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30-Day Whole30 Meal Plan

Cheryl Malik
Posted: 12/19/19 Updated: 02/02/23
51 Comments
DF Dairy Free GF Gluten Free LC Low Carb P Paleo 30 Whole30

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This Whole30 meal plan is 30 days of breakfast, lunch, and dinner, with proven, delicious, family-friendly recipes! You won’t get bored, and you’ll actually love Whole30 with this free printable meal plan with shopping lists. Download the meal plans and shopping list here!

Image that says Free Whole30 Meal Plan with Printable Meal Plan and Shopping List

What is Whole30?

Whole30 is a 30-day eating plan that eliminates sugar, alcohol, grains, legumes, soy, and dairy from your diet and instead focuses on whole foods. A large part of Whole30 is cutting out inflammatory foods from your diet, which can trigger an immune response in some people. It is great for getting insight into what foods may be causing negative reactions in your body.

What Are the Benefits of Following Whole30?

Whole30 is an amazing way to “reset” your body and help build or maintain a healthy relationship with food. It can also help you to discover what foods may be having a detrimental effect on your health. Results vary from person to person, but the most common benefits include:

  • Higher energy levels
  • Weight loss
  • Clearer skin
  • Improved sleep
  • Improved digestive health
  • A better overall feeling of health

Why Whole30?

Whole30 is a great meal plan because you don’t track calories or macros, limit your portions, and you should never feel hungry! It’s a great way to discover what foods cause problems for YOU (not your best friend, your husband, your neighbor, or, heck, even me), as well as new foods you love. And honestly… the food is so good!

The Whole30 Meal Plan

This plan will take you through all of your meals for the next 30 days. These recipes are easy and simple to make and are great for meal prepping so that you never are caught unprepared. The best way to succeed with Whole30 is to plan, and I’ve done all the planning for you!

This plan is designed for 2 people, with some recipes making enough for more than 2. These recipes are integrated with leftovers in the meal plan.

Click here to download your free shopping list & menu!

Whole30 Greek salads in meal prep boxes

The Whole30 Meal Plan – Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Whole30 Healthy creamy Tuscan chicken with sun dried tomatoes, spinach, and artichoke hearts in a creamy sauce in a bowl with hands holding the bowl

The Whole30 Meal Plan – Week 2

Day 1

Day 2

Day 3

Day 4

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

Day 7

Best easy roast chicken with golden brown skin trussed in a white baking dish

The Whole30 Meal Plan – Week 3

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Sliced medium rare flank steak on a plate with lots of fresh chimichurri sauce on top

The Whole30 Meal Plan – Week 4

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Best sheet pan fajitas with steak and peppers on a sheet pan with lime slices and guacamole off to the side

The Complete Whole30 Meal Plan

This 30-day meal plan is full of easy and delicious recipes that are all easy to make with pantry staple ingredients. To get the most out of Whole30, try to deviate from the plan as little as possible. Plan ahead with these meals, and you should have no trouble succeeding with Whole30!

If you haven’t already, download my absolutely free menu and shopping lists!

Hey – you’ve made it this far, and now we’re best friends! If you make any of these recipes or try this meal plan, I’d love for you to give it a star rating ★ below. Make sure you follow me on Instagram, Pinterest, and Facebook, too!

What can you eat on Whole30?

Lots! You can eat vegetables (including potatoes!), fruit (in moderation), eggs, meat that has been processed, seafood, some oils, ghee, nuts, seeds, and coffee.

Do people lose weight on Whole30?

Yes! While the overall goal is to break your emotional attachment to food and discover what makes you feel your best, most people do lose weight on Whole30.

What’s not allowed on Whole30?

While doing Whole30, you commit to not consuming dairy, grains, legumes, added sugar, junk food (including recreations with Whole30-compliant ingredients), carrageenan, MSG, sulfites, or alcohol. Yep, there’s no drinking on Whole30.

Can you eat fruit on Whole30?

Yes! You can have about 2 servings of fruit per day, so long as they are eaten with your meal and not as a “dessert.”

Cheryl Malik

Meet Cheryl Malik

In addition to being a certified health coach, certified yoga instructor, and mom of 3, Cheryl is also the recipe developer, editor-in-chief, food photographer, and passionate foodie behind 40 Aprons. Having spent the last 10+ years as a food blogger, she's become known for her flavorful recipes, detailed instructions, gorgeous photography, and down-to-earth approach to food and cooking in general.

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  1. AvatarAly says

    It’s a little confusing that some of the recipes that you link to have ingredients that are not whole 30 compliant. The Greek Meal on the first week has yogurt in it for example. I

    Reply

    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      You can always adjust recipes like the Greek Meal Prep to fit the Whole30 lifestyle. In this example, you could omit the tzatziki entirely or sub coconut cream for the yogurt. That post actually includes a recipe for a Whole30-compliant tzatziki. Most of the recipes here on 40aprons.com include Whole30 and Paleo options (among others). Whole30 is all about making recipes work for you, so I hope this guide is helpful in achieving that!

      Reply

  2. AvatarSarah Wiens says

    I just went shopping, we start in 2 days, and I wanted to say first: THANK YOU! It’s really nice to have a plan to go off of instead of piecing each week together like I have for previous Whole30s. Second, and this is picky of me probably but…Your shopping list for week 1 doesn’t include eggplant to make the baba ghanoush which is incredibly sad because I love baba ghanoush. Yes, I could probably have avoided missing it if I’d taken the extra time to look over week 1 in depth but…I have kids (is that a good excuse?? LOL). So this is mostly me saying that I would love if you would add that to the shopping list so others are prepared in the future. Regardless, thank you for putting the effort and time into this meal plan so it is easier for those of us going into a whole30!

    Reply

    • Cheryl MalikCheryl Malik says

      You’re welcome! Thank you for letting me know, we’ll get that added.

      Reply