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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!

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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

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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

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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

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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

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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48 Comments

  1. Thank you so much for doing this! I’m having trouble downloading the menu and shopping list. Just sits there and does nothing.

    Reply

  2. 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?

    Reply

    1. Glad we could help! This site is packed with Whole30 options, so dig around! Find your favs.

      Reply

  3. Can you please email me the meal plan and shopping list? I’m having difficulty downloading it from here. Thank you so much!

    Reply

  4. 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!

    Reply

  5. 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!

    Reply

  7. 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?

    Reply

  8. 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.

    Reply

  9. 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”.

    Reply

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