Whole30: Day 22 Recap

From August 1 through August 23, I’m documenting my Whole30, including the when, what, where, and how much of my sleep, activity, food, and mood. Read about why I’m doing the Whole30 right here. Not familiar with the Whole30? Learn all about it here and get extra help with the Whole30 Daily.

Whole30: Day 22

This is my last Whole30 Recap. It went so fast!

During my travels, I’ll still be eating Whole30 style about 80-90% of the time, but I will definitely be enjoying a glass of bubbly (or two) to celebrate my parents’ 45th wedding anniversary, and there might be a few other treats along the way.

That is exactly why I eat Whole30 style the majority of the time: so that when life offers up the sweet moments to celebrate, I can indulge (a little) and live it up.


8 hours, like I was a clock. 10:15 p.m. until 6:15 a.m.

Walk: 4 miles around the lake with a handful of 30-second running intervals thrown in the middle.

I’ve found my appetite is less ravenous, and I feel better if I eat in a 11-hour window — usually between 9:00 a.m. and 8:00 p.m. so I can stop eating about 2-3 hours before going to bed — and don’t snack between meals or before bed. Because I’m dealing with my thyroid experiment, I’m measuring and tracking my food right now. I aim for 40% fat, 30% protein, 30% carbs.

Breakfast, 10:30 a.m.
4 ounces ground lamb w/Middle Eastern seasonings + 1 cup broccoli + 1/2 cup sweet potatoes + 1 teaspoon coconut oil
4 cherries

Lunch, 3:30 p.m.
Quick Thai curry. I just threw already-cooked meat and veg in a pan with coconut milk and red curry paste. 5 minutes from fridge to table:
4 ounces ground beef
1 1/4 cups zucchini
1 cup broccoli
1/3 cup coconut milk
1/3 cup blueberries

Dinner, 8:30 p.m.
4-ounce, grass-fed ribeye steak
salad: 1/2 head leaf lettuce, 1/2 cucumber, 1/4 onion + 1 teaspoon olive oil & red wine vinegar
1/2 cup sweet potatoes
1 cup cantaloupe

So very tired, but trying to remember to smile. I’m thisclose to vacation! Why I’m tired is related to my thyroid experiment. Skip this next part if you find it tedious; I know I sure do!

I’m in the last four days of the Wilson’s Protocol, and that means I’m ramping down the T3 dose. For context, when I was happy and energetic last week during Jude’s visit, I was taking 75mcg of T3. This week, I’ve been on 30mcg, and starting tomorrow, it drops down to 15mcg per day. But then I start on my new Armour prescription, so maybe things will get sunnier then!

Photo of the Day
This is me, shaking my fanny and hair at an ’80s dance party. I’m ready to get my groove on with J.Lo!

Song of the Day
The Dynamo of Volition, Jason Mraz
This will also inspire you to throw your hands up in the air (like you just don’t care). Crazy-good fun. Best line: “Please, don’t ever let your mind stop you from having a good time!”

How was your Day 22?

Five Paleo Dinners To Cook Next Week #70

Dave and I are in a small trough of rest between my parents' visit to Prague and our upcoming trip to Venice—where we'll explore for...

Read More
Five Paleo Dinners To Cook Next Week #69

As you're reading this, my parents are visiting us in the Czech Republic for the first time. In fact, right now, this minute, we're on...

Read More


  • Wendy says:

    Ok, I know this is annoying. Because I saw someone on a few of your other posts kind of harrass you about portion size etc. Well, harrass is a bit strong…
    But I am curious because it seems so little. Have you ever talked about the amount of food you eat? I mostly ask because I’m pretty ravenous during this Whole 30 (although i see slight changes there too) and am not counting and measuring, and when I see your posts I get worried.
    So, it’s a friendly curiosity, not a judge-y one.

    • Cheri says:

      I noticed that too, but in truth, I don’t think I eat substantially more than that, although I do think I eat more fat. If this is the first time you’ve eaten this way, you may still be in carb burning mode. Once you switch to burning fat, your appetite may decrease. Mine sure did! 🙂

    • Tom R. says:

      “Harass” does seem a bit harsh, although probably not inaccurate…wonder who that guy was.

      • Mel says:

        I la-la-LOVE the way y’all are looking out for me.

        Wendy, here’s the deal: right now, I’m eating between 1400-1500 calories a day. That’s based on following the “eyeball” guidelines in the Whole30 Success Guide AND the fact that I’ve been steadily gaining weight because of my thyroid issues. If I eat more than that, I really start to get chubby. FOR NOW.

        However, I’m starting a new treatment next week which might speed up my metabolism, so in September, I’m having both a body fat and basal metabolic rate test done. Those will help me determine how much I need to eat to support my metabolism and lean mass — then I’ll figure out how much more I have to eat to support my activity so that, ultimately, I’ll have tons of energy and lose weight.

        Reminder to everyone: My situation is unique to me, so try not to measure how much you eat against how much I eat. I have a lot going on metabolically that you probably don’t. Please don’t let my food log make you question what you’re doing or how much you should be eating.

        Also, for context: I’m only 5’4″ and right now I weigh about 165, which is 15-20 over where I feel my best.

        Hope this helps clarify.

        • Tom R. says:

          If I were comparing myself to Mel (36/m/5’ll), I would obviously be making an apples to oranges comparison. However, I only weigh 10 lbs more (thanks to a squat and eat program the last 2 months that has allowed me to gain 15 lbs), and I eat at least 3 times what she is right now. All types of science baffle me…

        • Wendy Manning says:

          It does! And harass, was me being funny. Humor doesn’t translate…since nobody knows me from Adam. Ha. Thanks!!

  • Deirdre says:

    Have a great time on your vaca! I haven’t done the Whole 30, but have done a very similar protocol with Sarah and Jason of EPLifeFit…and I too, eat this way 80% of the time. My question, and I have so many, due to my own thyroid issues (I’m on a t3/t4 combo-Armour made me feel strange)…but where’s our beloved bacon? None of your breakies have them. And well, isn’t bacon like the Holy Grail of Paleo eating 😉 Are you avoiding it specifically because of the high fat content?
    Thank you for you blog, amazing cookbook (mine have dog-eared corners from MUCH use). Can’t wait for your next book!!

    • Mel says:

      The only reason you don’t see bacon in my food log is because I just don’t love it that much. I like a bit here and there, but I’m not a bacon freak like most paleo peeps.

      I’m so glad you’re using Well Fed enough that the love shows. YAY!

  • Lydia says:

    Oh man! Those dance party pics? You. Look. FANTASTIC.

  • Jenny says:

    80’s dance parties rule. Even songs I hated back then I like now 🙂

  • Amanda says:

    I just wanted to stop by and say how much I enjoy your cookbook and blog! As a foodie, making the transition to paleo was always difficult, because I felt that I was missing out on so much! I am glad to have found someone else who doesn’t just settle for a huge steak and steamed broccoli!

    • Mel says:

      Thank you so much for taking the time to stop by and comment. I’m really glad you like Well Fed. And I hear ya: I can only eat so many “component” before I need to make a real recipe.

  • Rebecca K says:

    Just wanted to send a quick thank you for recapping your whole30 everyday! This is my first so it’s nice to see how others are doing. And I love your honesty.

    Well Fed is on my wish list! Your recipes rock!

  • Laura says:

    I’ve been paleo for about 9 months now and am halfway through my whole 30….i feel pretty amazing! it’s a little rough because i’m simultaneously doing a candida cleanse, so no fruit or starchy vegetables in my meal planning 🙁 most everything else lines up though. really proud of you working so hard, you’re a total babe, and anyone who says otherwise can suck it 🙂

  • Dottie in Fort Worth says:

    I am coming to Austin this weekend and am looking for some new healthy places to eat – Any suggestions ?
    Love your blog and recipes !!

  • Tim Harrison says:

    Your fellow thyroid cohorts are calling for an Armour update!

  • Michelle says:

    Hi, love your blog! I’ve been trying to figure this out and can’t find a definitive answer anywhere – when you measure your meat for protein is it cooked or uncooked? Are your 4oz of steak and ground beef above before or after they’ve been cooked? Thanks!

    • Mel says:

      Great question! Sorry I missed that!

      When I post a quantity for meat, it’s always the COOKED amount.

      If I list vegetables by the cup, they’re cooked. If I list veggies by the piece, i.e., large pepper, it’s raw.

  • Rachel says:

    ACK!, Help, day 2 and the afternoon sluggish-ness is here, very tired, eyes a little blurry. (had to rewrite this first sentence a couple of times to get it right)
    I’m drinking water and trying not to look for the chocolate that I stashed in my desk drawer.
    Mel, any advice? tough it out?

    • Mel says:

      Just hang in there… sometimes during the Whole30, you gotta “white knuckle” it and just be stubborn. There’s a lot going on your body right now, and you need to drink water, eat a little extra fat if you’re craving sugar, and rest when you need to. The lethargy will pass in a few days, but if you eat fruit or sugar to “help” you weather the discomfort, you won’t be able to get past it. BE STUBBORN. You can do it. It feels like you can’t, but you can.