Whole30 Week 4 in Review: So Glad It’s Over

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Whole30 Moroccan Chicken Salad

I’m officially done with Whole30!  These are words I never thought I would say, both before I attempted Whole30 and while I was doing it. Of course, it’s not really over because I still have the re-introduction period, but I finished those 30 days of eating clean (and limited) foods.  I plan on writing more in depth about it later, but here’s the skinny.

Do I feel that it was worth it?I have mixed feelings.  On the one hand, I didn’t see the drastic changes in my mood and body that I was hoping for.  While things improved, I expected them to improve more.  As I said in my last post, I noticed that my joints were less inflamed and my complexion had improved, but they didn’t improve 100%.  Especially this last week, I feel like I regressed a bit in the improvements I saw, specifically around the pain in my neck.

For the next few weeks, I’m going to focus on the reintroduction.  I’m going to go a bit off script for how I reintroduce foods–more on that at a later time.

I know that all of the below isn’t necessarily week 4, but it’s the final week plus 2 days.  I haven’t included Day 29 or Day 30 in the weekly totals, but will include them in the meal log.

Week 4 Total Calories: 11,441; Carbs: 769g (26%); Fat: 605g (46%); Protein: 801g (27%)
Week 4 Average Calories/Day: 1,634
Week 4 Calories Burned: 14,119
Week 4 Calorie Surplus/(Deficit): (2,678)

Day 22: Jan 23, 2018

Meals

  • Breakfast: Beef Machaca
    Calories: 447; Carbs: 14g (12%); Fat: 19g (38%); Protein: 57g (50%)
  • Lunch: Moroccan Chicken Salad (Territory Foods)
    Calories: 508; Carbs: 40g (31%); Fat: 18g (32%); Protein: 48g (37%)
  • Afternoon Snack: Raisins
    Calories: 90; Carbs: 22g (100%); Fat: 0g (0%); Protein: 0g (0%)
  • Dinner: Scrambled eggs and sauteed kale
    Calories: 590; Carbs: 44g (30%); Fat: 27g (41%); Protein: 43g (29%)
  • Evening Snack: Cashews, frozen cherries and blueberries
    Calories: 164; Carbs: 21g (49%); Fat: 8g (42%); Protein: 4g (9%)

Total Calories: 1,799; Carbs: 125g (27%); Fat: 89g (43%); Protein: 137g (30%)

Exercise

  • 7am: Solidcore

Calories burned: 1,922

Day 23: Jan 24, 2018

Meals

  • Breakfast: Beef machaca
    Calories: 447; Carbs: 14g (12%); Fat: 19g (38%); Protein: 57g (50%)
  • Lunch: Ethiopian Beef Tibs W/ Kale & Roasted Carrot (Territory Foods)
    Calories: 336; Carbs: 21g (24%); Fat: 9g (23%); Protein: 46g (53%)
  • Dinner: None
  • Evening Snack: Frozen cherries, kalamata olives, and beets
    Calories: 382; Carbs: 52g (56%); Fat: 16g (39%); Protein: 5g (5%)

Total Calories: 1,165; Carbs: 87g (30%); Fat: 44g (34%); Protein: 108g (37%)

Exercise

  • 7am: Flywheel 45

Calories burned: 2,154

Day 24: Jan 25, 2018

Meals

  • Breakfast: Beef machaca and cauliflower rice
    Calories: 609; Carbs: 35g (22%); Fat: 24g (34%); Protein: 71g (44%)
  • Lunch: Pulled Beef Sofrito W/ Grilled Zucchini Sticks (Territory Foods)
    Calories: 417; Carbs: 16g (15%); Fat: 22g (47%); Protein: 40g (38%)
  • Afternoon Snacks: Fruit leather
    Calories: 45; Carbs: 11g (100%); Fat: 0g (0%); Protein: 0g (0%)
  • Dinner: Scallops with pureed spinach and hearts of palm
    Calories: 406; Carbs: 23g (24%); Fat: 24g (57%); Protein: 18g (19%)

Total Calories: 1,477; Carbs: 85g (23%); Fat: 70g (42%); Protein: 129g (35%)

Exercise

  • None

Calories burned: 1,975

Day 25: Jan 26, 2018

Meals

  • Breakfast: Scrambled eggs
    Calories: 280; Carbs: 2g (3%); Fat: 20g (63%); Protein: 24g (34%)
  • Lunch: Beef Chili Stuffed Sweet Potato W/ Broccoli (Territory Foods)
    Calories: 491; Carbs: 40g (32%); Fat: 24g (43%); Protein: 31g (25%)
  • Afternoon Snacks: Almonds
    Calories: 160; Carbs: 6g (14%); Fat: 14g (72%); Protein: 6g (14%)
  • Dinner: Shrimp and salmon with avocado and mango salsa
    Calories: 808; Carbs: 31g (13%); Fat: 54g (52%); Protein: 82g (35%)
  • Evening Snack: Pineapple
    Calories: 83; Carbs: 22g (96%); Fat: 0g (0%); Protein: 1g (4%)

Total Calories: 1,822; Carbs: 101g (20%); Fat: 112g (51%); Protein: 144g (29%)

Exercise

  • 8am Weightlifting

Calories burned: 2,050

Day 26: Jan 27, 2018

Meals

  • Breakfast: Peppers onions, and mushroom omelette
    Calories: 670; Carbs: 15g (9%); Fat: 60g (78%); Protein: 24g (14%)
  • Lunch: None
  • Afternoon Snacks: Avocado and mango salsa
    Calories: 243; Carbs: 39g (58%); Fat: 11g (37%); Protein: 3g (4%)
  • Dinner: Thai butternut squash stew
    Calories: 1,110; Carbs: 63g (24%); Fat: 52g (45%); Protein: 82g (31%)

Total Calories: 2,023 Carbs: 117g (23%); Fat: 123g (55%); Protein: 109g (22%)

Exercise

  • None

Calories burned: 2,280

Scrambled Eggs and Avocado

Day 27: Jan 28, 2018

Meals

  • Breakfast: Scrambled eggs and avocado
    Calories: 634; Carbs: 14g (8%); Fat: 55g (75%); Protein: 27g (16%)
  • Lunch: None
  • Afternoon Snacks: Papaya and almonds
    Calories: 267; Carbs: 50g (68%); Fat: 8g (25%); Protein: 5g (7%)
  • Dinner: Thai butternut squash stew
    Calories: 443; Carbs: 38g (34%); Fat: 22g (44%); Protein: 25g (22%)
  • Evening snack: Frozen cherries and blueberries
    Calories: 150; Carbs: 40g (95%); Fat: 0g (0%); Protein: 2g (5%)

Total Calories: 1,494; Carbs: 142g (36%); Fat: 85g (49%); Protein: 59g (15%)

Exercise

  • 9am Solidcore

Calories burned: 1,765

Day 28: Jan 29, 2018

Meals

  • Breakfast: Scrambled eggs
    Calories: 280: Carbs: 2g (3%); Fat: 20g (63%); Protein: 24g (34%)
  • Lunch: Persian Kabob Salad W/ Tahini Dressing and Sautéed Chicken & Veggies W/ Pecan Mustard Sauce (Territory Foods)
    Calories: 1,021: Carbs: 26g (10%); Fat: 62g (56%); Protein: 83g (33%)
  • Dinner: Baked sweet potato
    Calories: 270; Carbs: 62g (91%); Fat: 0g (0%); Protein: 6g (9%)
  • Evening Snacks: Frozen cherries
    Calories: 90; Carbs: 22g (92%); Fat: 0g (0%); Protein: 2g (8%)

Total Calories: 1,661; Carbs: 112g (27%); Fat: 82g (45%); Protein: 115g (28%)

Exercise

  • None

Calories burned: 1,973

Day 29: Jan 30, 2018

Meals

  • Breakfast: Egg bake with spinach and ground turkey
    Calories: 250: Carbs: 3g (5%); Fat: 22g (74%); Protein: 14g (21%)
  • Lunch: Curry Grilled Chicken W/ Cardamom-spiced Veggies (Territory Foods)
    Calories: 405: Carbs: 36g (35%); Fat: 9g (19%); Protein: 48g (46%)
  • Dinner: Lime marinated sirloin with baked sweet potato, roasted squash, and sauteed kale
    Calories: 1,216; Carbs: 71g (22%); Fat: 90g (64%); Protein: 45g (14%)

Total Calories: 1,871; Carbs: 110g (22%); Fat: 121g (56%); Protein: 107g (22%)

Exercise

  • None

Calories burned: 1,800

Day 30: Jan 31, 2018

Meals

  • Breakfast: Egg bake with spinach and ground turkey
    Calories: 250: Carbs: 3g (5%); Fat: 22g (74%); Protein: 14g (21%)
  • Lunch: Palm beach salad with chicken and lemon tahini dressing
    Calories: 460: Carbs: 23g (22%); Fat: 20g (43%); Protein: 37g (35%)
  • Dinner: Dried apricots and mixed nuts
    Calories: 1,420; Carbs: 138g (38%); Fat: 84g (52%); Protein: 34g (9%)

Total Calories: 2,130; Carbs: 164g (31%); Fat: 126g (53%); Protein: 85g (16%)

Exercise

  • None

Calories burned: 2,001

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