Beginning the Whole30 Program with a Shopping List and Recipes

A simple start…
Scroll down to find these recipes, a simple shopping list and a few extras!

Lately I have seen a lot of information on the Whole30 Program. I’ve tried to figure out a reason to not do it. The only reason I can see is that I really like pancakes. Whoa! That is eye opening.

We already eat fairly clean around here. I would say that we have about an 80-85% clean eating record on any given week. But! I am seeing that we are still using more natural sugar than I would like. I’m talking about honey, maple syrup and coconut sugar, etc. And because I have this background as a Pastry Chef…I try to recreate things I love to make with healthier ingredients. I’ve done this for years. Back in the late 90s I was the family member that would bring black bean brownies or grain free this or that cookies to a gathering. It’s like the country singer Barbara Mandrell sings, “I was country, when country wasn’t cool.”
At least in my circle it wasn’t cool. It all started when I met Marilu Henner. My family thought I was a “health nut.” No dairy, no sugar, no red meat. I did not even eat chicken. The worst…no caffeine. But information and attitudes about certain foods have changed. I am having my coffee. Really good French Pressed, dark roast, delicious coffee.
So, my house is getting ready for the Whole30 plan. It’s really not a crazy idea. When you think about it like this…would you pour gasoline or water on your beautiful plants and green lawn? It’s really the same idea for your body. We would be concerned about a person that put gasoline on their lawn. It needs the right food and fuel to grow properly, be healthy and thrive! That’s like your body. It needs the right source of fuel and nutrients to grow and thrive. Or as my action hero husband put it, “would you build your house with the worst materials you could find or the best? This is your house.”
And it’s really something, possibly the one and only thing, that you have FULL control over. What you feed your body.
So with that said. I hope to part ways with my new love of coconut flour pancakes for a while. Oh, and maple syrup.
We are going to share triumphs and failures. Successes and ideas. I will be referencing some fantastic blogs that I’ve discovered and trying their recipes and ideas to share with you. We will try to find kid approved ways to enjoy this program as well.  For now we will start with a shopping list. A fail to plan is a plan to fail. So here we go!!
Shopping. Get your shopping done. You can make this work almost anywhere!
I did all of my shopping at Target. That’s the closest store to my house. It’s not even a Super Target. You can do this.
Here’s a list of typical things to get started.
Meat, Fish and Poultry
Sirloin steaks
Chicken breast, they have some good choices. (Some are a little pricier. But worth it)
Ground turkey
Aidells chicken and apple sausage
Wild caught sockeye salmon, frozen
Wild caught mahi mahi, frozen
Turkey burgers, frozen, check the labels. Target has turkey burgers that have 2 ingredients, Turkey and Rosemary Extract
Canned Tuna, wild caught is best

Fruits and Vegetables
Berries, all kinds~blueberries, strawberries, raspberries, blackberries
Organic Spinach
Romaine Lettuce
Snap peas
Bell peppers
Frozen Organic Chopped Spinach
Mushrooms, Baby Portabella
Organic grape tomatoes
Sweet Potatoes for the adults
Red Potatoes for the kids…I bake these and then mix into mashed cauliflower so they don’t notice the cauliflower.Nuts and stuff…
Sun-dried tomatoes in olive oil

Raw mixed nuts
Raw almonds
Freeze dried strawberries, Only one ingredient! Strawberries!  (perfect for a crunch in your salad)
Eggs and Milk (dairy free)
Eggs, organic free range
Egg whites
Coconut Milk, Full fat, canned
Oils and Flours
Olive oil, light and extra virgin
Coconut oil
Coconut flour
Almond flourMy Target did not have organic Ghee, I purchased that a while back at my local Publix.

They have plenty of spices and seasonings and also fresh herbs in the produce section.I prepped a little when I got home from the store. Using my indoor grill, I tossed my sliced bell peppers in olive oil and just grilled them. Now, these are ready to go to add into eggs, on top of any meat…really anything.

I made some Mayonnaise. It’s not hard.

1 egg
1/4 tsp garlic powder
1/2 tsp mustard powder
1/2 tsp kosher salt
3/4 cup light olive oil, not extra virgin
lemon juice

Use your blender or an immersion blender. Bring all ingredients (the egg) to room temperature.
Blend the egg, garlic, mustard powder, salt. Then stream the olive oil while the blender is running until you have a thick emulsified mixture. Add the lemon juice. Whisk. Check seasonings. Now you can add more of any of the seasonings that you like.

This is a great base for chicken salad, tuna, to make a quick sauce. It has no added sugar and no restricted oils…nothing weird. It tastes amazingly better than any store bought mayo you will ever buy. Store in an airtight container. The best way to know how long it will last is to use the date on your eggs. That tip comes from The Clothes Makes the Girl…and it’s just a good culinary rule that’s normally practiced. When they expire, so does you mayo.

If you use an immersion blender. It takes all of 30 seconds. Just place all ingredients in a clean wide mouth jar or bowl. Let it come to room temperature. Blend. Store. Enjoy.
I always whisked my mayo together by hand. Old chef rules die hard. I feel like my mayo-elbow whisking induced pain made a silkier mayo, but I can embrace convenience.

Here is our meal from last night.

Grilled chicken, marinated with a little lemon juice and olive oil.
Seasoned with dill, garlic, lemon zest, lime zest, kosher salt and black pepper

Grill the chicken for about 6 minutes per side. You will know when to turn them over when you see the juices start to push through the top.

Grilled bell Peppers and Asparagus.
This is simple!
Toss in olive oil, salt and pepper, grill. You can also Roast for 10 minutes in a hot oven. 450 degrees.
Squeeze a little lemon juice over the Asparagus when it come off the grill.

The leftover Sliced Sweet Potato Buns became a cold potato salad
Sweet Potato Lime Salad

Chop the sweet potatoes, toss in a spoon of homemade mayo and lime juice. The amount for the mayo will depend on how creamy you want your salad. Start with a little and taste as you go. Kosher salt and black pepper.
Add a little lime zest over the top.
The sweet potato and the tangy lime are fantastic together.


If this is all new to you too…check out the website, maybe get the book. Look into some of the associated blogs for more recipes and ideas. But above all, just try to focus on good whole foods.
I started by eliminating one thing at a time. I started with refined white sugar, white flour, and packaged foods. Just by eliminating one thing at a time, you will notice a difference in how you feel.
We all know sugar is hard to avoid. But it can be done. Reach for a banana, orange, or whatever is the most fragrant and beautiful piece of fruit you can find. If it’s not organic, just wash it.
Just eat Real Food!Do something kind for someone today. That makes you feel really good too!

Have a Marvelous Monday!
We are!


2 comments on “Beginning the Whole30 Program with a Shopping List and Recipes

  1. Pingback: Roasted Sweet and Red Potato Salad | The Melody of Cooking

  2. Pingback: Simple Summer Salmon Supper | The Melody of Cooking

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