A Clean 2015: Whole30® Meal Plan {Week 4}

4-Week Whole30 Meal Plan & Grocery List

The home stretch! Week 3 is almost over and now there are only 9 days left. Things are going good over here, and I haven’t caved yet, thank goodness. I know a lot of people go into a Whole30 wanting or expecting to lose weight (in addition to the more primary goal of of resetting your nutrition and getting rid of cravings), but as of yet, I haven’t lost weight on my previous two challenges. Weight loss isn’t really my main purpose in doing a Whole30 anyway, but of course it’s not a terrible side-effect.

At the end, on Day 31, I already know I’m going to want to reward myself. 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. Personally, I would love to get some new clothes, food props, go out on a (kidless) date with my husband, or get a massage. You get the idea, something that appeals to you but that isn’t food. We’re not dogs, we don’t need treats for good behavior.

Reset with a Whole30 {Complete Meal Plan for Week 4}

So now that I’ve gotten that bit off my chest, on to the Week 4 Meal Plan. Again, no snacks listed, and by now you shouldn’t need them. You should be eating enough at each meal to satisfy you until it’s time to eat again. And as always, don’t forget to check in and share along the way over on Facebook and Instagram. If you post any pics of anything related to your Whole30 on Instagram, be sure to use the #OPLwhole30 so I can follow along.

** Quantity Disclaimer**

My meal plan and subsequent grocery list is intended for my family of 5. Yes, we eat a lot of eggs, yes, we go through a lot of food. These quantities are intended for 4.5 people (our 4-year-old doesn’t eat a full portion… yet), so if you don’t need to prepare for that many people, adjust accordingly so you’re not working too hard or wasting any food.

 

Whole30 Weekly Meal Plan: Week 4

Breakfast Lunch Dinner
Day 23
Fried Eggs & Breakfast Sausage Leftover Smokey Bacon Chicken Thighs & Mixed Greens Salad1 Chicken Broccoli Bake
Day 24
Chicken Bacon Ranch Omelette Leftover Chicken Broccoli Bake Cashew Crusted Mahi Mahi & Asparagus Potato Hash
Day 25
Fiesta Scrambled Eggs & Country Potatoes Turkey BLTA Roll-Ups Salmon Cakes & Guacamole
Day 26
Leftover Salmon Cakes with Fried Eggs Chicken Bacon Salad Paleo Spaghetti Sauce & Zucchini Noodles
Day 27
Sweet Potato Souffle, Fried Eggs, & “Baked” Cinnamon Apples Leftover Spaghetti (make fresh Zucchini Noodles) Beefy Ratatouille
Day 28
Scrambled Eggs, Bacon, & 1/2 Bell Pepper Leftover Beefy Ratatouille Creamy Chicken “Noodle” Soup
Day 29
Spicy Egg Muffins Leftover Creamy Chicken “Noodle” Soup Pork Shoulder & Skillet Sweet Potatoes
Day 30
Fiesta Scrambled Eggs & Fresh Fruit Leftover Pork Shoulder Cinnamon Lemon Pepper Chicken & Best Roasted Veggies

Meal Plan Notes:

1 Mixed Greens Salads – No written 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.

 

The Week 4 Meal Plan, at a glance:

Smokey Bacon Chicken Thighs {by Our Paleo Life}
Chicken Broccoli Bake {by Our Paleo Life}
Chicken Bacon Ranch Omelette {by The Primal Desire}
Cashew Crusted Mahi Mahi {by Our Paleo Life}
Fiesta Scrambled Eggs & Country Potatoes {by Our Paleo Life}
Turkey BLTA Roll-Ups {by Our Paleo Life}
Salmon Cakes {by Our Paleo Life}
Chicken Bacon Salad {by Our Paleo Life}
Paleo Spaghetti Sauce {by Our Paleo Life}
Mini Sweet Potato Souffles {by Our Paleo Life}
Baked Cinnamon Apples {by Our Paleo Life}
Beefy Ratatouille {by Our Paleo Life}
Asparagus Potato Hash {by Our Paleo Life}
Spicy Egg Muffins {by Our Paleo Life}
Slow Roasted Pork Shoulder {by Our Paleo Life}
Cinnamon Lemon Pepper Chicken {by Our Paleo Life}

 

Week 4 Meal Planning Prep Tips:

  • 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.

Meal Plan Week 4 Grocery List

Please note that this grocery list is for 2 adults and 3 children. If you will not be feeding 5 people, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn’t include any snacks since they’re not included in the Meal Plan. Add some extra produce to account for your own snacks.

PRODUCE

  • 6 Red Peppers
  • 2 Jalapeno Peppers
  • 3 Yellow Onions
  • 1 Red Onion
  • 1 Shallot
  • 1 small bunch Celery
  • 7 Lemons
  • 5 Avocados
  • 1 head Iceberg Lettuce
  • 8-10 Yukon Gold Potatoes
  • 12 Sweet Potatoes (all similar diameter, if possible)
  • 4-5 Red Potatoes
  • 1 bundle Thin Asparagus
  • 1 bunch Bananas
  • 9 Sweet Apples
  • Grapes
  • Fresh Fruit of choice
  • Chives
  • 12 Cherry Tomatoes
  • 7 Plum Tomatoes
  • 3 bulbs Garlic
  • Mixed Salad Greens (like Spring Mix)
  • Small bag of Carrots
  • 2 Cucumbers
  • 4 heads Broccoli
  • 1 head Cauliflower
  • 12-15 medium Brussels Sprouts
  • 3 Beets (any color)
  • 1 lb Tomatillos
  • 2 large Peaches
  • 8-10 large Zucchini
  • 1 small Eggplant
  • Dill
  • Cilantro
  • Fenugreek Leaves

MEAT

  • 1 lb Ground Pork
  • 3 lb Ground Beef
  • 1 lb Chorizo
  • 1 (6-7 lb) Pork Shoulder (pork butt)
  • 2 lb Chicken Tenders
  • 6 Chicken Breasts (boneless, skinless)
  • 8 Chicken Thighs (boneless, skinless)
  • 3-4 lb Whole Chicken
  • 3 lb Uncured Bacon
  • 16 slices Applegate Turkey Cold Cuts
  • 6 (6 oz) Wild Caught Mahi Mahi Filets
  • 8-10 oz Wild Caught Salmon Filet

 

HERBS / SPICES

  • Garlic Powder
  • Onion Powder
  • Oregano
  • Basil
  • Italian Seasoning
  • Smoked Paprika
  • Black Pepper
  • Parsley
  • Cayenne Pepper
  • Sea Salt
  • Red Pepper Flakes
  • Baking Powder
  • Baking Soda
  • Cinnamon
  • Nutmeg
  • Ginger
  • 1 Vanilla Bean

DAIRY

  • 7 dozen Eggs
  • Ghee

 

GROCERY

  • Hot Sauce
  • White Vinegar
  • Apple Cider Vinegar
  • Olive Oil
  • Balsamic Vinegar
  • 3 cans Full-Fat Coconut Milk
  • Pecans
  • Flax Seeds
  • Coconut Oil
  • Unsweetened Shredded Coconut
  • Roasted Cashews
  • Coconut Butter
  • Almond Flour
  • Potato Starch
  • Nutritional Yeast
  • 3 (8 oz) can Tomato Sauce
  • 1 (28 oz) can Diced Tomatoes
  • 1 (6 oz) can Tomato Paste
  • 1 can or carton Chicken Stock (no added sugar)

Get the rest of the Weekly Meal Plans here:

Reset with a Whole30 {Complete Meal Plan for Week 1}
Reset with a Whole30 {Complete Meal Plan for Week 2}
Reset with a Whole30 {Complete Meal Plan for Week 3}
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14 Comments on “A Clean 2015: Whole30® Meal Plan {Week 4}

  1. Erin

    No worries! I’m actually a few days behind, so it will work out fine for me. I think it’s great that you are even sharing your meal plans with everyone. Thank you!

    Reply
    1. Kendra Benson

      Unfortunately, I had to take a hiatus from recipe development. I have replaced the coconut lime chicken with another chicken recipe on the site and updated the shopping list to reflect the new plan. Thanks.

      Reply
  2. rose lehmann

    My question is : Do you make the meals and ship them or do we by the food and make it. How about desserts. Thank you, Rose Lehmann

    Reply
  3. Jennifer Flakne

    Hi, there! I see you use bacon quite often in your recipes. I am curious where you can find uncured bacon that doesn’t have sugar in it? I have looked at four different grocery stores, including Trader Joe’s, our local health food store that buys only local meat, and Whole Foods. I cannot find it anywhere. I looked online and it cost more to ship than the actual meat. Is there somewhere that sells it at a reasonable cost? Thanks!

    Reply
  4. Maria

    I am preparing for a Whole30 and came arcoss your site. I am so excited to find a paleo blog with meal plans and shopping list for more then 1-2 people! Your recipes look great and seem simple enough for a busy family to put together. Thank you!

    Reply
    1. Kendra Benson

      Unfortunately, I had to take a hiatus from recipe development. I have replaced the coconut lime chicken with another chicken recipe on the site and updated the shopping list to reflect the new plan. Thanks.

      Reply
  5. gonzo

    I think she is no longer here.. perhaps her Whole 30 didn’t do her any good but I like the recipes and will use them.. a shame she abandoned the site and everyone though.. !

    Reply
  6. Jessica

    Just wanted to say THANK YOU for this site! I am starting Whole 30 on Monday and was completely overwhelmed. But your meal plans and recipes have made it seem much more doable! THANK YOU!

    Reply

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