Blog post

Whole30 Meal Plan

A Whole30 Meal Plan that’s quick & easy! This is absolutely wonderful for kicking off your next Whole30, meal prep, holiday planning and more! Easy, healthy and delicious meals (breakfast, lunch, dinner and side dishes included!)

A Whole30 meal plan that's quick and healthy! 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.

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.

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

Meal Plan A
(During Whole30)

Breakfast

Green Shakshuka with Shaved Brussels Sprouts This healthy green shakshuka is made with shaved brussels sprouts, spinach and zucchini- what a winning combo! It is the absolute perfect way to kick off your morning!

A Whole30 meal plan that's quick and healthy! 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.

Skillet Roasted Breakfast Veggies Hashes are the absolute best for making ahead and reheating during the week. I love the idea of this dish, as it is a Whole30 breakfast that does not include eggs. Get creative with what veggies you choose!

A Whole30 meal plan that's quick and healthy! 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.

Brussels, Bacon & Chicken Skillet with Ranch One pan breakfast meal to the rescue! This breakfast skillet is loaded up with all of the nutrients and deliciousness: brussels sprouts, crispy bacon, chicken & a deliciously saucy ranch for the top.

Whole30 Meal Plan | The Movement Menu

Lunch

Vegan Butternut Squash Soup Two reasons to love this soup: 1) It’s packed with healthy fats that will keep you feeling full, longer and 2) you’re loading up on ALL THE nutrients thanks to the butternut squash in this recipe.

A Whole30 meal plan that's quick and healthy! 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.

Creamy Coconut Milk Meatballs These meatballs are creamy, delicious and the perfect recipe to batch cook ahead of time for the week. There is a hint of red curr flavor as well… does it get any better than that?!

A Whole30 meal plan that's quick and healthy! 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.

Mango Chicken with Cauliflower Rice This mango chicken is served over coconut cauliflower rice for a quick, easy and healthy spin on take-out that is ready in 30 mins! Crispy chicken pieces slathered in sweet saucy yumminess- sign me up!

A Whole30 meal plan that's quick and healthy! 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.

Dinner

Crispy to the Root Chicken Thighs This recipe is the bomb, as it’s a one pan meal with very minimal prep work and cleanup time. You get to set it and forget it, pretty much. The scrumptious chicken juices drip into the root vegetables & potatoes!

A Whole30 meal plan that's quick and healthy! 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.

Roasted Tomatoes and Shrimp with Zucchini Noodles This dish sounds like the perfect balance of flavors. There’s nothing better than roasted tomatoes mixed with seafood. Imagine cioppino but with zoodles and shrimp. Amazing, right?!

A Whole30 meal plan that's quick and healthy! 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.

Glorified Primal Chili This chili is so warm and hearty, I wake up in the mornings wishing that a bowl was waiting for me on my nightstand. Jokes aside, this chili is packed with veggies & some secret ingredients, like cold brew coffee & cinnamon- yum!

A Whole30 meal plan that's quick and healthy! 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.

Side Dishes

Fried Cauliflower Rice with Trader Joe’s This cauliflower rice has the perfect balance of herbs & spices to make it a true contender. You can convert some non believers very easily with this dish. Serve it as a side or add protein for a full meal!

A Whole30 meal plan that's quick and healthy! 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.

Garlic Roasted Radishes Radishes could be the most underrated vegetable ever. Imagine roasted red potatoes but less starchy and fewer carbs. What’s amazing is that roasting radishes bring out their natural sweetness. This side dish is a big winner.

A Whole30 meal plan that's quick and healthy! 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.

Zoodles Aglio Oglio, Artichoke & Tomato A zucchini “noodle” dish with artichokes could be the best ingredient combo of the year. This side dish screams Mediterranean but can be enjoyed as a side with some roasted chicken or turned into a main course by adding your favorite protein.

A Whole30 meal plan that's quick and healthy! 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.

Meal Plan B
(After Whole30)

Breakfast

Smoked Salmon Breakfast Stacks Who isn’t a fan of eggs benedict? Add some smoked salmon to the menu, and I think everyone is game. These stacks have cauliflower patties at the base and are topped off with capers and fresh chives!

Whole30 Meal Plan | The Movement Menu

One Pan Chicken Apple and Squash Skillet This one pan skillet could be the most perfect breakfast after your Whole30. With fresh apple and the warm flavors that delicata squash brings to the table, you’ll be starting your day off with lots of fire! 

Whole30 Meal Plan | The Movement Menu

Paleo Pizza Potato Skins What better way to start off the morning than with potato skins? Since these potato skins are loaded up with pepperoni, black olives and roasted garlic (yum), you’ll be feeling all kinds of fabulous before leaving for work!

Whole30 Meal Plan | The Movement Menu

Lunch

Cauliflower Rice Meatballs It’s so easy to sneak in dark leafy greens and other healthy vegetables into dishes when they taste as good as this one! This recipe will be one for the whole family- including the kids. They are saucy and divine!

Whole30 Meal Plan | The Movement Menu

Halibut Nicoise Salad This salad may sound fancy and look too delicious to eat, but you absolutely must try it anyway. It’s loaded up with all kinds of nutrient dense vegetables, boiled eggs and lots of protein. Give it a try!

Whole30 Meal Plan | The Movement Menu

Sweet Potato Noodles with Beef Bolognese A “spaghetti” and meatballs dish that is both healthier and TASTIER than the “real deal!”  The bolognese can be frozen in ice cube molds so you can batch prep it for the month!

Whole30 Meal Plan | The Movement Menu

Dinner

Paleo Sloppy Joes These sloppy joes are so easy to make and the whole family will surely fall in love. You’ll most likely already have the ingredients you need in your pantry. The coconut aminos are what really make this dish over the top delicious.

A Whole30 meal plan that's quick and healthy! 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.

Lamb Burgers with Rosemary Pesto Sauce Lamb burgers- say what?! Rosemary and lamb always pair so well together, so this rosemary infused pesto is without a doubt a perfect accompaniment to these juicy lamb burgers!

Whole30 Meal Plan | The Movement Menu

One-Sheet Roasted Sausage & Brussels Sprout Dinner This recipe is pretty genius. You’re getting all of the healthy fats, protein and good carbohydrates, thanks to the cooking fat, chicken, brussels sprouts and sweet potato… it’s some perfection, that’s for sure!

Whole30 Meal Plan | The Movement Menu

Side Dishes

Turmeric Roasted Cauliflower Rice This delicious recipe should change the way you feel about cooking in advance forever. There is less mess, as you are just throwing the cauliflower into a food processor and straight into the oven.

Whole30 Meal Plan | The Movement Menu

Paleo Brussels and Bacon Slaw If you’re sick of eating the same brussels sprouts side dish over and over again, look no further. These brussels sprouts and raw but shaved down and combined with cabbage, bacon & a delicious dressing! Mm hmm!

Whole30 Meal Plan | The Movement Menu

Slow Cooker Loaded Mashed Potatoes with Ranch This recipe looks to die for. It screams comfort food for sure. Slow cooked potatoes with ranch poured all over them? You don’t have to twist my arm. Set these potatoes in your crockpot and forget them while you prepare the rest of your meal.

Whole30 Meal Plan | The Movement Menu

What You Will Need

Shopping List

Meal Plan A
(During Whole30)

PRODUCE

  • Garlic
  • Brussels sprouts
  • 7 Zucchini
  • Cilantro
  • Baby spinach
  • Fresh ginger
  • 1 Habanero pepper
  • 1 Avocado
  • 8 Yellow onions
  • 1 White potato
  • 5 large Sweet potatoes
  • 1 Mango
  • Butternut squash
  • Fresh rosemary
  • Limes
  • 2 Shallots
  • Carrot
  • Basil
  • Parsley
  • 2 lbs Cherry tomatoes
  • 1 Lemon
  • Fresh thyme
  • 4 Bell peppers
  • Cauliflower or riced cauliflower
  • Radishes
  • 1 Chili pepper

Meal Plan B
(After Whole30)

PRODUCE

  • Mixed greens of your choice
  • Green beans
  • Spinach
  • Chives
  • Fresh rosemary
  • Basil
  • 1 Red onion
  • 10 oz Green cabbage
  • 2 1/2 lbs Brussels sprouts
  • 1 Bell pepper
  • 1 Avocado
  • 1 Delicata squash
  • 1 Apple
  • Kale
  • 2 large yellow onions
  • Fresh thyme
  • Fresh dill
  • 1 Lemon
  • Cherry tomatoes
  • 2 lbs sweet potatoes, plus 2 sweet potatoes
  • Garlic
  • Scallions
  • 1 Cauliflower
  • 1 Zucchini
  • Celery
  • Carrots
  • 8 oz Mushrooms
  • 4 lbs Potatoes, plus 4 potatoes

MEAT, SEAFOOD & EGGS

  • 1 dozen Eggs
  • 3 Chicken apple sausages
  • 1 1/2 lbs Boneless chicken thighs
  • 2 1/2 lbs Bone-in chicken thighs
  • Bacon
  • 2 lbs Ground chicken
  • 1/2 lb Extra large shrimp
  • 1/2 lb Chicken breast
  • 2 lbs Grassfed ground beef

MEAT, SEAFOOD & EGGS

  • 2 Halibut filets
  • 1 dozen Eggs
  • Smoked salmon
  • 1 lb Chicken or turkey sausage
  • 2 Chicken breasts
  • Italian beef sausage links
  • Pepperoni
  • 1 lb Ground lamb
  • 3 1/2 lbs Lean grassfed ground beef
  • Bacon

Pantry List

SPICES

  • Salt
  • Pepper
  • Cumin
  • Parsley
  • Onion
  • Garlic
  • Dill
  • Chives
  • Mustard powder
  • Thyme
  • Cinnamon & cinnamon sticks
  • Chili powder
  • Nutmeg
  • Ginger
  • Coriander
  • Garam masala
  • Cayenne pepper
  • Oregano
  • Sesame seeds

SPICES

  • Salt
  • Pepper
  • Onion powder
  • Garlic powder
  • Oregano
  • Cayenne pepper
  • Ground ginger
  • Turmeric

OTHER

  • Cooking fat: olive oil, coconut oil, avocado oil, ghee, etc.
  • 3 cans full fat coconut milk
  • 1 can coconut cream
  • Chicken or vegetable broth
  • Fish sauce
  • Tomato paste
  • 28 oz Diced tomatoes
  • 14 oz Tomato sauce
  • Cold brew coffee
  • Coconut aminos
  • Apple cider vinegar
  • 1 can artichoke hearts
  • Tapica flour
  • Unsweetened coconut flakes
  • Red curry paste
  • 100% pure orange juice

OTHER

  • Cooking fat: olive oil, coconut oil, avocado oil, ghee, etc.
  • Kalamata olives
  • Dijon mustard
  • Almond flour
  • Coconut flour
  • Red wine vinegar
  • Capers
  • Nutritional yeast
  • Black olives
  • Pizza sauce
  • Canned pineapple juice
  • Coconut aminos
  • Apple cider vinegar
  • Canned coconut milk & coconut cream
  • Coconut sugar
  • Arrowroot flour
  • Raw, unsalted sunflower seeds
  • Dry white wine
  • Tomato paste
  • Paleo ketchup
  • Hemp seeds
  • Paleo mayonnaise or Homemade Paleo Mayonnaise
  • Champagne vinegar
  • Raw honey
  • Paleo ranch dressing
A Whole30 meal plan that's quick and healthy! 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.

Previous Post

Next Post

6 comments

  • Jessica @ The Real Food Dietitians

    December 7, 2016 at 1:11 pm

    I LOVE this! The shopping list is such great idea. Thanks for sharing our Roasted Radishes and Loaded Mashed Potatoes!

    1. The Movement Menu

      December 7, 2016 at 1:35 pm

      Hi! You are absolutely welcome. They both look DIVINE. Feel free to share this meal plan on your social media channels!

  • Whole30 Trader Joe's Shopping Guide | The Movement Menu

    December 7, 2016 at 2:50 pm

    […] Oh, and if you’re interested in taking a look at a Whole30 Meal Plan… I’ve got you covered! […]

  • J+E | realsimplegood.com

    December 28, 2016 at 10:48 am

    So many tasty recipes! This sure makes doing a Whole30 look wonderful! Thanks for including our recipes! 🙂

  • Back on Track Whole30 Meal Plan | The Movement Menu

    January 2, 2017 at 5:07 pm

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

  • A Whole30 meal plan that's quick and healthy! Whole30 recipes just for you. … – I Am Learner

    January 7, 2017 at 7:35 am

    […] Previous Previous post: 5 tips on how to use Pinterest for social media marketing, with lots of exam… Search for: […]

Leave a Reply

DON'T MISS OUT!
 
RECEIVE AWESOME UPDATES, EXCLUSIVE NEWS & BRAND NEW RECIPES.
JOIN OUR INCREDIBLE PALEO COMMUNITY TODAY!
COUNT ME IN!