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!)
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)
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!
Meal Plan B (After Whole30)
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 topped off with capers & fresh chives!
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!
One Pan Chicken Apple and Squash
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!
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.
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 work!
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.
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 is for the whole family- including the kids. They are saucy & divine!
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?!
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!
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!
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!
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!
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.
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?!
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!
Easy Whole30 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!
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!
SIDE DISHES
Easy Whole30 Cauliflower Fried Rice
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!
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. Leftovers? Yes, please!
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.
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!
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.
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 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 ½ 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 ½ lbs Boneless chicken thighs
2 ½ lbs Bone-in chicken thighs
Bacon
2 lbs Ground chicken
½ lb Extra large shrimp
½ 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 ½ lbs Lean grassfed ground beef
Bacon
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
Erika says
Thank you so much for posting this meal plan! The shopping list made this so easy. Every single meal on this plan, my whole family devoured…there was not a single meal they requested me not to make again. And I asked at every dinner!! Delicious and fairly easy. Thank you again!
ROBYN says
Save it immediately! Thanks for your recipes much!
sue says
These recipes are very high in carbs to be considered Keto. Can you explain your philosophy? Thanks
Haley says
Can you link the meal plan in a PDF or something? Not user friendly and can't find any plans, only individual recipes and not organized as it appears they should be.
They are several other bloggers recipes that I am sharing in addition to my own. That's why I can't have it in a PDF. I'm sorry you don't find it helpful 🙁 that makes me sad.
Jan says
How do we know which recipe picture you have showing are for A or B? Is there a meal plan that shows breakfast lunch and dinner ideas, or just separate meal recipes? Thank you!
margaret gotthold says
Hi - These look great and I would to find the meal plans. I see the shopping list at TJ with compliant items but not the shopping list for the week with the meal plans.
Nature says
I love these recipes and this website but I am so confused as to which recipes are during Whole30 and which is after Whole30. Please respond as soon as possible. Thank You! 🙂
Sophie says
I don't see the PDF link for the meal plan or the grocery list...
Kathy says
Great recipes. Easy to find. Printed all mine out.
Thx
So awesome! Makes me very happt to hear!
Kathy says
If you pick the meal plan then it will take you to the recipe.
avrilsterte says
Hi there,
Some fantastic dishes on here and it is so useful to have the shopping list. too.
However, I am seeing white potatoes in these meal plans. I thought white potaotes were definitely off the paleo menu.
Please advise.
Hi there. White potatoes are COMPLETELY fine!! They updated their rules a few years ago 🙂
Jayne says
I was reading a great page about the what you can have and cannot and the page just starting loading something else and I have never seen that again. I appreciate all you have done on this website but it's overwhelming. I need something very simple to go from.
Sarah Miller says
Hi, I'm sorry if it says it somewhere on your sight and I'm missing it, but how many people is the shopping list portions meant to feed? Thanks!
Hi there. The shopping list is to make every recipe included in the meal plan. Each recipe feeds a different amount of people, so I'm not sure!
Nicole Christensen says
Hi! I was wondering if you have the meal plan that includes these recipes? I am wanting to make sure I follow this because they all sound amazing!
Thanks!
Hi! What do you mean? This entire post is the meal plan and links to all of the recipes 🙂
Nikki Christensen says
Is there a menu that you laid out and followed? I like all the recipes I would like to know what order you made them in so that it maximizes your 30 day menu. Does that make sense?
Hi there! Sorry for the miscommunication. I did not make these in a specific order. I simply have laid out delicious recipes from some of my favorite Whole30 food bloggers that I think would be a great part of any Whole30 meal plan. Does that make sense?
Stella Gough says
All these dishes are looking superb. If all these dishes are together on one menu then it would be a great food menu cover.
Rachel Magliochette says
Has the meal plan pdf been linked somewhere? Still not seeing this and it’s been a couple of months since the last post on the issue.
Hi there. I really appreciate your patience. I was unable to convert the post into a PDF. My web designer/graphic designer was supposed to do it, and we didn't have great success with it. I'd recommend bookmarking the blog post itself, so you can easily access all of the recipes. Is that helpful at all? I'm so sorry to have let you down!
Caryn says
Hi! Your recipes look delicious! I can't find the button to download the meal plans. I only see a download button for the shopping list, and a PDF and print button for the blog post. Am I overlooking it or is it missing?
Caryn says
Sorry! I realize that the blog post is the meal plan! I am used to seeing meal plans written as a chart or calendar. No need for a reply.
Hi there, I am actually in the process of having them made into an easy to download PDF file. I will update you when that's done 🙂
Erika Dwyer says
how do i download this. on the fornt page it says download but no way to save all the recipes ?
Working on getting this solved for you... there is an issue with my plugin. I will update you as soon as I can 🙂 I really appreciate your patience!!!
Clarke O'Connor says
same! it all looks good but I start monday and need one pretty soon! If this gets fixed please let me know and what are the key differences between these meal plans you offer. Which one is most budget friendly
Hi Clarke, the main difference between the meal plans are different recipes... there is a meal plan A & B for during and after your Whole30 and my most recent ones has ALL during your Whole30 recipes. I'm not too sure which one is the MOST budget friendly, but I'd browse through them all and search for chicken dishes or ground beef dishes so it stays low in cost 🙂 Is this helpful?
Clarissa says
I am seeing that you have Meal Plan A and B but I am not seeing two meal plans. And when I click to get the meal plan and shopping list, it just takes me back to the same webpage. I’m confused. Please help because I could really use the reintroduction meal plan!
Hi Clarissa! I'm not sure what you mean. If you scroll down to the meal plan itself, Meal Plan A is on the left and Meal Plan B is on the right... do you see what I'm referring to? 🙂
Luis says
No, it is not showing up like that at all. Everything shows on the same column.
Working on getting that fixed.... I'm so sorry. I will update you soon!