30-Day Whole30 Meal Plan
Posted: 12/19/19
Updated: 02/02/23
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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!
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!
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.”
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
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!
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!
You’re welcome! Thank you for letting me know, we’ll get that added.