The Easiest Way to Jumpstart Your Metabolism & Kill Cravings
Reset and cleanse your body with budget-friendly & easy meal plan
I’ll be honest, I’m not really one of those New Year’s “resolutions” type of people. I prefer to just set healthy goals year-round, not limiting myself to waiting for a specific time of year to start fresh. Time is relative and why should we bother waiting for the “right” time to start over? But all that said, here I am, January 1st just a day away, and I’m “resolving” to start the new year better than I’m ending the old one.
The holidays have been rough on my self-control. I’ve upset myself on enough occasions and know that I need to get my nutrition back in check. It’s easy for me to blame my job on my lack of getting to the gym or having the time to plan and prepare nutritious meals, but the fact of the matter is this: I’m just being lazy. So, it’s time to reset, and what better way to do that than with a Whole30?
I have had success twice before and know that although it will be tough in the beginning (possibly really tough this time around) that in the end it is always worth it. It’s not just my body that benefits, but my mind as well. I have more control over my food, instead of food having control over me. It’s actually quite a magical effect and I’m looking forward to feeling it by the end of the month.
Ideally, I won’t be on this journey alone. I asked you on Facebook if you’d be joining me and based on your responses, it looks like I won’t have to do this on my own. I’m looking forward to seeing your success as well and hope you’ll share it with me on Facebook, here in the comments, and on Instagram as well. If you do share your Whole30® journey on Instagram, be sure to use the hashtag #OPLwhole30.
To get you started, it might help you to check out my past Whole30 blog posts and read about what exactly it is, as well as some tips that will help you succeed:
- You’ve Made The Decision To Try Paleo, Now What?
- My Whole30 Experience
- The Whole30 – A 30 Day Visual Guide to Clean Eating
You may notice that the following meal plan does not include any snacks like my previous Whole30 meal plans included. This is because technically, snacking isn’t really something you should do while on a Whole30. Just be sure you’re getting enough food at each meal (which may be hard at first) and you won’t need to snack. If you do feel the need to eat something between meals, I prefer to keep cut-up veggies on hand so I’ve got something easy and quick nearby and I am not tempted to grab something non-Whole30.
Whole30 Weekly Meal Plan: Week 1
|Day 1||Fried Eggs, Sweet Potato Hashbrowns1, and Breakfast Sausage Patties||Chicken Bacon Salad w/ Olive Oil and Balsamic Vinegar||Taco Salad|
|Day 2||Aidell’s Sausage (or other Whole30-approved sausage), Sauerkraut, and Bell Peppers2||Leftover Taco Salad||50/50 Bacon Bison Burgers & Skillet Sweet Potatoes|
|Day 3||Egg Muffins||Leftover 50/50 Bacon Bison Burgers||Coconut Curry Chicken w/ Cauliflower Rice3 & Egg Drop Soup|
|Day 4||All-Day Frittata||Leftover Coconut Curry Chicken||Beefy Ratatouille|
|Day 5||Leftover All-Day Frittata||Leftover Beefy Ratatouille||Slow Roasted Pork Shoulder & Bacon Balsamic Brussels Sprouts4|
|Day 6||Pork Scramble5||Leftover Slow Roasted Pork Shoulder & Bacon Balsamic Brussels Sprouts4||Slow Cooker Rotisserie Chicken & Best Roasted Veggies|
|Day 7||Fried Eggs, Sweet Potato Souffle, & “Baked” Cinnamon Apples||Chicken Bacon Salad w/ Olive Oil and Balsamic Vinegar||Creamy Lemon Artichoke Chicken|
Meal Plan Notes:
1 Sweet Potato Hashbrowns – I don’t currently have a written recipe for this, I just take a peeled sweet potato, shred it in my food processor 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.
2 Sausage, sauerkraut, and peppers – Just 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.
The Week 1 Meal Plan, at a glance:
Week 1 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.
- 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.
Meal Plan Week 1 Grocery List
Please note that this grocery list is for 2 adults and 3 children. We eat a lot of eggs, that is not a typo. 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.
- 7 Apples
- Small bag of Grapes
- 4 Bell Peppers (not green)
- 1 Hot Pepper (your preference)
- 8 Yellow Onions
- 3 bulbs Garlic
- 7 Sweet Potatoes
- 3 Beets
- 1 bunch Bananas
- Mixed Salad Greens
- 5 lb bag Carrots
- 3 Cucumbers
- 2-3 lb Brussels Sprouts
- 1 large Eggplant
- 2 Zucchinis
- 10 Plum Tomatoes
- 2 Limes
- 1 Lemon
- 2 heads Cauliflower
- 2 heads Broccoli
- 1 head Iceberg Lettuce
- Romaine Lettuce
- 3 Avocados
- 1 jar Sauerkraut (we prefer Bubbies)
- Salsa (no added sugar)
- 7 Dozen Eggs
HERBS / SPICES
- Sea Salt
- Black Pepper
- Ground Cinnamon
- Ground Nutmeg
- Ground Ginger
- Dried Basil
- Garlic Powder
- Onion Powder
- Smoked Paprika
- Dried Parsley
- Dried Mustard
- Cayenne Pepper
- Chili Powder
- Red Pepper Flakes (optional)
- Mild Yellow Curry Powder
- 3 lb Bacon
- 2 lb Chorizo Sausage
- 1 lb Ground Pork
- 6-7 lb Pork Shoulder
- 4 lb Ground Beef
- 3 lb Chicken Tenders
- 1 Whole Chicken
- 12 Chicken Thighs (boneless, skinless)
- 1 pkg Aidell’s Chicken Apple Sausage
- 3 cups Olive Oil or Avocado Oil
- Coconut Oil
- 3 cups Balsamic Vinegar (no added sugar)
- 1 can Black Olives
- 3 cans Full-Fat Coconut Milk
- 10 cups Chicken Stock (no added sugar)
- 2 (8 oz) cans Tomato Sauce
- 1 (6 oz) can Tomato Paste
- 1 (28 oz) can Diced Tomatoes
- Arrowroot Starch
- Sunflower Seeds, shelled
- Flax Seeds
- Unsweetened Shredded Coconut
- 32oz Artichoke Hearts (in water only, no flavors)
Get the rest of the Weekly Meal Plans here: