Whole30: Dinner Meals Snapshot and Using Cravings to your Benefit

Hey everyone!

Thank you for taking time to fill out the survey!  If you haven't done so yet, please take 5 minutes and take it. :)  Click here!

This week, I will map out our dinner plans to give you guys some ideas.  I feel like the excitement towards creating new foods has worn off and I am realizing this is why it's so difficult for me to change.  I like to have my staples... and I haven't found that yet with Whole30.  Mainly because my favorites might be slightly unhealthier than others OR it's out of my budget.  So... here are my...

dinner meals in a snapshot!

Sunday - Beef with Broccoli

Notes: Coconut amino acids are in with the soy sauce
 at Whole Foods, I used olive oil, and I didn't use sesame seeds. 

Monday - Hamburger Salad

Notes: This is basically everything you would find on a hamburger on a salad.  

Tuesday - Sweet Potato Hash

Notes: I will post the recipe I use once I test it out.  There aren't directions in the book... 

Wednesday - Balsamic and Rosemary Chicken

Thursday - Leftovers (yay!)

Friday - Beef Soup

Notes: I will use beef broth, sweet potatoes, carrots, celery, beef cubes, salt, pepper, spices to taste.

Saturday - Crab Stuffed Salmon

I hope this helps add some variety to your meals.  I noticed this week is saturated with beef... last week was chicken week.  Ha! :)  Next week may be more balanced...

Using Cravings to your Benefit

Once I started writing about this topic, I realized that it is extremely in depth on defining cravings, why it effects us, and how we can use them to our benefit.  Instead of compromising content for length purposes, I'm going to make it a 3 part series.  With each email I will provide an application piece to learn more about yourself.  Before we begin, I am going to start the week off with the first application component: tracking cravings.  Here is an example:

Time	Where	What	Who	Physical	Emotional
8:48 pm	home	chocolate	Significant Other	hungry	anxious for work

It's important to track each of these components in order to create a plan for long term success and apply what I will discuss in future emails to yourself.  I created this template to help track cravings. Feel free to use! :)  

Cheers to another week of whole30!! :)

Amanda

Beef with Broccoli

Beef with Broccoli as on http://beta.primal-palate.com/

Serves: 4

Ingredients

• 1 tsp Black Pepper
• 1 tsp Salt
• 1 tsp Red Pepper Flakes
• 1/4 cup Raw Coconut Aminos (note: you can find them in the aisle with soy sauce)
• 1/4 cup Green Onion, thinly sliced
• 2 Tbsp Ginger Root, minced
• 2 Tbsp Sesame Oil (note: use olive oil)
• 4 cup Broccoli, florets
• 5 cloves Garlic, minced
• 1 lb Beef Chuck Shoulder Roast, cubed

Process

1. Heat sesame oil in a wok or skillet over high heat.
2. Add garlic and ginger to wok, and sauté for 2 minutes to infuse the sesame oil with their flavor.
3. Add steak, stirring frequently, until browned on all sides.
4. Once the steak has seared, add in the broccoli and continue to sauté over high heat.
5. Add green onion, and an extra tablespoon of oil if necessary.
6. Pour in coconut aminos, and season with salt, pepper, and red pepper flakes.
7. Continue to sauté for another 2–3 minutes, until all flavors have combined.
8. Garnish with a sprinkling of sesame seeds and serve. (note: leave this step out)

Notes

To complete this dish, serve over cauliflower rice or baked spaghetti squash. (note: highly recommend because we didn't do this and it was missing something!)