Whole30 Week 4 Recap

Monday, November 06, 2017


Week 4 is my favorite part of Whole30 and, no, not because it’s about to end. By Day 20, I was feeling on top of the world, ready to take on a Whole365! I had more fun cooking this week than I’ve had this whole month. Cooking dinner on my trusty electric skillet on the folding table (aka my kitchen at the moment) has become second nature and I actually enjoyed it! I tried recipes that I never would’ve attempted in the past and tucked them away for life after Whole30, or as Melissa Hartwig calls it, our food freedom.

 My energy is up, cravings are gone, and I’m feeling and looking better than ever. Best of all, though, I feel excited to bring our healthy eating habits into “the real world” (aka life after Whole30). In the past, we've never done the reintroduction phase and after reading It Starts with Food this month, I realized by skipping this part we missed the entire point of a Whole30. We turned it into a short-term diet, exactly what the Whole30 is NOT meant to be.

I can’t state enough how much the It Starts with Food book helped me during this Whole30. If it wouldn’t come across offensive, I’d buy multiple copies of that book to hand out to everyone I know.  It helped so many things click for me - like the point of eliminating certain food groups (no, it’s actually not to make life miserable) and what’s going on in our body, gut, and brain when we’re eating or not eating those specific foods. It backs up all of its claims in science but presents them in such an easy light bulb-coming-on type of way.

I also started reading Food Freedom Forever during Week 4. I'll admit the reintroduction part had me a little nervous. It's hard to transition from such a strict way of eating to massive amounts of choices. I'll write more about how the reintroduction phase is going next week, but for now, I'd highly recommend reading Food Freedom Forever (after It Starts With Food). Both are such great books!

I’m happy with the physical results that we’ve seen this time, but more so with the perspective shift that’s happened for me. Food as medicine is something that completely fascinates me and the Whole30 has just reinforced that notion again. I think I’m going to have to do a whole separate post on this topic because it gets me so excited! For now, let’s just get into this week’s meal plan and grocery list! I linked to several recipes below that I highly recommend you try - Whole30 or not - they were all so good!

Week 4 Meal Plan
Sunday
B: Scrambled eggs with pecans, raisins, and black tea
L:  Shrimp stir-fry
D: Leftovers

Monday
B: Scrambled egg, avocado, grapes, black tea
L: Butternut squash noodles topped with leftover veggies, scrambled eggs, and grape tomatoes
D: Picadillo, potatoes, broccoli and cauliflower

Tuesday
B: Hardboiled eggs, bacon, apples with cinnamon, vanilla spice tea
L: Same as Monday's
D: Grilled chicken with sweet potato and green beans

Wednesday
B: 2 hardboiled eggs, bacon, vanilla spice tea
L: Leftovers from Tuesday dinner, kombucha
D: Taco meat over butternut squash noodles, green beans

Thursday
B: Hardboiled eggs, bacon, apples and grapes with cinnamon, Earl Grey tea
L: Leftovers from Wednesday dinner
D: Chicken with creamy garlic and mushroom sauce, sweet potato, broccoli & cauliflower

Friday
B: Apple, almond butter, vanilla spice tea
L: Leftovers from Thursday dinner

Saturday
B: Scrambled eggs, fried potatoes, apples with cinnamon, vanilla spice tea
L: Tuna with cherry tomatoes, pecans & raisin mix, grapes, La Croix
D: Shredded chicken and salsa, sweet potato

Sunday
B: Grapes, pecans & raisins
D: Leftovers

Monday
B: Hardboiled eggs, grapes, vanilla spice tea
L: Leftover meatballs

Grocery List
Vital Farms Pasture-Raised EggsPederson Farms No-Sugar Bacon, grapes, apples, Vanilla Spice Perfect Energy Tea, frozen cooked shrimp, zucchini, squash, broccoli, purple cauliflower, Veggie Co. Butternut Squash Noodles, grape tomatoes, green olives, red potatoes, organic chicken breasts, sweet potatoes, chicken stock, Thai Kitchen Coconut Milk, mushrooms, cilantro, arrowroot starch, jalapenos, grass-fed ground beef, almond flour, canned crushed tomatoes, canned tomato paste, canned diced tomatoes, carrots, butternut squash, stew meat

P.S. Just to be clear, I'm not affiliated with any of the brands I linked to in my grocery list and you certainly don't have to use them to have a successful Whole30. They're just brands I like that and wanted to share!

See more Whole30 recaps here: Week 1Week 2, Week 3

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