All you need to start Whole30, from a meal plan to a grocery list

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All you need to start Whole30, from a meal plan to a grocery list originally appeared on goodmorningamerica.com

Welcome to GMA New Year, Best You. In 2019, we share everything you need to start the new year. Whether you're taking your New Year's resolutions into Instagram-worthy preparations, training programs, meal plans, or taking time for yourself, we've planned everything."GMA" in partnership with Anna Brownof Pressed nutrition, for the ultimate meal preparation guide for the Whole30 Diet, which aims to "reset" your plan by eliminating foodLike dairy products and sugar for 30 days. Read below Anna's tips on what to eat for Whole30, what to avoid, and an example of a meal plan. Here too are 10 tips to navigate Whole30 Nothing is more synonymous with January 1st than Whole30.After a week of holiday indulgences, I think we are all ready for real food and routine. Personally, I've never followed the Whole30 diet, but I know If I had to choose a diet, I think it would be Whole30, because it's not so different from the way I eat all the days, with few exceptions, such as dairy products, cereals and legumes. Fortunately, these foods can easily be replaced by equally delicious foods, such as sweet potatoes, nut milk and lean meats.

What is Whole30

Although Whole30 is still considered a diet (that is, you can not eat certain foods), I like it to focus on the actual consumption of whole foods and the abandonment of foods. packaged and processed. quantity of meat, seafood and eggs, lots of vegetables and natural fats, fruits and a lot of herbs and spices to add flavor.Prohibited foods during Whole30 include:
Real and artificial sugar
Alcohol
Cereals
Legumes
Dairy
Carrageenan, MSG and sulphates
Baked goods, junk food and other processed foodsFood you like on Whole30:
Lean protein like fish, chicken, eggs and lean ground beef and turkey
Healthy fats like avocado, olive oil, coconut oil and nut butter (but not peanuts)
Delicious winter vegetables such as sweet potato, spaghetti squash and Brussels sprouts
All the green vegetables you can imagine! Roquette, spinach, kale, broccoli
No matter what fruit you want, up to about 2 servings a day, taken with meals

Whole30 example of a meal preparation guide a week

For two people or someone with extra for leftoversOn Monday
Breakfast: Two muffins with eggs and dandelions (Get the recipe RIGHT HERE)
Lunch: Taco Mason Jar Salad (Get the recipe RIGHT HERE)
Dinner: chicken leaf with vegetables (Get the recipe RIGHT HERE)Tuesday
Breakfast: banana with 1 tablespoon. nut butter
Lunch: Leftover chicken and vegetables with lettuce, 1/2 avocado, olive oil, salt and pepper
Dinner: turkey without beans and sweet potato chili (Get the recipe RIGHT HERE)Wednesday
Meal preparation midweek: cook salmon, grill cauliflower and cook sweet potatoes.
Breakfast: two muffins with eggs

PHOTO: Dandelion Egg Muffins by Anna Brown of Nutritionally Squeezed are represented. (Anna Brown / Nutrition Squeezed) More

The story continues

Lunch: Taco jar salad
Dinner: Herb salmon with roasted turmeric cauliflower and roasted sweet potatoes (get the cauliflower recipe RIGHT HERE; Salmon recipe below)
Thursday
Breakfast: banana with 1 tablespoon. nut butter
Lunch: turkey and chili sweet potato leftover
Dinner: Remains of salmon with cauliflower and sweet potatoes Friday
Breakfast: two muffins with eggs
Lunch: Taco jar salad
Dinner on the outside [at a restaurant]!

Whole30 list of groceries

Produce
3 ripe bananas
1 lemon
1 Granny Smith apple
1 bunch of dandelion leaves (or spinach)
6 large sweet potatoes
1 yellow onion
1 red onion
2 carrots
1 bouquet of radishes
1 red pepper
10 Crimini / Baby Bella Mushrooms (or a container of a pint)
1 large container of arugula (or favorite lettuce)
3 heads of romaine lettuce
3 broccoli heads
1 head of cauliflower
1 bag or about 20 Brussels sprouts
3 lawyers
1 head of garlic
1 bunch of dill and coriander
3-5 sprigs of fresh rosemaryMe to
20 oz of lean ground turkey at 93%
1 lb. lean ground beef
2 lbs of salmon
4 boneless and skinless chicken breasts
1 dozen eggsPantry and condiments
10 oz of tomato and chili mixture
8 oz can of tomato sauce
1 pot of walnut butter to choose
1 can of black olives
Non-dairy sour creamPantry essentials (buy if not already on hand)
Salt
Turmeric
Taragon
Thyme
Cumin
Chili powder
Paprika
Ground cinnamon
Bay leaves
Chia seeds
Linseed
Olive Oil / Avocado Oil
The vinegar

Whole30 more recipes

Roasted Broccoli: Wash and cut broccoli in bouquets. Sprinkle with olive oil, salt and pepper. Roast on a baking sheet for about 30 minutes, stirring once.Roasted sweet potatoes: Wash and cut sweet potatoes in 1-inch cubes. Sprinkle with olive oil, salt, pepper and any other spice (I like turmeric or rosemary). Roast on a baking sheet for about 40 minutes, stirring once.Baked salmon Herbs of Provence: Wash and dry the salmon. Spread on parchment-lined baking sheet. Sprinkle with olive oil, salt, pepper and herbs from Provence. Bake at 400 degrees for about 20 minutes, until cooked through.Anna Brown of Nutrition Squeezed is a former public relations professional who has become passionate about healthy lifestyles. She is currently studying at New York University to become a Registered Dietitian.