• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • meet the team
  • blogger resources
  • Contact Me
My Account
Member Dashboard
40 Aprons Premium (Ad Free!)

40 Aprons

Delicious, Healthy-ish Meals for the Whole Family

  • All Recipes
  • Most Popular
    • Cheryl’s Favorite Recipes
    • 30-Minute Recipes
    • Creamy Soups
    • Copycat Recipes
    • Casseroles
    • One-Dish Wonders
  • Method
    • Air Fryer
    • Baking
    • Crockpot
    • Grilling
    • Instant Pot
    • Sous Vide
  • Course
    • Appetizers
    • Cooking Basics
    • Breakfast
    • Condiments
    • Dips & Salsas
    • Dessert
    • Main Course
    • Meal Prep
    • Salads
    • Side Dishes
    • Soups
  • Cuisine
    • American
    • Asian
    • Indian
    • Italian
    • Mediterranean
    • Mexican & Latin
    • Southern
Home Blog Dietary Concern Whole30

Whole30 Meal Plans + Shopping Lists: Prep + Week 1 (Downloadable)

Cheryl Malik
Cheryl Malik Posted: 12/26/16 Updated: 02/02/23
16 Comments
30 Whole30

This post may contain affiliate links. Please read our disclosure policy.

Y’all, I can’t hang. I can’t even handle how excited I am to launch this Total Guide to the Whole30 eBook (have you signed up yet?) and share this Whole30 meal plans and shopping list series with you. I’ve been essentially ignoring my poor husband for, oh, a good two weeks now, while I work furiously on these, living in Photoshop and on Pinterest, shuffling through my Whole30 books, and dreaming about the absolute gallons of La Croix I’ll be drinking come January 1…

Whole30 Meal Plans and Shopping List - Whole30 Prep and Week 1The Whole30 can be overwhelming, for sure. Especially if you’re not using to eating or cooking a paleo diet, you’ll be absolutely blown away by all the foods you’re used to eating that you’re cutting out for 30 days. What about my peanut butter? What’s so wrong with a black bean? WHY NO PANCAKES, MELISSA?! All of these questions will run like a ticker through your mind, possibly bubbling over in a pancake-driven rage, holding the poor soul who happened to file into the grocery line behind you by the collar, shaking them maniacally… What, no one else? Just me?

So, you probably won’t have a pancake-driven rage, but you very well might feel that overwhelm at just what you can and should make, how to structure it, how to shop. That’s why I’m sharing Whole30 meal plans, week by week, along with a shopping list to make it as easy as possible on you. Simply download the Whole30 meal plans and shopping lists and make your own list based on what you already have at home, or swap out recipes that don’t sound great to you that week. Or… take the list to the store and just go for it. So easy!

I’m also including a Whole30 prep list of recipes and shopping list. What this means is I’ve put together a list of dishes and condiments that I found helpful to have made before starting my Whole30, including compliant ranch, homemade mayo, chimichurri, and a breakfast casserole for week 1. These recipes support the Whole30 meal plans for weeks 1-4. Make these recipes ahead, and you’ll ease right into day 1 with a full fridge and solid plan. Do make sure that you download my eBook, The Total Guide to the Whole30, before starting!

Let’s get right to it, shall we?

Download the Whole30 Meal plans

If you want to download the Whole30 meal plans, check out my Whole30 Starter Kit, complete with Total Guide to the Whole30 and 4+ weeks of meal plans and shopping lists by clicking here.

Prep Recipes

Ready to properly prep for your Whole30? Here are the recipes you’ll need to go along with the prep plan:

  • Paleo breakfast casserole
  • Chicken salad
  • Homemade mayonnaise
  • Ranch dressing, but make your own buttermilk using 1/2 cup of almond milk + 1/2 tablespoon lemon juice.
  • Chimichurri

Week 1 Recipes

Keep in mind that the shopping list for week 1 includes the ingredients for the paleo breakfast casserole, chicken salad, etc., that you hopefully will make before day 1. No need to duplicate!  Here are the recipes that go along with the Whole30 meal plans for week 1:

  • Paleo breakfast casserole (from Prep)
  • Chicken salad
  • Chicken zucchini poppers
  • Garlicky kale, see recipe below
  • Sweet potato fries with homemade ranch dressing (make your own buttermilk using 1/2 cup of almond milk + 1/2 tablespoon lemon juice)
  • Cajun-spiced steak salad, see recipe below
  • Chicken tikka masala, and add sliced green bell pepper when you add the coconut milk. Serve over cauliflower rice
  • Paleo Italian meatballs with marinara sauce over zoodles
  • Italian spinach, but leave out the parmesan
  • Sautéed shrimp, see below recipe
  • Cauliflower mash, subbing ghee for the butter
  • Sweet potato toast
  • Guacamole
  • Lettuce-wrapped burger
  • Curry turkey bites with apricot-ginger sauce
  • Green beans with onions, mushrooms, peppers

Garlicky Kale

1 bunch kale, washed but not dried, and sliced into 1″-thick strips
1 tablespoon ghee
2 cloves garlic, minced
salt and pepper, to taste

Heat the ghee in a large skillet over medium heat then add the garlic. Cook, stirring constantly, for about a minute, or until the garlic is fragrant. Be careful – the garlic will burn easily. Add the kale and stir to combine, then cover and let steam until leaves turn a bright green. Remove lid and stir, adding a little more water if necessary to finish steaming. Season with salt and pepper, to taste.

Cajun-Spiced Steak Salad

1.5-pound sirloin steak
Compliant Cajun seasoning
Salt, to taste
1 tablespoon ghee
1 large head romaine lettuce, cut into 1″-thick strips, washed, and dried very well
1 Roma tomato, cut into wedges or diced
1 cucumber, diced
1 carrot, peeled and shredded
4 soft-boiled or hard-boiled eggs, peeled and halved
Homemade ranch dressing

Season the sirloin steak on both sides very, very liberally with Cajun seasoning and salt, if there is no salt already in Cajun seasoning. Heat a cast-iron skillet over medium-high heat for about 5 minutes, then add ghee and let melt and heat for about 30 seconds. Carefully add the steak to the skillet and cook 3-5 minutes per side for medium rare. Remove from skillet and let rest 10 minutes, then slice. Plate salads, top with steak, and serve with homemade ranch dressing.

Sautéed Shrimp Over Cauliflower Mash

1 pound shrimp, shells off
Compliant Cajun seasoning
Salt, to taste
1 tablespoon ghee

Season the shrimp on both sides very liberally with Cajun seasoning and salt, if there is no salt already in Cajun seasoning. Heat ghee in a cast-iron skillet over medium heat, then add shrimp. Let cook without stirring about 2 minutes, or until beginning to turn opaque, then begin stirring to cook both sides. When shrimp just turn pink, remove from pan. Serve over cauliflower mash, recipe in list above.

Whole30 Meal Plans and Shopping List - Whole30 Prep and Week 1 Whole30 Meal Plans and Shopping List - Whole30 Prep and Week 1
Cheryl Malik

Meet Cheryl Malik

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.

Read more...

You may also like...

  • Whole30 Meal Plans and Shopping List (Printable): Week 4
    Whole30 Meal Plans + Shopping Lists: Week 4 (Downloadable)
  • Whole30 Meal Plans and Shopping List (Printable): Week 3
    Whole30 Meal Plans + Shopping Lists: Week 3 (Downloadable)
  • Whole30 Meal Plans and Shopping List (Printable): Week 2
    Whole30 Meal Plan + Shopping List: Week 2

Reader Interactions

Leave a Comment Cancel reply

Have a question? Submit your question or comment below.

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

  1. Carrie Stiles says

    Posted on 7/15/20 at 6:03 pm

    Can you please provide the link to the Pantry Staples e-Book. Thank you! I can’t wait to get started on this journey with you.

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 7/16/20 at 5:08 pm

      Hi, Carrie! It looks like you just signed up for my email list, so check your email for the download link!

      Reply
  2. Samie says

    Posted on 2/22/20 at 11:00 pm

    Hi! The link is not working. Are you still giving out the starter kit?
    Thanks!

    Reply
    • Amelia Camurati says

      Posted on 6/22/20 at 5:25 pm

      Yes! If it still won’t work, email me at amelia@40aprons.com and I’ll get it to you!5 stars

      Reply
  3. Alissa says

    Posted on 12/29/19 at 8:51 pm

    Anyway to get the starter kit? Link not found.

    Thanks!!5 stars

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 12/30/19 at 8:46 am

      Hi, this link should work!
      https://40aprons.com/wp-content/uploads/whole30-starter-kit.zip

      Reply
  4. Rose says

    Posted on 10/6/19 at 9:45 pm

    Hi! I’d love you get your starter kit. But after putting in my email the page says 404 page not found. Is there another way to access it?

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 10/8/19 at 2:28 pm

      I will email you the link. Sorry about that!

      Reply
  5. Lana says

    Posted on 9/22/19 at 11:01 am

    I signed up to download your Whole30 Starter Kit but the link says “Not found, error 404”. Can you help?

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 9/23/19 at 12:23 pm

      I will email you!

      Reply
  6. Shelly says

    Posted on 8/18/19 at 3:57 pm

    When I sign up for the kit it tells me “link not found”

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 8/19/19 at 10:31 am

      We are so sorry for that! I will my content manager email you the PDF.

      Reply
  7. Allie says

    Posted on 2/28/19 at 2:08 pm

    How can I download the whole30 starter kit and meal plans? The link doesn’t work.

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 2/28/19 at 5:10 pm

      Hi! If you scroll down to the bottom of the article, you can sign up for the kit there for free 🙂

      Reply
  8. Courtney says

    Posted on 10/8/18 at 7:28 pm

    Hi! I was wondering if the Whole30 Starter Kit was still available? I’ve searched your site high and low looking for it, but all the links are broken.

    Thanks!

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 10/11/18 at 12:51 pm

      Unfortunately it’s no longer available for sale BUT it will be offered as a free download starting in late December!

      Reply

Primary Sidebar

What’s Popular?

A casserole dish, angled on a table, filled with banana stuffed french toast casserole topped with strawberries.

Tonga Toast French Toast Casserole

Overhead view of a cast-iron skillet filled with cream cheese sausage dip surrounded by tortilla chip scoops.

3-Ingredient Sausage Dip (Stovetop or Crockpot)

Top-down view of a large bowl, lined with parchment paper, holding several orange-sauced buffalo chicken wings.

Boneless Chicken Wings

Overhead view of one bowl and one partial bowl of cajun chicken pasta soup on a wooden table.

Creamy Cajun Chicken Pasta Soup

In Season

Zoomed out photo of two mimosas glasses holding apple cider mimosas rimmed with brown sugar cinnamon sitting in front of a bowl of apples.

Apple Cider Mimosas

Two slices of Whole30 meatloaf plated with green beans and mashed potatoes on a grey-blue plate with silverware on a table.

Whole30 Meatloaf

Close-up, angled view of soft and fluffy air fryer pizza on a white plate.

Air Fryer Pizza

close up image of king ranch casserole being lifted out of the baking dish

Cheesy King Ranch Casserole

As seen on:

More Goodies + NO Ads!

Become a 40 Aprons Premium Member!

All the 40 Aprons content you love - now even better.

  • Member-Exclusive Recipes
  • Meal Plans & Grocery Lists
  • eBooks
  • NO ADS!
Join now

Privacy Policy

Accessibility

Disclaimers

Contact

© 2023 40 Aprons
Site Credits Designed by Melissa Rose Design Developed by Once Coupled
Back to Top
172 shares