Whole30 or Whole7?

Whole30 or Whole7?

If you guys follow me on Instagram, you know that I started my Whole30 journey last week with my friend Joelle. While we were away in Vermont over-indulging in delicious food and wine-glasses full of Smartfood we decided we were going to start eating healthy! If you haven’t heard of the Whole30 before, its a 30-day program where you cut out all sugars, grains, legumes and dairy to reset your body, eliminate cravings and just to eat better. I knew it was going to be hard. Take it from someone who has the BIGGEST sweet tooth of life, I literally would eat cake and cookies for breakfast, I always leave room for dessert and always have sugar in my coffee.

Heading into my first week of the Whole30, I knew that meal planning was KEY. Eating on-the-go and improvising was not going to work for me. I don’t usually cook a lot of meals, maybe once a week, most days we graze or we eat out. So last Monday I researched delicious and easy recipes and started my meal planning!

Here’s a breakdown of my meal plan for the week!

Whole30 Meal plan | My Miaou

Fast forward one week…

 

So now is when I confess that my journey on the Whole30 has come to an end.. it was more like the Whole7. I did it for one whole week and let me tell you.. it was hard. But that’s not the real reason why I’ve decided to “quit”. Baking is my passion, it’s also my business but most importantly, it’s my therapy. It’s what I gravitate towards when I’m having a stressful day, when I want to be creative, where I get inspired and it’s what makes me happy. The thought of not being able to do any of that was something I wasn’t ready to give up. Even though the Whole30 only lasted one week for me, the past week as taught so many things but I wanted to share the top three with you.

Number One

Meal planning is KEY. I never understood why everyone was so gung-ho about meal planning. I get it now. It makes life so much easier. You spend one day figuring out your meals for the week, groceries you’ll need and you’ll always have something to eat. It’ll help you stay on track with the Whole30 so you’re less likely to cheat.

Number Two

There is literally sugar in everything. Even though I am quitting the Whole30 so that I can continue to bake, it has taught me the importance of reading labels. Products you never thought would or should contain sugar, have sugar. For example iodized salt contains dextrose-which is a sugar and I have yet to find chicken stock that does not contain sugar. Crazy right?

Number Three

Everyone needs an Instant Pot. It will literally change your life. I’m not very adventurous with cooking because I find recipes that I like and then stick to them because I learn the process and streamline how many pots, pans and cooking tools I need. With the Instant Pot, you can make a meal from start to finish in 30 minutes and cook, sauté and do everything you need in ONE pot. Go. Get. One!!! This is the exact one I purchased from Canadian Tire.

 

I want to thank everyone who’s supported me and sent me the sweetest message as I was starting my Whole30 journey but all is not lost! I wanted to share with you my entire meal plan and the recipes that got me through the week.

 

Breakfast

Whole30 Green Shashuka with Eggs

Who doesn't love eggs for breakfast? This one skillet recipe is super simple to make and takes less than 20 minutes to put together. Full of healthy greens and topped with delicious runny eggs.

Course Breakfast
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
Servings 2 servings

Ingredients

  • 2 tbsp extra virgin olive oil
  • 1/2 onion
  • 1 cup brussels sprouts
  • 1/2 zuchinni grated
  • 1/4 cup cilantro
  • 1 cup spinach
  • 2 garlic cloves minced
  • 1 tsp ground cumin
  • salt + pepper to taste
  • 3 eggs
  • 1/2 avocado

Instructions

  1. Preheat oven to 375*F. Warm a cast iron skillet on medium-high heat, I used an 8.5" skillet.

  2. Heat the oil, add the diced onion, garlic and cumin and sauté for a minute.

    Add the brussel sprouts, zuchinni, cilantro and spinach.

  3. Sauteé until the spinach wilts. Add salt and pepper to taste.

  4. Carefully crack the eggs over top of the bed of greens. Bake in the oven for 5-8 minutes depending on how you like your eggs.

  5. Serve warm with sliced avocado on top.

Whole30 Banana Cinnamon Chia Seed Pudding

The perfect breakfast to fuel you through the day. Chia seed pudding is so easy to make and is so good for you. The best part is you can customize it with whatever toppings you like.

Course Breakfast
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving

Ingredients

  • 1/4 cup chia seeds
  • 1 1/2 cups nut milk I used homemade almond milk
  • 1/2 large banana mashed
  • 1/4 tsp cinnamon
  • pinch salt

Instructions

  1. In a mason jar, add the chia seeds, nut milk, mashed banana, cinnamon and salt. Place lid on jar and shake to combine.

    Leave the jar in the fridge overnight.

  2. In the morning, give it a little shake. Top with fresh bananas, blueberries, almond butter, chopped almonds and coconut.

    Enjoy!

Recipe Notes

There are so many ways to play with your chia seed pudding. Add different fruits, nuts, spices. Make it the way you want to eat it.

Whole30 Sweet Potato, Carrot and Bacon Hash

This sweet potato, carrot and bacon hash is hearty, delicious and will keep you full all morning.

Course Breakfast
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2 servings

Ingredients

  • 6 pieces bacon diced
  • 1/2 large onion
  • 2 garlic cloves minced
  • 1 large sweet potato cut into small chunks
  • 1-2 carrots diced
  • 1/2 jalopeno diced
  • 1/2 tsp paprika
  • salt + pepper to taste
  • 2 eggs

Instructions

  1. Bring a small pot of water to a boil. Add the sweet potato and boil until almost tender.

  2. In a skillet on medium high heat, fry the bacon until crisp. Remove the bacon from the skillet, leave the bacon fat.

  3. Add the onion, diced carrots and sauté until the onions are translucent and at the carrots are tender. Add the sweet potato, garlic, jalopeño, paprika salt and pepper.

  4. Add the bacon back into the hash and sauté to warm through.

    Fry up 2 eggs and serve on top of hash. Enjoy!

Main Courses

Whole30 Chicken Tortilla-less Soup

This Chicken Tortilla-less Soup is a twist on a southwest soup. Tender, shredded chicken in a creamy tomato broth.

Course Main Course, Soup
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings

Ingredients

  • 2-3 large chicken breasts boneless and diced into small chunks
  • 2 tbsp extra virgin olive oil
  • 1 medium onion diced
  • 4 garlic cloves minced
  • 1 jalopeño diced
  • 1 red bell pepper sliced
  • 2 1/2 tsp ground cumin
  • 1/2 tsp oregano
  • 2 tsp chili powder
  • 2 tsp salt
  • 1/2 tsp fresh cracked pepper
  • 4 cups vegetable broth
  • 1 can tomato puree
  • 1/2 lime
  • 1/4 cup cilantro chopped

Instructions

  1. In the Instant Pot on the sauté function, add the oil and the onions and sauté until the onions are translucent. 

  2. Add the chicken, jalopeño, garlic, cumin, oregano, chili powder salt and pepper. Stir until the chicken is slightly browned and the spices are fragrant. About 3-4 minutes.

  3. Next, add the red bell pepper and the vegetable broth. Give the soup a good stir and place the lid on the Instant Pot. Set the Instant Pot to Meat/Stew and pressure cook for 20 minutes.

  4. Once the timer goes off, carefully release the steam.

  5. Squeeze the half lime and add the freshly chopped cilantro to the soup. Serve hot and enjoy!

Recipe Notes

You don't need an Instant Pot for this recipe. Simply use a dutch oven and follow the recipe.

  • Make sure to dice the chicken into smaller chunks since the chicken wont be shredded.
  • Once you add the broth, bring the mixture up to a boil, place a lid on the pot and lower the heat and let simmer for 15-20 minutes until the chicken is fully cooked.

Whole30 Shrimp Fried Cauliflower Rice

Whole30 approved shrimp fried cauliflower rice. Super easy and delicious!

Course Main Course
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 servings

Ingredients

  • 2 tbsp extra virgin olive oil
  • 1 large onion diced
  • 2 garlic cloves minced
  • 12 oz shrimp I used one bag of frozen, raw shrimp
  • 1 carrot diced
  • 1 1/2 cup snow peas cut in half
  • 1 red bell pepper diced
  • 4 cups cauliflower rice
  • 2 thai chilies diced
  • 2 eggs
  • 1 stalk green onion chopped
  • 1/4 cup coconut aminos also known as coconut soy sauce
  • salt + pepper to taste

Instructions

  1. In a large pan/pot/wok, sauté the onions in oil until translucent. Add the garlic, shrimp and a pinch of salt.

    Remove just the shrimp once cooked.

  2. Add the carrots, snow peas, bell pepper and Thai chilies. Sauté until tender.

    Add the cauliflower rice and mix to combine.

  3. Add the coconut aminos, salt and pepper to taste. If you find the rice is dry, add a touch more of the coconut aminos.

  4. Add the shrimp back to the fried rice and add the fresh green onions.

  5. In a small frying pan, add a splash of extra virgin olive oil and scramble the eggs.

    Add the eggs to the fried rice once its cooked.

  6. Serve hot and enjoy!

Thai Coconut Curry Soup

This Thai curry soup is another one-Instant-pot wonder! It's creamy, zesty and so good. Full of chicken, vegetables and Whole30 approved!

Course Main Course
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4 servings

Ingredients

  • 2 large chicken breasts cut into large chunks
  • 2 tbsp extra virgin olive oil
  • 1 medium onion
  • 2 Thai chilies chopped
  • 1 large carrot cut into rounds
  • 1/2 red bell pepper sliced
  • 1 cup snow peas
  • 2 tbsp green curry paste
  • 4 cups vegetable broth
  • salt + pepper to taste
  • 1/4 cup coconut cream
  • 1/2 lime
  • 4 handfuls baby spinach

Instructions

  1. In your Instant Pot on the sauté function, heat the oil, add the onion, chicken, salt and pepper to season.

  2. Add the carrots, Thai chilies, red bell pepper and snow peas.

  3. Mix in the green curry paste and vegetable broth.

    Place the lid on the Instant Pot and set to Meat/Stew for 20 minutes.

  4. When the timer goes off, carefully release the steam.

  5. Pour in the coconut cream and the juice of half a lime.

  6. Serve the Thai curry soup on a bed of baby spinach. Enjoy!

Recipe Notes

This recipe can be made without an Instant Pot. I would just cut the chicken into bite size chunks suitable for a soup.

Follow the recipe for stovetop Thai curry soup, bring the mixture to a boil, then simmer with the lid on for 15-20 minutes until the chicken is cooked and the vegetables are tender.

Serve the soup on a bed of baby spinach or zucchini noodles.

 

Whole30 Meatballs simmered in Tomato Sauce

This super easy meatball recipe is Whole30 approved and so hearty! Takes a little over 30 minutes to prep from start to finish. Make this for dinner tonight!

Course Main Course
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 6 servings

Ingredients

  • 2 tbsp extra virgin olive oil
  • 1 1/2 onions finely diced
  • 1 lb lean ground beef
  • 1 lb ground pork
  • 1/3 cup coconut flour
  • 1/3 cup coconut milk
  • 2 large eggs
  • 1/4 cup cilantro finely chopped
  • 2 garlic cloves
  • 4 tsp salt divided
  • 1/2 tsp fresh cracked pepper
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1 tsp crushed chili flakes
  • 1 can diced tomatoes
  • 1 can crushed tomatoes

Instructions

  1. Turn your Instant Pot to the sauté function, heat the oil and sauté onions until translucent.

    Remove onions from pot and set aside.

  2. In a large bowl, mix together the coconut flour, coconut milk, eggs, cilantro and all the spices and half the salt.

    Add in half the sautéed onions. Stir to combine.

  3. Add the beef and pork to the spice mixture and work the spices into the meat. Form 2 inch meatballs.

    Brown the meatballs in the Instant Pot (use a little more oil if you need) on the Sauté function, you will need to do this in 2-3 batches.

  4. Once the meatballs are browned, add the other half of the onions back into the pot. Add the diced tomatoes, crushed tomatoes and the rest of the salt.

  5. Return the meatballs to the pot. Place the lid on the Instant Pot and set the timer on Meat/Stew for 20 minutes.

  6. When done, carefully release the steam, serve with fresh cilantro on top and enjoy!

Recipe Notes

This Whole30 meatball recipe can be made on the stovetop in a dutch oven. Follow the recipe. Once you return the meatballs back into the pot, bring the mixture to a boil then place a lid on the pot, lower the heat to a simmer and simmer for 25-35 minutes until the meatballs are fully cooked.

Whether you are doing the Whole30 or not, I hope you enjoy these meals as much as I did.

Have you tried the Whole30 before? Does the program appeal to you? Let me know in the comments!

 

6 Comments

  1. Teresa
    January 18, 2018 / 11:28 am

    These look like delicious recipes whether doing Whole 30 or not (I’m not, I don’t think I could do it even a day…you did great being on it a week). I will be making some of these dishes though for sure. Thank you for sharing.

    • mymiaou
      Author
      January 18, 2018 / 10:47 pm

      Thanks for the support Mamma. I had such a fun time cooking all week, trying to distract myself from carbs and all things sweet. Haha. I can’t wait to hear how you like the recipes!!

      x
      Sabrina

  2. January 18, 2018 / 5:08 pm

    Ok so even though I did Whole 30 for over 2 months before you are WAY BETTER at it than I am. All of your meals have looked SO GOOD. Can I just move into your condo and let you cook for me all the time? Would your hubby mind?

    Totally going to try some of these recipes!

    xox Kirsten // http://www.kirstenwendlandt.com

    • mymiaou
      Author
      January 18, 2018 / 10:51 pm

      Haha, it was a lot of meal planning and I was pretty much a hermit ALL week but I had a lot of fun doing it! Can’t wait to hear how you like the recipes! 🙂

      x S

  3. January 28, 2018 / 1:12 am

    I’m proud of you for honouring what felt right for you. These recipes look delicious and I think balance is key. Nothing too restrictive works at the end.
    Now let’s get back to baking!
    Xo

    • mymiaou
      Author
      February 2, 2018 / 3:09 pm

      Aw I love you. Thank you for understanding, it was so difficult to do it, not because I had to eat healthier but because I wasn’t able to do what I love. Love you!! xx Sab

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