Whole30 Meal Plan

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.

Whole30 Rules – What you can and can’t eat on Whole30

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 printable Whole 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.

Whole 30 Shopping List

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 to customize 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 on Instagram, Pinterest, and Facebook for more recipe ideas!

Chili Lime Shrimp Fajita Bowls are the perfect healthy meal for spring or summer. Best of all, they're low carb, paleo, whole 30, keto-friendly and easy to customize and made with cauliflower rice, bell peppers and avocado. A speckled bowl containing egg roll filling, hard-boiled eggs, sriracha and a sliced avocado
Four broiled salmon fillets in a skillet on top of a kitchen counter Garlic Steak with Herb Butter, Asparagus and Mushrooms - pan seared in a skillet plus

Day 1:

Breakfast: Egg Cups

Day 2:

Lunch: Cauliflower Soup OR leftovers from the previous night

Day 3:

Lunch: Cobb Salad OR leftovers

Day 4:

Lunch: Avocado Chicken Salad OR leftovers

Day 5:

Lunch: Tomato Soup OR leftovers

Day 6:

Leftovers or Compliant Takeout Dishes (Chipotle, Panera, Five Guys, Snap Kitchen, Zoe’s Kitchen etc. – you can check out the Whole30 Restaurant Guide for some options on what to order)

Day 7:

Lunch: Shrimp Salad with Avocado and Spinach OR leftovers from the previous night

The Whole30 Meal Plan – Week 2

Top view of Vegan Chili in a white bowl with a spoon on a grey background Top view of a bowl of zucchini noodles with tomato sauce and meatballs in a white bowl with a fork Top view of Easy Chicken Piccata with asparagus and capers in a blue cast iron pan on a grey background
Close-up view of teriyaki shrimp with zucchini noodles in a stainless steel pan with chopsticks Top view of a whole30 burger in a bowl in a white bowl on a grey background The Top View of an Instant Pot Filled with Shredded Meat, Celery, Carrots and Turnips.

Day 8:

Breakfast: Shakshuka

Lunch: Lettuce Wraps OR leftovers

Day 9:

Breakfast: Egg Casserole

Day 10:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

Day 11:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

Day 12:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

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

The Whole30 Meal Plan – Week 3

Top view of keto broccoli soup in a white bowl with a spoon on a wooden cutting board Top view of zucchini taco boats in a white casserole dish on a grey background A stack of five salmon cakes topped with a dollop of homemade Greek yogurt sauce
A close-up shot of a cast-iron skillet full of teriyaki chicken and vegetables Top view of Instant pot beef stew in a pressure cooker

Day 15:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

Day 16:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

Day 17:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

Day 18:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

Day 19:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

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

The Whole30 Meal Plan – Week 4

Top view of vegan stuffed peppers with parsley in a white baking dish on a grey background Instant Pot Balsamic Chicken is the perfect easy one pan meal for busy weeknights. Best of all, this pressure cooker chicken recipe cooks up tender, juicy and full of flavor with instructions for the Instant Pot & stovetop. Paleo, Whole30 with Low Carb / Keto options. Top view of Whole30 salmon dinner on a white plate

Day 22:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

Day 23:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

Day 24:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

Day 25:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

Day 26:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

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

Top view of Whole30 beef stir fry in a blue cast-iron wok with a wooden spoon Four lunch containers packed with roasted chicken and veggies as well as rice and fresh produce

Day 29:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

Day 30:

Breakfast: Any breakfast options mentioned from above

Lunch: Any lunch options mentioned above

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 on Instagram, Pinterest, and Facebook for 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: