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Back on Track Whole30 Meal Plan

Another Whole30 Meal Plan that’s quick & easy- perfect for starting 2017! This meal plan is perfect for kicking off your January Whole30. Bring in the New Year and start checking off those resolutions! You will find easy, healthy and delicious meals (breakfast, lunch, dinner and side dishes included!)

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Before Starting Your Whole30…

Educate yourself & prepare accordingly

During your Whole30, do not recluse yourself from social outings and gatherings. If you’re planning a dinner date or heading out to a new restaurant with some coworkers or friends, look up their menu online. You can take a look at all of their options and figure out what is compliant on the menu. What’s even better is you can call the restaurant if you have any questions or concerns about certain items. You will walk into that restaurant with a plan and executing that plan will be stress-free.

In fact, my friend Dana over at Real Food with Dana has created a pretty spectacular Whole30 Restaurant Survival Guide. Be sure to check that out and relieve some of that anxiety.

Get friends and family on board

There is nothing better than having the support of friends and/or family members while on a Whole30. This is especially true if it is your first go around. If you’ve been invited for a night out with close friends who may poke fun at your new lifestyle, ask them if you can invite along your sister, who just so happens to be Whole30’ing with you! Having that support system right by your side when tempted to make unwise decisions will prove to be tremendously helpful. In fact, print out a copy of this Meal Plan & Whole30 Trader Joe’s Shopping List and invite your support system to come grocery shopping with you.

How about hosting a Whole30 dinner party at your house? This would be a great way to show your friends & family what you’ve been up to. After seeing how many delicious things they can eat during a Whole30, they may become tempted to join you for your next round!

Whole30 Meal Plan
Tips & Tricks

FIRST THINGS FIRST – Print out the Whole30 Meal Plan shopping and pantry lists. That way, you can go through the recipes and check out what you already have at home and what you’ll need to purchase. Bust out that dusty highlighter of yours!

Grocery Shopping
Plan your grocery trips for twice a week. This ensures that you’ll be planning at least 2-3 days ahead of time, yet still keeping the possibility of food spoilage very slim.

Prep Work
Wash, dry and cut all produce after you finish grocery shopping and store in the refrigerator. 

Portion Sizes
Be sure to portion out meals in to-go containers when you’re finished cooking. That will make grabbing breakfast, taking lunch to go and heating up dinner a whole lot easier!

Why TWO Separate Meal Plans?

Meal Plan A
Stick to this meal plan during your Whole30. Every recipe is 100% compliant, with a wide variety of different fat, protein & carbohydrate sources to choose from.

Meal Plan B
Start this meal plan after your 30 days is up. Continue eating real, nutrient dense foods but begin experimenting with reintroductions during this time period.

 

I’ve created this Whole30 Meal Plan as a resource for both during and after your Whole30 has been completed. I get questions constantly about what to do after your Whole30 is over. For 30 days, you have completely eliminated foods that both scientific literature and Melissa Hartwig’s clinical experience have deemed as the most commonly problematic in 1 of 4 areas- your cravings, metabolism, digestion, and immune system (Whole30 Cookbook, 1).

After your Whole30 is up, it is now time to start systematically reintroducing those foods you’ve cut out and now pay close attention to your experience. This doesn’t mean that you go from Meal Plan A to a junk food vacation. You should still be eating whole, nutrient dense meals (which is where Meal Plan B comes into play). However, you should be reintroducing those “less healthy” foods (i.e. dairy, gluten/grains, soy, etc.) one at a time and taking inventory of how you feel. After reintroducing sugar (regardless if its in the form of coconut sugar, honey, etc.), do you experience fatigue or joint swelling? After 30 days of elimination and spending some time with reintroduction, you will have a firm understanding of what foods are best for you, both physiologically and emotionally.

For even more recipe ideas for during and after your Whole30, check out my other Whole30 Meal Plan here!

Let’s get to it –> or PIN THIS for later if you don’t have time now.

Meal Plan A
(During Whole30)

Breakfast

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Bacon Burger & Fries Paleo Breakfast Bake This “bacon burger & fries” Paleo breakfast bake combines the smoky and savory flavors from bacon, grassfed ground beef along with crispy sweet potatoes, greens and some baked eggs on top. Super balanced and a delicious way to start the day!

Meal Plan B
(After Whole30)

Breakfast

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Paleo Butternut Apple Chicken Salad with Creamy Maple Dressing I think this salad could be the most ultimate breakfast recipe. It’s loaded up with healthy fats, plentiful protein and lots of greens! If you’re coming out of a Whole30 and need the perfect breakfast, look no further!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Zucchini and Prosciutto Egg Muffins If you’re worried about how to do breakfast on the go, have no fear- Zucchini and Prosciutto Egg Muffins are here! These tasty, nutrient dense muffins are filled with greens like zucchini and spinach and can be made vegetarian by omitting the prosciutto. Perfection!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Paleo Acai Bowls Normally, acai bowls are not something I would recommend for you to have first thing in the morning. Luckily, this Paleo Acai Bowl is loaded up with fiber, fat, protein and carbs! The creamy cashew butter is perfection and the collagen peptides really give it an extra boost!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Sweet Plantain Apple Bacon Breakfast Hash Breakfast hashes are where it’s at. They’re the perfect quick and easy breakfast and taste incredible reheated in the skillet. The plantains are what really take this healthy breakfast skillet over the top… *make sure you check that bacon label for no added sugar!*

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Zucchini, Bacon & Sweet Potato Pancakes Turning shredded sweet potato into a savory pancake is downright genius. Oh, and there is no better match for sweet potato than a crispy slice of bacon. These pancakes are heaven and freeze very well, too. Winning!

Lunch

Lunch

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Chipotle Pulled Pork Lettuce Wraps A slow roasted chipotle pulled pork, wrapped up in fresh lettuce with avocado aioli? Sign me up! This looks like the perfect lunch and don’t need to be heated up. The pork tastes just as delicious cold! Easy to make and easy to eat- what more can you ask for?

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Paleo Balance Bowl This balance bowl is filled with plenty of nutrient dense ingredients and fiber… and the dressing- well, it’s killer! Be sure to use chicken thighs for some extra juiciness or breasts if you prefer white meat… your choice! Either way, it’s going to be DELISH & you’ll be making everyone at the office real jealous.

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Easy Weeknight Gluten Free Chicken Piccata This creamy chicken piccata dish can be whipped up in 30 minutes or less! The delicious capers and fresh squeezed lemon juice are the perfect accompaniments for the chicken… this dish is fabulous on a bed of cauliflower rice or even on top of a salad!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Best Ever Paleo Italian Meatballs This paleo and meatballs dish is not only the prettiest thing I’ve ever seen, but it could be one of the most delicious. The combination of ground beef and pork makes for the most balanced and perfect tasting meatball. Serve it on a bed of zucchini noodles and voila!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Ground Lamb with Pine Nuts & Mint I needed to include another lettuce wrapped dish… because lamb and pine nuts are the most amazing combo! In fact, if you don’t want to make lettuce wraps, you can turn this ground lamb recipe into meatballs instead! Oh, and of course you can use ground beef instead of lamb if you’d like, too.

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Stuffed Acorn Squash This is the perfect recipe to double or triple just so you have leftovers all week. It’s that good! The good news is– if acorn squash is no longer available at your market, you can substitute it for potatoes, portabello mushrooms, etc. It will be just as delicious!

Dinner

Dinner

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Baked Lemon Cod with Ghee This is the perfect dish to kick off your first Whole30 dinner. If you’re cooking for someone other than yourself (that may not happen to love fish), they will after this dish. With such a short list of ingredients and fresh flavors, they’ll be begging for more!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Orange Sriracha Chicken This healthy rendition of a Chinese classic is going to absolutely win you over. No frying necessary, as this baked orange chicken holds all of the flavor that the traditional dish does and then some! Couple with your favorite paleo side dish or heat a few pieces up to serve with breakfast- yum!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Whole30 Garlic Bacon Avocado Burgers Is there anything more satisfying than a succulent burger for dinner? Probably not. Garlic, bacon and avocado get together for an incredible threesome. These burgers would be great as a breakfast addition, too. Simply reheat in the pan!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Paleo Egg Roll in a Bowl This title really slips off the tongue, doesn’t it? Well, I can tell you this dish will not be slipping out of your mouth, that’s for sure. It has all the flavors that a traditional egg roll would, but instead, it’s healthy and delicious! It’s really easy to make, too. Bonus!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Paleo Chicken and Broccoli There is something so simple, yet so innovative about this chicken and broccoli dish. The fresh ginger and sweet and tangy coconut aminos really make this chicken dish stand tall above the rest. Yum!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Easy Hawaiian Poke Bowls Easy homemade poke bowls? Yes, please! These bowls can be served during your Whole30 with cauliflower rice or you can reintroduce white rice after you’re done, too. The fresh, tangy flavors are so tasty and make a perfectly complete dinner bowl!

Side Dishes

Side Dishes

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Lemon & Sun Dried Tomato Brussels Sprouts We all know how healthy brussels sprouts are. We’ve also all seen brussels sprouts with balsamic vinegar and bacon done about a million times. This recipe is a fresh, new take on brussels sprouts and it is fan-freaking-tastic!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Paleo Brussels Sprouts Slaw This could be one of the best side dishes I’ve ever made. If you know any brussels sprouts nay-sayers, make this recipe for them. The hemp seeds and bacon are absolute perfection and the creamy (but light) dressing really top it off well!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Whole30 Spaghetti Squash with Pesto This easy and flavorful side dish is the best accompaniment to your next meal. The Spaghetti Squash and Pesto taste so good alongside some grilled chicken or steak. The fresh tomatoes really send this side dish through the roof!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

One-Skillet Fried Cauliflower Rice An easy, one-skillet recipe for fried cauliflower rice that’ll leave you saying: “Take out, who cares?” One pan dishes are the best… minimal prep work and clean up! Your partner, your kids- they won’t be able to tell the different. In fact, they may fill you in about how this “rice” is better than at the restaurants!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Butternut Squash Home Fries This 4 ingredient butternut squash recipe makes for the perfect side dish to absolutely anything. Since it’s recommended you roast them with duck fat, they are taken to a whole new level of awesomeness!

A back on track Whole30 Meal Plan. Whole30 meal plan quick and healthy! January Whole30 Meal Plan. January Whole30 recipes. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes.

Pecan Pie Twice Baked Sweet Potatoes Healthy twice baked potatoes… with a pecan filling… say what?! This sweet potatoes recipe is made up of only 6 ingredients and are 100% vegan to boot. They’re incredible, reheated throughout the week, so be sure to make a couple extra!

For even more recipe ideas for during and after your Whole30, check out my other Whole30 Meal Plan here!

What You Will Need

Shopping List

Meal Plan A
(During Whole30)

PRODUCE

  • Garlic
  • 5 yellow onions
  • Spaghetti squash
  • Mushrooms
  • Scallions / chives
  • Mixed greens of your choosing
  • Sweet potatoes
  • Zucchini
  • Garlic
  • 1 sweet pepper
  • Fresh parsley
  • 1 apple
  • 1 plantain
  • 3 limes
  • 3 avocados
  • 1 head iceberg lettuce
  • 1 orange
  • Lemons
  • 1 green pepper
  • Fresh mint
  • Broccoli
  • Butternut squash
  • Brussels sprouts
  • 3 roma tomatoes
  • Fresh basil

Meal Plan B
(After Whole30)

PRODUCE

  • Garlic
  • 5 yellow onions
  • Mixed greens of your choosing
  • Brussels sprouts
  • Green cabbage
  • Butternut squash
  • Acorn squash
  • 2 large apples
  • Sweet potatoes
  • Cauliflower
  • Carrots
  • Corn (fresh or frozen)
  • Peas (fresh or frozen)
  • 1 red onion
  • Fresh ginger
  • 1 lime
  • Purple cabbage
  • 1 cucumber
  • 3 avocados
  • 1 mango
  • Fresh basil
  • Fresh parsley
  • 1 small banana
  • Zucchini
  • Fresh rosemary

MEAT, SEAFOOD & EGGS

  • Bacon
  • 2 dozen eggs
  • Prosciutto
  • 3-4 pounds pork loin/shoulder
  • 2 chicken breasts
  • 2 pounds ground lamb
  • 1 pound wild cod filets
  • 2 pounds grassfed ground beef
  • 2 pounds boneless, skinless chicken

MEAT, SEAFOOD & EGGS

  • 1 pound chicken tenders
  • 2 dozen eggs
  • Bacon
  • 1 1/2 pounds sashimi grade ahi tuna
  • 1 1/2 pounds ground pork or chicken
  • 2 pounds lean ground pork
  • 2 pounds lean ground beef
  • 2 boneless, skinless chicken thighs

Pantry List

SPICES

  • Salt
  • Pepper
  • Cinnamon
  • Chipotle pepper powder
  • Paprika
  • Cumin
  • Oregano
  • White pepper
  • Garlic powder
  • Red pepper flakes
  • Ginger

SPICES

  • Salt
  • Pepper
  • Onion powder
  • Cinnamon
  • Sesame seeds
  • Italian seasoning
  • Bay leaves
  • Garlic powder
  • Rosemary
  • Thyme
  • Fennel seeds
  • Sage
  • Nutmeg

OTHER

  • Cooking fat: olive oil, coconut oil, avocado oil, ghee, etc.
  • Duck fat
  • Canned coconut milk
  • Paleo mayonnaise or Homemade Paleo Mayonnaise
  • Arrowroot flour
  • Tapioca flour
  • Chicken broth
  • Lemon juice
  • Pine nuts
  • Coconut aminos
  • Toasted sesame oil
  • Sun dried tomatoes in oil (check label!)
  • Dijon mustard (check label!)
  • Walnuts

OTHER

  • Cooking fat: olive oil, coconut oil, avocado oil, ghee, etc.
  • Paleo mayonnaise or Homemade Paleo Mayonnaise
  • Hemp seeds
  • Lemon juice
  • Raw pecan halves
  • 1 can coconut milk
  • Apple cider vinegar
  • Pure maple syrup
  • Brown mustard
  • Coconut sugar
  • Honey
  • Champagne vinegar
  • White rice
  • 28 ounces crushed tomatoes
  • Acai packets
  • Frozen mixed berries
  • Rice vinegar
  • Orange juice
  • Chili garlic paste
  • Toasted sesame oil
  • Fish sauce
  • Balsamic vinegar
  • Tomato paste
  • Coconut flour
  • Carton coconut or almond milk
  • Cashew butter
  • Collagen peptides
  • Tahini

If you want to take a look at some more recipe ideas for during and after your Whole30, check out my other Whole30 Meal Plan here!

Whole30 meal plan that's quick and healthy! A complete, full menu for your Whole30! Whole30 recipes just for you. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes. Best paleo shopping guide.

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14 comments

  • Stacie | The Real Food Dietitians

    January 7, 2017 at 8:00 am

    This is a great post! Love how you created a menu for during the Whole30 and After! Thanks for including one of our recipes 🙂

  • Sarah @ Champagne Tastes

    January 11, 2017 at 12:04 pm

    What a great menu plan! I like the idea of Whole 30, but since the only meat I eat is fish, I think I’d be too hungry! We are cutting out all alcohol and sugar in January though!

    1. The Movement Menu

      January 11, 2017 at 1:39 pm

      Thanks so much….! Cutting our alcohol and sugar is a great start… let me know how it goes 🙂

  • Sarah Hardy

    January 12, 2017 at 2:52 pm

    I have never tried the Whole 30 program, but the food looks delicious!

  • blofmitt

    January 15, 2017 at 9:33 am

    I am definitely looking to start eating better this year, this is a great place to start! All these recipes look so good.

  • annelawton

    January 15, 2017 at 3:30 pm

    These look so delicious!

  • Dash of Herbs

    January 15, 2017 at 4:06 pm

    What a great idea for a menu plan.

  • Mark, CompassandFork

    February 16, 2017 at 6:42 pm

    This is a fabulous resource. I love that you have an initial plan and a follow up plan. Love the shopping list too!

    1. The Movement Menu

      February 17, 2017 at 9:56 am

      Thanks so much! I worked hard on it 🙂

  • nourishandfete

    February 19, 2017 at 1:49 pm

    I’ve always been intrigued by the possibility of tackling a Whole30 but a little intimidated, since I love to cook but rely a lot on non-Whole30-compliant ingredients! This makes it look do-able, though, which is no small feat! Thanks for all the work that went into compiling this.

    1. The Movement Menu

      February 19, 2017 at 2:04 pm

      Hi! Thank you so much for your kind words… seriously. I’m happy to hear my hard work has paid off 🙂

  • Jillian

    February 20, 2017 at 9:24 am

    Love this! I am tracking my macros and this is a great reference!

  • Sasha @ Eat Love Eat

    February 21, 2017 at 1:51 pm

    This is a great guide! Really comprehensive 🙂

    1. The Movement Menu

      February 21, 2017 at 5:21 pm

      Thank you!

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