Whole30 Diet Meal Plan and Shopping List
A Whole30 diet meal plan and shopping list that will completely prepare you for your Whole30. With the right resources and accessible tools below, you will be eating the most delicious and nutrient-dense meals of your life. Get ready and be excited for what’s to come!
Looking for a Whole30 shopping list? I’ve got one for ya!
If you happen to live near a Trader Joe’s, I have a Whole30 shopping list exclusive to that store.
It’s got everything from fresh produce items and frozen vegetables to compliant condiments & meat and seafood.
After getting through this whole30 diet meal plan, you are going to feel so ready to conquer your Whole30 and probably already on to planning your next one!
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 whole30 diet meal plan & the
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 Whole30 diet 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!
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.
Wash, dry and cut all produce after you finish grocery shopping and store in the refrigerator.
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!
Whole30 food list- 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 diet 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 🙂
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, grassfed ground beef along with crispy sweet potatoes, greens and some baked eggs on top. A delicious way to start the day!
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!
Sweet Potato Toast: 3 Ways. Can you believe this is actually a thing? This recipe is sheer genius, and you can customize the toasts ANY way you want.
Meal Plan B (After Whole30)
This recipe for Paleo & Vegan Acai Bowls is packed with all kinds of nutrient dense ingredients like collagen peptides and real acai. You’ve been completely missing out if you haven’t tried out this trendy breakfast bowl.
Paleo Butternut Apple Chicken Salad with Creamy Maple Dressing 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!
This savory tart starts with an easy grain free pastry crust and is packed with caramelized onions, mushrooms and red chard. It’s the perfect healthy addition to your weekend brunch! Gluten free, dairy free and paleo.
With 25 grams of protein per serving, these tasty Paleo Pumpkin Spice Protein Waffles make for a satisfying breakfast or post-workout fuel.
Easy Whole30 Lettuce Wraps. Paleo, healthy and oh so simple to make! A perfect balance of healthy fats and protein for a low carb, It’s filled with the most delicious marinated meat and the sauce on top is AMAZING!
10 Minute Whole30 Curry. Quick, healthy and way too easy to prepare! This Whole30 curry is a serious meal planning game changer. It tastes absolutely delicious reheated and is the perfect lunch or dinner meal!
Paleo Whole30 Chicken Salad equals creamy, curried chicken and loaded up with yummy veggies. This salad is stuffed into avocados and topped off with fresh herbs and green onions. A delicious, quick and easy Whole30 lunch hack!
Cinnamon Chipotle Baked Pork Chops with parsnips & carrots makes an easy one pan meal. Boneless baked pork chops rubbed in a sweet smokey seasoning, roasted veggies, and herbs to garnish. Ready in 30 minutes.
These Pickled Pineapple Baja Fish Tacos are easy to make with homemade pickled pineapple relish, cabbage slaw with avocado cream, and Baja style fried fish all wrapped in a warm gluten free tortilla! So much flavor!
This paleo easy honey mustard chicken skillet is quick and healthy! It’s kid-friendly, 30 minute meal that makes great leftovers and perfect for busy weeknights! Just a perfect, seamless addition to your meal plan!
Meet your lunch plans. 🙂 Healthy whole30 Thai noodle salad with chicken, “peanut” sauce, and kale. A family friendly meal, serve hot or cold!
Whole30 Chicken Pad Thai that you can feel good about eating! It’s served over a bed of zucchini noodles, loaded up with delicious chicken thigh pieces & topped off with a creamy, cashew butter based sauce. Delicious!
This Paleo Egg Roll in a Bowl paired with a creamy sauce is an incredibly easy, quick and flavorful Whole30 dinner. This one bowl meal is packed full with protein and is low in carbs. The perfect addition to any Whole30 meal plan!
These Paleo Fish Taco Bowls are such a well balanced meal! They are filled with delicious pan fried fish, lots of veggies, cauliflower rice, topped off with a creamy cashew chipotle sauce! Sign me up for this quick, nutritious & delicious meal!
Mango Chicken with Cauliflower Rice This mango chicken is served over coconut cauliflower rice for a quick & easy spin on take-out that is ready in 30 mins! Crispy chicken pieces slathered in saucy goodness- sign me up!
A Tomato Basil Turkey Meatloaf that will trump above the rest. The fresh basil inside really kicks this recipe up a few notches. It’s also so easy to make and full of all the flavor! Add it to the rotation, would ya?
These Coconut Curry Chicken Meatballs are so darn good. Creamy curry with a hint of lime makes this paleo dinner a favorite of the whole family. With so many fresh herbs inside, they are bound to be a crowd pleaser!
These Sloppy Joes are Paleo & Whole30 approved, with so much more flavor than you’ll get from the can and can be made in just 30 minutes. Is there anything better than creating a re-make of one of your favorite childhood memories? I think not!
This easy paleo hamburger soup is made in the slow cooker for a gluten free and whole30 dinner that the whole family will love! Makes great leftovers too! We also love that it’s made in a slow cooker. Set it and forget it!
Dairy Free Whole30 Potato Salad. With delicious add-ins like crunchy bacon bits, fresh herbs and boiled eggs, it’s fan-freaking-tastic! Creamy, tangy and makes the perfect side dish.
This Whole30 Brussels Sprout Slaw recipe is the perfect addition to any meal! It is full of Vitamin C and fiber, thanks to the brussels sprouts, has plenty of potassium from the cabbage, and the hemp seeds bring a unique blend of omega-3’s and 6’s to the table.
These Carrot Fries are roasted to crispy perfection with rosemary and tossed with savory crumbled bacon for a fun and healthy appetizer, snack or side dish! Paleo, Whole30 compliant and low carb.
A paleo Whole30 cauliflower fried rice recipe that’ll change the way you feel about meal prep. It’s the perfect side dish for any protein and tastes delicious alongside eggs for breakfast. Healthy, easy to make and delicious!
This loaded veggie salad with chickpeas and black beans is EASY to make and is packed with healthy ingredients! Great as a salad, wrap filling, party side or even a topping for chicken!
Spinach Artichoke Twice Baked Potatoes that are so creamy and packed with “cheesy” flavor that you’ll never believe they’re dairy free! They’re also Paleo, Vegan and Whole30 friendly, and make a great side dish or meal along with a salad. Leftovers reheat well too!
Roasted honey garlic cauliflower is kicked up a notch with the addition of this addicting sauce. Imagine indulging in a big bowl of these and remembering that they’re made from cauliflower- yum!
Easy to make crispy baked french fries with a spicy chipotle ranch dip that’s Paleo and Whole30 compliant! Serve these baked skinny french fries as a fun and healthy side dish, appetizer or snack.