This Whole30 meal plan includes proven, delicious, and family-friendly breakfast, lunch, and supper recipes.
With this free printable meal plan with grocery lists, you won’t become bored and will truly enjoy Whole30.
What exactly is Whole30?
Whole30 is a 30-day eating plan that focuses on whole foods and excludes sugar, alcohol, grains, legumes, soy, and dairy from your diet.
Cutting away inflammatory items from your diet, which can cause an immunological reaction in certain people, is a big aspect of Whole30. It’s excellent for determining which meals are creating bad reactions in your body.
What Are the Advantages of Following the Whole30 Diet?
Whole30 is a fantastic method to “reset” your body and develop or maintain a positive relationship with food. It can also assist you in determining which foods may be harmful to your health. The benefits differ from person to person, however, the following are the most common:
- Increased energy levels
- Loss of weight
- Clearer skin, better sleep, and better digestion
- A better overall sense of well-being
Why is Whole30?
Whole30 is a terrific meal plan since it doesn’t require you to watch calories or macros, limit your quantities, or leave you hungry. It’s a terrific method to figure out what meals make you sick (not your best friend, husband, neighbor, or even me), as well as find new things you like. And, to be honest, the meal is delicious!
Meal Plan for Whole 30
This meal plan will cover all of your meals for the following 30 days.
These dishes are quick and easy to prepare, and they’re perfect for meal prep so you’re never caught off guard. The greatest way to succeed with Whole30 is to plan ahead, and I’ve taken care of that for you!
This meal plan is for two people, while several of the recipes make enough for more. In the meal plan, these meals are combined with leftovers.
Week 1 of the Whole 30 Meal Plan
Food: Meal Plan (Source: Project Meal Plan)Day 1
Breakfast: Hashbrown Casserole
Lunch: Greek Meal Prep
Dinner: Egg Roll In A Bowl
Day 2
Breakfast: Hashbrown Casserole
Lunch: Egg Roll in a Bowl
Dinner: Instant Pot Chicken Pot Pie Soup
Day 3
Breakfast: Eggs your way with avocado, tomatoes, and olive oil with salt and pepper
Lunch: Greek Meal Prep
Dinner: Crockpot Chicken Fajitas
Day 4
Breakfast: Hashbrown Casserole
Lunch: Instant Pot Chicken Pot Pie Soup
Dinner: Buffalo Chicken Meatballs
Day 5
Breakfast: Sweet Potato Breakfast Bowl topped with almond butter and fruit with a side of garlicky kale
Lunch: Crockpot Chicken Fajitas
Dinner: Lemon Garlic Salmon
Day 6
Breakfast: Hashbrown Casserole
Lunch: Buffalo Chicken Meatballs
Dinner: Clam Chowder
Day 7
Breakfast: Sausage or bacon with avocado and a side of veggies of your choice
Lunch: Chicken Cobb Salad
Dinner: Tuscan Chicken
The Whole 30 Meal Plan – Week 2
Day 1
Breakfast: Sausage Casserole
Lunch: Buffalo Chicken Ranch Meal Prep
Dinner: Burger Bowls
Day 2
Breakfast: Sausage Casserole
Lunch: Zuppa Toscana
Dinner: Zucchini Chicken Poppers
Day 3
Breakfast: Sweet Potato Breakfast Bowl topped with almond butter and fruit with a side of garlicky kale
Lunch: Zuppa Toscana
Dinner: Chicken Cobb Salad
Day 4
Breakfast: Sausage Casserole
Lunch: Buffalo Chicken Ranch Meal Prep
Dinner: Chicken Tacos
Day 5
Breakfast: Eggs your way with avocado, tomatoes, and olive oil with salt and pepper
Lunch: Italian Meatballs over steamed cauliflower rice with a side of garlicky kale
Dinner: Chicken Tikka Masala
Day 6
Breakfast: Sausage Casserole
Lunch: Jambalaya
Dinner: Chipotle Beef Bowls
Day 7
Breakfast: Sausage or bacon with avocado and a side of veggies of choice
Lunch: Chicken Breast with Chimichurri, roasted broccoli, baked sweet potato
Dinner: Roast Chicken
The Whole 30 Meal Plan – Week 3
Day 1
Breakfast: Italian Breakfast Casserole
Lunch: Chicken leftovers with paleo gravy, mashed potatoes, and roasted broccoli
Dinner: Zuppa Toscana
Day 2
Breakfast: Sweet Potato Breakfast Bowl topped with almond butter and fruit with a side of garlicky kale
Lunch: Buffalo Meal Prep
Dinner: Lettuce Wraps
Day 3
Breakfast: Italian Breakfast Casserole
Lunch: Zuppa Toscana
Dinner: Chicken Curry
Day 4
Breakfast: Eggs your way with avocado, tomatoes, and olive oil with salt and pepper
Lunch: Buffalo Meal Prep
Dinner: Sweet and Sour Chicken
Day 5
Breakfast: Italian Breakfast Casserole
Lunch: Chicken Curry
Dinner: Mexican Sweet Potatoes
Day 6
Breakfast: Sausage or bacon with avocado and a side of veggies of choice
Lunch: Mexican Sweet Potatoes
Dinner: Cauliflower Risotto with Chicken
Day 7
Breakfast: Italian Breakfast Casserole
Lunch: Whole30 BLT Salad
Dinner: Chimichurri Flank Steak
The Whole 30 Meal Plan – Week 4
Day 1
Breakfast: Paleo Breakfast Casserole
Lunch: Chimichurri Flank Steak
Dinner: Instant Pot Chili
Day 2
Breakfast: Sausage or bacon with avocado and a side of veggies of choice.
Lunch: Instant pot Chili
Dinner: Jambalaya
Day 3
Food: Meal Plan (Source: Project Meal Plan)Breakfast: Paleo Breakfast Casserole
Lunch: Jambalaya
Dinner: Tomato Artichoke Chicken
Day 4
Breakfast: Sweet Potato Breakfast Bowl topped with almond butter and fruit with a side of garlicky kale
Lunch: Instant Pot Chili
Dinner: Chicken Tortilla-less Soup
Day 5
Breakfast: Paleo Breakfast Casserole
Lunch: Tomato Artichoke Chicken
Dinner: Swedish Meatballs with mashed potatoes and broccoli
Day 6
Breakfast: Eggs your way with avocado, tomatoes, and olive oil with salt and pepper
Lunch: Chicken Tortilla-less Soup
Dinner: Italian Meatballs
Day 7
Breakfast: Paleo Breakfast Casserole
Lunch: Swedish Meatballs with mashed potatoes and broccoli
Dinner: Steak with Bearnaise
Day 8
Breakfast: Eggs your way topped with bearnaise and a side of steamed asparagus
Lunch: Italian Meatballs
Dinner: Buffalo Chicken Sweet Potatoes
Day 9
Breakfast: Sweet Potato Breakfast Bowl topped with almond butter and fruit with a side of garlicky kale
Lunch: Buffalo Chicken Sweet Potatoes
Dinner: Sheet Pan Fajitas
The Whole 30 Meal Plan in Its Entirety
This 30-day meal plan is packed with simple and delicious foods that can all be made with cupboard staples.
Try to stick to the Whole30 plan as much as possible to get the most out of it. With these meals planned ahead of time, you should have no issue sticking to the Whole30!
What foods are allowed on the Whole30 diet?
Lots! Vegetables (even potatoes! ), fruit (in moderation), eggs, processed meat, shellfish, certain oils, ghee, almonds, seeds, and coffee are all OK.
Do Whole 30 participants lose weight?
Yes! While the overall goal of the Whole30 is to sever your emotional relationship to food and discover what makes you feel your best, the majority of participants lose weight.
What are the rules of the Whole30?
You agree not to eat dairy, wheat, legumes, added sugar, junk food (even recreations made with Whole30-compliant components), carrageenan, MSG, sulfites, or alcohol while doing the Whole30. There is no alcohol allowed on the Whole30 diet.
Is fruit allowed on the Whole30?
Yes! You can have roughly 2 servings of fruit per day if you eat them with your meal rather than as a “dessert.”