How To Turn a $60 Grocery Haul into 20 Healthy Meals

As grocery prices continue to rise, I’m here to help! I’m back with another one of my popular grocery series where I turn one single grocery trip into five different recipes, or 20 servings of delicious, healthy food! This series was inspired by my frustration with the rising prices and my desire to continue to eat healthy meals while still operating within a tight budget, I hope it helps!

This is my summer edition! If you love to eat veggie and protein packed meals but want to cut back that grocery bill, try getting the groceries from the list below, and following along with my recipes!

You can find all of the videos for the series on my Instagram, TikTok, or YouTube. Be sure to follow me there for more videos like this! You can also check out my feature on Good Morning America, BuzzFeed, & Yahoo!.

Grocery List:

  • 1 lemon 
  • 1 mango 
  • 3 zucchini 
  • 4 ears of corn 
  • 1 eggplant 
  • 2 red bell peppers 
  • 1 cilantro bunch 
  • 4 limes 
  • 2 avocados 
  • 5oz arugula 
  • 1 garlic bulb 
  • 1 small red onion 
  • 1 pack corn tortillas (at least 12 tortillas) 
  • 2 15oz chickpea cans 
  • 1 15oz can coconut milk 
  • 12oz gluten-free pasta (I used spaghetti) 
  • 1 block firm tofu 
  • 1 + 1/2 lbs chicken thighs 
  • 1 lb frozen shrimp (pre-cooked is fine), about 36 shrimp 
  • 1 package white or brown rice 

Household Spices/Sauces:

  • olive oil 
  • sesame oil (optional) 
  • apple cider vinegar
  • rice vinegar (can sub regular white vinegar) 
  • maple syrup or honey 
  • soy sauce, tamari or coconut aminos
  • salt
  • black pepper
  • garlic powder
  • ginger (ground or root)
  • smoked paprika or paprika
  • red pepper flakes (optional) 
  • starch of any kind — corn, tapioca, arrowroot, etc. 

All 5 of the healthy meals are below – each one serves 3-4 people!

Cilantro Lime Chicken Thighs with Arugula Salad & Lime Vinaigrette

Ingredients:

Marinade: 

  • 1/2 cup olive oil 
  • 1/2 cup cater
  • 2 tbsp apple cider vinegar 
  • juice of 1 lime
  • 3/4 cup chopped cilantro (about 1/3 bunch)
  • 1 tsp salt 
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/4 tsp red pepper flakes (opt.) 
  • 1 + 1/2 lbs boneless chicken thighs

Salad:

  • 2-3 corn tortillas (save 8-10) 
  • 2 tbsp + 1/4 cup olive oil 
  • 2 cooked corn ears, chopped off of cob
  • 1 bag of arugula (at least 5oz)
  • 2 tbsp apple cider vinegar
  • 2 tbsp maple syrup
  • 1/2 tsp garlic powder
  • juice of 1 lime
  • 1 avocado, pitted and sliced or cubed 
  • salt & black pepper to taste

in a blender or processor, blend all of the marinade ingredients other than chicken on high speed until smooth. add the chicken to a large bowl or other container & cover them in the marinade. set in the fridge for at least 20 minutes, but the longer the better. 


to cook, either heat your grill or a large skillet on the stove to medium-high, depending on how you’ll be cooking them. once heated add the chicken. cook fully, about 7-10 mins each side, until crisp & at a temp of 165 degrees. cut up and set aside. 


make the tortilla strips but cutting up the tortillas into thin strips, covering in 2 tbsp of olive oil + some salt, & cooking them in the air fryer or oven on 400 for about 7 minutes, until crispy. 


assemble the salad by adding the arugula, 1/4 cup olive oil, ACV, maple, garlic, and lime to a large bowl, along with the corn, chicken, avocado, & tortilla strips. season with salt and pepper to taste.


serve immediately for best results or in the fridge for up to 4 days. this will make you 4 servings.  

Teriyaki Tofu with Mango Salsa

Ingredients:

Mango Salsa:

  • 1/2 small red onion, chopped
  • 1 ripe mango, cubed 
  • 1/2 avocado, pitted & cubed 
  • 1/3 cup fresh chopped cilantro 
  • juice of 1 lime
  • salt, black pepper, & red pepper flakes to taste 

Tofu:

  • 1 lb firm tofu, pressed for 30 mins
  • 1 tbsp starch — cornstarch, arrowroot, tapioca, etc. 

Teriyaki Sauce:

  • 1/3 cup coconut aminos, soy sauce, or tamari
  • 1/3 cup water 
  • 1/4 cup maple syrup 
  • 2 tbsp rice vinegar 
  • 1 tbsp sesame oil (optional, can sub olive oil)
  • 1 big garlic clove, minced
  • 1 tbsp minced ginger (can sub ground)
  • for serving: 1 cup rice, cooked according to package instructions

start by making your mango salsa by including all of those ingredients, giving it a mix, and setting in the fridge to chill. 


take your pressed tofu and cut it into small cubes. place into a mixing bowl. cover with 1 tbsp of starch. 


in a separate bowl, mix together all of the sauce ingredients. pour the sauce over the tofu and let sit for at least 10 mins (but the longer the better).


heat a large skillet over medium heat with some oil, then add in the tofu and sauce. still consistently for 10-15 mins, until the sauce is a thick consistency. 


serve over cooked rice (optional) and top with the mango salsa + some extra cilantro. 

One Pot Creamy Lemon Pasta with Shrimp & Zucchini

Ingredients:

  • 2 tbsp + 1 tsp olive oil 
  • 1 zucchini, sliced into half-moon shapes
  • 1 garlic clove, minced
  • 12-16 shrimp, shells removed (you can use frozen uncooked or cooked) 
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 12oz gluten-free pasta (I used brown rice spaghetti)
  • 4 cups of water (plus more as needed) 
  • 1 15oz can coconut milk (use the thicker white part of the milk & discard the water) 
  • zest & juice of 1 lemon
  • additional salt & black pepper to taste
  • optional — parsley or basil for topping

tart by heating 2 tbsp of olive oil over medium heat in a large pan. 


chop up your zucchini & garlic and set aside. cover all of the shrimp in 1 tsp olive oil, salt, and black pepper. add to the pan and fully cook, about 5 minutes each side. remove from the pan and set aside. 


in the same pan, add the garlic and zucchini and sauté until the zucchini is browned on each side. stir continuously so the garlic does not burn. 


remove the zucchini and garlic and set aside. add in the spaghetti and immediately cover with 4 cups of water & sprinkle in some additional salt. cover the pan. 


after about 5 minutes, uncover and stir so the pasta does not stick to the pan. add additional water as needed if all of the water has been absorbed. cover again and cook for an additional 3-5 minutes, until the pasta is al dente and easily stirred. 


turn heat to low and mix in the coconut milk, lemon juice, & lemon zest. add back the shrimp, zucchini, & garlic. 


remove from heat, serve, & top with chopped parsley or basil if desired. 

Marinated Grilled Veggies with Crispy Chickpeas

Ingredients:

Grilled Veggies:

  • 1 eggplant, sliced
  • 2 red bell peppers, sliced
  • 2 zucchini, sliced
  • 1/3 cup olive oil
  • 1/4 cup coconut aminos, soy sauce, or tamari
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder

Chickpeas: 

  • 2 15oz cans of chickpeas, drained & rinsed 
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp smoked paprika 

For Serving: 

  • 1 cup of rice, cooked according to package instructions 
  • 1/4 cup fresh chopped cilantro 

preheat your oven to 400 degrees and line a baking sheet with parchment. 
start by slicing all of your veggies, then add them to a large bowl. cover with the olive oil, coconut aminos, & spices, then use clean hands to evenly disperse it over everything. let marinate in the fridge for at least 20 minutes, but the longer the better. 


while the veggies marinate, prepare the chickpeas by covering them in olive oil, salt, black pepper, garlic powder, & paprika. transfer to the pan with parchment and bake for 15 minutes or until crisp. set aside. at this time you can also cook your cup of rice.


now, grill the veggies over medium-high heat by cooking for about 7 minutes on each side, or until each side has grill marks. if you’re doing this on the stove, just sauté the veggies on medium heat until soft. be sure to save your veggie marinade for topping later on. 


assemble your bowls by adding some cooked rice, a generous serving of grilled veggies, & the crispy chickpeas on top. drizzle on that saved marinade, then top with chopped cilantro. 

Grilled Shrimp Tacos with Avocado Sauce

Ingredients:

Shrimp:

  • 20-24 shrimp, shells removed (you can use frozen uncooked or cooked) 
  • 2 tbsp olive oil 
  • 1 tsp salt 
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp smoked paprika

Avocado Sauce:

  • 1/2 avocado, pitted
  • 1/3 cup olive oil 
  • 1 tbsp apple cider vinegar
  • juice of 1 lime 
  • 1/2 tsp salt

For Assembly: 

  • 9-12 corn tortillas
  • 2 cooked corn ears, chopped off of cob
  • 1 cup arugula (omit if you don’t have it) 
  • 1/2 cup fresh chopped cilantro 
  • juice of 1 lime

start by covering your shrimp in the olive oil, salt, pepper, garlic powder, & paprika in a bowl. heat either your grill or a large skillet over medium heat. add your seasoned shrimp to the grill or skillet and cook for about 5 minutes on each side, or until fully cooked (will vary depending on what kind of shrimp). set aside. 


make your sauce by adding the avocado, olive oil, apple cider vinegar, lime juice, & salt to a blender or food processor. blend on high speed until the sauce is smooth, and add additional olive oil as needed to reach a smooth consistency. 


assemble each taco with a corn tortilla, a sprinkle of corn and arugula, the grilled shrimp, and top it off with some chopped cilantro and lime juice. this recipe will make 9-12 total tacos! 

As always, I really enjoyed putting this series together! If you have any feedback, my DMs are open!

LEMON BLUEBERRY MUFFINS (PALEO, GLUTEN-FREE, DAIRY-FREE)

These gluten-free & paleo lemon blueberry muffins are my favorite muffins that exist! They’re SO fluffy and zesty and delish – you need to try them! The muffins are sweetened with just a bit of maple syrup and use almond flour so they’re gluten-free & grain-free. Perfect for your spring brunch plans!

BLUEBERRY LEMON MUFFINS

LEMON BLUEBERRY MUFFINS (PALEO, GLUTEN-FREE, DAIRY-FREE)
Print

LEMON BLUEBERRY MUFFINS (PALEO, GLUTEN-FREE, DAIRY-FREE)

Recipe by Jenn Lueke
Servings

12

servings
Prep time

10

minutes
Cooking time

25

minutes

These gluten-free & paleo lemon blueberry muffins are my favorite muffins that exist! They’re SO fluffy and zesty and delish – you need to try them! The muffins are sweetened with just a bit of maple syrup and use almond flour so they’re gluten-free & grain-free. Perfect for your spring brunch plans!

Ingredients

  • 3 +1/2 cups almond flour

  • 1 tsp baking soda

  • 1/2 tsp salt

  • zest of 2 lemons

  • 3 eggs, beaten

  • 1/4 cup maple syrup

  • 1/4 cup coconut oil, melted

  • 1/4 cup lemon juice

  • 2 tbsp almond milk

  • 1 cup fresh blueberries

  • 2 tbsp tapioca starch

Directions

  • Preheat oven to 350 degrees and line a muffin tin with liners.
  • In a large bowl, whisk together the almond flour, baking soda, salt, and lemon zest.
  • Add in the beaten eggs, maple syrup, coconut oil, lemon juice, and almond milk and mix until just combined.
  • Toss the blueberries with the tapioca starch in a separate bowl to coat, then add to the batter and fold in using a spatula.
  • Transfer the batter into the muffin tin, filling each liner to 3/4 full.
  • Bake for 25-30 minutes, or until a toothpick comes out clean. Allow to cool completely before enjoying. Can be stored in the freezer and reheated by microwaving for 30-60 seconds.

How To Turn a $50 Grocery Haul into 20 Healthy Meals

If you feel like your grocery bill continues to increase lately, you’re definitely not alone. This series was inspired by my frustration with the rising pricing and my desire to continue to eat healthy meals while still operating within a tight budget.

If you love to eat veggie and protein packed meals but want to cut back that grocery bill, try getting the groceries from the list below, and following along with my recipes!

You can find all of the videos for the series on my Instagram, TikTok, or YouTube. Be sure to follow me there for more videos like this! You can also check out my feature on Good Morning America, BuzzFeed, & Yahoo!. https://www.instagram.com/reel/CrrojdEPuhk/

Grocery List:

  • 1 lb carrots
  • 1 head of celery
  • 1 yellow onion
  • 4 lemons
  • 1 lb chopped kale
  • 1 broccoli head
  • 1 garlic head
  • 1 bunch fresh dill
  • 1 bunch fresh parsley
  • 10oz raw cashews
  • 12oz brown rice pasta (or other pasta of choice)
  • 1 package white rice
  • 1 package nutritional yeast
  • 15oz can full-fat coconut milk
  • 15oz can of chickpeas
  • 32oz chicken or veggie broth
  • 2lbs boneless chicken thighs
  • 14oz pack of firm tofu

Household Spices/Sauces:

  • olive or avocado oil
  • apple cider vinegar
  • salt
  • black pepper
  • italian seasoning
  • garlic powder
  • smoked paprika
  • red pepper flakes (optional)
  • soy sauce, tamari, or coconut aminos
  • maple syrup or honey

All 5 of the healthy meals are below – each one serves 3-4 people!

Lemony Chicken Thighs & Rice Bake

Ingredients:

  • 2 tbsp olive or avocado oil
  • 1 lb boneless chicken thighs
  • 1 + 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 tsp smoked paprika
  • 2 tsp italian seasoning
  • 1/4 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 cup of white rice
  • 1 lemon, juiced
  • 1 cup chicken broth
  • 1/2 of 15oz can full-fat coconut milk
  • 2 cups chopped kale
  • up to 1 + 1/2 cups water, as needed
  • 1/3 cup fresh chopped parsley

preheat oven to 375 degrees and drizzle the olive oil on a large skillet over medium heat on the stovetop.

pat the chicken thighs dry with a paper towel, then season all over with the salt, black pepper, smoked paprika, and italian seasoning. transfer the chicken to the pan when the olive oil is heated.

cook the chicken to crisp each side, about 5-7 minutes on each side depending on thickness, then set aside on a plate. in the same pan, add the chopped onion and sauté for 5 minutes, then add the minced garlic.

when the onion and garlic are translucent, pour in the rice and let it toast for a few minutes, stirring frequently. add in the lemon juice, chicken broth, and coconut milk and mix to combine.

add in all of the chopped kale and let it wilt down. add up to 1 + 1/2 cups of water as needed to wilt down the kale and make sure all of the rice is covered in liquid. transfer to the oven and bake for 15-20 minutes, until the rice is fully cooked and the chicken has an internal temp of 165 degrees.

serve immediately or store the chicken and rice in airtight containers in the fridge for up to 4 days.

Creamy Cashew Sauce Pasta & Broccoli

Ingredients:

  • 1 + 1/4 cups raw cashews, soaked in hot water for 30 minutes
  • 12oz brown rice pasta (or pasta of choice)
  • 2 small garlic cloves
  • 1/2 tsp black pepper
  • 1 + 1/2 — 2 tsp salt
  • 1 tsp italian seasoning
  • 1 cup chicken or veggie broth (veggie for fully plant based)
  • juice of 1 lemon
  • 1/4 cup nutritional yeast
  • 1 heaping cup broccoli florets (about 1/3 of a head of broccoli)
  • 1/3 cup fresh parsley, chopped

in a large glass container, add all of the cashews and completely cover them with hot water. set aside.

while the cashews soak, boil a pot of water and cook the pasta for ~8 minutes, or until done. during the last 3 minutes, add the chopped broccoli to the pot. drain and set aside.

add the soaked cashews to a food processor or blender along with the garlic, black pepper, salt, italian seasoning, chicken broth, lemon juice, and nutritional yeast. blend on high speed until completely smooth. if the sauce is too thick, add some water. if too running, add a few extra cashews.

pour the sauce over the cooked pasta and broccoli and mix to cover everything with sauce. when you’re ready to serve, top with the chopped parsley.

enjoy immediately or store in an airtight container in the fridge for up to 5 days.

Lemon & Dill Chicken and Rice Soup

Ingredients:

  • 2 tbsp olive or avocado oil
  • 1 lb boneless chicken thighs
  • 1 tsp + 1 tsp salt
  • 1/2 tsp + 1/2 tsp black pepper
  • 1 tsp + 1 tsp italian seasoning
  • 2 tsp smoked paprika
  • 3/4 yellow onion, chopped
  • 4-6 celery ribs, chopped
  • 3-4 large carrots, chopped
  • 3 garlic cloves, minced
  • 1 cup white rice
  • 2 cups chicken broth
  • 2 cups water (plus more depending on preference)
  • juice + zest of 1 lemon
  • 1/2 15oz can full-fat coconut milk
  • 1/4 cup fresh chopped dill
  • 1/4 cup fresh chopped parsley

start by heating the oil in a large pot over medium heat and seasoning the chicken thighs all over with 1 tsp salt, 1/2 tsp black pepper, 1 tsp italian seasoning, & 2 tsp paprika.

when the oil is heated, add in the chicken. fully cook the chicken by letting sit in the oil for about 7-9 minutes on each side, then remove from the pot, cut into small pieces, and set aside.

in the same pot, add the chopped onion and sauté, stirring frequently, for 5 minutes. add in the celery & carrots and sauté until the onion is translucent. add in the garlic and remaining salt, black pepper, & italian seasoning.

mix well and once the spices are incorporated and aromatic, add in the broth, water, lemon juice + zest, & rice. cover the pot and bring to a boil.

once boiling, let the soup simmer for 20 minutes, covered. after the 20 minutes the rice should be fully cooked. you may need to add more water at this point depending on how liquidy you want the soup.

add in the coconut milk, dill, & parsley, and add back the chicken. mix to incorporate and let simmer on low until ready to serve.

enjoy immediately or store in an airtight container in the fridge for up to 5 days or freeze it.

Sheet Pan Tofu & Veggies

Ingredients:

  • 2 tbsp olive or avocado oil
  • 4-6 celery ribs, chopped
  • 3-4 large carrots, chopped
  • ~2 cups broccoli florets (about 2/3 of a head of broccoli)
  • 14oz pack of firm tofu, pressed for 30 min for best results
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 2 tsp garlic powder
  • 2/3 cup raw cashews
  • 1/4 cup fresh chopped parsley

For the sauce:

  • 1/2 cup coconut aminos, tamari, or soy sauce
  • 2 tbsp maple syrup
  • 1 tsp garlic powder
  • 1/4 tsp red pepper flakes (optional)

preheat your oven to 400 and press the tofu for 30 minutes by wrapping it in a paper towel and putting a heavy weight pan or other object on top (if you don’t have a tofu press).

cut the tofu into even cubes and add it to a large sheet pan with the olive oil, chopped celery, carrots, and broccoli. sprinkle on the salt, pepper, and garlic powder, mix to cover everything and bake for 20 minutes.

while it bakes, make the sauce by combining all sauce ingredients in a jar or bowl.

remove the pan from the oven after the 20 minutes, and drizzle it with the sauce. add the raw cashews to the pan as well, then put back in the oven for another 15 minutes.

once you remove from the oven, serve immediately with the chopped parsley on top (and add some rice if you’d like to go with it), or store in the refrigerator for up to 5 days in an airtight container.

Kale Salad with Crispy Chickpeas & Cashews

Ingredients:

  • 4 tbsp olive or avocado oil
  • 15oz can of rinsed chickpeas
  • 1 tsp + 1/2 tsp salt
  • 1/2 tsp + 1/4 tsp black pepper
  • 1 tsp + 1/2 tsp garlic powder
  • 1 tsp + 1/2 tsp smoked paprika
  • 3/4 cup raw cashews
  • 1 tbsp maple syrup
  • ~5 heaping cups of chopped kale
  • 3-4 large carrots, finely chopped

For the dressing:

  • 1/3 cup olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1/4 cup apple cider vinegar
  • 2 tbsp maple syrup
  • juice of 1 lemon

preheat your oven to 400 and add the rinsed chickpeas and 2 tbsp of oil to a large sheet pan. season with 1 tsp salt, 1/2 tsp black pepper, 1 tsp garlic powder, & 1 tsp paprika. use clean hands to cover all of the chickpeas in with the spices, then bake for 15 minutes.

in a bowl mix the cashews with 1 tbsp of oil, 1/2 tsp salt, 1/4 tsp black pepper, 1/2 tsp garlic powder, 1/2 tsp paprika, and the maple syrup.

after the chickpeas cook for 15 minutes, use a spatula to give it a stir, and add in the cashews, evenly dispersing. bake for another 10-15 minutes, until the chickpeas are crisp.

add the kale to a large bowl and massage 1 tbsp of oil into it. let sit for at least 15 minutes, then add in all of the dressing ingredients and mix. when the chickpea and cashew mixture is done, pour it in along with the carrots.

serve immediately or store in the refrigerator for up to 5 days in an airtight container.

As always, I really enjoyed putting this series together! If you have any feedback, my DMs are open!

Baked Feta, Chicken, & Quinoa with Veggies

This baked feta, chicken, & quinoa bake was definitely inspired by the viral feta pasta trend from 2020 because I was just craving some warm feta and this ended up coming out so much better than expected and will definitely be a regular part of my meal prep rotation! Sharing all the details for you below – try this one out!

Baked Feta, Chicken, & Quinoa with Veggies
Pin
Print

Baked Feta, Chicken, & Quinoa with Veggies

Recipe by Jenn Lueke
Servings

4

servings
Prep time

10

minutes
Cooking time

30

minutes

This baked feta, chicken, & quinoa bake was definitely inspired by the viral feta pasta trend from 2020 because I was just craving some warm feta and this ended up coming out so much better than expected and will definitely be a regular part of my meal prep rotation!

Ingredients

  • 1 cup feta cheese (block is best but crumbled works)

  • 1/4 cup olive oil

  • 1 cup cherry tomatoes

  • 1 cup chopped broccoli florets

  • 1 +1/2 lbs boneless chicken breast

  • 1 tsp salt

  • 1/2 tsp black pepper

  • 1 tbsp garlic powder

  • 1/2 cup fresh basil leaves

  • 1 cup cooked quinoa

Directions

  • Preheat oven to 400 degrees.
  • In a large casserole dish, add the feta block, olive oil, cherry tomatoes, broccoli, and chicken, spacing the chicken evenly and placing the feta in the middle. 
  • Cover everything with the salt, pepper, and garlic powder and toss to coat. 
  • Bake for 30 minutes, or until chicken temp is 160 degrees. If you need to cook the quinoa, do so while this bakes. After removing from the oven, take out the chicken and slice or shred it.
  • Mix everything together well in the casserole dish without the chicken, then add in the basil and quinoa and stir again.
  • Add the chicken back in, top with some extra oil and basil if desired, and serve. The recipe makes 3-4 servings and stores well in the refrigerator for up to 4 days in an airtight container.

How To Turn a $50 Grocery Haul into 10 Healthy Meals

If you feel like your grocery bill continues to increase lately, you’re definitely not alone. This series was inspired by my frustration with the rising pricing and my desire to continue to eat healthy meals while still operating within a tight budget.

If you love to eat veggie and protein packed meals but want to cut back that grocery bill, try getting the groceries from the list below, and following along with my recipes!

You can find all of the videos for the series on my Instagram, TikTok, or YouTube. Be sure to follow me there for more videos like this! You can also check out my feature on Good Morning America, BuzzFeed, & Yahoo!.

Grocery List:

  • 2 lbs boneless chicken breast
  • 16oz firm tofu
  • 2 avocados
  • 15oz can corn
  • 15oz can black beans
  • 1 lb cauliflower rice
  • sriracha
  • 2 hearts of romaine lettuce
  • 1 lb edamame beans
  • 4-5 green onions
  • 1 bunch of cilantro
  • 2 cups quinoa
  • coconut aminos
  • 5oz bag spinach
  • 4 cups veggie broth
  • 1 package chicken sausage
  • 2-3 cups shredded carrots
  • 1 english cucumber
  • 1 small jar creamy peanut butter

Household Spices/Sauces:

  • olive oil
  • salt
  • black pepper
  • garlic powder
  • smoked paprika
  • red pepper flakes
  • cumin
  • rice vinegar
  • maple syrup
  • starch of choice (cornstarch, arrowroot, tapioca)
  • sesame seeds (optional)
  • lime juice (optional)

All 5 of the healthy meals are below – each one serves at least 2 people!

Crispy Quinoa & Edamame Peanut Salad

Ingredients:

  • 1 english cucumber, sliced 
  • ~3 green onions, chopped
  • ~2/3 cup fresh chopped cilantro
  • 1 lb edamame beans (I used frozen)
  • 1 + 1/4 cup shredded carrots
  • 1 cup quinoa (cooked with 2 cups of veggie broth according to package instructions)
  • 3 tbsp olive oil

Dressing:

  • 1/4 cup sesame oil 
  • 1 tbsp rice vinegar
  • 2 tbsp coconut aminos
  • 1 tbsp maple syrup 
  • 1/4 cup peanut butter
  • 1 tsp garlic powder
  • 1 tbsp ground ginger 
  • salt & pepper to taste

preheat oven to 350 degrees and line a baking sheet with parchment paper. add the cooked quinoa (cooked based on package instructions with veggie broth instead of water) and spread it out evenly on the pan. toss with the olive oil and season with salt & pepper if desired. bake for 35 minutes, stirring halfway through. 

make the dressing by combining all ingredients in a jar and shaking until it’s a uniform consistency. chop up all veggies. 

when the quinoa is done, all it to a large bowl with all of the chopped veggies and the dressing, mix well and serve immediately or store in airtight containers in the refrigerator for up to 5 days. 

Cauliflower Rice Chicken Burrito Bowls

Ingredients:

  • 1 lb chicken breast, cooked and shredded
  • 1 avocado
  • 1 15oz can corn
  • 1 15oz can black beans
  • 1 lb cauliflower rice, cooked
  • ~3 cups spinach 
  • 2-3 green onions, sliced 
  • salt, pepper, garlic powder, onion powder, paprika, & red pepper flakes to season
  • lime juice & hot sauce for topping (optional) 

to cook the chicken, season 1 pound of chicken breast generously with salt, pepper, garlic powder, onion powder, and paprika and drizzle with olive oil before baking on 400 degrees for 30 minutes. let cool before shredding the chicken. 

drain and wash the corn and black beans and set aside. in a bowl, mash the avocado with salt, pepper, garlic powder, and red pepper flakes. add some lime juice if desired. 

assemble the bowl by adding the cauliflower rice, spinach, cooked chicken, black beans, corn, mashed avocado, & green onion for topping. add some lime juice and hot sauce on top if desired. 

the ingredients will make 3 large servings! so store them for meal prep or share with someone you love 💕 

Sweet & Spicy Tofu with Cucumber Salad

Ingredients:

For the cucumber salad:

  • 1/2 of an english cucumber, sliced 
  • 1 cup shredded carrots 
  • 3 tbsp sesame oil (can sub olive oil)
  • 2 tbsp coconut aminos (can sub soy sauce)
  • 2 tbsp rice vinegar 
  • 1/2 tsp salt + 1/2 tsp pepper
  • 1 tsp garlic powder + 1 tsp ground ginger
  • 1 tbsp sesame seeds (optional)

For the tofu:

  • 1 lb block of tofu, pressed for 30 min and cubed
  • 1 tbsp tapioca, arrowroot, or corn starch
  • 1 tbsp coconut aminos or soy sauce
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1 tsp ground ginger
  • 1 tbsp olive or avocado oil

For the sauce:

  • 2 tbsp sriracha
  • 2 tbsp coconut aminos or soy sauce
  • 2 tbsp sesame oil
  • 2 tbsp rice vinegar
  • 1 tbsp maple syrup
  • 1 tsp ground ginger
  • 1 tbsp sesame seeds (optional)
  • salt & pepper to taste

start by making the cucumber salad by combining all ingredients, mixing, and setting in the fridge to chill 

coat the cubed tofu in the starch, spices, coconut aminos, and oil & airfy or bake on 400 for 10 mins, giving it a shake halfway through. meanwhile, make the sauce by combining all ingredients in a jar and shaking.

cover the tofu in the sauce (save a little for topping it you’d like), then airfry or bake again on 400 for 5-7 minutes, until crisp. 

serve with the chilled salad and enjoy immediately or store in the refrigerator up to 5 days.

Shredded Chicken Lettuce Wraps

Ingredients:

  • 1 lb chicken breast, cooked and shredded
  • 1 tbsp olive oil
  • 1/3 cup coconut aminos (can sub soy sauce or tamari)
  • 2 tbsp maple syrup
  • 1-2 tbsp sriracha (depending on preference) 
  • 1 tbsp ground ginger
  • 2 /3 cup shredded carrots 
  • 2 hearts of romaine lettuce
  • 1 avocado, pitted & sliced 
  • 1-2 green onions, chopped 
  • 1 tsp sesame seeds (optional) 
  • salt, pepper, garlic powder, & paprika to season

to cook the chicken, season 1 pound of chicken breast generously with salt, pepper, garlic powder, and paprika and drizzle with olive oil before baking on 400 degrees for 30 minutes. let cool before shredding the chicken. 

in a large skillet over medium heat, add the olive oil, coconut aminos, maple syrup, and sriracha. bring to a simmer, then add in the ginger and season with salt and pepper. 

let cook, stirring constantly, for about 3 minutes, then add in the shredded chicken and the shredded carrots. mix well and reduce heat to low. cook for 5 more minutes to allow the flavors to combine, then remove from heat. 

prep the lettuce wraps but cutting off the ends of the romaine and removing each layer for the “wrap.” transfer the shredded chicken mixture into the romaine and top it off with sliced avocado, green onions, and sesame seeds if desired.

serve immediately or store the chicken and lettuce separately in the fridge for up to 4 days until ready to serve. 

One Pot Chicken Sausage, Quinoa & Spinach Meal

Ingredients:

  • 1 package garlic chicken sausage
  • 2 tbsp olive oil
  • 1 cup quinoa 
  • 2 cups vegetable broth 
  • ~3 cups spinach 
  • 2 tbsp coconut aminos (can sub soy sauce or tamari)
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tbsp garlic powder
  • 1/2 tsp red pepper flakes 
  • 2 tsp italian seasoning (optional) 

heat the olive oil in a large pot or skillet over medium heat. add the sliced chicken sausage and brown it on each side. remove the chicken sausage from the pan and set aside. 

in that same pan, add in the quinoa and toast it for 2-3 minutes in the remaining olive oil. cover with the veggie broth and let cook until fluffy, about 12-15 minutes. 

when the quinoa is fully cooked, add in the spinach and cooked chicken sausage, as well as the coconut aminos and spices. mix well and let cook for a few more minutes.  

remove from heat and serve immediately or store in the refrigerator for up to 4 days. makes 3-4 servings. 

I really enjoyed putting this series together! If you have any feedback, my DMs are open!

How To Turn a $75 Grocery Haul into 10 Healthy Meals

If you feel like your grocery bill continues to increase lately, you’re definitely not alone. This series was inspired by my frustration with the rising pricing and my desire to continue to eat healthy meals while still operating within a tight budget.

If you love to eat veggie and protein packed meals but want to cut back that grocery bill, try getting the groceries from the list below, and following along with my recipes!

You can find all of the videos for the series on my Instagram, TikTok, or YouTube. Be sure to follow me there for more videos like this! You can also check out my feature on Good Morning America, BuzzFeed, & Yahoo!.

Grocery List:

  • 1.5-2 lbs chicken breast
  • 1 package italian chicken sausage (5 sausages)
  • 1 lb ground chicken
  • 1 lb frozen shrimp
  • 1 15oz can chickpeas
  • 32oz chicken broth
  • 1 jar creamy tahini
  • 15oz can light coconut milk
  • 1 jar tamari, coconut aminos, or soy sauce
  • 1 package raw cashews
  • 1 lb frozen cauliflower rice
  • 1 large bag chopped kale
  • 1 bag shredded carrots
  • 1 jalapeño pepper
  • 1 large cucumber
  • 4 large sweet potatoes
  • 2 broccoli heads
  • 2 large yellow onions
  • 1 garlic bulb
  • 1 ~4-inch piece ginger root (can sub for ground ginger)
  • 6-8 green onions (1 bunch)
  • 1 package baby bella mushrooms (~14 mushrooms)
  • 2 red bell peppers

Household Spices/Sauces:

  • olive or avocado oil
  • sesame oil
  • rice vinegar
  • honey or maple syrup
  • salt & pepper
  • garlic powder
  • Italian seasoning
  • smoked paprika
  • curry powder
  • turmeric powder
  • cumin
  • ground ginger
  • red pepper flakes

All 5 of the healthy meals are below – each one serves at least 2 people!

Ginger, Sweet Potato, & Kale Chicken Soup

ingredients:

  • 2 tbsp olive or avocado oil
  • 1.5-2 lbs boneless chicken breast
  • 1 large yellow onion, chopped
  • 4 garlic cloves, minced
  • 1 + 1/2 inch ginger root piece, minced
  • 2 large sweet potatoes, cubed
  • 1 tsp salt (+ more to taste)
  • 1/2 tsp black pepper
  • 1 tsp turmeric powder
  • 4 cups chicken broth
  • 3 cups fresh chopped kale
  • 1/2 15oz can light coconut milk

start by heating 1 tbsp of oil in a large pot over medium heat. season the chicken breast with salt and pepper generously and add to the pot. let cook on each side for 5-7 minutes, or until completely cooked through, and remove from pot. shred the chicken (i like to use an electric mixer) and set aside.

in the same pot, add another tbsp of oil and the chopped onion. sauté for about 5 minutes, then add in the garlic and ginger. cook for a few minutes until aromatic, then add the sweet potato, salt, pepper, & turmeric. cook on medium heat for 5 minutes, then cover with the broth and put a lid on the pot.

let the soup boil for 20 minutes, at which point the sweet potato should be tender to a fork. add in the coconut milk and kale, give it a stir, and let the kale wilt for about 5 minutes. simmer on low until serving and store in the fridge for up to 4 days!

Curry Chicken Meatballs & Veggies

ingredients:

  • 2 tbsp avocado or olive oil
  • 3/4 large yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 large sweet potato, cubed
  • 1 red bell pepper, sliced
  • 1/2 broccoli head, chopped
  • ~4 baby bella mushrooms, sliced
  • 1 tsp salt + more to taste
  • 1/2 tsp black pepper + more to taste
  • 2 tsp curry powder
  • 1 tsp turmeric
  • 1 tsp cumin
  • 3/4 tsp smoked paprika
  • 1 tbsp + 1 tbsp ground ginger
  • 1/2 15oz can light coconut milk
  • 1 lb ground chicken
  • 1 tbsp tamari, coconut aminos, or soy sauce
  • 4-6 green onions, chopped
  • sesame seed, for topping (optional)

start by sautéing the onion in the oil in a large pan over medium heat. once the onions turn translucent, add in the garlic. after a few minutes add the sweet potato, bell pepper, broccoli, and mushrooms.

when the veggies are beginning to get soft, about 5-7 minutes in, add all of the spices aside from the additional tablespoon of ginger. stir and sauté for another 5 minutes. pour in the coconut milk, stir, and reduce heat to low.

preheat oven to 400 degrees. make the chicken meatballs by mixing together the ground chicken, tamari, green onion, 1 tbsp of ginger, and some salt and pepper.

roll into balls and place on a baking sheet lined with parchment paper. bake for 18-20 minutes, until at a temp of 165 degrees. add to the veggie mixture, give everything a stir, and serve with green onion and sesame seed.

store in the refrigerator for up to 4 days.

Cauliflower Shrimp Fried Rice

ingredients:

  • ~12-15 frozen shrimp
  • 2 tbsp olive or avocado oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1-inch piece ginger root, minced
  • 1/2 broccoli head, chopped
  • 1/2 red bell pepper, chopped
  • ~4 baby bella mushrooms, chopped
  • 1 jalapeno pepper, de-seeded & chopped
  • 2/3 cup shredded carrots
  • 2 green onions, chopped
  • 1 lb frozen cauliflower rice
  • 1/4 cup tamari, coconut aminos, or soy sauce
  • 3/4 cup raw cashews
  • lime juice (optional) for serving

start by running your frozen shrimp (if not already defrosted) under room temp water until slightly defrosted. add the washed shrimp to a bowl and toss with the oil, salt, pepper, garlic powder, and paprika.

add the shrimp to a large pan over medium heat. cook for about 3 minutes, then flip and cook for another 3-4 minutes. remove and set aside.

in the same pan, add the minced ginger and sauté 1-2 minutes. add in the chopped broccoli, bell pepper, mushrooms, jalapeño, carrots, and green onions.

cook for about 5 minutes to let the vegetables begin softening. season with salt and pepper to taste. add in the cauliflower rice and cook until it’s fully defrosted. pour in the tamari and stir.

right before serving, toss in the cashews. transfer to a plate and top with a squeeze of lime. store in the fridge for up to 4 days.

Chicken Sausage & Veggie Sheet Pan Meal

ingredients:

  • 1 large sweet potato, cubed
  • 1/2 red bell pepper, sliced
  • 1 broccoli head, chopped
  • ~6 baby bella mushrooms, sliced
  • 1 package italian chicken sausages (5 sausages), sliced
  • 2 tbsp olive or avocado oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 tbsp italian seasoning
  • 2 tsp smoked paprika
  • 2 tsp garlic powder

preheat oven to 400 degrees and line a large baking sheet with parchment paper. add your sweet potato, broccoli, mushrooms, and sliced sausages to the pan, dispersing evenly.

toss everything in the oil, salt, pepper, italian seasoning, paprika, and garlic powder until evenly coated. make sure not components are overlapping.

bake for 20-25 minutes, until the veggies are tender and the sausages have crisped up. serve immediately or store in the fridge for up to 4 days. if you’d like, top it with any kind of sauce you love!

Crispy Chickpea Tahini Kale Salad

ingredients:

  • ~3 heaping cups fresh chopped kale
  • 2 tbsp + 1 tbsp olive or avocado oil
  • 2/3 cup creamy tahini
  • 3 tbsp sesame oil
  • 2 tbsp tamari, coconut aminos, or soy sauce
  • 1 tbsp rice vinegar
  • 2 tbsp maple syrup or honey
  • salt, pepper, garlic powder, & red pepper flakes to taste
  • 1 15oz can chickpeas, rinsed and patted dry
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1 large cucumber, thinly sliced
  • 2/3 cup shredded carrots

start by prepping your kale. add to a large bowl and massage the 2 tablespoons of oil and some salt into it with clean hands. all of the kale should be covered in oil. let sit for at least 10 minutes.

make your dressing by mixing the tahini, sesame oil, tamari, rice vinegar, maple syrup, and spices together in a small bowl. the texture will be relatively thick. now massage the dressing into kale the same way you did with the oil.

make your crispy chickpeas by tossing the chickpeas with the other tablespoon of oil and the garlic powder and paprika, plus some extra salt and pepper. airfry on 400 for 18-20 minutes, shaking it up halfway through.

assemble your salad by adding the cucumbers, carrots, and crispy chickpeas, then mixing well.

enjoy immediately or store in the fridge for up to 4 days.

I really enjoyed putting this series together! If you have any feedback, my DMs are open!

2020 Holiday Gift Guide

My 2020 holiday gift guide is here! I made six different guides to help you shop for meaningul and useful gifts this holiday season – for him, for her, for the home, for the kitchen, for beauty and of course for the foodie in your life! Click the links under each photo to go there directly.

FOR HIM

1. harry’s winston holiday gift set
2. engraved leather rocks glasses
3. handmade personalized leather duffle bag
4. bombas holiday dress socks gift box
5. personalized memory wooden keepsake box
6. men’s wicked good slippers

FOR HER

1. gold pendant mantra band
2. madewell black denim jacket
3. lulu candles pineapple evergreen candle
4. empowered women graphic tee
5. able mamuye classic tote
6. chase the dreams priority planner

FOR THE HOME

1. personalized graphic pet portrait
2. your dog christmas ornament
3. wicked cozy heated throw blanket
4. sloth hanging planter
5. homesick memory candles
6. personalized family name wire tree topper

FOR THE KITCHEN

1. custom handwritten recipe ceramic pie dish
2. mountain tea mugs
3. citrus floral recipe tin
4. wood and copper cheeseboard and knife set
5. stasher bag mojave mixed bag
6. handmade matte mug with wooden cover

BEAUTY

1. primally pure double cleansing kit
2. cocokind sea kale clay mask
3. the aesthetic girl abstract gold earrings
4. paddywax aromatherapy oil diffuser
5. well done crystal facial roller
6. tonymoly superfood face mask set

FOR THE FOODIE

1. wild friends seasonal variety peanut butter pack
2. be well by kelly grass-fed beef protein powder
3. smartsweets customized box (use code GOOOD_EAATS10 to save $!)
4. thrive market membership (use this link to give $25 off first order!)
5. kween granola butter variety pack
6. hu kitchen variety chocolate bar pack

My Answers To Your Whole 30 Questions

Beginning a second Whole 30 was surprisingly smooth, it showed me how far I’ve come in the past year. While in the past doing something like Whole 30 would feel like an intense diet and restriction to make myself look more like a certain way, now it’s something I do out of self-love, pursuit of science and a passion for the natural foods of this earth. A lot of people have told me that they “could never” do Whole 30 or even put time into eating well like I do. I always tell them, yes you could! Anyone could.

Ten years ago, I knew nothing about food, nutrition and wellness. I didn’t know how to eat well because I didn’t even know the basics. Five years ago, I thought I knew a lot about nutrition, but turns out a lot the science we’ve been taught has either been disproven or has generalized all people into one category. The knowledge I have today about food and more importantly the science of nutrition took a long time to understand. Diving into research on things like Whole 30 was a big part of my journey. Whole 30 has brought me back to the basic understanding that food from the earth is meant to be eaten in its original form, free of additives and non-processed. Whole 30 is so simple – eat fruits, vegetables, meat, nuts, seeds, herbs and oils in their most natural forms. These also happen to be the foods that keep our blood sugar regulated, our gut healthy, our digestion normal and inflammation down (among many, many other things).

I pooled together the questions I got from you guys into a few big categories and gave my answers below. For more info, visit the Whole 30 website.

How do you prepare for Whole 30?

I am obsessive about planning. I strongly believe in the idea that if you plan for nothing, you’ll get there every time and that hope is not a strategy. Whole 30 or not the number one most important thing going into my week is sitting down and planning all my meals, making a list, going to the grocery store and getting my fridge set up for the week. This process is so essential to the success of my week that it’s a non-negotiable on Saturdays or Sundays. When I have a fridge stocked with all the Whole 30 food that I need throughout the week, I don’t have to make a difficult decision when I’m hungry and looking for a snack. When it’s dinner time, I know exactly what I’m making and don’t have to wait until I’m too hungry to cook something good. Especially for Whole 30, I love keeping lots of nuts and fruits around so I can have those whenever I want something quick and satisfying.

What kinds of meals do you eat that are simple?

 When I plan dinners or even lunches, I typically just think of one protein and at least one vegetable I want on my plate. By doing that, I can piece together sheet pan meals or one-skillet meals that are quick and nutritious. One night I’ll do roasted chicken with broccoli and asparagus, another night I’ll do salmon with spinach and sweet potatoes, and another I’ll do ground turkey lettuce wraps with cut up veggies. Having a great sauce to bring it all together is also important – I love extra virgin olive oil, lemon juice, tahini, pesto and coconut aminos. You can find all kinds of tasty and easy sauce recipes on Pinterest or Instagram too. By keeping your meals simple, you can avoid complication and meals that take a lot of thought. When you’re feeling more adventurous, there are thousands of Whole 30 recipes online that I love to try out.

Are there any Whole 30 compliant foods that you still avoid?

Honestly, no. I love doing Whole 30 because I don’t restrict myself and I eat until I’m full. I don’t feel guilt or even physical pain after I eat because the foods I’m eating are natural and unprocessed. While I used to have “fear foods” like bananas, apples, sweet potatoes and other starchy vegetables, I’ve found myself feeling freer and less restrictive. I know that these foods come from the earth and are meant to be enjoyed without counting carbs or calories. The only foods that are compliant that I don’t eat are foods I personally don’t enjoy. It is important to note however that paleo baked goods, “nice” creams, cauliflower crusts or other healthier treats are still not Whole 30 compliant given the idea that it is a 30-day period where only completely natural foods are eaten.

Would you continue Whole 30 for longer than 30 days?

Yes and no. I’ve learned so much from doing Whole 30 and have made so many simple switches since the first time I did it in November 2019. While I plan to continue to eat similarly to the Whole 30 plan after it is over, I don’t plan to eat like it forever. Grains and dairy have slowly become lower and lower percentages of my diet, and with so many amazing alternatives in the market today I plan to continue opting for grain and dairy free foods. Additionally, I always try to stay away from processed foods, foods made with added refined sugar or foods cooked in inflammatory oils like canola and vegetable oil. Whole 30 is a model for what the perfect plate might look like, and I want to continue to follow a similar lifestyle with more wiggle room for things like natural sweeteners and paleo baked goods.

What would you say to someone who wants to try Whole 30 but knows nothing about it?

Do some research! I didn’t know anything about Whole 30 until about a year ago and found so much valuable information online just by researching and checking out their official website and Instagram page. Also, there are tons of bloggers out there who specialize in Whole 30/ Whole 30 recipes that have a wealth of knowledge. Be sure to research the science behind it and why processed, refined and modified foods are so damaging to our bodies and its systems. The one thing I’ll stress is that it never hurts to try it out! If it doesn’t work for you, that’s totally okay.

These questions just scratch the surface of everything that Whole 30 is and what it can do for you, but I hope they were helpful. I have another blog post here that I wrote after my first time trying it. If you’re unsure if Whole 30 is right for you, talk to your doctor and do some research!

Sourdough Bread For First-Timers

Going through the sourdough bread process step-by-step for those of you who want to make it, but don’t know how to go about it.

The idea of making sourdough bread is very intimating. Outside of my bakery days where I didn’t go much further than just feeding the starter and making the preferments, I haven’t ventured into the world of sourdough for that exact reason. But given the stay-at-home orders and more time on my hands than I’d like to admit, this really was the perfect time to try my own sourdough bread.

If you’re thinking “why not just buy it at the grocery store?”… I totally get it. This is for someone that’s looking to make a sourdough loaf for the fun and the art of it all, plus it tastes a whole lot better than anything you can get your hands on at the grocery store. Making sourdough is actually really fun and weirdly rewarding. It’s like a little science experiment that you get to eat!

I know that most people reading this will be beginners in sourdough land, so I’ve written on the steps as simply as possible without missing any of the important details in this post. In my own research I couldn’t find anywhere that listed out the steps by day, which is how my brain works, so that’s what I wanted to do here. All you really need to do is take it one day at a time, and the only ingredients you’ll need are good old flour and sink water! Let’s get started.

What materials you’ll need:

  • A glass container with at least a quart of capacity
  • A large glass mixing bowl
  • A scale that measures grams
  • A colander & small towel or a proofing basket
  • A bread razor or very sharp knife
  • A Dutch oven
  • Parchment paper

What ingredients you’ll need:

  • Whole wheat or all-purpose flour
  • All-purpose flour
  • Water
DAY 1Combine 1 cup of whole wheat or all-purpose flour with ½ cup of water in a glass container (at least 4-5 cups capacity) and stir until a paste. Cover with plastic wrap, let sit for 24 hours at room temperature.
DAY 2Feed starter with ½ cup of mixture + ¾ cup of flour + ½ cup of water and make a paste. Cover with plastic wrap and let sit at room temperature for another 24 hours.
DAY 3Feed the starter with ½ cup of mixture + ¾ cup of flour + ½ cup of water and make a paste. Cover with plastic wrap and let sit at room temperature for 12 hours.
DAY 4Feed the starter with ½ cup of mixture + ¾ cup of flour + ½ cup of water, then cover with plastic wrap and let sit for 12 hours. Repeat again after the 12 hours.
DAY 5 – 12Each morning and night (as close to 12 hours apart as possible), feed your starter with ½ cup of mixture + ¾ cup of flour + ½ cup of water. Leave at room temperature covered with plastic wrap. You’re ready for the next step when the starter is very bubbly and doubles in size between feedings. This could take longer than by day 12 – just keep following the same steps until you see the doubling size.
DAY 13Make your preferment (measurements for 1 loaf*) by mixing 15g of sourdough starter with 125g of room temperature water, then adding in 100g of whole wheat or all-purpose flour. Mix until there is no dry flour left, cover with plastic wrap, and let sit at room temperature for 12 hours – best to do this at night.
DAY 14 – PART 1In the morning, take your preferment and add 250g of room temperature water. Mix thoroughly and then add 380g of all-purpose flour. Mix until dough is shaggy and there is no more dry flour. Cover with plastic wrap and let sit for an hour for the autolyse. After the hour add 15g of fine salt and use wet hands to mix in the salt.
DAY 14 – PART 2After you’ve mixed in the salt, it’s time to begin the folding process. Every 30 minutes for 3 hours (6 total times), use wet hands to grab your dough from the bottom, pull it up to the middle of the dough, and push it down. Repeat this grab and pull motion without tearing the dough about 20 times, rotating the bowl as you go, and covering with plastic wrap when you’re finished. When you’ve finished your 6th grab and pull, cover the dough with plastic wrap and let sit for 45 minutes.
DAY 14 – PART 3It’s now time for the pre-shaping. Transfer your dough from the bowl to a floured surface and cover your hands with flour. Pull the corners of the dough to the center to create a circle, then flip it over and let it rest for 30 minutes. Dust the top of the loaf with flour, then flip again. Grab and pull the edges of the dough to the center and pressing it down once again, on each side. Roll over the dough so the seam is now on the bottom and the dough is smooth. Now, use the side of your hand to tighten the surface by rotating and smoothing (search “shaping sourdough” on YouTube for examples). Flip over the dough once again, top with a flour dusting, and place it into a colander lined with a small towel covered in flour. Fold over the corners to cover the dough with the towel completely. Let sit at room temperature for 45 minutes, then move to the refrigerator to sit for 12-24 hours.
DAY 15It’s finally time to bake your sourdough! Preheat your oven to 475 degrees. Transfer the dough seam side down onto parchment paper, give the loaf a slash across the top, and lift into your Dutch oven. Cover and place in the oven immediately. Bake for 25 minutes covered and 25 minutes uncovered, then remove the bread from the Dutch oven and let cool completely until cutting.

*These measurements are for one loaf of sourdough, double, triple, etc… measurements for more than one loaf. When it’s time to shape the dough, divide into how many loaves you’re making.

So there it is. This may seem like a long process (it is!) but all it takes is about 5 minutes once or twice a day, and then a little bit of work when it’s ready to be baked. The biggest challenge is shaping the bread, which as I mentioned can be shown through tons of YouTube videos. When it’s all done, you’ll have a beautiful masterpiece and a great tasting sandwich! Thanks for following along.

My Whole 30 Experience

Why I did it, how I did it, and what I learned along the way

I’ve been sitting down thinking about how to describe this experience for a while now. My internal battle is: it’s really not that deep versus, how can I share about something so complex? Food, it’s actually very complicated. Well, not food itself, but how we eat it. If you think it’s not, I encourage you to think about it a bit more.

I get a lot of advice, information, stories, etc. from people in my life whenever I talk about certain eating plans or diets I decide to follow. I can’t say I really ask for most of that advice, but I have found that people will take Facebook articles very seriously… But really, how does this relate to doing Whole 30? Well, Whole 30, and many other diets that eliminate food groups, definitely get some bad press these days. That was the main thing that deterred me from doing it. Especially because some of that bad press is very real and have caused deficiencies, eating disorders, distorted food relationships, you name it. I did my fair share of research on Whole 30 before making the decision to do it, and I even had people reach out to me with their own stories. I knew the risks, and I knew the potential rewards. Ultimately, my decision to do it was a hesitant one, but I just took it one day at a time. 

For those of you that haven’t heard of Whole 30, here’s the basic lowdown, sourced right from their official website: “Eat meat, seafood, and eggs; vegetables and fruit; natural fats; and herbs, spices, and seasonings. Eat foods with a simple or recognizable list of ingredients, or no ingredients at all because they’re whole and unprocessed.” What that doesn’t include is real and artificial added sugar, grains, legumes, dairy and essentially any other highly processed food. It is an elimination diet that can help “reset” your body and help you stick to real ingredients. 

If you want to know the truth, here’s what convinced me. Another quote right from the Whole 30 website: “This is not hard. Fighting cancer is hard. Birthing a baby is hard. Losing a parent is hard. Drinking your coffee black. Is. Not. Hard. You have done harder things than this. It’s only thirty days, and it’s for the most important health cause on earth—the only physical body you will ever have in this lifetime. Hear me now: The Whole30 is exactly as hard as you decide it’s going to be.” That spoke to me in a way that just made sense. I spent so many years treating my body like it didn’t deserve love. I’ve spent a few years now trying to make up for those years. And let me tell you, it’s a lot harder to un-do that hurting than it was to eat crap for twenty years straight. This body is the only one I’ve got, so why not try this thing? Why not do this science-backed program to help level up my health? I had no reason not to. 

I started on November 5th, two days after running my half marathon and working with a very sore body. At first, the fear of what I was going to eat was greater than my reality of actually eating. It brought me back to the period of time I was vegan — often worrying about meals that I didn’t have 100% control over. Releasing that worry took time and was definitely my biggest challenge throughout the 30 days. As I said, I took things one day at a time and relied heavily on planning and meal prep to ensure I wouldn’t get myself into a situation where I was left without something to eat. 

For breakfasts, I luckily didn’t have to change much from my usual routine. Breakfast for me normally looks like a couple of eggs with vegetables and meat, and usually some kind of cheese. I learned this worked best for me during my time following the keto diet, and I like it because I can change it up depending on the type of meat, cheese, or vegetable. Whole 30 meant no dairy, so I stopped with the cheese but kept everything else pretty much the same. I did notice myself getting hungry a little earlier without having that added fat in my morning meal, so I started to add avocado to make up for it, or would have some sweet potatoes with it. Whole 30 rules don’t allow things like paleo baking to make healthier pancakes or muffins, so eggs were it for probably 28/30 days. 

For lunches and dinners, I often stuck to somewhat of a formula: some type of protein, any vegetable(s), and something that would satisfy my taste buds (i.e. compliant sauces, spreads, dressings or seasonings). When I had more time, I did make more extravagant things or follow approved recipes, but I tried my best to really keep things simple. Was it as satisfying as eating a big plate of pasta or burger and fries every night? No, not usually, but at the end of the day it felt better; I knew I was treating my body well and I could feel it both physically and mentally. And just for the record, I definitely was not, NOT satisfied. I love myself some well cooked veggies and meat, and I usually eat similar meals anyways! 

Many of the questions I got were about how I felt from Whole 30, so I’ll tackle that now. Physically, I felt less bloated than I have ever felt. I’ve talked before about how I have a very sensitive stomach, and therefore many meals leave me feeling somewhat uncomfortable. I take medication for this as needed, but during all 30 days I only had to take my medication twice (I usually take it almost every day). That alone made this whole thing worth it for me. Other than that, I noticed my sugar cravings were significantly reduced after making it through the first week or so. I also had no real desire to snack after meals (this could have been physical or mental). I did notice my skin clear up a bit more, and something else that could have been related to the diet is that my joint pain that I have in my wrist and fingers didn’t bother me at all (like I said, may or may not be related). Mentally, I had some struggles but was overwhelmingly happy during the experience. I felt great because I knew I had control on this one part of my life no matter what else was happening. Some days I didn’t know how my day at work would be, or how much traffic I would hit, or if I would be busy or not, but I did know that I was going to follow Whole 30. This worked well for my personality type that seeks control. Also, I felt good about myself because I was following through on a goal I had and it was paying off. Now, on the other side of this journey, it feels good knowing I had the restraint to do it and proves to me that I can push myself to do hard things. 

Of course it wasn’t all amazing, and the things I didn’t love about Whole 30 are probably pretty obvious. It is restrictive, it does challenge you in social situations, it does make you have to have uncomfortable conversations and sometimes you just want a brownie! The hardest part for me was that I wasn’t able to create as much as I normally do with paleo baking and meals for my friends and family. The diet is very straightforward and doesn’t inspire creativity as much as a paleo diet. Sometimes I questioned why I was really doing this, like will it really matter if I have sriracha even though it has a little bit of cane sugar in it?! Realistically, maybe it wouldn’t have mattered, but that wasn’t the point. The point (for me at least) was to follow through, be flexible and adapt. 

I will always be thankful for my Whole 30 experience. I learned that I can get closer to real ingredients without the extra fluff. I learned that I don’t NEED something sweet after a meal. I learned that I can travel, and work and go out with friends and still eat clean. Most importantly, I learned what my body craves, got more insight on which foods really fuel me best, and got inspired for the future. I am done with Whole 30 now, but that doesn’t mean a whole lot needs to change. I plan on continuing the course I’m set on and doing my best to stick to real foods when I make my choices.