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!
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.
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!
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!
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!
Meal Plan A (During Whole30)
Meal Plan B (After Whole30)
A fabulous breakfast bowl recipe right here. Super easy to make and a great way to shake up your Whole30 breakfast game. Topped off with fresh herbs and a creamy tahini sauce, all on a bed of cauliflower rice. De-lish!
This bacon & burger dish combines the smoky and savory flavors from bacon, grass-fed ground beef along with crispy sweet potatoes, greens and some baked eggs on top. A delicious way to start the day!
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!
This recipe for acai bowls is packed with all kinds of nutrient dense ingredients like collagen peptides and real acai. You have been completely missing out if you haven’t tried out this trendy breakfast bowl.
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!
A 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!
This 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!
A delicious recipe 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 are easy to make with a 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 honey mustard chicken stir fry is quick and healthy! It’s a kid-friendly, 30 minute meal that makes great leftovers and perfect for busy weeknights! Just a perfect, seamless addition to your meal plan!
A pad thai dish 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!
Yum! 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!
This egg roll in a bowl is 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 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 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!
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!
This meatloaf what 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 fabulous Sloppy Joes are Paleo & Whole30 approved, with so much more flavor than you would 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!
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 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!
This 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 are so creamy and packed with a fabulous cheesy flavor- you’ll never believe they are dairy free! They are also Paleo, Vegan and Whole30 friendly, and make a great side dish or meal along with a salad. Leftovers reheat well too!
These crispy Whole30 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.
This side dish 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!
A cauliflower rice 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!
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.