The Whole30 diet was first launched in 2009. It focuses on eating whole foods for thirty days. However, there are some rules. Individuals should consume a variety of foods, including fats, seafood, meat, eggs, fruits, and vegetables. They should also include a significant amount of herbs and spices. The Whole30 diet means avoiding consuming added sugars, alcohol, grains, most legumes, dairy products, junk food, and anything with artificial preservatives.
There are some Whole30 frozen foods and Whole30 approved packaged foods in many grocery stores. These foods make it easier for individuals to begin following this diet. Using Whole30 cookbooks and designing a Whole30 meal plan can also be helpful. Of course, the focus of this diet is on cooking most meals and avoiding packaged foods. Thankfully, there are some good recipes for the Whole30 diet out there.
Homemade Burger Patties
Fast food is one of the major food categories that individuals should avoid when they are following the Whole30 diet. However, there are ways for individuals to get the food that they crave without the added sugars and preservatives. An example of this is the traditional burger. While it is not allowed on the Whole30 diet, individuals can create homemade burger patties. A great burger patty recipe for this diet that is full of flavor includes eight ounces of diced cremini mushrooms, two minced cloves of garlic, one tablespoon of olive oil, and one pound of grass-fed ground beef. Individuals can use pepper and sea salt to taste.
Individuals should start by heating olive oil in a saucepan. Once heated, they can cook the diced mushroom until they are soft and golden. They need to add the garlic near the end of this cooking process. Individuals should let this mixture cool for five minutes before putting it in a bowl with the ground beef. This is when they can add some salt and pepper. After the mixture is combined, individuals can form four burger patties and grill them until they are cooked according to their taste. These patties are also able to be cooked in a pan. The final step is dressing the patties using organic sauce and other appropriate toppings for the Whole30 diet.
Individuals can make a delicious vegetarian frittata using the guidelines from the Whole30 diet. Preparation takes fifteen minutes, and cooking takes another twenty. Individuals will need to dice two bell peppers. This should be one green pepper and one red pepper. Then, they should chop half a small onion and dice a clove of garlic. Of course, individuals need to crack and beat ten eggs. Individuals will also need two cups of roughly chopped spinach, two tablespoons of olive oil, a quarter cup of sundried tomatoes. They can also add some salt and pepper to taste.
Individuals should preheat their oven to 350 degrees Fahrenheit. They should heat olive oil in a skillet on medium heat. Once heated, they should add the onion and bell peppers and cook them until they are soft. This should take approximately seven minutes. Once this is done, individuals should add the tomatoes, garlic, and spinach. They need to cook this until the spinach is slightly wilted, but still vibrant. At this point, individuals can pour the mixture into an oven-safe dish with the eggs, pepper, and salt. They should ensure that the mixture is evenly distributed. Once it is, they can put the dish in the oven for fourteen minutes. Individuals can let it cool for a few minutes, slice, and serve. Leftovers can be refrigerated in airtight storage for a maximum of a week after cooking.
Grilled Fish And Salsa
Another decent recipe for the Whole30 diet is grilled fish and salsa. This is fairly simple for individuals to make at home and is quite healthy. Individuals who are not fond of seafood may want to use white fish, as some reports indicate that it tastes similar to chicken. Fish contains many vitamins and minerals, including omega-3 fatty acids. Overall, this Whole30 recipe takes approximately twenty minutes to prepare and ten minutes to cook. Individuals should start with a fillet of cod or halibut. They can add additional fillets when they are making more portions. The salsa includes a quarter cups of diced bell pepper, two finely diced tomatoes, a quarter cup of cilantro, one minced clove of garlic, a sliced green onion, two tablespoons of lime juice, and some lime zest.
Once their ingredients are ready, individuals need to combine the ingredients in a bowl and refrigerate it until they need it. Individuals can use some paprika, oregano, and chili powder to season their fish while it is grilling. They should add these spices to taste. However, an eighth of a teaspoon of each spice per fillet is a decent place to start. Once the fish is grilled, individuals can top their fillet with some of the salsa and serve.
Spaghetti Squash with Meat Sauce
Individuals who want to follow the Whole30 diet can still enjoy a dish that is fairly similar to traditional pasta. Instead of pasta, however, they should use spaghetti squash. The first part of this recipe is to roast the squash. Individuals should start by cutting it lengthwise and removing all of the strings and seeds. They can then drizzle each side with avocado oil and sprinkle on some salt and pepper. Individuals need to place each half facedown on a baking sheet. The spaghetti squash will take approximately twenty to thirty minutes to roast at four hundred degrees Fahrenheit. If individuals want to do this in advance, they can put the cooked squash in a plastic container in their refrigerator.
The necessary ingredients for the meat sauce are one finely chopped carrot, one finely chopped stalk of celery, one pound of ground beef, and a few strips of crumbled bacon. Individuals also need two cups of marinara sauce, a handful of fresh basil, and a small amount of coconut milk. Individuals should heat a small amount of avocado oil in a large skillet on medium heat. They should add the celery and carrots with some chopped bacon and cook it for a few minutes. They can then add the ground beef and seasoning and cook until it is brown. Once the meat is brown, individuals can add the marinara sauce and other remaining ingredients and simmer.
Roasted Chicken And Potatoes
Individuals on the Whole30 diet can still consume a classic dish of roasted chicken and potatoes. This is the simplest recipe on the list, and it is packed with delicious nutrients. It may only take a handful of ingredients. Individuals can start by preheating their oven to 350 degrees Fahrenheit. Then, they can gather two pounds of chicken breast, four diced red potatoes, four sliced cloves of garlic, two tablespoons of chopped rosemary, and two tablespoons of olive oil. They will also need some salt and pepper. Individuals should put all the ingredients in a bowl and toss them to coat.
Then, they can place the chicken and potatoes on a baking sheet. They will take approximately thirty minutes in the oven to roast. At this point, individuals should take out the chicken and let it rest. While this is happening, they should turn up the oven's temperature or broil the potatoes for approximately five minutes. This should make the potatoes crispy.