boost the veggie content of the meal! I also have yellow squash, carrots, and chicken mixed in, with a heap of cilantro on top. 

Snack: RXBAR + Zupanoma // "wholedailylife" for 15% off Zupa! They're a perfect snack and an easy way to boost your veggie intake during the day!

Have a great week, my friends!

-Tracey

Whole30 Meal Prep + Last Chance Discount!

Hi friends! 

I'm working on a big project that will be coming up in March (I'll be sharing more about that soon), but let's just say that I've been doing A LOT of cooking and A LOT of dishes!! (Did you see my recent story about how we bought a 10-pack of our favorite Meyer's Clean Day Iowa Pine dish soap?? Believe it or not, that wasn't even my idea, but I'm not complaining!) As such, I've been keeping my meal preps pretty simple, which is totally my style, as you already know. 

HERE'S THIS WEEK'S EASY, WHOLE30 COMPLIANT MEAL PLAN:

Breakfast: Smoothies with Collagen // I know that smoothies are not a preferred food on the W30, but sometimes ya gotta do what ya gotta do, right? I'll be using baby spinach, frozen steamed cauliflower (which didn't make it into the photo), and frozen cherries/blueberries as the base. I'll add in some of my homemade COYO for fat and I'll be using Vital Proteins collagen peptides as protein. Easy peasy. 

Lunch: Basic Meatballs with Veggies // You can find my basic meatball recipe here, but this week, I added in a twist! When you're mixing them up, add in about 1/3 cup mashed sweet potato or winter squash. This helps to keep them tender! As always, I source my meat from US Wellness Meats. I order in bulk and they ship right to my house! For the veggies, I simply roasted a bag of cauliflower rice in the oven with a drizzle of Kasandrinos olive oil until golden, roasted some carrot coins in Dignity Coconuts coconut oil (discovered this company at Expo East and I'm SO GLAD that I did! Their product tastes amazing and they are working to make a difference in poverty around the world), and made some crispy kale. 

Dinner: Spaghetti Squash Taco Boats // Recipe coming soon, as part of the project that I'm working on! However, here's the gist: I steamed a spaghetti squash in my Instant Pot (seriously the best thing ever, so much easier than baking!! 7 minutes on steam, and DONE), filled it with some US Wellness Meats ground beef that I seasoned with taco seasoning, added some tomato sauce, topped with sautéed bell peppers, and added cilantro and avocado. Can you picture it? The real thing is much prettier than this meal prep version!

Snack: Zupa + Ayobayo or RXBar // HERE'S THE SPECIAL ANNOUNCEMENT!! The promo for 4 FREE BOTTLES of Zupa ends tomorrow, on 1/23/18. Seriously guys, this is a steal of a deal and Zupa let me know that they won't have a promo like this for a long time. Use the code "fourfree" to get the 4 free bottles, and don't forget to add the code "wholedailylife" for 15% off of everything else! (That code won't go away, thank goodness!) Also, I know I mentioned the Ayobayo Droewors jerky last week, and I'm still loving it. And of course, RXBar, which is a great emergency food to keep on hand. 

Have a great and healthy week!

-Tracey