How do you make a Whole30 Bento Box?

Step 1: Grab a list of Whole30 compliant foods

Step 2: Choose the foods on this list that you will actually enjoy eating and purchase those foods

Step 3: Follow my bento box formula to create balanced and filling meals

M A D E L I N E T A G U E | @ M A D _ A B O U T _ F O O D What foods are Whole30 Compliant? Let's start with the NO foods and work our way to the YES!

Dairy Sugar in any form Grains - including Junk food/treats made corn with compliant Legumes - including ingredients - for example, paleo nope! peanuts and soy pancakes Alcohol - including MSG, Carageenan, vanilla extract added sulfites

All veggies including green beans, snap peas etc Starches like sweet potatoes, potatoes, and plantains All fruits and fruit juice to sweeten Nuts and Seeds Meat, seafood, poultry, eggs yep! Oils and fats - including ghee Coffee and tea Vinegar, spices, seasonings

M A D E L I N E T A G U E | @ M A D _ A B O U T _ F O O D Whole30 Shopping List Print this list and bring it to the store! PROTEINS VEGGIES & □ Eggs STARCHES □ Ground Beef Romaine □ □ Green Beans □ Ground Turkey Lettuce Chicken Breast □ Snap Peas □ □ Kale Chicken Thighs □ Sweet Potatoes □ □ Spinach Chicken Wings □ Potatoes □ □ Arugula Compliant Deli Lunch Meats - □ Plantains □ □ Cucumbers looks for one w/o things like □ Onions □ Bell Peppers dextrose □ Garlic □ Celery Compliant Bacon - look for one □ Carrots □ □ Broccoli w/o brown sugar or dextrose □ Zucchini □ Asparagus Compliant Sausage □ Fresh Herbs □ □ Brussels Sprouts □ SteakF RUIT □ Berries □ Dates, Figs OIL, VINEGAR, □ Bananas □ Kiwis □ Grapes □ Pears SEASONINGS, ETC. □ Oranges □ Pineapples □ Olive Oil □ Grapefruit □ Tomatoes □ Coconut Oil □ Apples □ Avocados □ Avocado Oil FUN STUFF □ Apple Cider Vinegar □ Rice Vinegar □ Sparkling water □ Red Wine Vinegar □ Nut Butters □ Balsamic Vinegar - Check for sugar* □ Nuts and seeds - raw or roasted - Any spices - Check for added wheat check seasoned nuts for sugar and soy* □ or sugar* □ RX Bars, Larabars - not all are Hot Sauce - Check for added wheat compliant* □ or sugar* □ Beef Jerky - not all are compliant but I

love Chomps sticks M A D E L I N E T A G U E | @ M A D _ A B O U T _ F O O D Whole30 Bento Box Formula

sauce or protein dip

veggies fruit

M A D E L I N E T A G U E | @ M A D _ A B O U T _ F O O D Putting Together Your Bento Box 1. Pick 1 or 2 proteins. 2. Pick a veggie. 3. Pick a fruit or starch. 4. Add a sauce.

Use the image on the page above as a guide. You want the majority of your plate to be protein or veggies with the portion of fruit and sauce to be smaller. This will keep you fuller longer. I sometimes pick eggs and meat for a double protein if I am extra hungry. If you don't want to / don't have time to make a homemade sauce you can combine Primal Kitchens Mayo and Frank's Red Hot sauce or buy any of the Whole30 Compliant Primal Kitchen Dressings. Sample Bento Boxes: 1. Sliced chicken breast, roasted brussels sprouts, roasted sweet potato, homemade buffalo ranch 2. Seasoned ground beef, pan-fried plantains, cherry tomatoes, guacamole 3. Turkey lunch meat (Applegate has compliant varieties), cucumber slices, raspberries, homemade ranch 4. Hard-boiled egg, bacon, sauteed kale, sweet potatoes, hot sauce

M A D E L I N E T A G U E | @ M A D _ A B O U T _ F O O D