Go Girl Whole30: Default Meals and Shopping List

For those of you that missed our last post, some of us are embarking on the Whole30 on Monday.  If you missed that post, you can read about it here. I would love to have you join us!

I want to be super careful here, because I know many of us are super obsessive and over-consumed with how we look.  We are not promoting this to help you with a beach body or to post before and after pictures of you with virtually no clothes on.  We are promoting this as a way to break bad habits that suck our physical and mental energy, as a way to feel better, be more alert and ultimately to carry out our God given tasks to the best of our ability.

There are enough other sites and pictures and places that promote the fact that we need to look better or a certain way.  It’s an ugly trap and we want nothing to do with that.

With that said, please don’t size yourself up in your mirror or weigh yourself.  Most of us need to get rid of our scales all together.   If you want to know if you have gained weight, just put your pants on.  The scale is a fickle, unreliable contraption.  I don’t even own one.


Are we ready?! I am super ready! You might want to check back in with me on day 3 and 4, because I would guess I won’t be quite as excited, but I will hang in there and so can you.


  1. We are going to do our very best. There are a lot of dos and don’ts, so if we mess up unknowingly, we are just going to correct it and move on, not quit.


You accidentally buy and consume coconut milk that has sugar or some other ingredient in it that you should not have. This is an accident.

Your office serves cookies and you unknowingly shove 3 down when no one is looking. Hmmmmm……this is clearly not an accident.  Your car does not go through drive through on it’s own.


  1. You need to read about this program. I am providing my list of where I am starting, but you need to know what is allowed and not. Very simply, fruits, vegetables, meats, eggs, nuts and seeds are allowed. Places you are likely to slip up are dairy, peanuts and added sugar, oh the added sugar.

3.Two very helpful links:  Know there are a million recipes out there that you can Google and try. I will post some I have tried, but honestly, in the beginning, I will be roasting a lot of things with olive oil and salt and pepper. Why? Because it is easy, tastes good, and it fits the program.

Can I have Guide from the Whole30 website

Whole30 Shopping List


Default Meals

Today I am going to give you a shopping list to get you started as well as a few of the food and meals that I will use as default. The reality is that we need defaults. When we are tired, when we worked too long, when we get home late, or when we just feel lazy, we need to have a few things we can fall back on that are easy. What happens when we do not have healthy defaults? We fall back on unhealthy defaults.

This week, for me, is all about finding healthy defaults, not making amazing Whole30 meals. So remember these won’t taste horrible, but I will not be giving you gourmet recipes. They won’t remind you of your favorite cheesy bread, loaded baked potato, hot fudge sundae meal. But they are really good and you will want to make them over and over again.

Breakfast Defaults:

Coconut milk smoothie

Banana with almond butter (yes almond butter is outrageously expensive)

Combine either of these with a couple of scrambled or hardboiled eggs

Lunch Defaults:

Salad with meat, egg or nuts (remember a salad doesn’t have to be just lettuce)

Vegetable and meat soup

Dinner Defaults:

Grilled or baked meat with roasted veggies and salad or fruit


Shopping List

Breakfast items:

Coconut milk (you find this in the Asian section usually on the bottom shelf in a can)

Bag of fresh Spinach

Pineapple or kiwi x 5 (The pineapple can be in a can, just make sure it is in juice)



Almond butter (read the label! There is sugar in a lot of them)

Lunch Items:  Anything you want to make your salads. Here is a link to one that does not have lettuce that you can use. Just make sure you leave out the peas. I would recommend the following veggies.

Salad items:

Balsamic vinegar (for dressing)

Roasted red pepper flakes

Annie’s Shitake dressing (read labels on dressings, no honey or added sugars)

Red cabbage (this keeps forever, is cheap and adds some substance to a salad)

Lettuce, spinach or kale

Broccoli (you will use this at night for roasted veggies too)


Red onion

Sweet Peppers

Fruit: Try putting pear, apple or raisins in your salads

Nuts of your choice: Peanuts are a no no on the whole 30 and you will need to look at the label of the nuts you buy. Many roasted nuts are covered in salt AND SUGAR!

Eggs or chicken breasts

Soup Items:

Olive oil

Salt and pepper

Garlic powder and minced or fresh

Italian seasoning or some fresh herbs

Yellow onions




Sweet potato or butternut squash

Tomato (I used canned)

Chicken broth

Chicken breasts or other meat

Dinner Items:  Make sure you have enough meat to grill or bake for the week.

Whole chickens are inexpensive and easy.

Chicken breasts

Beef, deer (or elk for us) in a crockpot

More canned tomatoes for the crockpot

Fish or shrimp

Pork loin or pork chops

Beets (buy these fresh. Yes they are actually very good)

Potatoes of any variety but sweet potatoes are the best



Sweet Peppers

Yellow Onions

Butternut squash

Brussel Sprouts


Snacks Items:




Cashews and almonds


This is the shopping list for me for this week. I will post out the recipes tomorrow. Use if you like or feel free to post a recipe in the comments section below if you would like to share.  Are there any meals you plan to eat that you can share?  What other questions do we need to answer?

**On an unrelated note, I will be sharing about myself on Monday so you know a bit more about who I am.  In the meantime, if you want to know who writes this blog, you can check me out at AmyLivesay.com.



  1. […] I posted a shopping list and some very simple default meals.  I encourage you to read that post as there are some additional links in there for you.  To be […]

  2. Joanna836 December 21, 2016 at 8:52 am - Reply

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