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!
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!
The Whole30 Meal Plan – Week 1
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 Whole30 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 Whole30 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 Whole30 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
- 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 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!
Lots! You can eat vegetables (including potatoes!), fruit (in moderation), eggs, meat that has been processed, seafood, some oils, ghee, nuts, seeds, and coffee.
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.
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.
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 is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. She’s been a blogger for 10+ years and is known for her delicious recipes and detailed recipe instructions. Cheryl is a mom of three who lives in Memphis, TN.
Sarah 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!
Cheryl Malik says
You’re welcome! Thank you for letting me know, we’ll get that added.
miranda says
meals look amazing! thank you for this meal plan! Request: unfortunately the font + colours + font size make the menu so difficult to read. Would love if it was just Arial size 12-14 and in a simple google doc.
Cheryl Malik says
Thanks for the feedback, we will look into this!
Kristi says
Hi there! We are getting ready to start Whole30. My question is this: You say the meal plan and shopping list cover 2 people. I really don’t want to be making 2 separate meals for my family. With that said, do I need to double or triple recipes if I’m planning to feed my family of 5? What if I only want dinner to feed everyone? Do I still need to plan to double/triple in order to have enough leftovers for lunches, etc?
Savannah | 40 Aprons Team says
Hi! Yes, just double the recipes. 🙂
Kristi says
Thank you so much!
Mere says
Thank you so much for the effort you have put into this! My husband suffers from terrible crohn’s disease. This is our next step because they can’t seem to figure out the right medicine to keep him from flaring. My main question, is I don’t eat pork at all (but he does)…should I add something in place of the bacon/sausage/pork etc for my meals or just omit them?
Savannah | 40 Aprons Team says
We’re so sorry to hear that. Sending you all some relief!
Sure, if you’d like to substitute a Whole30-friendly ingredient in place of the pork, go for it! 🙂
Maggie Wells says
Hello! How many people are these recipes meant to serve?
Cheryl Malik says
Hi, Maggie! The serving sizes definitely change from recipe to recipe — most of these recipes serve 4-6. The serving size for each recipe can be found at the top of the recipe card!
Dani says
My husband and I are on week two of the older plan from 2017 (it was the first one I found) and I have to just say how much I appriciate all you did here. This has made my life SO MUCH EASIER. I have never been good at meal planning and honestly, this has taken a huge weight off my shoulders. Also, your recipes are AMAZING. Seriously amazing. Everyone in the house is loving them even my super picky teenager is eating everything. The flavor is fantastic, everything so far as been spicy perfection, and I serioiusly just can’t thank you enough. YOU ROCK!
Amelia Camurati says
We’re so glad to help!! Thanks Dani!
Tina ballentine says
wow! I was so overwhelmed trying to make a meal plan today and I found your plan – and the shopping list and everything. This is amazing! Thank you so freagin much! I would hug you right now if I could! lol
Amelia Camurati says
So glad we can help with your Whole30 journey, Tina!
Josh H. says
I think your still having issues with your meal plan and reciept. I get an error 403 Forbidden. Not sure how to access it.
Amelia Camurati says
This was a server switch issue but should be fixed now! Sorry for the delay Josh!
Taylor schoonover says
Love that you put this together! Unfortunately when I try and open up the shopping list and what not to download it is just a bunch of characters. Wish I could see it!!
Cheryl Malik says
So strange! It’s working on our end, so I’m not sure what’s going on! It’s a zip file, so you will need to unzip it in order to view the contents. Try going directly here: https://40aprons.com/wp-content/uploads/2019/12/Whole30-30Day-MealPlan.zip
Let me know if that doesn’t work!
brianna says
hi!
I am having the same problem.. i tried using the direct link as well
Amelia Camurati says
Our links went down during a server switch but are back and working again! Sorry for the delay Brianna!
Brynn Mitchell says
Hi there! I’m doing Whole30 with my husband and I’m wondering how I should adjust the shopping list for two people. Some of the recipes say it serves 2 with leftovers when you click into the individual recipe, but an earlier answer says the grocery list was meant for one person. Should I go with what the shopping list says and hope it’s the same amount as the recipe? Thanks for your help!
Amelia Camurati says
Hey Brynn! The list should be able to cover both of you.
Valerie says
Thank you for making this resource available! I jumped into this and went shopping with the shopping list for week one, but now I’m having trouble matching the shopping list up with meals for week one. For example, there is a flank steak on the week one list but no recipe for flank steak and there is a recipe for Salmon and one for clam chowder, but no salmon or clams on the shopping list. I’m wondering if there were some meals moved around.
Cheryl Malik says
Thanks for the head’s up! It should be fixed now. You can download the correct meal plan and shopping list at https://40aprons.com/wp-content/uploads/2019/12/Whole30-30Day-MealPlan.zip
Stephanie says
Thank you so much for doing this! I’m having trouble downloading the menu and shopping list. Just sits there and does nothing.
Amelia Camurati says
Check your downloads folder! If you still can’t find it, let me know at amelia@40aprons.com and we’ll send it to you!
Tee says
I started my 2nd ever Whole30 today and honestly didn’t do much planning beforehand. BUT. I decided to do some meal planning and found this amazing plan. I’m not a “I have all meals planned out Mon-Sun” kinda person so I just gave myself a couple options for each meal and took a ton of inspiration from your plan!! I am excited to make for example the BLT salad and the Whole30 Chili this week. Next week I’ll change it up and you best believe I’ll be back here for all the good stuff?
Amelia Camurati says
Glad we could help! This site is packed with Whole30 options, so dig around! Find your favs.
Ashley says
Can you please email me the meal plan and shopping list? I’m having difficulty downloading it from here. Thank you so much!
Amelia Camurati says
Sure! Email me at amelia@40aprons.com and I’ll get it right to you!
Michelle says
I can not thank you enough for all the hard work you have put into developing these delicious recipes as well as game plan for staying on track while completing Whole30. My husband and I just completed week 1 and your guide made it so easy and DELICIOUS. There has not been one recipe that we have not enjoyed! (Even my mac-n-cheese loving kids have enjoyed the food!) We are so excited about the weeks to come and are looking forward to a healthier and wholesome food lifestyle! Thank you from the bottom of my heart!
Lindsay says
Hello!
The link for the Swedish meatballs is connecting to a blank page. Could you please update?
I’ve been following the week-by-week meal plan and have NOT been disappointed at all. Everything is delicious and the recipes are easy to follow!
Cheryl Malik says
Lindsay, the page is loading for us. I’m sorry you are having issues! Here is the link : https://40aprons.com/healthy-swedish-meatballs-paleo-whole30-gluten-free/
Lindsay Reese says
Thank you! I am really excited to make these!!!
Jennifer C Pruitt says
Having trouble downloading. Says page not found.
Cheryl Malik says
Can you tell me where you are having issues? We will email you the files.
Whitney says
First of all, I am so appreciative of the work you’ve put into perfecting all these yummy recipes! I was looking at each week of the meal plan and comparing it to the shopping list I noticed a few things were missing, for instance, the salad dressing for the Chicken Cobb Salad in week 1 and yellow potatoes for Zuppa Toscana in week 2. Am I losing my mind or are there items missing from the shopping list?
Cheryl Malik says
Thanks for looking out, Whitney! The zuppa toscana potatoes are for week 3. 🙂 This is a whole30 ranch we love, Primal Kitchen Ranch Dressing. You could also make our Whole30 dump ranch recipe which can be found here- https://40aprons.com/whole30-dump-ranch-recipe/
Dawn says
This is SUCH a blessing!!!!! Thank you. My husband and my parents and my siblings and I are all doing your 30 day plan!!!! THANK YOU for your hard work! I handed my preteen daughter and son the produce section of the shopping list and they LOVED getting all the produce. Thank you for your hard work.
Jill says
Your site is amazing! I am suffering from symptoms that my doctor and I are trying to find a cause for and whole 30
is my next step. I have tried to download your free meal plan but it is in script that makes no sense once it downloads. And I tried submitting my email but it says “page not found”.
Cheryl Malik says
I’m so sorry to hear about that! We recently updated the form, so it should work for you now. I’m so sorry!
Caity says
How many people is this meal plan intended to serve?
Cheryl Malik says
Intended for one, but can definitely be adjusted!