(upbeat music)
- Munchies! Alyssia here!
Coming to you with a meal prep option
for anyone taking the Whole 30 Challenge.
In case you aren't familiar with Whole 30,
you're not allowed to eat any
legumes, dairy, sugar, sweeteners, or grains for 30 days.
(sirens)
So when you eliminate processed foods as an option,
you're forced to only eat whole foods for those 30 days
and you kind of get to see how your body responds when
you don't have any inflammatory food options in your diet.
- So what the heck do I eat?
- So a lot of you know if you follow me on Instagram,
I did do Whole 30 in January of this year.
It was amazing. It changed my life
and my relationship with food
and I highly encourage you to try it out
if you feel like you need something
to kind of spark a change in your own lives.
And I will link all of the Whole 30 original information
in the description box below.
For breakfast, I'm sharing two options
so you can switch it up.
First is a banana chia pudding.
No sugar or sweeteners are allowed on Whole 30
so all of your sweetness has to come from whole foods
which is why I turned to a banana.
Make sure you have one that is super ripe
and spotty so it's sweeter.
Mash the banana up.
Add it to a jar with chia seeds,
vanilla, vanilla extract is technically not Whole 30
so I am using the actual bean.
Unsweetened coconut shreds
and Whole 30 compliant almond milk
to a jar and stir to combine.
Cover and refrigerate overnight.
You can make as many of these as you'd like.
It will last four to five days in the fridge.
But I do think it's best fresh.
So I like to prep this meal the night before.
It's up to you but it's super easy to throw together.
I add fresh banana, almond slivers,
toasted coconut and a sprinkle of cinnamon to top.
I bought plain coconut and toasted it myself,
just three to four minutes in the oven.
But watch because it will burn quickly.
Toasting adds so much delicious flavor
without needing extra ingredients.
My second breakfast option is a sweet potato toast.
I have a whole video on this
so you can check it out for the complete guide
but I pretty much cut my sweet potatoes
into toasts and store.
Then I can toast it up in the toaster or toaster oven
that morning and serve with my favorite topping.
A few of my favorite Whole 30 compliant variations
are avocado with salt and sesame seeds,
almond butter with banana and cinnamon
or coconut cream with strawberries.
For lunch I'm prepping jalapeno sliders with a side salad.
These are from my new low-carb meal prep recipes e-book
where most of the recipes are Whole 30 compliant.
I mix ground beef, onion, seeded and chopped japalenos,
you can leave the seeds for more heat,
I like the flavor,
garlic powder, onion powder, chipotle powder,
and salt n' pep to a bowl.
I shape them into patties and then cook
in a little avocado oil in a skillet over medium heat.
Grill those babies until nicely seared,
three to four minutes on one side
and then flip and cook to your liking on the other side.
For the side salad, I combine mixed greens,
microgreens, chopped bell pepper and slivered almonds.
I toss and store this for meal prep purposes.
I whisk together extra virgin olive oil, balsamic vinegar,
garlic paste and salt n' pep for the dressing
which I store separately and then add at the time of eating.
I serve the jalapeno sliders on lettuce wraps
with my favorite Whole 30 condiments for toppings.
Mustard is a great option
as well as avocado or avocado mash,
tomatoes or any other veggies or toppings that you prefer.
These sliders are great hot or cold
making them perfect for on-the-go situations.
For dinner I'm making some chicken and vegetable skewers
with sweet potato mash.
This was actually a dinner that I randomly made up
from whatever I had during my Whole 30.
I shared it with you guys on Instastory
and those of you who did see it seemed to really like it
so I thought I would include it here
because it is totally meal preppable.
First I throw some sweet potatoes in the oven
that I've just poked with a fork and wrapped in foil.
I soaked some wooden skewers in water
so they don't burn in the oven
just for about an hour or so.
I add brussel sprouts, mushrooms, organic chicken breast,
zucchini, and red onion to skewers.
You can really add whatever vegetables you like.
I season with avocado oil, salt, pepper,
and chili lime seasoning from Trader Joe's.
I put them on a rack with a baking pan
lined with foil and bake.
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When the sweet potatoes are done,
I remove and allow to cool.
When I'm able, I remove the skin and then mash.
I add almond milk, melted ghee which is Whole 30 compliant,
onion salt from Trader Joe's,
herbs de provence, and salt n' pep to season.
Mix and mash and season to taste.
These are delicious!
I can store all of this separately for meal prepping
and I've got a quick and nutritious meal ready to go.
But it's also so easy to make on a weeknight
with very little effort if you don't want to prep it.
For snacks, I keep some avocado ready.
I love eating avocado sliced plain
with Trader Joe's Everything but the Bagel seasoning
as well as Marcona almonds, strawberries,
and other seasonal fruit and hard-boiled eggs.
I know desserts aren't ideal for Whole 30
but if you really need a sweet,
I love coconut whipped cream
with banana and toasted coconut.
Refrigerate a can of coconut cream,
different brands work better than others.
Thai Kitchen always seems to work better for me.
Remove the cream from the can
and whip it up with a hand mixer.
This is delicious on its own
and it's a great alternative to whipped cream.
Don't add any sweetener for Whole 30 though.
Instead I add a pinch of cinnamon and top
with some fresh banana and the toasted coconut from earlier.
Bam!
Coconut whipped cream will last a few days in the fridge
but it's best if you re-whip it
before enjoying after the first day.
And that is my Whole 30 meal prep.
Let me know if you guys want more Whole 30 recipes
and if you've done the Whole 30 challenge.
Also, would you be interested in a Whole 30 challenge
on Youtube, possibly before summer
where we post recipes and all do the challenge together?
We can be accountability partners.
Answer the poll in this video to let me know.
Also, if you wanna check out my low-carb
or vegetarian meal prep e-book,
they're available at mindovermunch.com
and you can get 10% off any e-book or package
this week only if you use the code "Whole30".
Subscribe to the website while you're there
so you're entered into our monthly giveaways.
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- This isn't even good.
- I'll see you next week and remember
it's all a matter of mind over munch.
- Don't! Forget! To Subscribe!