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7 Amazing Meals to Keep Your Whole30 or Paleo Diet on Track

7 Amazing Meals to Keep Your Whole30 or Paleo Diet on Track

The Whole30 and Paleo diets are two of the hottest trends in meal planning and nutrition today. The Whole30 is a strict program designed to cleanse and reset your body for, you guessed it, 30 days. While it’s very similar to the Paleo diet, it’s much more restrictive and isn’t intended to be carried out permanently. Ideally, some habits that are formed over the 30 days will be maintained. 

The Paleo diet, like the Whole30 diet, focuses on a menu that is heavy in vegetables, meat and fats. But unlike Whole30, the Paleo diet is a long-term eating lifestyle with guidelines that are more relaxed. The basics of the Whole30 and Paleo diets are summarized below.


CAN'T EAT LIST WHOLE30 PALEO
No Grains (e.g. corn, cereal, oats, rice, quinoa) none none
No Dairy (e.g. cheese, milk, butter, yogurt, sour cream) ghee and clarified butter okay ghee and clarified butter okay
No Legumes (e.g. peanuts, black beans, kidney beans, chickpeas) none none
No Sugar or Sweeteners (of any kind) none limited honey, maple syrup
and coconut sugar okay
Unacceptable Cooking Oils: corn, peanut, soybean, or rice bran oils. Acceptable oils include coconut, olive, avocado and ghee/clarified butter.  extremely limited use of sesame, canola, sunflower, grapeseed & safflower (as in went out  for dinner and nothing else available) no vegetable or seed oils allowed
No Processed Foods none none
No Alcoholic Beverages none no beer or wine. limited spirits like
vodka, gin, tequila


One of the most significant challenges with the Whole30 and Paleo diets is finding meal options away from home, especially when hidden ingredients like sugars and gluten are so common. The Savor Columbia team decided to help those of us who need to change things up once in a while by showcasing some away-from-home options that make our diet goals a little bit more sustainable and fun to reach.  

Here are 7 dishes in Columbia MO restaurants that will help keep your Whole30 and Paleo goals (and sanity!) in check: 

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Paleo Chili and Eggs

By:  Nourish

Price: $10

Ingredients:  Local Grass-fed Beef Chili (ground beef, tomatoes, butternut squash, red peppers, tomato paste, red onion, squash, zucchini, chili powder, garlic powder, paprika, cumin), 2 Eggs, Roasted Sweet Potatoes

Description:  The chili, eggs and veggies are the perfect combo of heat and comfort, with a hint of fresh cilantro to round out the meal. The butternut squash and sweet potatoes are delicious and buttery, and without the use of actual butter, still keep you within the Whole30 and Paleo guidelines. Our recommendations? You can order the eggs however you like, but if over-easy is your style, slice the eggs and let the yolks run through the dish. Also, the chili isn't shying away from spice, but we suggest asking for extra hot sauce if you like a lot of heat! 



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Grilled Rainbow Trout with Roasted Brussels Sprouts, Toasted Almonds & Romesco

By:  Barred Owl Butcher and Table

Price:  $26

Ingredients: Rainbow Trout, clarified butter, brussels sprouts, almonds, roasted red peppers, garlic, lemon juice, smoked paprika, avocado oil, salt, pepper

Description: Barred Owl offers a local, farm-to-table approach with unique menu options. One of those items, the Grilled Rainbow Trout, just happens to be perfect for Columbia dieters. Not only is it a nice portion of food, but the combination of flavors used for preparing the trout is more complex than some of our other featured dishes, which inspires a delectable experience. Check it out!



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Grilled Pork Steak with Baked Potato and Grilled Veggies

ByCOMO Smoke N’ Fire

Ingredients:  Pork steak, baked potato

Price:  $16

Description:  If you really want to fill up without feeling guilty, then this is the dish for you. The perfectly seared pork steak, smoky vegetables and oversized baked potato (hold the butter, but try out a combo of drizzled olive oil and salt and pepper) will have you forgetting about your diet completely. Make sure to order both the pork steak and veggies without the seasoning since there is a touch of brown sugar in COMO Smoke & Fire's BBQ seasoning.  



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Lemon Pepper Salmon with Roasted Brussels

By:  Room 38

Price:  $13

Ingredients: Fresh Atlantic salmon, baked with citrus and cracked black pepper, fresh brussels roasted in olive oil, salt & pepper

Description:  Room 38 takes Paleo and Whole30 dishes to the next level with its fresh salmon and roasted brussels sprouts. The salmon is grilled to perfection with a slight char and savory, smoky flavor, and the brussels sprouts are deliciously grilled so that their natural salty flavor comes out on top. For a hint of citrus, go ahead and take the lemon and squeeze it onto the dish. It's the perfect touch! 



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Sashimi Deluxe with Grilled Asparagus and Fresh Fruit

BySake

Price:  $35

Ingredients: 30+ pieces of Chef's choice of fish plus avocado, fresh fruit and grilled asparagus prepared in a light sesame oil.

Description:  Enough food for two people (or one very hungry dieter), Sake's Sashimi Deluxe dish is absolutely delicious. Specifically modified for our Whole30 and Paleo article, Sake has created a dish elegant in both taste and presentation. Since soy sauce is a no-go on both the Whole30 and Paleo diets, ask for coconut aminos instead if you're craving that salty flavor. 



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Rosemary Bistro Filet with Grilled Asparagus

ByRoom 38

Price:  $13

Ingredients:  Grilled filet with rosemary, salt and cracked black pepper, fresh asparagus grilled with olive oil, salt & pepper

Description: At first glance, the steak and asparagus with rosemary from Room 38 is simply gorgeous. The steak is beautifully placed on a bed of asparagus and topped with fresh rosemary. Both the veggies and meat are prepared according to Paleo and Whole 30 guidelines, but they don't skimp on taste or presentation. The sprig of rosemary is refined and delicate, elevating the dish with its fresh aroma.  



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Grilled Big Eye Tuna seasoned with a Chili Lime Marinade and Home Style Green Beans

ByHoss’s Market & Rotisserie

Price: $22

Ingredients:  Sushi Grade Tuna topped with Elbee’s Chili Lime Marinade (garlic, sea salt, black pepper, chili powder, cumin, spices, lime powder, cilantro), green beans

Description:  While many of us have heard of Yellowfin tuna, Big Eye tuna is rarer and is the choice of most chefs because of its amazing flavor... and boy, does Hoss's deliver this dish in a fantastic way. The tuna is great with just salt and pepper, but the Elbee's Chili Lime Marinade used for seasoning the dish is a perfect complement to the meal. (You can also buy this marinade from Hoss's for other home-made dishes as well). 

A Final Word

We hope these options allow you to enjoy a guilt-free meal and a night off from cooking. For a more detailed description of the Whole30 food list click here and for the Whole30 recommendations click here. For the Paleo food list click here

If you get a chance, tell the restaurants you visit that you appreciate the clean-eating option you saw in the Savor Columbia article so restaurants continue to make modifications and offer more super clean options in the future. 

Feel free to email me at rusty@savorcolumbia.com if you have other local menu favorites that conform to Whole30 and Paleo diets. We'd love to continue to expand this article to include other amazing Columbia and mid-MO area dishes!


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