Whole30 can make mealtime feel a bit, dramatic. I know from experience how difficult it can be to keep things interesting when every sauce on the shelf seems to be crying out to be used. The most important lesson I have learned is to not over-complicate things and to stick to a few proteins, some quick cooking veggies and a short list of flavor options (lemon + garlic, taco, herb and sweet potato). This starter pack aims to help you keep things as easy as possible, using ingredients that are not too out of place, requiring minimal use of your cooking tools, and creating meals that actually feel like they are worthy of being called dinner. If this is your first time doing Whole30, go with five selections to start. Repeating options is encouraged!
Contents
- 1) Sheet Pan Chicken
- 2) One Pan Taco Skillet
- 3) Baked Salmon Dinner
- 4) Bunless Burger Bowls
- 5) Slow Cooker Salsa Chicken
- 6) Shrimp Zucchini Noodles
- 7) Egg Roll Bowl
- 8) Greek Style Chicken
- 9) Roasted Pork Tenderloin
- 10) Chicken Stir Fry
- 11) Turkey Meatballs
- 12) Steak Salad
- 13) Chicken Sweet Potato Hash
- 14) Coconut Curry Chicken
- 15) Baked Chicken Tenders
- 16) Beef And Broccoli
- 17) Balsamic Pork Chops
- 18) Salmon Dinner Salad
- 19) Roasted Chicken Sausage
- 20) Shrimp Fried Rice
- 21) Chicken Lettuce Wraps
- 22) Simple Roast Beef
- 23) Turkey Chili
- 24) Pan Seared Cod
- 25) Spaghetti Squash
- 26) Chicken Thighs
- 27) Buffalo Chicken Sweet Potatoes
- 28) Garlic Lamb Chops
- 29) Chicken Vegetable Soup
- 30) Creamy Tuscan Chicken
- 31) Grilled Chicken
- 32) Garlic Herb Chicken
- 33) Chicken Fajita Skillet
- 34) Baked Chicken Drumsticks
- 35) Steak And Sweet Potatoes
1) Sheet Pan Chicken
I rely on this when I require dinner to make itself as I ‘clean the kitchen’ (which I mean I’m just standing there having some compliant olives). Toss chicken with garlic, lemon zest, olive oil, salt, and pepper, then roast alongside broccoli until everything gets those crisp, toasty corners. Combining it with lemon feels like cheating in the best way. It makes a ‘sauce’ from the juice of the pan. If the broccoli burns before the chicken is done, feel free to add them in at the same time as the chicken. No one is judging.
2) One Pan Taco Skillet
I feel very little romantic energy and I also have 20 minutes to make dinner, so here’s my weeknight dinner. You have to start by preparing the ground turkey and the onion, and then combine them with some cumin, chili powder, garlic with salt, and then add some tomatoes and riced cauliflower and mix everything together. It probably won’t smell as appetizing as our taco night dinners, but it’s something. At least they included the tortillas, that improves my mood a little. If you have an avocado that is ripe enough, you can slice and add some to the top.
3) Baked Salmon Dinner
Salmon gives a sense of having everything under control. Bake salmon with lemon slices, dill, olive oil, and salt, and slide asparagus onto the same tray for a tidy side. The most important thing to focus on is to not overcook it. Take it off the heat when the fish flakes easily and still appears to be juicy. I’ve brought this to skeptical customers who ‘hate fish’ and seen them eat it without a word.
4) Bunless Burger Bowls
If you have a hankering for diner food, this takes care of it without digging into a lot of hassle. Simply season some beef burger patties with only beef, salt, and pepper. Then stack them in bowls with lettuce, tomatoes, pickles, and onions. To get a special sauce feel, combine compliant mayo and mustard and then add a splash of pickle juice and paprika. The right amount of crunch and mess to make your Tuesday less dreary.
5) Slow Cooker Salsa Chicken
When attempting to be responsible at 8 AM, this is one of the things I tend to start cooking, and then you’ll soon forget about it until it starts smelling delicious! Toss some chicken breasts or thighs in the slow cooker along with some no-sugar salsa, some cumin, and some salt and leave it to cook until it can be shredded. The chicken ends up being really juicy and has a citrusy flavor. The chicken can be placed on top of some salad greens, roasted sweet potatoes, or cauliflower rice. If this is your first time doing Whole30, be careful with the salsa as there may be some hidden sugar in there, so make sure to check the label!
6) Shrimp Zucchini Noodles
The spiralized zucchini can sometimes be too soft or too firm. The trick is, rapid heating. Quickly sauté your shrimp in some olive oil with garlic, then toss in the zoodles to just warm them up. It goes from being a sad diet bowl to an actual dinner with the addition of red pepper flakes, parsley and lemon zest. If your zoodles release some water don’t worry, just dab it up with a paper towel and move on.
7) Egg Roll Bowl
I usually prepare this dish when I’m feeling like something light and comforting. It’s also a good way to use up half a head of cabbage sitting in the crisper drawer. Start by browning the ground pork or turkey, then cook the chopped cabbage and carrots until soft. You can still leave some crunch to the carrots. To get that takeout taste, all you need are coconut aminos, ginger, and garlic. It seems I do this consistently without meaning to. Luckily it reheats well.
8) Greek Style Chicken
For my warm weather reset dinner, it was simply bright and salty. The chicken is sprinkled with oregano, garlic, lemon juice, salt and pepper, and is cooked until nicely browned. While the chicken rests, cucumbers and tomatoes tossed in olive oil, lemon juice, and a pinch of salt sit. You may miss the feta for about half a minute, but you then won’t care anymore.
9) Roasted Pork Tenderloin
Yes, apples at dinner. Trust me on this one. The roasted apples and onions soften and turn sweet, and when paired with the pork tenderloin, will taste like it came from a fancy restaurant. For additional coloring, initially sear the tenderloin, followed by roasting it until it is just done. Even if the only ‘corporate’ office is you in sweat pants, this looks very ‘corporate’. If you don’t like apples, you can use pears and act like that was your intention all along.
10) Chicken Stir Fry
I assumed that every stir fry necessary a sort of ‘sauce hierarchy’ technique, but it turns out it’s all about the order of steps and the ability to control timing and temperature. First, get your chicken strips ready. When they finish cooking, add the broccoli and peppers, and keep stirring them so that they are not sad and steamed. Mix the garlic and a little ginger with the coconut aminos for a touch of sweet and savory. Adding cashews to the pan really elevates the dish from a fridge clean-out meal to something that resembles a real dinner. They add a much-needed crunch.
11) Turkey Meatballs
I Enjoy recipes that are flexible, and meatballs are a perfect example. Mix ground turkey with egg, minced onion, garlic, Italian herbs, and salt, then bake or pan-sear until cooked through. Sauté and add to zucchini noodles or spaghetti squash. When I made these for the first time, I learned a new lesson when I forgot to add the salt. I have found out how essential it is to spice your meat.
12) Steak Salad
Here’s my solution for a when a meal craving hits but I want a salad. Steak can be done in a pan by searing it, or go the grill route. Once fully cooked, you have to let it rest (as hard as that is, it’s very necessary). When it’s done resting, slice it against the grain so that the pieces are more tender. For a strong chimichurri sauce, combine olive oil, red wine vinegar, garlic, freshly ground pepper, salt, and chopped parsley and cilantro. Drizzle it over greens and even salad haters will started to love greens.
13) Chicken Sweet Potato Hash
Whole30 treats breakfast-for-dinner as even more of a loophole. After you have sweet potatoes sautéed to tenderness and browning, mix in leftover chicken and onions. Top with fried eggs, and let a yolk serve as the sauce (it’s a little bit of magic). You don’t need to worry about timing for sweet potatoes being perfected. Just be patient while you chop them into smaller pieces. Remember, sections that are larger will take more time to finish, and may test your determination.
14) Coconut Curry Chicken
To be frank, I would hope this took longer than it actually did. First, cook the chicken in coconut milk, curry powder, diced garlic, and diced ginger. Then, add chopped carrots, and add greens at the end so they remain lively. To comply with Whole30, serve over cauliflower rice as it will soak up that sauce. Also, since some curry powders are spicier than others, start with a small amount unless you enjoy sweating while you eat.
15) Baked Chicken Tenders
When I’m told I can’t do something, it makes me want to do it more, just like now, wanting chicken tenders. To make them you take an egg and seasoned almond flour, and combine them in a bowl. After that you take the chicken tenders you want to cook, and dip them in the mixture. Then you bake them, and when they’ve reached a golden brown color, and are crunchy all the way through, they are finished. An example of a dip would be one that combines mayo with lemon, and garlic. While they might not be perfectly deep fried, most people think they are good enough, and the clean up after is a lot easier.
16) Beef And Broccoli
Besides the takeout container, this is how close to rule-breaking I could get. In a hurry, mix some coconut aminos, garlic, ginger, and a bit of sesame oil (if you’re strict, check your program rules), and stir-fry the beef slices. For brightness, add the broccoli last. I’ve burned the beef before, and thinking about the time helps a lot, so slice it thin.
17) Balsamic Pork Chops
I remember trying a pork chop dish which gained a reputation for being dry. My kitchen is among several that have built this reputation for dry pork chops. Sear them at a higher temperature, and then lower the temperature for the remainder of the cooking to ensure that they are juicy. In the same pan, cook the mushrooms, and then add a little balsamic vinegar to create a quick and easy sauce. It has a mature, and somewhat bittersweet, flavor; akin to a dinner that doesn’t call for candlelight.
18) Salmon Dinner Salad
I wanted my dinner to feel a bit more organized this time around, which is why I’ve got matching containers and a label maker. If you want a meal that’s a bit heartier, baby potatoes can be added. Alternatively, you can put cooked salmon, green beans, olives, and hard-boiled eggs on some greens. For the dressing, combine olive oil with lemon juice, mustard, salt, and pepper. It looks like it may be complicated, but it’s really just good components coming together.
19) Roasted Chicken Sausage
This dinner will be almost too easy if you can find compliant ones (check labels carefully; many sausages sneak in sugar and other additives). Just brown and caramelize the sliced sausage with the peppers and onions. They can be served as is, over cauliflower rice, or wrapped in lettuce cups. This is the meal I make when my motivation is hiding under the couch somewhere.
20) Shrimp Fried Rice
Real fried rice is a beautiful thing, but cauliflower rice gets surprisingly close if you don’t drown it. First, prepare the shrimp. Then scramble some eggs. Finally, cauliflower rice should be stir-fried with garlic, carrots, and scallions. The sweet and salty backbone is provided by coconut aminos. The only possible way this dish wouldn’t enhance your long day is if you were to go overboard on the spice and ruin it by turning it into mushy cauliflower.
21) Chicken Lettuce Wraps
While you may consider the option of using lettuce wraps to be somewhat gimmicky, it is a great option if you are looking for something that is a little more fresh. Cook minced chicken with garlic, ginger, and coconut aminos, then spoon into crisp lettuce leaves. For additional crunch, include shredded carrots, cucumbers, and some herbs. Since this isn’t an event for clean-freaks, please make sure to eat these over a plate.
22) Simple Roast Beef
Even though roasting beef might seem a little scary at first, all it takes is a little practice with the thermometer. For your level of doneness, roast with some carrots and onions, and give it a sprinkle of salt, pepper, and garlic. After it’s done, let it sit to avoid the tragedy of a board covered in juices. Considering the future meals that will be as easy as salads and hashes (quick to make) is a gift to yourself.
23) Turkey Chili
If the flavor is developed soon enough, your chili can be heartless, without the beans. Prepare your ground turkey and onions with the other seasonings. Then, allow it to simmer with the tomatoes, peppers, and broth until thick. The addition of avocado and cilantro will further refresh you. Diced sweet potatoes can also provide the protein lacking from the beans without compromising the vibe.
24) Pan Seared Cod
Cod has a mild taste, so it may work for a \\”learning fish\\” option if you are nervous about trying seafood. Pat it dry, give it a sear in an oiled pan, and wait for it to release. For a side dish that won’t steal the show, you can sauté some green beans with garlic. I have had cod sticks in the past. With a well-heated skillet or a good non-stick pan, a lot of heartbreak can be avoided.
25) Spaghetti Squash
I don’t like pretending that spaghetti squash is the same as pasta because that’s not true. However, I do think it is still good. After roasting the squash until it becomes shready, combine it with a simple meat sauce made with ground beef or turkey and no sugar added marinara. If you want to be more virtuous you can add mushrooms or spinach. Of course the texture is different, but for the most part it can still fill the void of a bowl of red sauce.
26) Chicken Thighs
During the Whole30 program, chicken thighs can be compared to a dependable friend. They are easy to make and are difficult to mess up, and they tend to be cheaper than other kinds of meat. If the chicken has skin, begin by searing the chicken until the skin becomes crispy. Then, add diced tomatoes, minced garlic, and olives to the pan to create a sauce with a hint of brininess. This dish may evoke memories of holiday food, even if you were eating next to a pile of mail. This dish goes well with roasted cauliflower or even just some plain greens.
27) Buffalo Chicken Sweet Potatoes
Convenience is my top priority which is why I love stuffed sweet potatoes; they are like edible bowls. First, bake the sweet potatoes until tender. Then, fill them with shredded chicken mixed with hot sauce and ghee (or another compliant fat) of your choice. To add a classic buffalo touch, top with some crispy celery. If you like ranch, a compliant ranch will make this feel like the sports-bar food you can feel good about.
28) Garlic Lamb Chops
I can understand why some people find lamb polarizing. It certainly has a unique profile. Lamb chops are quite easy to prepare and if you enjoy them you can make it look like you put in a lot of effort. They need to be cooked quickly so that they remain tender. For your seasoning, you can use a mix of rosemary and garlic with some salt and pepper. To keep the lamb as the star of the dish, serve it alongside just simply roasted zucchini.
29) Chicken Vegetable Soup
Soups are easy, quick, and gentle on the stomach, which is why they are ideal when I need to relieve some stress. 11 Pour your chicken with your choice of veggies – carrots, celery, onions, garlic, and maybe herbs if you feel fancy and let it simmer. Shred the chicken, add seasoning and you’re done. The explanation makes sense; some who are on Whole30 and may have different reactions to heavier meals, and like to have something lighter in the evenings.
30) Creamy Tuscan Chicken
The name might sound like an exaggeration, however, the taste is warm and gentle. After you finish searing the chicken, you should allow it to continue cooking in the coconut milk with the garlic, sun dried tomatoes (included ingredients), and spinach until a sauce forms that is rich and savory. If you have roasted potatoes, you can even serve it over cauliflower mash.
31) Grilled Chicken
Despite appearances, making mango salsa is just a matter of chopping stuff (and trying not to eat all the mango before you mix it in). The chicken can be seasoned and cooked like normal (salt, pepper, maybe some cumin) and then you just add some salsa on top. A lot of the work here is done by lime and cilantro. If a ripe mango is not available, feel free to swap in pineapple.
32) Garlic Herb Chicken
If you see mashed cauliflower as a chore or even a source of pain, you can make it really pleasurable, and it’s actually quite easy. Simply blend the cooked cauliflower with garlic, ghee (or olive oil), salt, and pepper. Serve it with pan-seared chicken and herbs. The last time I did this, I felt bad because I had under-seasoned the mash. Salt is your friend here.
33) Chicken Fajita Skillet
For this recipe, simply slice the ingredients and stir. While it may seem complicated, it is actually quite simple. Cook chicken strips with fajita spices, then sauté peppers and onions until soft and a little charred. You can serve the dip with avocado and salsa in bowls, or use lettuce cups for dipping. It is not unethical to buy pre-sliced peppers if you are short on time.
34) Baked Chicken Drumsticks
They are budget-friendly and very easy to prepare. They are like a picnic. After seasoning with paprika, garlic powder, salt, and pepper, you bake this until the skin is nice and crispy and the meat is cooked through. For a quick slaw, combine shredded cabbage, mayonnaise, vinegar and salt. If you have children (or fussy grown-ups), this one usually disappears very quickly.
35) Steak And Sweet Potatoes
Survival cooking can have its upsides. An example is mixing sweet potatoes with some olive oil, salt, pepper, and garlic powder. Next is defrosting some steak, and seasoning it with salt and pepper before cooking it to your preferred level of doneness. To make a dip that will make the wedges completely disappear, mix together mayonnaise, some grated garlic, and a little lemon juice. I like to do this on a Friday when I don’t have strong willpower and want something that feels like a bit of a treat.
