Whole30 Meal Plan + Grocery Lists

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This Whole30 Meal Plan was originally created in 2016… it’s been updated on Jan 2, 2023.

This Whole 30 meal plan is free on this page – it’s also available as an eBook to easily print or view as a PDF. You can order the downloadable PDF eBook for $10 using the blue button below. This meal plan was created to feed a family of 4 and includes everything you will need for 30 days of meals: grocery lists, planning & prep tips, and over 60 recipes!

If you only need to feed 2 people, the recipes can be cut in half and prepared as directed.

The Whole30 is a 30 day plan for eating only food that is void of grains, sugars, legumes, soy, dairy and alcohol. It’s easy to consider the Whole30 as strict paleo but with slightly more restrictions.

With the Whole30 you’re advised to not count calories. When you’re all done with the program you should plan on strategically reintroducing non-Whole30 compliant foods. This will help you determine which foods negatively impact your body and allow you to track the effects of certain foods.

What the PDF pages look like in the Whole30 Meal Plan eBook

The screenshots above are a sneak peek into the PDF Meal Plan (an easy way to view all of the recipes, shopping lists, and instructions). The meal plan is also available on this post for free. Click the button below to purchase the PDF (print ready) meal plan.

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Your Entire Whole 30 Meal Planning Guide (FREE)

This meal plan will help you prepare the right strategy to help you along your journey. You also have access to the right grocery lists you need to make things as easy as possible. In this post you’ll better understand how the right Whole30 food list and plan can make everything easier.

Want to compare with a Paleo Meal Plan? Click here to check it out.

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Whole30 Meal Plan (week 1)

Meal Plan Notes (week 1)

¹ Sweet Potato Hashbrowns – No posted recipe for this, just take a peeled sweet potato, shred it in the food processor (or with a box grater) and cook it in a hot skillet with a small amount of coconut oil until they are soft with crispy edges, then season with salt and pepper to taste.

² Sausage, sauerkraut, and peppers – Chop up 1 sausage into bite-size pieces and slice a bell pepper. Cook all 3 ingredients in a hot skillet with a small bit of bacon grease until cooked through and hot.

³ CauliRice – I prefer to rice my cauliflower (run it through a blender or food processor until it’s crumbly and small – like rice), toss with a small amount of olive oil (just enough to coat), then roast it at 400°F until lightly browned and fragrant, about 20-25 minutes. Make a large batch ahead of time and then just reheat as needed.

⁴ Bacon Balsamic Brussels Sprouts – Leave out the dried cranberries, because it can be fairly difficult to find any that are sweetened with just fruit juice. Use a balsamic that is just vinegar, not sweetened with added sugars.

⁵ Pork Scramble – Take a few pieces of the leftover pork shoulder and chop up, then add to some scrambled eggs, and toss in some diced onions and peppers.

Meal Planning Prep Tips (week 1)

• Wash and cut all produce at the beginning of the week:
  • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
  • Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
  • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
• Cook enough bacon at the beginning of the week to add to salads or eat with breakfast so you don’t have to cook it every day. Bacon reheats well. Be sure to reserve the bacon grease to use a cooking fat throughout the week.
• Prepare a large batch of CauliRice at the beginning of the week and store in the refrigerator until ready to use.
• Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
• Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Shopping List (week 1)

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Whole 30 Meal Plan (week 2)

You’ve made it past week 1, congratulations! Typically, the first week is always the most difficult, so getting over that hurdle is quite the accomplishment. The detox/carb flu stage can be rough, depending on how your diet was prior to starting the Whole30, so it may be worse for some than for others.

Also, as you’re probably aware of by now, leftovers play a big part in these meal plans. Make enough dinner the night before so you can just eat leftovers for lunch and not have to worry about planning and preparing an extra 7 meals each week. This will take a huge load off your shoulders and make the Whole30 much more enjoyable.

Meal Plan Notes (week 2)

¹ Simple Green Beans – No posted recipe: Boil a large pot of salted water, add as many green beans as you want (make sure to cook enough for leftovers), boil for 2-3 minutes, strain water, drizzle a little olive oil and sprinkle with a little salt. Serve hot.

Meal Planning Prep Tips (week 2)

• Wash and cut all produce at the beginning of the week:
  • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
  • Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. For soup and chili ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting.
  • Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
  • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
• Prepare bacon in advance and save your grease. Not only should you always be doing this, but you’ll need it for the Crispy Bacon Broccoli.
• For Country Potatoes, bake and refrigerate the potatoes at least 1 day in advance. This is crucial to the recipe and will also save you time in the morning.
• Prepare Jalapeño Poppers at least a day in advance so you can just heat them up in the morning.
• Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
• Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Shopping List (week 2)

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Whole30 Meal Plan (week 3)

Halfway there!! How are you doing? Are things getting any easier for you? You should be past the hard part and be well on your way to change and healing in your body. I hope you’re starting to feel the positive effects of the Whole30 by now. If not, you will soon, I promise.

If you find that you eat more than you planned at dinner, and don’t have any leftovers, my fallback is always Chicken Salad, tuna salad, egg salad, or a simple green salad. Something simple and easy, and you can’t go wrong with any of those. I didn’t include ingredients in the Grocery List for these extras, but maybe something to keep on hand just in case, you know?

Also, Week 3 and 4 will have 8 days each, rather than 7, to make sure there are a full 30 days in this 4-week meal plan.

Meal Plan Notes (week 3)

¹ Sausage, sauerkraut, and peppers – No posted recipe: Chop up 1 sausage into bite-size pieces and slice a bell pepper. Cook all 3 ingredients in a hot skillet with a small bit of bacon grease until cooked through and hot.

Meal Planning Prep Tips (Week 3):

• Wash and cut all produce at the beginning of the week:
  • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
  • Peel/slice/dice all vegetables and store them in food storage containers in the refrigerator. For Chicken Noodle Soup, Beef Stew, and Taco Salad ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting the night of.
  • Carrots, peppers, and potatoes should be stored in water to keep them from drying out and browning. Brussels sprouts should be stored in a dry container. This will drastically cut down on meal prep time each evening and will allow you to have fresh veggies on hand if you need a quick snack between meals.
  • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
• ALWAYS save your bacon grease. It’s a great cooking fat and is needed for the Easy Peasy Chicken Thighs.
• Prepare the Eggs In A Nest, Egg Muffins, and Mini Sweet Potato Souffles in advance. All will store well in the fridge and reheat in the microwave just fine. Or they taste just as good cold or at room temp, whatever your preference.
• Make a couple extra hard-boiled eggs so you can have some for the Chicken Bacon Salad.
• Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
• Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Shopping List (week 3)

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Whole 30 Meal Plan (week 4)

The home stretch! Week 3 is over and now there are only 8 days left. At the end, on Day 31, you’ll probably want to reward yourself. The problem with that mentality is that “reward” is almost always synonymous with “food”. We often think “Wow, I did such a great job, I deserve some ice cream” and that basically defeats the purpose.

So rather than a food-related reward for working so hard the last 30 days, why not reward yourself with something you’ve been wanting. This doesn’t have to be something tangible, just whatever you want. Could be a weekend trip, a new pair of pants, a relaxing night with no cooking/cleaning (that’s what kids are for, right?). You get the idea.

Meal Plan Notes (week 4)

¹ Mixed Greens Salads – No posted recipe: ‘Spring mix’ greens tossed with sliced carrots, cucumbers, bell peppers, and chopped apples. Top with a simple dressing of olive oil and balsamic vinegar, salt and pepper to taste.

Meal Planning Prep Tips (Week 4):

• Wash and cut all produce at the beginning of the week:
  • Wash all produce in a water bath with a bit of vinegar and let dry before refrigerating them.
  • Chop onions and peppers and store in food storage containers to quickly add them to eggs (for variety) or other dishes.
• Egg Muffins and Mini Sweet Potato Souffles in advance. Both will store well in the fridge and reheat in the microwave just fine. Or they taste just as good cold or at room temp, whatever your preference.
• Make chicken for the Chicken Bacon Ranch in advance so you can just reheat and eat in the morning.
• Make a couple hard-boiled eggs in advance so you can have some for the Chicken Bacon Salad.
• Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Shopping List (week 4)

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