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33 Whole30 Lunch Ideas You Can Bring to Work

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33 Whole30 Lunch Ideas You Can Bring to Work



Whether or not you're actively on the lookout for whole30 lunch ideas you have probably heard of the Whole30 diet for those who are still a little confused by it Whole30 is a 30 day elimination diet that entirely cuts out grains, legumes (lentils, beans, peanuts, etc.) dairy, soy, added sugars and processed foods. Oh and no booze, either anyone on the Whole30 will spend 30 days eating tons of fresh veggies, meat, seafood, eggs, fruit, nuts, seeds and certain oils. You can find the official program rules here.
Know that this is definitely a restrictive diet, and that it certainly isn't for everybody eliminating entire food groups is hard and self has reported at length that going on an elimination diet without first consulting a doctor is a bad idea anyone with a history of disordered eating should likely steer clear of the Whole30 or any other plan that involves restrictive rules but again your best bet is to consult a doctor if you do decide to take on a Whole30 a doctor or a registered dietitian can give you expert advice on how to make sure you are getting the energy and nutrients you need throughout the 30-day program.

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Anyone giving Whole30 a try is likely going to need some new recipe inspiration in order to get through the 30 days since it forbids all grains, legumes, soy and dairy among other things lunch can be particularly tricky sandwiches and grain bowls are literally off the table.
Whole30 lunches are essential because they will save you from a slip-up when nothing else can it's easy to keep the cravings at bay and stay on track when you are at home for breakfast or dinner and can make something to satisfy your hunger in a pinch but when you're out and about or at your desk far from the security of a kitchen you can cook in you need recipes that will keep you from falling prey to the vending machine's siren call.

These 33 recipes are all completely Whole30 approved as well as delicious, simple and easy to transport in a word, perfect for lunchtime. Options like chicken baked with saffron and plums and turkey meatballs in an orange glaze will keep you full, happy and far from bored.

California Club on a Sweet Potato Bun



Roasted sweet potato rounds are a sturdy carb-y alternative to bread this club sandwich is delicious but really you can add whatever meats or veggies you want. 

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INGREDIENTS

  • 2 Large Sweet Potatoes
  • 1 Tbsp Coconut Oil
  • 1 tsp. Garlic Powder
  • S/P to taste

INSTRUCTIONS

  • Preheat oven to 425 F.
  • Cut sweet potatoes into ¼ in rounds and place in a large bowl.
  • Melt coconut oil and pour over sweet potato rounds making sure to evenly coat the potatoes.
  • Add garlic powder salt and pepper.
  • Mix to coat potatoes evenly.
  • Lay potatoes flat on a baking/cookie sheet.
  • Bake for 15 minutes then flip potatoes over and bake the last 15 on the other side until tender.

Chicken Cobb Salad With Buffalo Ranch



Cobb salads are the best salads making a Whole30 compliant version takes a little tweaking but the end result is equally satisfying.

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Ingredients

for the salad

  • 4-6 slices nitrate free sugar free bacon cooked and crumbled
  • 1/2 lb chicken tenderloins
  • 2-3 tbsp bacon fat or other cooking fat to cook chicken

salt and pepper for chicken

  • 1/4 tsp onion powder
  • 1/4 tsp smoked paprika
  • 1/2 cup chopped and peeled mini cucumbers
  • 1/2 cup quartered cherry tomatoes
  • 2 hardboiled eggs chopped
  • 1/2 med avocado sliced or chopped*
  • 3 cups fresh baby spinach baby kale or your favorite mixed salad greens**
  • Thinly sliced green onion for garnish

for the buffalo ranch - mayo version

  • 1/2 cuphomemade mayo or Avocado Oil Mayo
  • 1 tbsp fresh lemon juice
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp dried dill
  • 1/2 tsp smoked paprika
  • 1/2 tsp dried chives***
  • 2 tsp- 1 tbsp hot sauce check labels for whatever you use
  • buffalo ranch coconut milk version
  • 1/2 cup full fat canned coconut milk blend it first so it's smooth and creamy
  • 1 tsp brown mustard
  • 2 tbsp fresh lemon juice
  • 1/8 tsp salt
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp dried dill
  • 1/2 tsp smoked paprika
  • 1/2 tsp dried chives
  • 2 tsp-1 tbsp hot sauce see above

Instructions

  • Reserve 2-3 tbsp of bacon fat to cook the chicken or use your cooking fat of choice season the chicken tenderloins with the salt and pepper, onion powder and smoked paprika and heat a large cast iron skillet or grill pan over med heat.
  • Add the chicken to the pan and cook about 5 minutes on each side adjusting heat as necessary. Make sure the chicken is cooked through remove from heat, and set aside once chicken is cool enough to handle chop into bite sized pieces.
  • To prepare the dressing, simply whisk together all the ingredients in a medium bowl till fully combined.
  • Assemble all the salad ingredients chopped cooked chicken and crumbled bacon in a large bowl avocado last so it doesn't turn brown and garnish with green onion.
  • Serve with the dressing on the side, or spoon the dressing on right before serving to toss with the salad the dressing will be very creamy either way.
  • Store leftover dressing in the refrigerator in an airtight container for up to 4 days. 

Recipe Notes

*To avoid the avocado turning brown, cut in open and either chop or slice right before serving.
**You can chop your salad greens if you prefer a full chopped salad
***Optional - but I think it gives the dressing a nice touch

Warm Potato and Shredded Pork Salad



This potato salad is actually good warm or cold and it's guaranteed to fuel you through a busy afternoon. 

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INGREDIENTS

  • 2 tablespoons olive oil
  • 1/2 lemon, juiced
  • 1/4 teaspoon paprika
  • Salt
  • Pepper
  • 3 medium baked potatoes* cooled and cut in 1-inch pieces
  • 9 ounces meal prep slow-cooker pork
  • 1 large seedless cucumber cut in 1-inch pieces
  • 1/2 large avocado
  • 3 tablespoons fresh parsley

DIRECTIONS

  • In a large bowl, whisk together olive oil, lemon juice and paprika season with salt and pepper. Add potatoes and pork and toss to coat divide into three containers or plates.
  • Store in an airtight container in the fridge for up to 5 days.
  • Immediately before serving reheat in the microwave for 90 seconds.

Salmon Asparagus Bundles 



These rolls only take a couple of minutes to make and you don't even need a fork to eat 'em

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Ingredients

  • 1 lb asparagus spears
  • 1 TBSP olive oil
  • 1/4 tsp salt
  • 1/8 tsp garlic powder
  • 1/8 tsp paprika
  • pinch cayenne pepper
  • 1 medium red bell pepper or roasted bell pepper
  • 4 oz smoked salmon

Instructions

  • Preheat oven to 425°F. Line a baking sheet with foil and set aside if you are planning on broiling the bundles then put about 8-10 toothpicks in a bowl of water to soak
  • Snap the ends off of the asparagus spears toss with oil, salt, garlic powder, paprika and cayenne pepper put on baking sheet cut bell pepper in half and take out ribs & seed put on baking sheet with asparagus.
  • Transfer to preheated oven and roast for 10 minutes stir then roast another 8-10 minutes. Remove from oven and let cool slightly.
  • Slice bell pepper group the asparagus into about 3-4 spears and add a few bell pepper slices with the asparagus spears turn oven to broil.
  • Wrap the bundles with a piece of smoked salmon secure with a toothpick* if desired put on baking sheet and repeat with remaining salmon & asparagus/bell pepper put in oven to broil for 2-3 minutes, or just serve as is. 
Notes

*If you are broiling the bundles be sure to soak the toothpicks in water for at least 20 minutes before using them.

Buffalo Chicken-Stuffed Yams



This buffalo chicken masterpiece is far better than a regular old chicken wrap yams or any type of white or orange sweet potato soak up all the sauce, plus they won't get soggy sitting in your lunch box all morning.

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Ingredients

For The Potatoes:

  • 3-4 medium sweet potatoes or yams
  • 1 tablespoon ghee or coconut oil
  • 1 small yellow onion diced
  • 3 garlic cloves, minced
  • 1 small zucchini, diced
  • 1 red bell pepper, diced
  • 1 lb boneless, skinless chicken thighs or breasts, cut into bite sized pieces you could also use leftover, shredded chicken.

For The Buffalo Sauce:

  • 2/3 cup avocado oil
  • 1 egg (preferably pasture-raised)
  • 1 teaspoon lemon juice
  • ½ teaspoon mustard powder
  • ½ teaspoon sea salt
  • ¾ cup hot sauce I used Tessemae’s Buffalo , but any clean hot sauce would work

Instructions

  • Preheat your oven to 425 degrees scrub your sweet potatoes, and pierce the skin a few times with a fork place the sweet potatoes on a baking sheet and bake for 30-45 minutes or till they are easily pierced with a fork.
  • While the potatoes are baking melt the ghee or coconut oil in a medium sized pan over medium heat add the onion to the pan and sauté till softened about 5 minutes add the garlic to the pan and sauté until fragrant, about 30 seconds add the chicken to the pan and sauté till cooked through add the zucchini and bell pepper to the same pan and sauté till cooked to your liking. Turn off the heat.
  • Let’s make the quick buffalo sauce place the avocado oil, egg, lemon juice, mustard powder and salt in a tall container I use a 2 cup Pyrex measuring cup place an immersion blender at the bottom and turn on once the mixture starts to blend together and become thick move the immersion blender towards the top till it is well blended this should take less than a minute. 
  • Add the hot sauce to the container and blend once more.

Thai Meatball and Egg Drop Soup



Reheat this soup in your office microwave and you will have a lunch that will fill you up and keep you warm.

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INGREDIENTS

MEATBALLS

  • 1 lb ground turkey or chicken
  • 1 large shredded carrot about 1/2 cup
  • 2 tablespoons fresh cilantro chopped
  • 1 red chili chopped* see note on chilies
  • 1/4 cup green onion, green parts only for Low FODMAP, chopped + more for garnishing
  • 2 tablespoons fresh grated ginger make sure to squeeze out any extra moisture out of the carrots before adding to your meatball mixture.
  • 2 tablespoons Coconut Aminos or 1 -2 tablespoons gluten free soy sauce* see note
  • 1/4 teaspoon salt *see note
  • 1/2 teaspoon pepper
  • 1 egg
  • dash red pepper flakes optional

SOUP

  • 1 tablespoon sesame oil or coconut oil
  • 1 tablespoon minced ginger
  • 2 red chilies deseeded and chopped
  • 4 cups organic chicken stock
  • 1 1/2 cups water
  • 2 tablespoons Coconut Aminos or gluten free soy sauce
  • 1 teaspoon fish sauce
  • 1 tablespoon lime juice
  • 3 large eggs whisked
  • 1/2 cup spring onions chopped 1 large bunch, use only the green parts for low fodmap
  • 1 large carrot cut into matchstcks
  • 2 tablespoons freshly chopped cilantro
  • salt & pepper to taste

INSTRUCTIONS

MEATBALL PREP

  • Preheat oven to 400°F/200°C
  • In a bowl combine all of your meatball ingredients mix well and form into balls if the mixture is a bit wet and sticks wet your hand with a little water and then roll the balls.
  • Place balls on lined baking sheet and bake for 20-25 minutes.
  • Once cooked remove from the heat and set aside till you are ready to add them to the soup

SOUP PREP

  • In a large pot warm the sesame oil on a medium heat add the minced ginger and chopped chilis to the oil and gently sauté for 1-2 minutes.
  • Add the stock, water, coconut aminos, fish sauce and lime juice to the pot and turn up the heat to medium high.
  • While the broth is heating up, whisk your eggs once the broth begins to boil slowly drizzle the eggs into the soup use a fork to stir the eggs to create ribbons and prevent clumping.
  • Reduce the heat and then add the spring onions, carrot and cilantro and let the soup cook an extra minute carefully drop the meatballs into the broth taste the soup and season with salt and pepper to your own preference.
  • Top with more spring onions, cilantro and/or chili if you would like and serve.

NOTES

soy sauce/tamari is much saltier than coconut aminos you may want to wait till the end to add salt or reduce the amount if you use soy

Feel free to use different types of chilies here based on your preference for spice we use red anaheim chilies which tend to be more on the mild side if you like things with more spice you can also use red or green jalapeños red will be spicier than green. 

Kale Salad With Sautéed Apples



Make the most of late season apples by sautéing them to the perfect level of sweetness and then tossing them with kale.

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Kale Salad with Sautéed Apples

serves two to four

  • 1 large bunch kale, any kind cut into thin ribbons
zest of 1 lemon
  • 2 tablespoons lemon juice
  • 1 clove garlic, smashed and minced
sea salt to taste

  • 3 tablespoons extra virgin olive oil, plus more for cooking
  • 1 shallot, peeled and sliced
  • 4 crisp apples cored and cut into 1/2 inch slices
  • 1/2 cup raw hulled pepitas
  • Prep the kale set in a large bowl, and toss with lemon zest to make the vinaigrette use a fork to whisk the garlic into the lemon juice add a generous pinch of sea salt drizzle in 3 tablespoons olive oil whisking till emulsified.
  • Drizzle half the dressing over the kale leaves and massage with fingers rough the kale up a bit don’t be shy set aside while you prep the toppings.
  • Set a large cast iron skillet over medium/medium-high heat add a drizzle of olive oil and the shallots. Sauté stirring occasionally till shallots have browned about 10 minutes. Meanwhile slice apples toss in the skillet and cook just till apples are warm and have lost their bite 5 – 7 minutes remove shallots and apples from heat add another drizzle of oil and toast the pepitas, cooking just until they pop about 1 – 2 minutes toss warm pepitas with sea salt.

  • Fold the warm apples, shallots and pepitas into the prepared kale leaves taste for salt levels and adjust if needed serve immediately or cover and refrigerate for up to a day.

Vegetarian Thai Curry Salad 



Whole30 doesn't have to be all meat, all the time in fact if you are doing it right you will be eating tons of fresh veggies plus a good amount of fruit this veggie-packed salad is the perfect example.

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INGREDIENTS

  • 1 large head Romaine lettuce, chopped
  • 1 cup purple cabbage, shredded
  • 1 cup carrots, matchsticks or ribbons
  • 2 mini cucumbers, chopped
  • ¼ cup red onion, thin strips
  • 1 – 15.5 oz. can chickpeas, drained and rinsed
  • ¼ cup chopped peanuts

Dressing Ingredients:

  • 1 Tablespoon red curry paste *
  • 1 Tablespoon + 1 teaspoon lime juice
  • 1 teaspoon tahini
  • 1 Tablespoon reduced sodium tamari * (see notes)
  • 2 teaspoons organic maple syrup
  • 1 Tablespoon miso *
  • 1 Tablespoon water
Optional Toppings

  • Chopped peanuts
  • Matchstick carrots
  • Chopped cilantro
  • Avocado slices
  • Toasted Sesame Seeds

INSTRUCTIONS

  • Add all the dressing ingredients into a bowl and whisk till well combined or place into a high-speed blender, process for 30 seconds taste test the dressing and add seasonings to achieve the desired flavor.  
  • To serve, place the chopped Romaine, sliced purple cabbage, matchstick carrots thin strips of red onion and chopped peanuts in a large bowl, toss to evenly distribute drizzle with half the salad dressing toss lightly then place on a salad serving platter top with chopped peanuts sliced avocados, cilantro, and matchstick carrots then drizzle with the remaining salad dressing as needed) and a light sprinkle of toasted sesame seeds. 

NOTES

*Red Curry Paste: We used Thai Kitchen Red Curry Paste it is Whole Food Plant Based Compliant.

*Tamari: We used San J Tamari Soy Sauce Gluten Free, Reduced Sodium you can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos or Braggs Coconut Liquid Aminos.

*Miso:  We used Miso Master Organic Mellow White Premium Lite Miso Certified Gluten Free.  Miso really lends itself to balancing flavors when you don’t use oil if you are going to live the Whole Food Plant Based lifestyle then you will quickly find that miso is your friend. Miso is simply a paste made from fermented soybeans barley or rice malt we use a gluten-free mellow white miso it is Whole Food Plant Based compliant, and most grocery or health food stores carry it these days you can find it in the refrigerator section a lot of Vegans and Whole Food Plant Basers call it “the secret weapon” because it really brings that rich umami flavor forward in a lot of dishes since we discovered it, we use it a lot simply because it really adds something special to our dishes that you just can’t get with other ingredients it has a long refrigerator shelf life because it is fermented so if you can’t find it locally we suggest that when you are taking any trips out of town find a store that carries it, take a small ice chest and stock up.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Servings:  2 – 3

*Storage:  Refrigerate and use within 5 days.

*Nutrition Information: Does not include optional add-ins of peanuts.

Greek Meatballs With Avocado Tzatziki Sauce 



Make sure to omit the optional yogurt or sour cream in the sauce, since Whole30 is dairy-free. but don't worry the puréed avocado alone makes for a deliciously creamy sauce.

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Ingredients

For the Greek Meatballs:

  • 1 lb. ground lamb or ground beef
  • ½ medium red onion, finely diced about ½ cup
  • 2 cloves garlic, minced
  • zest of ½ lemon
  • 1 tablespoon fresh oregano, chopped or 1 teaspoon dried oregano
  • 1 teaspoon ground coriander 
  • ½ teaspoon ground cumin
  • sea salt and pepper to taste

Avocado Tzatziki:

  • 1 avocado
  • 1 small/medium cucumber or ½ large cucumber cut in half and seeds scraped out with a spoon
  • 2 cloves garlic
  • 1 tablespoon red onion, diced
  • juice of 1 lemon
  • 1 tablespoon fresh dill or mint, depending on your preference
  • ¼ cup sour cream or Greek yogurt leave out for dairy free option
  • sea salt and pepper, to taste

Instructions

  • Preheat oven to 350 degrees F.
  • Combine all the meatball ingredients together and form into approximately 1-1/2 to 2 inch balls.
  • Place on a raised edge baking pan and bake for 25 minutes.
  • Serve with avocado tzatziki sauce and enjoy!
Avocado Tzatziki Sauce:

  • Combine all avocado tzatziki sauce ingredients together in a food processor or blender.
  • Blend until smooth and creamy.

Notes

If you eat dairy: Adding ¼ cup feta cheese to the meatballs and/or the Avocado Tzatziki Sauce seriously either one is so good.

Pesto Chicken Zoodles 



There's no cheese in this pesto per Whole30 rules but the combination of basil, pine nuts, chicken, and zoodles is totally enough.

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Ingredients

For the zoodles:

  • 3-4 medium zucchini made into zoodles with either a julienne peeler or spiralizer
  • Sea Salt

For the pesto sauce:

  • 3 cups packed basil leaves
  • 4 garlic cloves
  • ¼ cup walnuts or pine nuts
  • ½ cup extra virgin olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

For the remaining Ingredients:

  • 1 tablespoon coconut oil or grass-fed butter/ghee
  • 1 lb boneless, skinless chicken breasts, cut into bite sized pieces
  • ½ bunch asparagus about 12 stalks cut into 1” pieces tough ends removed
  • 1/3 cup sun dried tomatoes
  • ¼ cup pine nuts
  • Sea salt & pepper to taste

Instructions

  • First up, let’s get the moisture out of the zoodles no one likes watery zucchini it’s totally up to you, and what you want to do with your zoodles but I typically prefer the salting method this gets the moisture out, so that they don’t become a watery mess when heated with the sauce. To do this, place your zoodles on top of paper towels and salt them generously set aside for at least 20 minutes, while they release their moisture.
  • Let’s make the quick pesto add all of the pesto ingredients to food processor or blender and pulse until well combined. 
  • Heat the coconut oil in a large pan over medium heat once the oil has melted add the chicken to the pan Sauté till the chicken is cooked through about 5 minutes add the asparagus to the pan and sauté for 2-3 minutes or till the asparagus starts to soften.
  • While the asparagus is cooking let’s get back to the zoodles gently squeeze the salted zoodles between dry paper towels or a clean dishrag to remove the excess moisture.
  • Turn down the heat of the pan to medium-low and add the zoodles to the pan Stir well once the zoodles are warm, turn the heat off and add the pesto sauce, sun dried tomatoes and pine nuts to the pan and stir till combined serve up and slurp up.

Curried Cauliflower Rice and Kale Soup



You've probably tried cauliflower rice as a side dish but have you ever tried it in soup? It adds texture and a little flavor without getting soggy and doesn't alter the flavor of the soup itself.

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INGREDIENTS

  • 5–6 cups of cauliflower florets about 3–4 cups when “riced’. See notes.
  • 2– 3 tbsp curry powder or curry seasoning turmeric should is usually included in the curry seasoning/powder
  • 1 tsp garlic powder
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/4 tsp sea salt
  • 2–3 tbsp olive oil for roasting
  • 3/4 cup red onion chopped
  • 1 tsp minced garlic
  • 2 tsp olive oil or avocado oil
  • 8 kale leaves with stems removed and chopped
  • 2 cups (5oz) chopped carrots
  • 4 cups broth vegetable or chicken if not vegan
  • 1 cup almond milk or coconut milk the drinking kind works best and is smoother.
  • 1/2 tsp red pepper or chili flakes use less if you don’t want as spicy
  • 1/2 tsp black pepper
  • salt to taste after cooked.

INSTRUCTIONS

  • preheat oven to 400F.
  • In a small bowl toss your cauliflower florets with the curry powder, garlic powder, cumin, paprika, salt and 3 tbsp oil.
  • Spread the cauliflower florets on a baking dish or roasting pan place in oven and roast for 20 -22 minutes till tender but not overcooked slightly under cooked.
  • Remove and set aside.
  • While the cauliflower is cooling prep the rest of your veggies but chopping them up on cutting board.
  • Next place cauliflower florets in a Food Processor or blender and pulse a few times till the cauliflower is chopped or “riced.” See picture in post.
  • Once all the cauliflower is riced and kale/veggies are chopped prepare your cooking pot.
  • Place onion, 2 tsp oil and minced garlic in large stock pot saute for 5 minutes till fragrant.
  • Next add in your broth, milk, veggies, cauliflower “rice” and the red chili pepper and black pepper.
  • Bring to a quick boil make sure milk does not get too hot then simmer for another 20 minutes or so until veggies are all cooked. .
  • Add dash of sea salt if desired once ready to serve.
  • Garnish with herbs and nut/seed crackers crumbles..

NOTES

  • Notes on making cauliflower rice if you don’t have a food processor just finely chop the cauliflower you can also buy pre riced cauliflower and roast it be sure not to over process the cauliflower when cooked you don’t want to make a puree just lightly chop.
  • Feel free to use other veggies besides kale and carrots all work great.
  • I found that almond milk works great in this recipe keeps it light and smooth. Cashew and coconut milk work as well.
  • If you are not paleo or vegan, you can add other toppings such as crackers, nuts, cheese etc. You can also add in cooked chicken or meat.

Chipotle Pulled Pork Lettuce Wraps With Avocado Aioli



Kick a taco craving with these easy, packable lettuce wraps you can use the leftover chipotle pork to top salads or serve it with potatoes and greens for dinner. 

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For the Avocado Aioli

  • ½ an Avocado
  • 2 Tablespoons Whole30 Mayonnaise*
  • 1 Lime, juiced
  • 1 Clove Garlic, finely minced
  • Salt & Pepper, to taste
  • Water, for thinning if necessary

For the Lettuce Wraps

  • 1 Head Iceburg or Butter Lettuce, broken apart into lettuce cups
  • 2 Cups Slow Cooker Chipotle Pulled Pork, warmed
  • 1 Avocado sliced
  • Lime Wedges and Cilantro for garnishing

Instructions

  • Mash the avocado and then whisk in the mayo, lime juice, garlic, salt, and pepper if the aioli needs to be thinner, add a little bit of water till you can drizzle it easily.
  • Pile the pork into the lettuce cups, top with sliced avocado drizzle with the aioli and top with cilantro and lime.

Notes

*If you are doing Whole30, this mayo is compliant if you are able to find a store-bought mayo that complies you can certainly use that.

Roasted Garlic Chicken Salad In Red Pepper Boats



These little red pepper boats are filling and so much fun to eat. 

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Ingredients

  • 2 lb Chicken Breast cooked and cubed
  • 1/2 Cup shredded Carrot
  • 1/4 Cup diced Red Onion
  • 1/2 Cup chopped Roasted Red Pepper
  • 1/4 Cup mayonnaise
  • 1 tsp parsley
  • 1 tsp garlic powder
  • 1 tsp paprika
  • salt and pepper to taste

Garlic Mayonnaise Recipe:

2 Cloves Garlic, roasted and chopped
1/4 cup Mayonnaise I use Primal Kitchen
1 tsp salt

Instructions

1. Mix Mayonnaise with all powder ingredients garlic powder, paprika, black pepper, salt
2. Chop up red pepper and red onion into a small dice
3. Cube chicken breast into 1/2 inch size cubes
4. Mix all ingredients together and top with sprinkled parsley, serve chilled


Lemon Tahini Tuna Salad



This simple tuna salad is the perfect easy lunch serve it atop a salad or scoop it up with romaine lettuce leaves.

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INGREDIENTS

  • 6 cups chopped mixed veggies or salad greens
  • 2 tbsp tahini
  • 2 lemon juice
  • 1/2 tsp garlic powder
  • 2 cans tuna
  • Sea salt and black pepper to taste

INSTRUCTIONS

  • Arrange the veggies on a plate.
  • In a medium bowl, mix the tahini, lemon juice and garlic powder whisk till well combined. The dressing will be on the thicker side if it’s really too thick, like a pasta, whisk in a bit of water 1 teaspoon at a time till it thins a bit.
  • Add the tuna to the dressing and mix gently till it’s well coated if needed, add sea salt and pepper to taste.
  • Spoon the tuna on top of the veggies.
  • If you want to be fancy serve with some Za’atar seasoning or a bit of preserved lemon.

BBQ Meatloaf Muffins With Sweet Potato Topping



You might need to reheat these but they taste pretty good cold, TBH. 

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INGREDIENTS

Meatloaf:

  • 1 1/2 lb ground beef
  • 2 tsp. cooking oil or ghee avocado oil, coconut oil or olive oil
  • 1 small onion, minced
  • 3 garlic cloves, peeled and minced
  • 1/2 cup Whole30-compliant barbecue sauce such as Tessemae’s or The New Primal
  • 1 tsp. dried thyme
  • 1/2 tsp. salt
  1. 1/2 tsp. black pepper

Topping:

  • 2 medium sweet potatoes, peeled and cubed
  • 1 Tbsp. coconut oil or ghee may use butter if you don’t need them to be Whole30
  • 1/4 tsp. salt

INSTRUCTIONS

  • Preheat oven to 350°F.
  • Place ground beef in a medium bowl and set aside.
  • Heat oil in a small skillet over medium heat. Add onions and sauté, stirring occasionally till they start to soften.
  • Add garlic cook 30 seconds or till fragrant.
  • Add onion-garlic mixture to ground beef. Add barbecue sauce, sea salt, pepper and dried thyme. Using your hands or a spoon mix well to combine.
  • Divide meat mixture evenly among 12 wells of a muffin pan.
  • Bake in preheated oven for 20 minutes or till meat is no longer pink in the center.
  • While meatloaves are baking, steam sweet potatoes until tender about 10-12 minutes drain and puree sweet potatoes and coconut oil or butter in a food processor or mash well with a fork.
  • Scoop topping onto meatloaves or fill a plastic zip-top with topping trim the corner of the bag with a scissors and pipe topping onto meatloaves or use a spoon to top.
  • Drizzle with additional barbecue sauce if desired.

NOTES

All photos and content are copyright protected please do not use our photos without prior written permission if you wish to republish this recipe please rewrite the recipe in your own unique words and link back to the source recipe here on Simply Nourished Recipes so credit is given where credit is due. 

Sesame Baked Chicken Thighs With Mandarin-Ginger Dressing



No breadcrumbs necessary for these chicken tenders a zesty spiced sesame seed coating gives them all the crispy crunchiness you could want.

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Ingredient

Chicken Tenders

  • 1 pound Shenandoah Valley Organic Farmer Focus Chicken Tenders
  • 1/2 cup coconut aminos or soy sauce*
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons minced or grated ginger root
  • 4 cloves garlic, minced or grated
  • 1 teaspoon garlic powder
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon white pepper
  • 2 teaspoons sea salt (*omit if using soy sauce)
  • 1 1/2 cups raw sesame seeds, available in the bulk bin of health food and specialty stores

Dressing

  • 1/3 cup fresh squeezed orange juice preferably mandarin oranges
  • 2 tablespoon rice wine vinegar
  • 2 cloves garlic, minced or grated
  • 2 teaspoons minced or grated ginger root
  • 2 teaspoons coconut aminos or soy sauce*
  • 2 teaspoons toasted sesame oil
  • 1/2 teaspoon sea salt (*omit if using soy sauce), plus more to taste
  • 2/3 cup extra virgin olive oil

Salad

  • 10- ounces spring mix or greens of choice
  • 2 avocados, sliced
  • 4 mandarin oranges, peeled and broken into segments

Instructions

Chicken Tenders

  • Arrange chicken strips in a wide deep sided dish.
  • Whisk to combine coconut aminos or soy sauce, sesame oil, rice wine vinegar, garlic, garlic, ginger powder, red pepper and white pepper add two teaspoons sea salt is using coconut aminos, omit if using soy sauce.
  • Pour over chicken cover with plastic wrap, and refrigerate overnight or at least 4 hours.
  • When ready to make the chicken, preheat oven to 425 degrees F.
  • In a medium sized skillet over medium heat, toast sesame seeds 3 minutes or till the first few pop and seeds are golden spoon into a a small 8 x 5-inch dish with deep sides.
  • Using tongs lifts chicken out of marinating liquid and allow a bit to drip off turn to coat with sesame seeds arrange sesame-crusted chicken tenders on a large baking sheet, allowing 2-inches between each tender bake 10 minutes, carefully flip and bake 4 minutes more or till tender reach an internal temperature of 165 degrees F.
Dressing

  • Combine all ingredients except olive oil in the pitcher of a blender and pulse add olive oil and puree until mixture is smooth taste and add sea salt as needed.
Salad

  • To assemble salad toss greens with several tablespoons dressing and layer with sliced avocado and mandarin segments arrange salad on plates and top each with 2 chicken tenders finish with another drizzle of dressing.

Easy Paleo Frittata



The great thing about this frittata is that there are no restrictions on the types of ingredients you can use in it aside from the Whole30 restrictions, that is just throw in whatever leftovers you have on hand and it'll taste great.

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Ingredients

  • 1 tablespoon ghee avocado oil or fat of choice
  • 1 cup emergency protein whatever cooked meat you have on hand
  • 1 cup frozen broccoli or any leftover or frozen veggies
  • 4 large pastured eggs
  • 2 tablespoons full-fat coconut milk or plain coconut yogurt
  • 1 teaspoon Diamond Crystal kosher salt
  • Freshly-ground black pepper

Instructions

  • Preheat the toaster oven to 350°F and heat the ghee or fat of choice in an 8-inch cast iron skillet over medium heat.
  • Add 1 cup of whatever leftover protein you have on hand to the skillet and stir-fry till heated through.
  • Meanwhile, place the frozen broccoli in a medium microwave-safe bowl cover it with a wet paper towel and nuke it until it’s thawed don’t want to use a microwave? Just toss it in some boiling water for a minute and drain use a pair of kitchen shears or a knife to cut the broccoli into bite-sized pieces.
  • Add the broccoli to the ingredients in the pan and mix to cook thoroughly. 
  • Crack the eggs into a medium bowl, and add the coconut milk, salt and a few grinds of pepper.
  • Pour the egg mixture into the skillet and cook for 3 to 5 minutes or until the bottom of the frittata is set.
  • Place the skillet in the oven. Cook for 10 to 15 minutes and then crank the heat up to broil for another 2 minutes or till the frittata puffs up and is cooked all the way through.
  • Carefully transfer the frittata to a plate, slice and serve.

Notes

  • If you have got a leftover stir-fry with veggies and meat, just use two cups of it in this recipe in place of the emergency protein + frozen broccoli I make frittatas all the time with leftover Pot Sticker Stir Fry.
  • The frittata is delicious cold so it’s perfect for for packed lunches store any leftovers in a sealed container in the fridge for up to four days.

Slow-Cooker Sweet Potato Chipotle Chili 



While a lot of chilis contain legumes which you can't eat on Whole30 this one does not instead it's packed with ground turkey, sweet potato, and lots of veggies and is just as satisfying. 

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INGREDIENTS

  • 2 –3 sweet potatoes peeled and chopped Turns out to be around 3 1/2 – 4 cups
  • 2– 2 1/2 cups broth use 2 cups for more Chili texture see notes for more tomato base alternative
  • 1 lb ground lean pork, beef, chicken, or turkey see notes for using precooked meat
  • 14 oz diced canned tomatoes (drained) you can use garlic or onion flavor canned if you like
  • 1 cup chopped white onion
  • 2 –3 cup finely chopped or riced cauliflower add as much or little as you would like
  • 1 tsp minced garlic
  • 2 chipotles with the adobo sauce, chopped, found on Spanish/Mexican foods aisle or 1/2 cup to 2/3 cup hot chipotle salsa might be substituted
  • 1 tsp cumin
  • 1/2 tsp paprika
  • 1/4 to 1/2 tsp chili powder (1/2 tsp will create more spice)
  • 1/4 tsp black pepper
  • sea salt to taste
  • optional 1/2 cup chopped bell peppers
  • Fresh chopped Cilantro and optional sliced jalapeno to garnish
  • Optional toppings:  Cheese, tortilla chips, etc omit if paleo or Whole30

INSTRUCTIONS

  • First chop and peel your potatoes place in a microwave safe bowl and steam with 1 tbsp water in them for 2-3 minutes or until tender.
  • Brown meat in a skillet drain grease then place in crock pot.
  • Add your canned tomatoes, sweet potato, onion, cauliflower, broth and mix all together.
  • Finally add your seasonings and chipotle peppers with sauce add your bell pepper here if you are using it.
  • Stir and cook on high for 3-4 hours if you browned your meat prior then cooking time will be less. Around 1-2 hrs high, checking at one hour or so..
  • Add more paprika and or black pepper/sea salt when finished cooking if desired.
  • Garnish with fresh cilantro and optional jalapeno.

NOTES

  • If you are using cooked meat, adjust time to one hour or till veggies are cooked add your meat in the last 20 minutes to just reheat.
  • The canned chipotles in adobo, chopped are found on Spanish/Mexican foods aisle or you can use 1/2 cup to 2/3 cup hot chipotle salsa
  • If you use the canned you can include some of the sauce with it to make it more spicy and more colorful. But be careful it will be very spicy with the sauce..
  • For a richer flavor substitute the broth with tomato juice or tomato puree.

Paleo Salmon Cakes



These salmon cakes taste great over a salad, in a lettuce wrap, topped with a fried egg or almost anyway you can think of.

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Ingredients

  • 1 lb ALDI Fresh Atlantic Salmon Side half a side
  • 1/4 Cup Avocado mashed
  • 1/4 Cup Cilantro, diced + additional for garnish
  • 1 1/2 tsp Yellow curry powder
  • 1/2 tsp Stonemill Sea Salt Grinder
  • 1/4 Cup + 4 tsp Tapioca Starch divided (40g) *Read notes for Lower Carb version
  • 2 SimplyNature Organic Cage Free Brown Eggs
  • 1/2 Cup SimplyNature Organic Coconut Flakes (30g)
  • SimplyNature Organic Coconut Oil, melted for brushing

For the greens:

  • 2 tsp SimplyNature Organic Coconut Oil melted
  • 6 Cups SimplyNature Organic Arugula & Spinach Mix tightly packed
  • Pinch of Stonemill Sea Salt Grinder
Instructions

  • Remove the skin from the salmon, dice the flesh and add it into a large bowl.  
  • Add in the avocado, cilantro, curry powder, sea salt and stir till well mixed then stir in four tsp of the tapioca starch till well incorporated. 
  • Line a baking sheet with parchment paper form the salmon into 8, 1/4 cup-sized patties just over 1/2 inch thick and place them onto the pan freeze for 20 minutes so they are easier to work with.
  • While the patties freeze, pre-heat your Air Fryer to 400 degrees for 10 minutes rubbing the basket with coconut oil. Additionally whisk the eggs and place them into a shallow plate.  Place the remaining 1/4 cup of Tapioca starch and the coconut flakes in separate shallow plates as well.
  • Once the patties have chilled dip one into the tapioca starch making sure it's fully covered. Then, dip it into the egg covering it entirely and gently brushing off any excess. Finally press just the top and sides of the cake into the coconut flakes and place it coconut flake-side up into the air fryer. Repeat with all cakes. **
  • Gently brush the tops with a little bit of melted coconut oil optional, but recommended and cook until the outside is golden brown and crispy, and the inside is juicy and tender about 15 minutes.  

Note: the patties will stick to the Air Fryer basked a little, so use a sharp-edged spatula to remove them. 

  • When the cakes have about 5 minutes left to cook, heat the coconut oil up in a large pan on medium heat add in the Arugula and Spinach Mix, and a pinch of salt, and cook stirring constantly till the greens just begin to wilt, only 30 seconds - 1 minute.  
  • Divide the greens between 4 plates, followed by the salmon cakes garnish with extra cilantro and devour!

If you want to bake in the oven:

  • Preheat your oven to 400 degrees and line a baking sheet with parchment paper placing a cooling rack on top of the pan. Rub the cooling rack with coconut oil.
  • Place the patties, coconut-side up, onto the cooling rack and bake for 15-17 minutes until crispy. 
  • NOTE: we liked these better in the air fryer, as they do get a little crispier but they are still good in the oven.

Recipe Notes

*To make these even lower carb:

Use 2 tsp of coconut flour inside the cakes and then use the same 1/4 of coconut flour on the outside, before dipping in egg this will save you about 4g of total carbs per serving and will increase the fiber by about 4g per serving we slightly prefer it with tapioca flour as coconut does make them a little dryer, but its still super yummy.

**Depending on the size of your air fryer you might need to cook these in 2 batches and keep the first batch warm in the oven.

Whole30 Greek Salad



The Movement Menu keeps the tzatziki dressing in this recipe dairy free and Whole30 approved by using blended soaked cashews to get the creamy texture.

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INGREDIENTS

Salad

  • 3 heirloom tomatoes diced
  • 2 Roma tomatoes diced
  • 2 green bell peppers diced
  • 1 white onion thinly sliced
  • 6 persian cucumbers sliced
  • 2 tablespoons dried oregano
  • 2 1/2 tablespoons capers
  • 1 cup kalamata olives pitted
  • black pepper to taste
  • 1 block sheep's milk feta optional omit for Whole30

Tzatziki Dressing

  • 1 1/2 cups raw cashews soaked in boiling water for 2 hours
  • 1 cup filtered water
  • 2 tablespoons fresh lemon juice
  • 1 1/2 cups cucumber grated
  • 3/4 teaspoon sea salt
  • 5 garlic cloves
  • 3 teaspoons white vinegar
  • 2 heaping tablespoons fresh dill chopped
  • sea salt to taste
  • black pepper to taste

INSTRUCTIONS

Dressing

  • Add cashews to a bowl and cover with boiling hot water let set uncovered for 2 hours rinse with cold water and drain thoroughly.
  • Blend all of the ingredients except the cucumber and dill together in a high-speed blender scraping down the sides as necessary you will want it to be thick and creamy throughout.
  • Add cucumber and blend until completely incorporated.
  • Stir in fresh dill taste for salt and pepper seasoning transfer to the refrigerator to thicken up more if you have time to let it sit overnight, that's best.
Salad

  • Combine all of the salad ingredients together in a large bowl.
  • Add Whole30 tzatziki dressing, to taste you will most likely have plenty of dressing leftover.
  • Serve right away and garnish with extra capers and fresh dill if desired.

NOTES

Store the leftover dressing in an airtight container in the refrigerator for up to one week.

Sweet Potatoes Stuffed With Shredded Pork, Kale, and Avocado



Make super simple slow-cooker pork recipe included then use it in this lunch and others. 

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INGREDIENTS

  • 6 ounces meal prep slow-cooker pork*
  • 2 cups meal prep kale with lemon and olive oil*
  • 2 medium baked sweet potatoes, split open lengthwise
  • 1/2 large avocado

DIRECTIONS

  • Toss together pork and kale, then stuff mixture inside sweet potatoes store in an airtight container in the fridge for up to five days.
  • Before serving reheat 90 seconds minutes in the microwave on high or 10 to minutes in a 400° oven chop avocado and sprinkle over warm sweet potatoes.

Avocado Tuna Salad



Aside from salt and pepper you only need four ingredients to make these super simple stuffed avocado boats: onion, canned tuna, lemon and avocado. 

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Ingredients

  • 1 avocado
  • 1 lemon juiced to taste
  • 1 tablespoon chopped onion to taste
  • 5 ounces cooked or canned wild tuna
  • sea salt to taste
  • fresh ground pepper to taste

Instructions

  • Cut the avocado in half and scoop the middle of both avocado halves into a bowl leaving a shell of avocado flesh about 1/4-inch thick on each half.
  • Add lemon juice and onion to the avocado in the bowl and mash together add tuna, salt and pepper and stir to combine taste and adjust if needed.
  • Fill avocado shells with tuna salad and serve.

Chicken, Bacon, Spinach, and Asparagus Salad



Take advantage of all the spring asparagus with this recipe that basically tastes like a club sandwich in salad form.

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INGREDIENTS

  • 2 cups 
  • about 250 grams asparagus chopped
  • 6 slices good quality thick bacon look for sugar free bacon if Whole30
  • 4 cups 
  • 6 oz spinach, cut or torn into bite sized pieces
  • 4 oz chicken breasts slices cut or torn into peices
  • 1/4 cup
  • 28 grams sliced almonds

DRESSING

  • 1/4 cup
  • 60 ml extra virgin olive oil
  • 1 tablespoon
  • 15 ml red wine vinegar
  • 1 tespoon dijon mustard
  • 1/4 teaspoon salt & pepper each, or to taste

INSTRUCTIONS

  • Bring a pot of water to a boil add the asparagus and cook 2 to 3 minutes till slightly tender but still firm drain the water and run the asparagus under cold water to stop it from cooking. Set aside.
  • To cook the bacon: lay the bacon strips out flat on a cold pan turn the heat on low and let the bacon cook for a few minutes before flipping and cooking the other side until crispy remove from heat and chop into little bite sized pieces. 
  • In a large salad bowl toss together the spinach, asparagus, bacon, chicken and almonds to combine drizzle the vinaigrette over the top of the salad and season with more salt and pepper as needed. 

VINAIGRETTE

  • In a small cup or bowl whisk together all of the ingredients. Set aside till needed. 

NOTES

For low FODMAP: check that your bacon isn't cured with high FODMAP sweeteners like honey or high fructose corn syrup also make sure to choose a garlic free mustard.

Sheet Pan Saffron and Plums 



This sheet pan dinner makes 6 servings so save whatever you don't eat for lunch make it during the summer when the plums are at their peak deliciousness.

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Ingredients

Chicken

  • 3 pounds dark meat chicken a mix of thighs and legs
  • 1 teaspoon saffron threads
  • 1 teaspoon cumin seed
  • 1/2 teaspoon red pepper flakes
  • 4 cloves garlic, chopped
  • zest of one lemon reserve lemon for plum sauce
  • 2 teaspoons sea salt
  • 2 tablespoons extra virgin olive oil
Plum Sauce

  • 1 pound plums preferably a variety of sweet European prune plums cut into 1-inch slices**
  • 2 shallots, chopped
  • 1 lemon reserved from spice rub quartered
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon minced or grated ginger root
  • 1 tablespoon honey (optional***)
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon sea salt
  • 6 bay leaves preferably fresh

Instructions

  • At least a couple hours ahead of time, but preferably the night before make spice rub for the chicken with a mortar and pestle, grind saffron threads, cumin and red pepper flakes add garlic, lemon zest, and sea salt, and smash into a rough paste. Mix with olive oil.
  • Rub mixture all over chicken making sure to coat both sides cover and set in the fridge two hours or longer.*
  • Preheat oven to 425 degrees F.
  • In a medium-sized bowl, toss plums with shallots, lemon, olive oil, honey,ginger, allspice and sea salt.
  • Arrange chicken on an 18 x 13-inch sheet pan spoon plums and any juices around chicken pieces tuck bay leaves throughout slide into oven and roast 40 - 45 minutes or till plums have cooked down, chicken skin is crisped and a thermometer inserted sideways into thigh meat reads 165 degrees F.
  • Arrange chicken on a platter pluck lemons and bay leaves from the plum sauce and tuck around the chicken pieces carefully scrape plum sauce from the hot sheet pan into a bowl serve chicken and sauce with a side of rice or the grain of your choice.
Recipe Notes

*In the interest of fewer dishes I stored the spice rubbed chicken on a sheet pan when it was time to cook, I just added the plum mixture and slid it into the oven.

**Depending on the size of the plum, this may mean halves, quarters or sixths.

***To make recipe Whole30-compliant omit honey.

Orange Whole30 Turkey Meatballs



These meatballs are a little sweet without any added sugar thanks to oranges and orange juice try eating them over a bed of cauliflower rice.

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Ingredients

For the Meatballs:

  • 1 pound Ground Turkey, I used 97% lean
  • 1 large Egg
  • 1/4 cup Green Onion, diced plus additional for garnish
  • 1/2 teaspoon Sea Salt
  • 2 tablespoons Coconut Flour

For the Sauce:

  • 1 tablespoon Avocado Oil
  • 1 tablespoon Fresh Ginger, minced
  • 2 teaspoons Minced Fresh Garlic
  • 1 1/2 cups Fresh Orange Juice, not from concentrate
  • zest of one Orange, large
  • 2 tablespoons Coconut Aminos
  • 2 teaspoons Rice Vinegar
  • pinch of Crushed Red Pepper Flakes
  • Salt and Pepper
  • 2 teaspoons Tapioca Starch

For Serving:

  • Orange Segments, from the orange you zested
  • Sesame Seeds
  • Cauliflower Rice or cooked rice

Directions

  • Preheat your oven to 400°F and rub a cookie sheet with avocado oil.
  • In a large bowl, stir together the turkey, egg, green onion and salt till well mixed add in the coconut flour and stir till well mixed I find it easiest to use your hands.
  • Drop by heaping 1 Tbsp balls onto the prepared cookie sheet you should get about 20 meatballs.
  • Bake until no longer pink inside about 15 minutes.
  • While the meatballs bake heat the avocado oil up in a medium pot on medium/high heat add in the garlic and onion and cook stirring frequently till browned or about two minutes.
  • While the ginger/garlic cook whisk together the orange juice, orange zest, coconut aminos, rice vinegar red pepper flakes and a pinch of salt and pepper into a bowl.
  • Add the orange juice mixture into the garlic/ginger mixture turn the heat up to high and bring to a boil additionally place the tapioca starch in a medium bowl.
  • Once the mixture boils add 4 tsp of the hot liquid into the tapioca starch bowl and whisk till smooth while constantly whisking pour the tapioca starch mixture back into the pot of sauce and whisk till smooth and combined. Boil stirring frequently till the sauce begins to thicken and reduce about 5 minutes.
  • Reduce the heat to medium/low and continue cooking the sauce, stirring occasionally till thick glossy and reduced by about 1/3 – about 7-8 minutes remove from heat and let stand for 5 minutes to thicken up a little bit more.
  • Toss the cooked meatballs into the sauce and stir to coat.
  • Serve over rice of choice garnish with more green onions and sesame seeds as well as the orange segments.

Spicy Tuna Sushi Bowls



For the raw fish averse this spicy tuna bowl is fully cooked but will satisfy your sushi cravings. Skip the mayo to keep it Whole30.

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INGREDIENTS

  • 4 cups cooked rice, prepared according to package directions
  • Sushi vinegar optional
  • 2 five-ounce cans tuna
  • 3 tablespoons mayonnaise
  • 1 teaspoon sriracha sauce
  • 3/4 cup frozen edamame run under cold water
  • 1 large carrot, julienned
  • 1 avocado
  • 1 cucumber, peeled and sliced
  • Black sesame seeds
  • 1/2 cup mayonnaise
  • 1 tablespoon sriracha sauce or more if you like a spicier sauce
  • 1 teaspoon honey or sugar

INSTRUCTIONS

  • Prepare rice according to package directions remove from heat and place rice in a large bowl to cool. Sprinkle on about 2 tablespoons of sushi vinegar sushi bowls can be served with warm or cold rice.
  • Mix tuna, mayonnaise and sriracha sauce.
  • Place 1 cup prepared rice in each bowl. Top with tuna, edamame, avocado, carrots and black sesame seeds.
  • Combine ingredients for spicy mayonnaise and place some on top of each bowl.

Whole30 Fried Cauliflower Rice



Use this healthyish cauliflower fried rice to satisfy your takeout cravings without having to order actual takeout.

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INGREDIENTS

Rice

  • 16 oz cauliflower rice
  • 1 large carrot chopped
  • 1 cup peas fresh or frozen omit for whole30
  • 1/2 small onion chopped
  • 2 tablespoons sesame oil for cooking
  • 2 large eggs beaten

Sauce

  • 1/4 cup coconut aminos
  • 3 tablespoons sesame oil
  • 3 tablespoons date syrup or maple syrup.
  • 1 tablespoon arrowroot flour
  • Frank's Hot sauce to personal taste

INSTRUCTIONS

  • Blend all ingredients for the sauce in a blender or by hand till smooth.
  • Heat a fry pan over medium heat add cauliflower rice, chopped carrots, and onions fry in 2 tablespoons sesame oil for a few minutes until slightly soft then add the peas.
  • Make a well in the middle of the fried rice and add the beaten eggs stir eggs until fully cooked. Stir in sauce and top off with green onions and sesame seeds.

Almond Kale Salad With Sweet Potato, Apple, and Egg 



This easy recipe is vegetarian often hard to find on Whole30 and super filling thanks to a balance of carbs, protein and fat.

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INGREDIENTS

  • 1 large apple cored and chopped
  • 1/2 lemon, juiced
  • 4 cups meal prep kale with lemon and olive oil*
  • 1 tablespoon natural almond butter
  • Salt
  • Pepper
  • 1 medium baked sweet potato*, cut in 1/2-inch pieces
  • 4 hard-boiled eggs*, peeled

DIRECTIONS

  • In a small bowl toss chopped apple in lemon juice.
  • In a large bowl top kale with almond butter and use your hands to massage almond butter all over kale season with salt and pepper add sweet potato and apple divide into two containers or plates and place 2 whole hard-boiled eggs in each container.
  • Store in an airtight container in the fridge for up to 5 days.
  • Immediately before serving chop eggs and toss into salad.

NUTRITION PER SERVING

  • 523 calories
  • 27 g fat (5 g saturated)
  • 52 g carbs
  • 20 g sugar
  • 13 g fiber
  • 24 g protein
*This recipe is part of a make-ahead lunch plan and many of the components are designed to be made ahead of time to get the full recipes for the kale, sweet potatoes and hard-boiled eggs.

Keywords: Apple, Lemon, Kale, Almond Butter, Sweet Potato, Eggs

Paleo Tuna Cakes



Use up any canned tuna you have in your pantry with these meal prep-friendly tuna cakes. 

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Ingredients

For Tuna Cakes

  • 2 cans Genova Seafood Tuna, drained
  • 2 garlic cloves minced
  • 1 small onion finely diced
  • 1/4 cup scallions finely chopped
  • 2 tablespoons parsley chopped
  • 1/4 cup roasted red peppers, chopped
  • 3/4 cup almond flour
  • 1/2 teaspoon paprika
  • 1 teaspoon sriracha
  • 1 egg + 1 egg white
  • 1 teaspoon lemon juice
  • 1/2 teaspoon lemon zest
  • 1 teaspoon salt
  • 1/2 teaspoon pepper

For Roasted Red Pepper Sauce

  • 1 cup roasted red pepper roasted at home or jarred
  • 1/4 cup good quality mayonnaise
  • 1-1/2 tablespoon lemon juice
  • 3 garlic cloves
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon cumin
  • 2 tablespoon parsley chopped

Directions

  • In large mixing bowl add all ingredients, and mix till combined thoroughly.
  • Scoop approximately 1/4 cup tuna mixture invert onto work surface gently pat into a 3/4-inch-thick patty repeat with remaining tuna mixture.
  • Heat oil in a large skillet over medium once hot add tuna cakes to pan in batches cook 3-4 minutes on each side till bottoms are golden.
  • Make sauce: Place red peppers, mayonnaise, lemon juice, garlic and spices in blender and blend on high till combined pour into serving container and add herbs.
  • Serve tuna cakes hot with sauce or cool and store for later use.

Chicken Pesto Stuffed Sweet Potatoes



If you would rather not make your own pesto make sure to find a store-bought version that's Whole30-compliant.

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Ingredients

  • 1 cup raw shelled walnuts
  • 4-5 cloves garlic
  • 3 cups fresh basil leaves
  • 2 cups fresh spinach kale or other leafy greens
  • 2/3 cup light olive oil
  • 1 1/2-2 Tbsp fresh lemon juice
  • 2 Tbsp nutritional yeast
  • 3/4 tsp sea salt or to taste
  • 3 cups cooked shredded chicken breast or about 1 lb uncooked
  • 6 medium sweet potatoes
  • Coconut oil and salt for baking

Instructions

  • Bake Potatoes: Preheat your oven to 400 degrees coat sweet potatoes with a bit of coconut oil and sprinkle sea salt all over place on a parchment lined baking sheet and bake 60-70 mins till soft.
  • Meanwhile, make the pesto combine walnuts, garlic, basil leaves, spinach, olive oil, lemon juice, nutritional yeast and salt in a blender or food processor blend on high speed till a paste forms, scraping sides as needed.
  • Combine shredded chicken and all the pesto in a large bowl once potatoes are ready cut each one lengthwise and top generously with chicken pesto mixture you can serve as is or return to oven for a few minutes to heat through. 

Southwest Turkey Stuffed Peppers



Leave out the cheese and sour cream if you want these spicy stuffed peppers to be Whole30-approved.

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INGREDIENTS

  • 4 large peppers red, orange, yellow or green
  • 1 tbsp. coconut oil ghee or avocado oil
  • 1 lb. ground turkey
  • 1 small onion chopped
  • 4 cloves garlic minced
  • 1 cup mushrooms, chopped
  • 2 cups spinach, chopped
  • 2 cups chopped tomatoes or 1 can of diced or crushed tomatoes slightly drained
  • ½ medium zucchini finely diced (~¾ cup)
  • 1 tbsp. chili powder
  • 2 tsp. ground cumin
  • ¾ tsp. fennel seed crushed
  • ¼–½ tsp. cayenne
  • ½ tsp. salt
  • ¾–1 cup cheese omit for Dairy-free or Whole30
  • Optional Toppings: avocado or guacamole, fresh cilantro, dairy-free plain yogurt such as Kite Hill Jalapeño, salsa, Pico de gallo

INSTRUCTIONS

  • Preheat oven to 400°F.
  • Wash and prepare the peppers by cutting them in half and scooping out the seeds bake till tender, about 15 minutes remove from the oven and pour off any liquid or absorb with paper towel. Set aside.
  • While peppers are in the oven, add oil to a large skillet heat over medium heat add turkey and cook stirring and breaking up with a wooden spoon once turkey is cooked halfway add onion and garlic stirring often for about 2-3 minutes.
  • Stir in mushrooms, spinach, tomatoes and zucchini, chili powder, fennel, cayenne, cumin, salt and pepper.
  • Cover reduce heat and simmer for about 8-10 minutes stirring halfway through.
  • Fill each pepper with the turkey mixture top with option cheese and bake till the filling is heated through and cheese is melted about 6 to 8 minutes.
  • Top with optional toppings.

NOTES

  • All photos and content are copyright protected please do not use our photos without prior written permission if you wish to republish this recipe please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. 

Surf and Turf Lettuce Tacos



You can sub in any kind of ground meat you have on hand for these quick and easy lettuce wrap tacos.

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INGREDIENTS

  • 24 peeled and deveined raw, tail-on medium/large shrimp about 1 pound
  • Kosher salt
  • Freshly ground black pepper
  • 1 teaspoon Tunisian spice blend might substitute a Mediterranean seven spice blend or use equal parts toasted and ground coriander, cumin and caraway seed see headnote and note
  • 3 tablespoons coconut oil
  • 1 pound lean (85/15 or 90/10) ground beef
  • 2 pinches chili powder
  • Flesh of two small ripe avocados
  • 1 lime
  • 1/4 medium red onion
  • Leaves from six stems cilantro
  • 12 cherry tomatoes
  • 16 small romaine lettuce leaves see headnote
  • 1/2 cup shredded carrot

DIRECTIONS

  • Season the shrimp lightly with salt, pepper and the spice blend.
  • Heat 1 tablespoon of the oil in a nonstick skillet over medium high heat once the oil shimmers add the shrimp and cook for 1 to 2 minutes turning them over as needed so that they are just opaque transfer to a plate.
  • Add another tablespoon of the oil to the skillet season the meat with a pinch of the chili powder and a good pinch each of salt and pepper once the oil shimmers add the ground beef cook for 8 to 10 minutes stirring occasionally to break up clumps. Drain/discard the fat and juices from the pan.
  • Meanwhile cut the avocados in half and discard the pits scoop the flesh into a mixing bowl cut the lime in half; squeeze in the juice cut the onion into small dice then add to the bowl. Coarsely chop three-quarters of the cilantro and add to the bowl drizzle in the remaining tablespoon of oil (liquefied) then season well with salt and pepper and the remaining pinch of chili powder use a fork to mash/blend into guacamole.
  • Cut the tomatoes in half remove the ground beef from the heat.
  • Separate the lettuce leaves and stack two sets of two on each plate top each one with equal amounts of the guacamole, ground beef, shrimp, shredded carrot cherry tomato halves and the remaining cilantro leaves. Serve right away.

NOTE: Toast the spices in a small, dry skillet over medium-low heat for a few minutes just till fragrant and lightly browned cool then grind in a designated spice grinder.

Spicy Jalapeño-Broccoli Falafel



You can make these broccoli falafel in just five minutes perfect when you are mad hungry and need something ASAP. 

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INGREDIENTS

  • 1 cup dry chickpeas soaked overnight in 4 cups water
  • 1/2 small white onion
  • 1 fresh jalapeño or 2 tablespoons pickled jalapeño slices drained
  • 1/4 cup minced cilantro
  • 2 tablespoons minced parsley
  • 3 cloves garlic minced
  • 1/2 teaspoon ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2–3 tablespoons wheat flour or chickpea flour
  • 3–4 cups oil for frying grapeseed, canola, corn

Avocado tahini sauce:

  • 1 avocado
  • 1/2 cup tahini
  • 1–2 tablespoons water
  • 2 tablespoons lemon juice
  • 1 clove garlic
  • 1/2 fresh jalapeño pepper
  • 1/2 teaspoon salt

INSTRUCTIONS

  • Soak the chickpeas at least 8 hours and up to 12 hours at room temperature drain you should get about 2 cups of soaked peas.
  • Grate the onion on the large side of a box grater you should get about 1/2 cup grated onion.
  • Remove seeds from chile for milder falafel mince the chile.
  • Grind the soaked chickpeas in a food processor with the garlic herbs and spices until it looks like a chunky paste it should not be completely smooth but look more like wet couscous if you have only a tiny food processor like my 4-cup size you will need to do this in batches.
  • Transfer to a bowl and mix in in the grated onion and minced chile add enough flour to make a dough that will stick together but isn’t too wet. Cover the bowl.
  • Refrigerate this mixture at least one hour and up to 3 days be sure to cover so it doesn’t dry out).
  • Shape balls from falafel mix using about two tablespoons per ball or a little bigger/smaller if you want.
  • Heat two inches of oil in a deep pot to 275ºF (135ºC)
  • Fry balls or patties for 3-4 minutes on each side till dark brown keep the oil temperature between 250-300ºF (120-148ºC) You want them to cook slowly to ensure the insides are cooked through or else you will have raw-tasting falafel.
  • Drain on paper towel or rack
  • For tahini sauce, combine all ingredients in a blender till smooth add extra water for thinner sauce.


Before You Go: Chopped Big Mac Salad: Whole30, Paleo, Keto

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