As I have mentioned in my previous blog post about my Whole30 experience, seeing sample Whole30 meals was helpful. So I thought I would share my Whole30 meal plan (and if I ever do it again I don't have to recreate a plan from scratch) with some recipe links to the recipes I used (if they weren't my own creation). Having a weekly meal plan proved very helpful and a lot easier when seeking to stay within the limits of the Whole30. Hopefully this will be of help to you as well.
Week One
Day 1
Breakfast: Veggie Scramble - scrambled eggs with sweet peppers, spinach and squash
Lunch: Salad with fruit and nuts
Dinner: Chicken with veggies including sweet potato
Day 2
Breakfast: Veggie Scramble (with tomatoes instead of sweet peppers)
Lunch: Japanese Vegetable Pancakes (substitution: almond flour and no tangy sauce)
Dinner: Yellow Thai Curry with zucchini noodles and chicken and veggies
Day 3
Breakfast: Eggs, avocado, and cherry tomatoes
Lunch: Japanese Vegetable Pancakes (leftovers)
Dinner: Chicken with veggies and salad
Day 4
Breakfast: Veggie Scramble
Lunch: CAMPING: Salad with veggies, nuts, chicken and avocado
Dinner: CAMPING: Hotdogs (ones that met the requirements of W30) and sweet potato
Day 5
Breakfast: CAMPING: Scrambled eggs with fruit salad
Lunch: CAMPING: Salad with veggies, nuts, chicken and avocado
Dinner: Yellow Thai Curry with squash noodles and chicken and veggies (leftovers)
Day 6
Breakfast: Eggs with cherry tomatoes
Lunch: Egg with fruit salad and a sliced apple with almond butter (yes, I needed to go to the store:)
Dinner: Homemade meat sauce with spaghetti squash
Dinner: Homemade meat sauce with spaghetti squash
Day 7
Breakfast: Eggs, avocado, and cherry tomatoes
Lunch: Leftover homemade spaghetti meat sauce with zucchini noodles
Dinner: Mexican Chicken with Cauliflower "Rice" with avocado and homemade salsa |
| breakfast snapshot |
Week Two
Day 8
Breakfast: Smoothie with banana, spinach, strawberries, chia seeds and water (I know W30 prefers you don't have smoothies, but we ran out of eggs so I thought this would be the best substitute)
Lunch: Mexican Chicken with Cauliflower "Rice" with avocado and homemade salsa (leftovers)
Dinner: Roasted Chicken with Root Vegetables with a salad
Day 9
Day 9
Breakfast:Veggie Scramble with avocado
Lunch: Salad with fruit, nuts and chia seeds and a sliced apple with almond butter
Dinner: Roasted Chicken with Root Vegetables (leftovers) and grilled heart of romaine
Lunch: Salad with fruit, nuts and chia seeds and a sliced apple with almond butter
Dinner: Roasted Chicken with Root Vegetables (leftovers) and grilled heart of romaine
Day 10
Breakfast: Homemade Turkey Sausage with sweet potato hash browns
Lunch: Chicken salad on bed of lettuce with homemade mayo, grapes and almonds and an avocado on the side.
Dinner: Chocolate Chili
Lunch: Chicken salad on bed of lettuce with homemade mayo, grapes and almonds and an avocado on the side.
Dinner: Chocolate Chili
Day 11
Breakfast: Scrambled eggs with tomato and turkey sausage
Lunch: Chocolate Chili (leftovers)
Dinner: Homemade pesto on zucchini noodles with chicken Lunch: Chocolate Chili (leftovers)
Day 12
Breakfast: Eggs with tomato and avocado
Lunch: Homemade pesto on zucchini noodles with chicken (leftovers)
Dinner: Oregano's salad with chicken (no cheese or dressing) Day 13
Breakfast: Eggs and turkey sausage with avocado and a pear
Lunch: Salad with veggies and chicken
Dinner: Mahi Mahi on a bed of lettuce with homemade mango salsa
Dinner: Mahi Mahi on a bed of lettuce with homemade mango salsa
Day 14
Breakfast: Omelet with veggies
Lunch: Tuna salad on a bed of spinach with homemade mayo, almonds, cucumbers, tomatoes and an avocado on the side.
Dinner: Salmon and Spinach Frittata |
| lunch snapshot |
Week Three
Day 15
Breakfast: Omelet with veggies and basil
Lunch: Gazpacho
Dinner: Yellow Thai Curry with sweet potato and veggies on spaghetti squashDay 16
Breakfast: Egg and turkey sausage
Lunch: Gazpacho
Dinner: Yellow Thai Curry with sweet potato and veggies on spaghetti squash (leftovers) Lunch: Gazpacho
Day 17
Breakfast: Egg and turkey sausage and tomatoes and blueberries
Lunch: Yellow Thai Curry with sweet potato and veggies on spaghetti squash (leftovers)
Dinner: Mexican Meatza Lunch: Yellow Thai Curry with sweet potato and veggies on spaghetti squash (leftovers)
Day 18
Breakfast: Eggs and apple sauce and flax seeds
Lunch: Paradise Bakery salad (no cheese or dressing)
Dinner: Chicken with sweet potato and veggies
Day 19
Breakfast: Eggs with guacamole and turkey sausage
Lunch: Mexican Meatza (leftovers) with a salad with veggies and nuts
Dinner: Homemade pesto on zucchini noodles with chicken Lunch: Mexican Meatza (leftovers) with a salad with veggies and nuts
Day 20
Breakfast: Sweet Potato Casserole and turkey sausage
Lunch: Japanese Vegetable Pancake and heart of romaine
Dinner: Salmon salad with veggies and sweet potatoes
Dinner: Salmon salad with veggies and sweet potatoes
Day 21
Breakfast: Sweet Potato Casserole and turkey sausage
Lunch: Salmon salad with veggies and sweet potatoes (leftovers)
Dinner: Mexican Chicken with Cauliflower "Rice" with avocado and homemade salsa  |
| dinner snapshot |
Week Four
Day 22
Breakfast: Eggs, grape tomatoes and turkey sausage
Lunch: Japanese Vegetable Pancakes and banana with almond butter
Dinner: Chili
Day 23
Breakfast: Eggs with guacamole and grape tomatoes and blueberries
Lunch: Chili (leftovers)
Dinner: Salmon Cakes with homemade mayo
Dinner: Salmon Cakes with homemade mayo
Day 24
Breakfast: Omelet with veggies
Lunch: Chili (leftovers)
Dinner: Rad Rainbow Raw Pad Thai with chicken instead of edamame (substitute: tamari for coconut amino and no maple syrup)
Dinner: Rad Rainbow Raw Pad Thai with chicken instead of edamame (substitute: tamari for coconut amino and no maple syrup)
Day 25
Breakfast: Eggs and grape tomatoes and avocado
Lunch: Salmon Cakes with homemade mayo (leftovers) and a pear
Dinner: Chicken with sweet potatoes and veggies with a salad
Lunch: Salmon Cakes with homemade mayo (leftovers) and a pear
Dinner: Chicken with sweet potatoes and veggies with a salad
Day 26
Breakfast: Eggs and turkey sausage
Lunch: Pita Jungle Salad (no cheese, no dressing)
Dinner: Rad Rainbow Raw Pad Thai with chicken instead of edamame (leftovers)
Lunch: Pita Jungle Salad (no cheese, no dressing)
Dinner: Rad Rainbow Raw Pad Thai with chicken instead of edamame (leftovers)
Day 27
Breakfast: Smoothie with water, strawberries, spinach, banana, chia seeds and flax seeds
Lunch: Spinach salad with chicken, veggies and nuts
Dinner: Chicken with veggies Lunch: Spinach salad with chicken, veggies and nuts
Day 28
Breakfast: Omelet with veggies
Lunch: Tuna salad on a bed of spinach
Dinner: Raw Vegetable "Pasta" with Tomatoes and Herbs with chicken
Lunch: Tuna salad on a bed of spinach
Dinner: Raw Vegetable "Pasta" with Tomatoes and Herbs with chicken
Week Five
Day 29
Breakfast: Eggs and ground flax seeds in applesauce
Lunch: Salad with chicken and veggies
Dinner: Mahi Mahi with mango salsa on a bed of lettuce
Day 30
Breakfast: Veggie Scramble
Lunch: Salmon Cakes with homemade mayo
Dinner: Vegetable and Chicken Stir Fry with a salad
After day 30 we also completed the reintroduction period as described in the Whole30 book It Starts with Food.
If you plan on using zucchini and carrots instead of noodles, I would highly suggest investing in a Spiral Cutter. The price is a little high in my opinion, but it really helped make the process a lot easier. Spaghetti squash is of course also a great pasta alternative.
Hopefully this meal plan will be of help to you as you embark on the Whole30.
