Tag Archives: primal

How to Start the Whole30: What is It? What Can I Eat? + Recipes!

23 Mar

KateUpdates Three Rules

It’s time to get down and dirty … It’s time for the Whole30!

Or, “Dirty 30,” which is what I’m calling this next Whole30 adventure that begins Monday. There’s a group of us getting ready to take the plunge for the first or second time and … it’s going to ROCK. I’m excited!

My first Whole30 experience was back in August and it was amazing. I want to encourage you to join me on this next challenge and this post is going to provide you with the tools you need to change your body and mind forever. Remember, if you choose to do this, it is your CHOICE. You are not being restricted. It’s not something you HAVE to do. Instead, you are choosing to treat your body well and reap amazing health benefits for your mind and body. You may even lose some pounds along the way :)

So … Are you ready? The choice is yours. I hope you choose to join us. It’s just 30 days.

What is the Whole30?

Read the official description here.

What can I eat?

Simply put, you can eat: veggies, meat, seafood, fruit, nuts, seeds and healthy oils.  Focus on foods that are completely unprocessed or have only a few ingredients to help ensure you’re making the right choices. Have a question regarding whether an ingredient is Whole30 approved? See the full list here or check the Whole9Life forum here or do a quick Google search.


  • Sugars of all kinds
  • Alcohol/ Tobacco
  • Grains
  • Dairy
  • Legumes
  • Carrageenan, MSG or sulfites
  • White potatoes


  • Check out my video on Whole30 kitchen essentials to help you with your grocery shopping.
  • Here’s a shopping list you can use as a guide from Whole9Life
  • You can buy Whole30 guide, “It Starts with Food,” here.
  • Here’s a list of meal planning resources.
  • and see what other cookbooks I recommend here.
  • Like and visit my Facebook page for daily updates, ideas and inspiration
  • You can sign-up to receive daily emails to guide you through your journey

Meal Planning

Here are some Whole30 Approved breakfast and lunch/dinner ideas to get you started.


Lunch / Dinner

I will be sharing more recipe ideas as we go along and feel free to share your favorite Whole30 approved recipes as well. Let’s DO THIS!

~ Kate

What’s In My Grocery Basket 1.23.13 + 3 Meal Planning Shortcuts

23 Jan

Have you ever gone waaay to long between trips to the grocery store? Yeah, that just happened. I’ve been going non-stop for a couple weeks now so Daniel volunteered to go to the grocery store this week (so thankful!) Anyway, it may not look like much but I think you’ll be surprised to see that these ingredients actually stretch a lot further than you think they would. I’ll explain …

photoOn the List

1 head of Cauliflower

1 Bag of Romaine Mix

1 head of Iceberg Lettuce (we like this for tacos AND wraps)

2 Tomatoes (only 1 pictured here)

1 Cucumber

3 Grapefruit (already ate one!)

2 Cans of Coconut Milk (he got Goya, which I haven’t tried before so we’ll see)

2 packs of All-Natural Bacon

1 Carton eggs

1 Sweet Potato (shredded)

1 Bottle of Balsamic Vinegar

2 Packs Spicy Italian Sausage (not completely Paleo but Daniel like it so we eat it together)

2 Filets

2 lbs Ground Beef

So, here are a couple of things I do to get the most from my groceries and have some convenient, just heat-them-up meal options.

Cauliflower – I make my Cauliflower Puree and combine it with other dishes throughout the week like pre-cooked ground beef (see below.)

Ground Beef – I brown this with some sausage mix from the Well Fed Cookbook and then combine it with Cauliflower puree.

Sweet Potato – This is SUPER easy if you have a food processor. Just another reason I am in love with mine. Just shred and you have an instant addition to eggs and bacon in the morning. It lasts for all my breakfasts throughout the week. It really goes far!

So, that’s the list for this week … what’s in your grocery basket?

~ Kate

Bacon-Wrapped Breakfast Cups: Tasty, Easy and Whole30 Approved!

17 Jan

Good Morning!

So, as you probably assumed from my last post, things are a little crazy for me right now. I’m transitioning from my current “office job” while balancing my first client, building my client base, launching my website and … yeah, it’s busy. BUT that doesn’t mean my healthy routine has to suffer. It is my commitment that it won’t. Priorities, people! 😉

Anyway, I’m super happy and I’m very excited to share a really easy recipe with you today. I tried this for the first time this week and it is DELICIOUS. And it has two of my favorite qualities in recipes:

  1. It’s under 8 ingredients
  2. It’s easy to make.

Oh and it’s also completely whole30 approved, paleo-friendly, gluten-free and dairy-free. LOVE. So, without further fanfare, here is the yumminess:




OK I literally just looked at what veggies and veggie leftovers I had in my fridge and went from there. You can mix and match as you like. That’s part of what makes this so fun! You can use leftovers.

  • 6 Slices of All Natural Bacon
  • 10 eggs
  • 1/2 c Shredded Sweet Potato
  • 1/2 of a Red Bell Pepper, finely chopped
  • 3/4 c Baby Bella Mushrooms, finely chopped
  • 1/2 t Garlic and Herb Mrs. Dash
  • Salt and Pepper to taste


Preheat oven to 350. Partially pre-cook the bacon if you want to ensure it’s crispier (that’s what I did.) While it cools, whisk all other ingredients together in a mixing bowl. Once bacon is cool, line 6 muffin pan cups (not the little cups because it won’t be enough room. Use medium to large.)


Next, pour the egg mixture into the bacon, acting as though it is now the cup, and bake on 350 for 20-25 minutes or until you can stick a fork into the cup and it comes out clean.



KateUpdates Finished Bacon Cups


That’s it! I also made a version without the bacon, in a smaller muffin pan.

image-4They are great too but I prefer the bacon because, well, it’s bacon!

Hope you try these and enjoy them! It can be breakfast for the week and it doesn’t take long at all.

~ Kate