Whole 30 Week 4 Recap: So Much Yum

Hi friends! I hope you had a wonderful weekend :) I have two more days left of the Whole 30 so (as per usual) I just want to do a quick recap of last week and share some of my typical and favorite eats from the past 30 28 days.

Things are going well! I didn’t drink this past week like I did during week 3, but I found myself having a snack after dinner. Coconut butter and dried fruit specifically. After week 2, I was eating 3 meals and workout snacks most days. I don’t snack throughout the day (and I like this) but I have been usually having a snack after dinner. I thought I wasn’t eating enough throughout the day so I added more but that didn’t always help.

Was I actually hungry? Stress eating? Bored? I don’t know. And I don’t really care. I loved learning about myself these last 30 days – and that’s just what I did. I learned. I think I just like having “dessert.” I don’t really mind this all that much but I think I will continue to add a little extra to lunch or dinner so I don’t find myself in the coconut butter jar at 10pm – at least it’s not the cookie jar.

Coconut butter date

Okay grocery fun…

Week 4 Groceries Good

I bought my produce from Concord Food Market and meat from The Healthy Butcher. I had a few eggs, 1 lb. of ground chicken and my pantry staples on hand.

Here’s what I bought for week #4:

  • 5 sweet potatoes – $6.36
  • 3 golden delicious apples – $2.82
  • 2 bosc pears – $1.44
  • 8 bananas – $2.04
  • 7 avocados – $7.99
  • 3 zucchini – $2.63
  • 4 organic carrots – $3.99
  • 1 box organic baby spinach – $2.99
  • 1 box cremini mushrooms – $2.49
  • 1 bunch of asparagus – $2.06
  • 12 organic free range eggs – $6.99
  • 12 chicken sausages – $23.42
  • 1.5 lbs grass fed ground beef – $14.50

Total =  $79.13 

Lowest grocery bill of Whole 30! Now, I think this has to do with the fact I didn’t buy much organic this week. I couldn’t find any produce at a reasonable price so I resorted to going to Concord and buying local, which is definitely better than other options. Doing what I can :) I went to Highland Farms yesterday and was really happy with their organic selection and prices!

I shared three What I Ate Wednesday posts during my Whole 30 (here and here and here) so you have a pretty good idea of how and what I ate but I thought I’d share some of my workout snacks and meals – Whole 30 or not, they are good, nutritious and yummy eats. I ate based on my hunger and listening to my body. Some days were more, some were less. As always, figure out how much and what works for you. These are some ideas…

Pre-CrossFit, I typically had/have a hard boiled egg and cashews. I love this post-workout snack because it is filling but not stick-to-your-ribs-I-can’t move filling. On the weekends, when I workout a bit later and have a longer workout, I might have 2 hard boiled eggs and half an avocado.

Egg and cashews

Pre-running or spinning or yoga, I typically had/have a hard boiled egg and a banana. I choose to have the banana because these are typically longer workouts and I want slower digesting carbs to sustain the duration of my activity.

Egg and banana

After a workout I always have a post-workout snack – usually carbs and protein before having my first meal of the day (since I workout in the morning). I try to eat this within 30 minutes of working out – like a sweet potato and a bit of chicken or another hard boiled egg and banana. This has been working for me and replenishing my body after activity. These are some typical meals broken down by my favorite protein sources throughout the Whole 30.

Egg meals…

Egg Meals good1. Eggs in a spiralized nest

2. 3 over-easy eggs cooked in coconut oil, banana and cinnamon sauteed in coconut oil, roasted brussels sprouts and coconut butter

3. 3 hard boiled eggs, sauteed spinach, banana and sweet potato sauteed in coconut oil and cinnamon

4. 3 sunny side up eggs, banana and frozen berries sauteed in coconut oil and cinnamon and almonds

Chicken meals…

Chicken meals good

1. Apple chicken burger

, avocado, tomato and sweet potato fries 

2. Pulled chicken

, sweet potato, broccoli, avocado, cauliflower rice
, Larabar and apple

3. Jerk chicken sausages, apple, sweet potato and spinach scramble with avocado [directions]

4. Jerk chicken sausages, avocado, tomato, pineapple and blueberries (post-workout)

 

Beef meals…

Beef meals good

1. Almost 5 ingredient pizza spaghetti pie 

, zucchini noodles, spinach and avocado

2. Sauteed ground beef on a sweet potato with tomato and avocado

3. Sauteed ground beef with mushrooms, spinach, tomato sauce, sweet potato fries

 and avocado

4. Shepherd’s pie 

, roasted asparagus

 

Fish meals…

Fish meals

1. Baked salmon

with avocado and mango salad

2. Salmon sweet potato cakes

with green beans and avocado

3. I ate a sardine. It happened. Only could handle one – I had it with avocado and lemon juice. Gulp. Too many nutrients to not give it a shot.

I am officially done the Whole 30 on Tuesday and am in the process of articulating my final thoughts and “what the heck is next”. Please feel free to ask me any and all questions :)

Have a great Monday!

 

Questions of the day…

How was your weekend? Anything new and exciting happening?

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28 thoughts on “Whole 30 Week 4 Recap: So Much Yum

  1. Hi Amy and good morning from Madrid!.
    Im having a look at your meals picture and they are look so so so good but i have a question. Which ones were they more satisfying and filling for you? I mean…Can you explain what kind of meat or carbs work better for you?
    for example, in my case, the chicken meal 4 is not very satisfying for me…Because of the amount. I need to have big dishes to feel satisfied to the next meal (I dont usually snack. Breakfast aat 7 am, lunch at 16 pm(yes, i know, so late but i cant finish my work before) and dinner at 21 pm. But some days, i am hunger and some days no.

    1. Hi Leticia! I think that’s a good question but a bit hard for me to answer as it really depends. Chicken, fish and beef are all great sources of protein for me and help me to feel full. I should have clarified that the chicken meal #4 was actually a post-workout meal so it is not as large as my other meals. I really think that satisfying to one person may be completely different for another. As I say, this is what works for me so if you feel hungry then you should eat! Can you bring some snacks to work? It seems like that is a very large amount of time between breakfast and lunch :)

      1. Oh really!. There is a larga amount of time between meals but im not hungry. Only If i feel hu ngry, go to the maarket to buy something like pepper filled with fish (jejejeje, savoury meals) or a sandwich but it is not very common. Spanish people doesnt snack a lot. Our mediterranean habits includes three satisfying meals. You can imagine, yesterday i had for lunch 1/2 cup of rice, 150 gr chicken, 100 gr tofu, tons of veggies, a dessert, a piece of fruit and some bread with a coffee with milk. And, I am not able to eat less than that…I hate feeling starving.

  2. Two more days! Although I have a feeling you aren’t really itching to get to the end of this challenge ;) I have to say, I’ve followed a few bloggers through Whole 30, and it definitely seems like you’ve had the most positive experience. Everyone else has seemed to struggle to get through the month and is relieved when the end finally comes. But I feel like for you it really works for you as a way of eating. Can’t wait to hear your overall thoughts and reflections and what you plan to do moving forward.

  3. Yay! You have done so well, and you do not even make it look like a struggle…I think someone may keep this up :) My weekend consisted of sitting in traffic in NY, standing in the pouring rain at a track meet, and running 20 miles in the rain….lots of rain, but I will take it anyday over snow :)

  4. I have enjoyed reading about your experience with whole 30. I find the program very interesting, but I am hung up on the topic of legumes. Paleo calls them inflammatory, and others call plant protein anti inflammatory. What are your thoughts on this?

    1. Great question and one that I am still grappling with as well. You are right that there are two schools of thought on this topic and I think it really depends on the person. It is true that legumes are high in lectins which many believe irritate the gut lining and promote inflammation in the body. While others (as you said) believe legumes to be anti inflammatory. For me, I think I have a good idea on how much my body can handle before too many beans/legumes mess with my digestion (sorry if that it is too much info) so I think it is best to assess how your body reacts to it. I will talk more about this in my “final thoughts” post but I plan on eating beans/legumes again (they are delicious!) but I will also soak/sprout them as that is said to be easier to digest. For me, beans/legumes were not an ample source of nutrition for my body and activity thus why I started eating meat agin. I hope this is somewhat helpful :)

  5. You are amazing! I am SO impressed by the variety of meals that you’ve tried! It sounds like you’re really happy with this new diet, so I’m glad that you decided to give it a try. Also, I miss you and let’s Skype soon.

  6. I can’t wait to hear about next steps! I know 21dsd def changed my outlook on a lot of things and I am planning a “two months later” post for this week or next, actually. All of your meals look so yummy, theyve actually been inspiring me recently. Annnnd I really want a spiralizer now.

  7. As you know, I’m always so fascinated by hearing about your self-experimentation journeys. Of course, everything looks delicious! I’m very proud of you for trying a sardine, but I don’t think your reaction really helped in terms of convincing me to try them for myself. SO much nutrition like you say, but …

    Anyway, I think the part that is most interesting to me here is the after-dinner snack. I have always been proud of the fact that I incorporated a “dessert” (often more of an after-dinner snack, but sometimes a “real” dessert) into my every day life. Then, I started wondering if it was an issue and have gone through periods when I cut it out. Yes, eating more during the day helped. However, I actually REALLY like it, and it brings me a lot of pleasure, so I’ve come to the conclusion that I’m keeping it in. I’m not a fan of rewarding yourself with food in general, but I also think it’s all about balance … and if having something makes me happy, and it’s healthy a lot of the time, I’m good with it!

  8. I am so excited to be done tomrorow as well..although i found whole30 to give me feel-good effect emotionally and physically – i didnt really feel much difference. i am posting my final thoughts tonight if not tomorrow and would love tolink this post :) you go girl..im looking forward for your next post on how you will transition.

  9. Woah, woah, woah.. Too much goodness to handle! I love how you eat with so much volume and find what works best for you. I can’t wait to hear all of your final thoughts on the experience. :)

  10. I’m so impressed with your meals and the amount of food you are eating! Great job girl! I often see and hear about others doing the Whole30 but not eating enough for their activity level. They then wonder why they aren’t feeling as good as they hoped they would and this is a big reason! Can’t wait to read your recap and you are definitely insipring me to do another round!

  11. So amazing! =) Can’t wait to hear your overall thoughts on your whole30 + what is next. Coming from someone who is very interested in what you did and how you have been eating during this, a “how-to” post/series would be really interesting and I think people would definitely find it helpful. Like I had said before – I just seem lost!

    1. Thanks for your continued support Kelsey! Have you had a chance to read the book? (It Starts with Food). I think that should really help in starting this. Let me know a bit more what you mean about a how-to post/series – feel free to email me and we can discuss more!

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