Another Whole30 meal plan that’s quick & easy- perfect for starting 2017! This meal plan is perfect for kicking off your January Whole30. You will find easy, healthy and delicious meals (breakfast, lunch, dinner and side dishes included!)
Looking for a Whole30 shopping list?
I've got you covered with that, too! Get ready to feel extremely prepared for your next Whole30 by having this Whole30 meal plan, as well as the Whole30 Trader Joe's shopping list at your finger tips.
You can also print out the guide or simply download it and save it.
This will be a game changer for you, as the hardest part of doing a Whole30 is all of the prep work that is needed for true to access.
Before starting your Whole30 diet meal plan...
- 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 & Trader Joe's Whole30 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!
- Share this Whole30 meal plan with others
Those friends and family members are going to feel like they want to be extra supportive if you show them all of the delicious kinds of recipes you get to eat during your Whole30!
Go ahead and send over this meal plan to them. I guarantee you that once they see all of the things you *can* eat, they're going to forget about all of the things that you can't.
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.
And that is exactly what this Whole30 meal plan was created and intended to do. If you're looking for a great place to get started, I recommend heading to this Whole30 Starter Kit!
For even more recipe ideas for during and after your Whole30,
check out my other meal plans here!
BREAKFAST
Meal Plan A (During Whole30)
Bacon Burger & Fries Paleo Breakfast Bake
This “bacon burger & fries” Paleo breakfast bake combines the smoky and savory flavors from bacon, grass-fed 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)
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!
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!
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!
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!*
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
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?
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.
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!
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!
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.
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
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!
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!
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!
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!
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!
Whole30 Paleo 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
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!
Paleo Brussels Sprout 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!
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!
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!
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!
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!
Whole30 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 A
(During 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
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
Hi! I’m Monica – recipe developer, matcha addict and lover of all things chocolate, kombucha and any & all puns. I am also the blogger, real food lover, & bonafide hustler behind the blog ‘The Movement Menu.’ I’m so excited to welcome you to my happy space, where my appreciation of creative recipes and healthy & mindful eats come together to inspire you to live a healthy, balanced life.
Thanks for the great detail and work you put into this. Is there a way to print off the Meal Plan A and grocery list? When I try to print, it is a messed up combination of both meal plans.
Hi there. Thanks so much for reaching out about this. I've gotten in touch with my web developer, and we are working on a fix. As soon as the printer settings work properly, I will respond back to this comment again. How does that sound? 🙂
This is a great guide! Really comprehensive 🙂
Thank you!
Love this! I am tracking my macros and this is a great reference!
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.
Hi! Thank you so much for your kind words... seriously. I'm happy to hear my hard work has paid off 🙂
This is a fabulous resource. I love that you have an initial plan and a follow up plan. Love the shopping list too!
Thanks so much! I worked hard on it 🙂
What a great idea for a menu plan.
These look so delicious!
I am definitely looking to start eating better this year, this is a great place to start! All these recipes look so good.
I have never tried the Whole 30 program, but the food looks delicious!
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!
Thanks so much....! Cutting our alcohol and sugar is a great start... let me know how it goes 🙂
This is a great post! Love how you created a menu for during the Whole30 and After! Thanks for including one of our recipes 🙂