Tips from 7220 Whole30 been there, done thats

These 2 rock stars have completed a Whole30!

Thanks for sharing your tips, Katie and Rachael!


From Katie Kern:

The biggest take away I had with the whole 30 was having a “hands on” relationship with your food. Do not think about what you cannot have, but all the good things you can have. Make sure to eat enough and add some extra fat to your meals so you are not hungry in between meals. I also thought it was important to vary my protein and not eat only chicken. Cook a steak, make a shrimp curry or grill salmon.

Prep Sundays were key to my success. Here are a couple recipes that I really enjoyed.

From Rachael Sisneros:

  1. Read the book- It Starts With Food.  There are quite a few chapters the authors tell you that you can skip but there is some actual great content in the book.
  2. Buy a new set of Tupperware. Not kidding here, you will live and die by the Tupperware.
  3. Be prepared when you shop the first time.  Print out the acceptable food list and most importantly print out the list of all  the names “sugar” can be called.
  6. No sugar means no sugar.  No chewing gum, no table salt (sea salt only).  We were shocked to find all the things that sugar had snuck into- bacon, most broths, sausage, prepackaged seasoning, etc.
  7. We had a few friends doing it with us so on Sundays we would get together and each cook a meal then we would split those servings and share with each other.  It was so nice to have a variety of meals but just have one meal yourself to prepare.
  8. Let your friends and family know what the heck you are doing.  A large support group is necessary.  Suddenly we were saying no to beer and froyo but our friends knew why and supported us.  This way we were held accountable.
  9. You will eventually feel better but the sugar detox headache and lack of energy those first 10 days is hard.  After that I had no more afternoon crash and I was sleeping like a rock at night.  It was awesome.
  10. Anyone can do this.  It is only 30 days and it is really worth it.  The food is delicious and knowing that you are doing something so good for your body is empowering.
  11. Lastly, make sure you have an “after Whole30” plan, like the book says.
  12. The following are some of our favorite recipes because they were easy, delicious, and made enough for left overs:



Serves: 8


  • 1lb cooked chicken, shredded
  • 2c shredded carrots
  • 3 stalks celery, finely diced
  • 1 onion, finely diced
  • 2 cloves garlic, minced
  • 2 quarts vegetable broth
  • 1 (28oz) can diced tomatoes
  • 1 (4oz) can diced green chiles
  • ½ tsp chili powder
  • ¼c cilantro
  • juice of 1-2 limes, or to taste
  • olive oil


In a large Dutch oven or soup pot, heat a small drizzle of olive oil over medium heat. Add carrots, celery, and onion to the pot and cook over medium heat 3-4 minutes, or until just tender. Add garlic and cook 1 minute more. Stir in chicken, broth, tomatoes, green chiles, chili powder, and cilantro. Heat to a simmer and allow to simmer 10-15 minutes to let the flavors meld. If you can, allow the flavors to marry overnight or for several hours (in the refrigerator), then re-heat on the stove before serving.

Just before serving, squeeze lime juice into soup or serve individual lime wedges and allow each person to add as much as they please.

Balsamic Glazed Pork Tenderloin



  • Preheat your oven to 400 degrees F.
  • Heat the coconut oil in a cast iron skillet (or other oven safe skillet) over high heat on the stove top.
  • Season all sides of the pork with sea salt, pepper, garlic powder and herbs de Provence.
  • When the oil is hot, sear the pork on all sides until evenly brown. The pork should sizzle when you put it in the pan! If it doesn’t, it’s not hot enough. Searing the meat will lock in the moisture so don’t skip this step!
  • When the pork is browned, remove it from the pan and add in the onions and peppers. Season with sea salt and pepper.
  • Add the pork back in to the skillet. The onions and peppers serve as a bed so the pork doesn’t burn.
  • Transfer the skillet to the oven and roast uncovered for 20 minutes.
  • Remove the pork from the oven and let it rest before slicing for 10-15 minutes.
  • While the pork is roasting, make the balsamic glaze. In a small saucepan, heat the balsamic vinegar over medium heat. Let it simmer until it has reduced by half. As you let it cool, it will thicken.
  • Drizzle the glaze over the pork or serve on the side as a dipper! Enjoy!

Amish One-Pan Ground Beef and Cabbage Skillet


  • 1 pound grass-fed ground beef
  • 1 onion, chopped
  • 1/2 – 1 head cabbage, chopped
  • 1 tablespoon butter
  • 1 clove garlic, minced
  • 1 (14.5-oz) can diced tomatoes
  • 1 (8 oz) can tomato sauce (I’ve even used pasta sauce)
  • salt and pepper, to taste


  1. In a large pan, brown ground beef until no longer pink. Add onion and continue cooking until translucent. Drain extra fat if needed (or leave it and don’t use the butter). Add garlic and continue cooking for 1 minute.
  2. Add butter, cabbage, tomatoes, tomato sauce, salt and pepper to the pan and stir to combine. Cover and simmer about 20 – 30 minutes until the cabbage is soft.

Homemade Seasoning for Breakfast Sausage

This amount is just right to mix with 2 pounds of ground pork.

Author: Queen Of The Red Doublewide


1 1/2 teaspoons rubbed sage

½ teaspoon thyme

1 teaspoon ground pepper

1 1/2 teaspoon sea salt

1 1/2 teaspoon parsley flakes

¼ teaspoon red pepper flakes

¼ teaspoon ground nutmeg


Stir the spices together and mix into 2 pounds of ground pork. You can cook it right away but it tastes better if you refrigerate it for 3 to 24 hours to let the flavors blend together

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