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This Whole30 Meal Plan includes 30 days of easy and delicious dinners that are simple to customize! Crush your healthy eating goals with tips, tricks, printable 4-week (30 Day) Whole30 meal plan, recipes, shopping lists and ideas for breakfasts, lunches and snacks!
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Updated January 2023
Whole30 4-Week Meal Plan / Guide
Looking to start the September Whole30 or January Whole30 for the new year?
With so many choices out there, it’s hard to know which lifestyle / diet will work best for you. Paleo, keto, low carb, vegan or vegetarian.
I’ve completed a strict Whole30 over 10 times now and if you are a regular visitor around here, you’ll know that I’ve actually been following a mostly whole food / dairy-free paleo / grain-free / low-carb lifestyle for a number of years to help with my autoimmune issues.
What is Whole30
WHOLE30 is a nutritional diet plan that focuses on eating real-food for 30 whole days.
This food plan is designed to help you change how you feel and eat by:
- eliminating / cutting out all problematic foods that may be making you feel bad such as:
- grains
- legumes
- soy
- dairy
- alcohol
- added sugars
- artificial sweeteners
- and processed foods containing any of these ingredients
- consume all sorts of:
- vegetables,
- fruits
- eggs
- quality meats
- fish
- nuts
- seeds, and healthy fats.
Benefits of completing a Whole30
So why should you do a Whole30? The goal is to give the body a reset so that you’ll become more aware of the foods you eat and how they make you feel.
It’s not a traditional diet so you are discouraged from weighing yourself or counting calories. You may even notice:
- sugar and carb cravings are much lower / completely gone
- better sleep
- clearer skin
- increased energy
- less bloating
- clear / balanced mind / no more brain fog
- lower inflammation
- reduce chronic pain, skin issues, digestive ailments or seasonal allergies
After the first 30 days are up, you may slowly reintroduce foods one at a time which will help you understand what sensitivities or unwanted side effects you might have with certain foods.
LIST OF FOODS YOU CAN EAT ON WHOLE30:
- All fresh vegetables: broccoli, leafy greens, cauliflower, mushrooms, all peppers, all squash, all potatoes (even white – this is new), radishes, turnips, onions, garlic, lettuce, arugula, spinach, kale, kohlrabi, beets, zucchini etc.
- Fruits: apples, berries, peaches, plums, pears, melons,
- High-quality grass-fed meats: beef (ground, steak), chicken, duck, pork, turkey, sausage, deli-meats (sugar and nitrate free)
- Wild-caught seafood: cod, eel, flounder, haddock, halibut, monk fish, perch, pike, salmon, snapper, sea bass, trout, tuna etc.
- Seasonings and spices: salt, black pepper, sugar free herbs & seasonings (chili-garlic, paprika, cumin, turmeric etc)
- Healthy fats: extra-virgin olive oil, coconut oil, ghee, lard, animal fats, coconut oil
- Limited amount of nuts, seeds and healthy fats
Be mindful if you decide to purchase frozen vegetables and fruits for convenience since many of them have added sugars – check your labels or when in doubt – go for fresh.
What you can’t eat on Whole30
AVOID:
- All grains – wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, quinoa, and buckwheat.
- Legumes – beans of all kinds, peas, chickpeas, lentils, peanuts, and peanut butter.
- Soy products – soy sauce, miso, tofu, tempeh, edamame, and lecithin.
- Dairy – milk, ream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
- All alcohol – even for cooking
- Added sugars – maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia and monk fruit
- Artificial sweeteners – erythritol, Splenda, Equal, Nutrasweet, and xylitol.
- Processed foods containing any of these ingredients
- No baked goods / desserts even with Whole30 “approved” ingredients such as banana pancakes or two ingredient cookies
Whole30 Shopping List
I’ve included a printableWhole 30 Food Shopping List that you can print out listing the Whole30 approved foods that you can’t and can’t eat while following Whole30.
You can download the list by right-clicking and stick it on your fridge after you print it out.
WHOLE30 COMPLIANT FOOD SHOPPING LIST BY LIFE MADE SWEETER
Whole30 Preparation
Before you start any Whole30 meal plan, it’s important to take the time to do the preparation.
Buy all the extra groceries you need from your Whole30 Shopping List and prep as much as you can in advance so you have compliant snacks and meals when you are hungry.
If you take the steps mentioned in this post then you’ll find that your odds of succeeding are greatly improved.
The Whole30 Meal Plan
This Whole30 Meal Plan includes dinners and optional sides for 30 days. There are also ideas for breakfast and lunch that you can switch around and swap throughout each day and week.
You can also swap the main dishes and sides according to what you like or have on hand. This Whole30 30 Day meal plan is simple tocustomize and definitely not set in stone.
The Whole30 Meal Plan –Week 1
If you make any of these recipes or try this meal plan, we would love for you to snap a pic and tag us on Instagram #lifemadesweeter and give it a star rating ★ below.
Make sure you also follow us onInstagram,Pinterest, andFacebookfor more recipe ideas!
Day 1:
Breakfast: Egg Cups
Lunch: Avocado Tuna Salad
Dinner: Instant Pot Lemon Garlic ChickenAND Roasted Asparagus
Day 2:
Breakfast:Sweet Potato Hash
Lunch:Cauliflower SoupOR leftovers from the previous night
Dinner: Chili Lime Shrimp Fajita BowlAND Cauliflower Rice
Day 3:
Breakfast:Sunny-Side Up Eggs and Bacon
Lunch: Cobb SaladOR leftovers
Dinner:Egg Roll in a Bowl AND Smashed Potatoes OR Cauliflower Rice
Day 4:
Breakfast: Green Shakshuka
Lunch:Avocado Chicken SaladOR leftovers
Dinner: Teriyaki Shrimp with Zucchini NoodlesAND Roasted Delicata Squash OR any squash
Day 5:
Breakfast: Instant Pot Eggs
Lunch: Tomato SoupOR leftovers
Dinner: Burger in a Bowl AND Sweet Potato Fries
Day 6:
Leftovers or Compliant Takeout Dishes (Chipotle, Panera, Five Guys, Snap Kitchen, Zoe’s Kitchen etc. – you can check out theWhole30 Restaurant Guidefor some options on what to order)
Day 7:
Breakfast:Spinach Frittata
Lunch: Shrimp Salad with Avocado and Spinach OR leftovers from the previous night
Dinner: Instant Pot Pot RoastAND Roasted Green Beans OR side salad
The Whole30 Meal Plan –Week 2
Day 8:
Breakfast:Shakshuka
Lunch: Lettuce WrapsOR leftovers
Dinner: Vegan ChiliAND Rosemary Potatoes
Day 9:
Breakfast:Egg Casserole
Lunch:Salmon Poke Bowl
Dinner:Zucchini Noodles with MeatballsAND Spinach Salad OR side salad
Day 10:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Chicken PiccataAND Roasted Brussels Sprouts
Day 11:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Teriyaki Shrimp with Zucchini NoodlesAND Roasted Delicata Squash OR any squash
Day 12:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Burger in a BowlAND Sweet Potato Fries
Day 13:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Leftovers or Compliant Takeout Dishes (Chipotle, Panera, Five Guys, Snap Kitchen, Zoe’s Kitchen etc. )
Day 14:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Instant Pot Pot Roast AND Roasted Green Beans OR side salad
The Whole30 Meal Plan –Week 3
Day 15:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Creamy Broccoli “Cheese” Soup AND Roasted Butternut Squash OR any potato side dish
Day 16:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Taco Zucchini BoatsAND Roasted Delicata Squash OR any squash
Day 17:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Salmon Cakes AND Zucchini Fries OR Sweet Potato Fries
Day 18:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Zucchini Noodles with Shrimp AND Asparagus Fries
Day 19:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Teriyaki Chicken Stir Fry AND Cauliflower Fried Rice
Day 20:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner:Leftovers or Compliant Takeout Dishes (Chipotle, Panera, Five Guys, Snap Kitchen, Zoe’s Kitchen etc. )
Day 21:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Beef Stew AND Roasted Broccoli
The Whole30 Meal Plan –Week 4
Day 22:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Stuffed PeppersAND Sweet Potato Mash
Day 23:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Balsamic Chicken (Instant Pot or Skillet) AND Kale Caesar Salad OR any side salad
Day 24:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Mongolian Beef Zucchini Noodles AND Potato Wedges
Day 25:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Seared Salmon AND Roasted Spaghetti Squash
Day 26:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Steak and Potatoes AND Arugula Salad OR any side salad
Day 27:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner:Leftovers or Compliant Takeout Dishes (Chipotle, Panera, Five Guys, Snap Kitchen, Zoe’s Kitchen etc. )
Day 28:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Crispy Chicken TendersAND Cauliflower Wings
Day 29:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner: Beef and Broccoli Stir-Fry AND Cauliflower Fried Rice
Day 30:
Breakfast: Any breakfast options mentioned from above
Lunch:Any lunch options mentioned above
Dinner:Sheet Pan Chicken Fajitas AND Cauliflower Rice
Way to go, you made it through 30 Days of the Whole30!
To download the printable 4 WEEK Whole30 meal plan, click HERE!
If you make any of these recipes or try this meal plan, we would love for you to snap a pic and tag us on Instagram #lifemadesweeter and give it a star rating ★ below. Make sure you also follow us onInstagram,Pinterest, andFacebookfor more recipe ideas!
Where to shop for Whole30 Compliant ingredients:
For fresh produce, you can pretty much shop at any grocery store you like or prefer.
Whole Foods, Trader Joe’s, Wegmans, Kroger, Aldi, Smith’s, Tops’, Walmart, Target, etc.
Best Whole30 Places to Shop
Retail / Grocery Stores
The Best Whole30 Foods at Trader Joe’s : meat, vegetables, avocados, nitrate-free bacon – prosciutto, almond milk, coconut milk, sausages, Whole30 compliant snacks and pantry ingredients
The Best Whole30 Foods to Buy at Whole Foods : meat, pasture-raised eggs, vegetables, avocados, nitrate-free bacon – prosciutto, almond milk, coconut milk, sausages, sauces, dressings, keto-friendly snacks and compliant pantry ingredients
Walmart : meat, vegetables, almond milk, sausages, compliant snacks and pantry ingredients
Costco – Whole30 Guide : meat, rotisserie chicken, vegetables, avocado, almond milk, sausages,Whole30 compliant snacks and pantry ingredients
The Best Whole30 Foods at Target : almond milk, sausages, compliant snacks and pantry ingredients
Wegmans : – meat, vegetables, avocado, almond milk, sausages,Whole30 compliant snacks and pantry ingredients
Zehrs : meat, fish, vegetables, compliant snacks and pantry ingredients
Superstore : meat, fish, vegetables, compliant snacks and pantry ingredients
Bulk Barn : nuts, seeds, compliant snacks and pantry ingredients
For other specialty ingredients in our pantry and even our grass fed meats and fresh seafood, I order these online from various sites. It’s not only more convenient but many times it costs less than the local grocery store! And it is delivered to your door!
More Easy Whole30 Recipes
We have a ton of delicious and easy Whole30 recipes on our site and here are just a few:
Broiled Salmon
Egg Roll in a Bowl
Avocado Tuna Salad
Easy Omelette Recipe
Egg Waffles
Vegan Cauliflower Soup
Quick Whole30 recipes
0 from 0 votes
Whole30 Meal Plan
Prep Time
10 mins
Cook Time
5 mins
Total Time
15 mins
This Whole30 Meal Plan includes 30 days of easy and delicious dinners that are simple to customize! Crush your healthy eating goals with tips, tricks, printable 4 week Whole30 meal plan, recipes, shopping lists and ideas for breakfasts, lunches and snacks!
Course: Main Course
Cuisine: American
Keyword: baked salmon, how to cook salmon, keto salmon, lemon salmon, low carb salmon, paleo, pan fried salmon, perfect salmon, seared salmon, whole30
Servings: 4 servings
Calories: 293 kcal
Author: Kelly
Ingredients
- 4 (four-to-six) ounce salmon fillets, skin on and descaled
- Sea salt and pepper to taste
- 1 Tablespoon avocado oil
- 3 Tablespoons ghee OR grass-fed butter (if not Whole30)
- 2 Tablespoons lemon juice
- 1 teaspoon of lemon zest
- 2 Tablespoons fresh parsley chopped finely
Instructions
Season the salmon fillets with salt and pepper.
Preheat skillet over medium heat for 3-5 minutes. Add enough oil to coat the bottom of the pan, you want the oil to be shimmering.
Carefully place the fillets, skin side down in the pan.
Cook undisturbed for 3-5 minutes, depending on the thickness of the fillet.
Using a spatula, carefully turn the salmon fillets over and sear the other side for another 2 minutes.
Place the butter, lemon juice and zest into the pan, along with the lemon slices and half of the parsley, and cook for a further 2 minutes, spooning the sauce over the salmon as it cooks.
Garnish with parsley and serve.
Nutrition Facts
Whole30 Meal Plan
Amount Per Serving (1 fillet)
Calories 293 Calories from Fat 198
% Daily Value*
Fat 22g34%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 23g46%
* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: Please not that I am not a certified nutritionist and make no claims to the contrary. I am merely providing my experience and what I have learned. Each individual’s dietary needs and restrictions are unique to the individual. Information is provided to the best of my ability. You can read my full Nutritional Disclaimer here.
