Blog post
Print Friendly, PDF & Email

Complete Whole30 Meal Plan

Print Friendly, PDF & Email

Another Whole30 Meal Plan that’s quick & easy- perfect for kicking off this June! This meal plan is perfect for kicking off your June Whole30. Bring in the Summer months and start feeling more comfortable in your skin… as you always should! You will find easy, healthy and delicious meals (breakfast, lunch, dinner and side dishes included!)

Complete Whole30 Meal Plan | A Summer Whole30 meal plan that's quick and healthy! Easy Whole30 Meal Plan. Best Whole30 meals. Whole30 recipes just for you. Best Trader Joe’s shopping list. Whole30 meal planning. Whole30 meal prep. Healthy paleo meals. Healthy Whole30 recipes. Easy Whole30 recipes. Whole30 dinner recipes. Whole30 lunch recipes. Summer whole30 meal plan.

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.

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!

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!

What do I eat after I finish my Whole30?

Continue eating real, nutrient dense foods but begin experimenting with reintroductions during this time period.

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.

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.

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

MORE WHOLE30 MEAL PLANS

easy whole30 meal plan
back on track whole30 meal plan

BREAKFAST

LUNCH

DINNER

SIDE DISHES

SHOPPING LIST

BREAKFAST

LUNCH

PRODUCE

PRODUCE

  • 1 spaghetti squash
  • 1 head broccoli
  • 4 cups arugula
  • spinach
  • 6 ounces baby portabella mushrooms
  • 5 yellow onions
  • 1 green bell pepper
  • 2 containers white mushrooms
  • 2 heads garlic
  • 7 bell peppers
  • 1 pound baby red potatoes
  • brussels sprouts
  • 3 large sweet potatoes
  • 4 zucchini
  • fresh basil
  • fresh dill
  • fresh parsley
  • 1 head cauliflower
  • 1 pink lady apple
  • 1 plantain
  • 1 shallot
  • 1 leek
  • 3 scallions
  • fresh basil
  • fresh cilantro
  • fresh thyme
  • fresh parsley
  • 1 honey crisp apple
  • 2 shallots
  • broccoli
  • 1 red chili
  • 1 mango
  • green onions
  • fresh ginger
  • 1 white onion
  • 1 head of garlic
  • 3 lemons
  • 1 bunch asparagus
  • 2 heads red leaf lettuce
  • 1 head romaine lettuce
  • 3 red onions
  • 4 red bell peppers
  • 2 large zucchinis
  • 1 avocado
  • 5 limes
  • carrots
  • 3 large sweet potatoes
  • kale
  • spinach
  • 2 yellow onions
  • brussels sprouts
  • 1 orange

MEAT, SEAFOOD & EGGS

MEAT, SEAFOOD & EGGS

  • 1 pound wild salmon
  • 2 dozen eggs
  • 2 pounds ground Italian sausage
  • 3 pounds grass-fed ground beef
  • 8 ounces smoked salmon
  • 1 pound ground chicken
  • 3 packages bacon
  • 8 ounces chicken breast
  • 1 1/2 pounds boneless, skinless chicken thighs
  • 2 pounds grass-fed ground beef
  • 1 pound Italian sausage
  • 1 package bacon
  • 1 dozen eggs

SPICES

SPICES

  • salt
  • pepper
  • garlic powder
  • chili powder
  • cumin
  • paprika
  • cinnamon
  • onion powder
  • cayenne
  • dill
  • fennel
  • sage
  • poultry seasoning
  • red pepper flakes
  • allspice
  • nutmeg
  • salt
  • pepper
  • sesame seeds
  • garlic powder
  • Italian seasoning
  • cumin
  • ginger
  • red chili pepper flakes
  • tarragon
  • yellow curry powder

OTHER

OTHER

  • Cooking fat: olive oil, coconut oil, avocado oil, ghee, etc.
  • Paleo Mayonnaise
  • 2 cans coconut milk
  • 28 ounces diced tomatoes
  • 8 ounces diced green chiles
  • 24 ounces bone broth
  • lemon juice
  • 1 jar compliant pasta sauce
  • 1 pint unsweetened coconut yogurt
  • coconut aminos
  • nutritional yeast
  • gelatin
  • Cooking fat: olive oil, coconut oil, avocado oil, ghee, etc.
  • pecans
  • 3 cans coconut milk
  • red curry paste
  • cashew butter
  • 1 can crushed tomatoes (check label!)
  • capers
  • dijon mustard (check label!)
  • flaxseed meal
  • kalamata olives (check label!)
  • canned artichoke hearts (check label!)
  • 1 jar roasted red peppers
  • 1 jar compliant salsa
  • fish sauce
  • canned pineapples (check label!)
  • hot sauce (check label!)
  • coconut aminos
  • tapioca flour
  • pineapple juice (check label!)
  • 6 oz can wild caught salmon
  • arrowroot flour
  • lemon juice
  • apple cider vinegar
  • 4 cans wild tuna
  • cooked cauliflower rice
  • sliced almonds
  • dried cherries (check label!)

DINNER

SIDES

PRODUCE

PRODUCE

  • broccolini
  • fresh ginger
  • 2 heads garlic
  • fresh cilantro
  • 5 yellow onions
  • 6 red bell peppers
  • 7 limes
  • 15 zucchini
  • fresh chives
  • celery
  • fresh parsley
  • 1 head green cabbage
  • carrots
  • 6 green onions
  • spinach
  • kale
  • fresh oregano
  • fresh cilantro
  • 4 sweet potatoes
  • 32 ounces frozen vegetables
  • Thai basil
  • 3 Thai chiles
  • strawberries
  • 8 bell peppers (variety of red/yellow/green)
  • 2 avocados
  • jalapeños
  • cucumber
  • 1 head white cabbage
  • 1 red bell pepper
  • fresh basil
  • fresh mint
  • cauliflower rice (frozen or fresh)
  • fresh ginger
  • fresh cilantro
  • fresh dill
  • fresh parsley
  • 2 red onions
  • carrots
  • 1 head garlic
  • 3 heads cauliflower (or 3 bags fresh/frozen)
  • green onions
  • 6 lemons
  • shredded red/green cabbage
  • broccoli
  • 2 limes
  • 2 pounds sweet potatoes
  • roma tomatoes
  • dates
  • 2 1/2 pounds red potatoes
  • 2 yellow onions

MEAT, SEAFOOD & EGGS

MEAT, SEAFOOD & EGGS

  • 1 dozen eggs
  • 4 pounds grass-fed ground beef
  • 6 boneless, skinless chicken breasts
  • 4 pounds boneless, skinless chicken thighs
  • 4 wild salmon filets
  • 2 pounds ground turkey
  • 1 package bacon
  • 1 1/2 pounds flank steak
  • 2 dozen eggs

SPICES

SPICES

  • salt
  • pepper
  • onion powder
  • garlic powder
  • ginger
  • curry powder
  • red chili flakes
  • turmeric
  • cumin
  • chili powder
  • oregano
  • cayenne
  • chipotle chili pepper
  • smoked paprika
  • salt
  • pepper
  • onion powder
  • ginger
  • garlic powder
  • cumin
  • allspice
  • paprika
  • cinnamon
  • chili powder

OTHER

OTHER

  • Cooking fat: olive oil, coconut oil, avocado oil, ghee, etc.
  • Paleo Mayonnaise
  • coconut aminos
  • lemon juice
  • cashew butter
  • coconut flour
  • mustard (check label! Annie’s Organic is Whole30 compliant)
  • 8 cups riced cauliflower (fresh or frozen)
  • 2 cans coconut milk
  • 2 cans wild tuna
  • 1 can diced tomatoes (check label!)
  • fish sauce
  • bone broth
  • Cooking fat: olive oil, coconut oil, avocado oil, ghee, etc.
  • Paleo Mayonnaise
  • apple cider vinegar
  • roasted cashews
  • coconut aminos
  • fish sause
  • tahini (check label!)
  • lemon juice
  • canned water chestnuts (check label!)
  • roasted almonds (check label!)
  • almond butter (check label!)
  • rice vinegar
  • pistachios
  • 1 can tomato sauce (check label!)
  • bone broth
  • dijon mustard (check label!)

Previous Post

Next Post

Leave a Reply