There’s so much chatter lately about the bestselling diet book, Whole30. Just turn on your favorite talk show or google “best diet,” and you will hear and see stories of how this clean-eating reset changed peoples lives.
The idea behind the Whole30 is to reset your eating habits in 30 days by getting back to the bare-bones basics of real food through eliminating all of the junk that is not good for you.
The basic rules of the program are:
- Do not consume added sugar, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels, because companies sneak sugar into products in ways that you might not recognize.
- Do not consume alcohol, in any form—not even for cooking. (And ideally, no tobacco products of any sort, either.)
- Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. This also includes all of the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on. Again, read your labels.
- Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all of the ways we sneak soy into foods (like lecithin).
- Do not eat dairy. This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
- Do not consume carrageenan, MSG, or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
- Do not consume baked goods, junk foods, or treats with “approved” ingredients. Recreating or buying sweets, treats, and foods-with-no-brakes (even if the ingredients are technically compliant) is totally missing the point of the Whole30 and will compromise your life-changing results. These are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, even if it is made with coconut flour.
Now to the DO:
DO eat moderate portions of meat, seafood, and eggs, lots of vegetables, some fruits, plenty of natural fats and herbs, spices, and seasonings. Eat foods with very few, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.
You can find a more in-depth explanation of the official rules HERE .
If you are interested in trying the Whole30, here are 5 Whole30 compliant meals that you can make using just 1 Whole30 compliant Homemade Rotisserie Chicken cooked in the Showtime Rotisserie. Just make a rotisserie chicken, debone it, and portion the meat into 5 baggies to use for quick meals! *Be sure not to use a store-bought rotisserie chicken—they are loaded with sugar, and injected with additives & preservatives.
Whole30 Compliant Rotisserie Chicken Recipe
- 1 – 4 to 5 pound chicken
- 2 – lemons, sliced into wheels
- 1 – white or yellow onion, loosely chopped
Rotisserie Chicken Spice Rub
- 2 – teaspoons paprika (try smoked if you can find it)
- 1 – teaspoon chili powder
- ¼ -teaspoon cayenne pepper
- ½ – teaspoon white pepper
- 1 – teaspoon onion powder
- ½ – teaspoon garlic powder
- ½ – teaspoon black pepper
- 1 – teaspoon dried thyme
- ½ – teaspoon allspice
- 1 – teaspoon sea salt
*Make sure to use spices that do not have added sugar, soy, msg or any other odd ingredients.
- Remove chicken from packing; remove any giblets or parts from the cavity, and pat dry with a paper towel. Set aside on a plastic cutting board.
- In a mixing bowl, combine paprika, chili powder, cayenne pepper, white pepper, black pepper, onion powder, garlic powder, dried thyme, allspice, and sea salt. Stir to make rotisserie spice rub.
- Season both the cavity and the skin of the chicken with the spice rub. Stuff cavity with lemon and onion.
- Truss the chicken by tying the legs together, and the wings to the body of the bird.
- Place chicken onto rotisserie spit and put into rotisserie oven.
- Cook in your Ronco Rotisserie for 15-16 minutes per pound, or until the internal temperature reaches 165°F at the place where the leg meets the breast.
When the chicken has cooled enough to handle, debone and shred the chicken meat, and save the shredded meat to make faster Whole30 meals!
1 Rotisserie Chicken, 5 Whole30 Meals
Little Bits of– PALEO BALANCE BOWL
The Movement Menu– EASY WHOLE30 CHICKEN SALAD BOATS
One Lovely Life– CHICKEN CURRY SALAD
The Brewer and the Baker– CHICKEN ZOODLE SOUP
Physical Kitcheness- TUSCAN CHICKEN SPAGHETTI SQUASH