A Clean 2015: Whole30® Meal Plan {Week 1} + Grocery List
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A Clean 2015: Whole30® Meal Plan {Week 1}

4-Week Whole30 Meal Plan & Grocery List

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:

 

Reset with a Whole30 {Complete Meal Plan for Week 1}

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

Breakfast Lunch Dinner
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:

Chicken Bacon Salad | Our Paleo Life
Paleo Taco Salad | Our Paleo Life
50/50 Bacon Bison Burgers | Our Paleo Life
Skillet Sweet Potatoes | Our Paleo Life
Spicy Egg Muffins | Our Paleo Life
Coconut Curry Chicken | Our Paleo Life
Egg Drop Soup | Our Paleo Life
All Day Frittata | Our Paleo Life
Beefy Ratatouille | Our Paleo Life
Slow Roasted Pork Shoulder | Our Paleo Life
Bacon Balsamic Brussels Sprouts | Our Paleo Life
Slowcooker Rotisserie Chicken | Our Paleo Life
Best Roasted Veggies | Our Paleo Life
Mini Sweet Potato Souffles | Our Paleo Life
Baked Cinnamon Apples | Our Paleo Life
Creamy Artichoke Lemon Chicken | Our Paleo Life

 

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.

PRODUCE

  • 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
  • Chives
  • 1 jar Sauerkraut (we prefer Bubbies)
  • Salsa (no added sugar)

DAIRY

  • 7 Dozen Eggs
  • Ghee

 

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
  • Cumin
  • Oregano
  • Red Pepper Flakes (optional)
  • Mild Yellow Curry Powder

MEAT

  • 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

 

GROCERY

  • 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
  • Pecans
  • Almonds
  • 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:

Reset with a Whole30 {Complete Meal Plan for Week 2}
Reset with a Whole30 {Complete Meal Plan for Week 3}
Reset with a Whole30 {Complete Meal Plan for Week 4}

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29 Comments on “A Clean 2015: Whole30® Meal Plan {Week 1}

  1. Erin

    Thank you for laying out these menus! I am starting a Whole 30 for the first time, and can’t tell you what a help this is.

    Reply
  2. David

    Awesome meal plan! Looking forward to the next few weeks too. Why do you wash the veggies in a eater bath with vinegar? Does the cinegar help them to not spoil?

    Reply
    1. Kendra Benson

      A lot of produce has coatings added to keep them from spoiling during transport as well as the regular grime and grossness that you find on veggies from a supermarket. The vinegar helps dissolve the coatings as well as getting rid of all the other nasties. And with berries, it actually does help them stay fresher longer.

      Reply
  3. Carri-Ann Norris

    I love your website and my husband are following your whole30 meal plan. When are you going to post week 2?

    Thanks

    Reply
  4. Ariana

    Hi,
    I’m a little behind so I’m actually doing day 1/wk 1 today and I noticed that in the chicken bacon salad there are almonds and sunflower seeds that are not on the shopping list. Just wanted to give you a heads up! Thanks for posting all of this great stuff!

    Reply
  5. Patti

    Hi,

    I am way behind on this but better late than never. I really like your site and how everything is laid out. Makes it super easy for a busy mom. I am not a big fan of curry anything. Any suggestions in substituting this meal?

    Thanks again!

    Reply
  6. Erin

    Looking to start the whole30, using your meal plan. Is the grocery list for 1 or more? I live alone and food storage space is tight. Thanks!

    Reply
  7. Julie

    Is there a printable version of the meal plans and/or grocery list? Thanks! Starting the Whole30 and LOVE your site. I’m not scared of what’s ahead because you have laid everything out so very well.

    Reply
  8. Allison

    Hi, LOVE your site I found it while searching for Whole30 recipes. I am also going to start Whole30 really soon. I already eat pretty healthy but with a trip my husband earned from work has got me extra motivated to drop a few.
    We have 4 children and none of us like Brussel sprouts or sauerkraut. I am sorry but we just can’t do it. I have tried but it will NOT go down. It’s torturous to me… I mean us. 😉 What else could we replace them with?

    Thank you and Keep up the great work!!!

    Reply
  9. Shannon

    I am lifethreateningly allergic to coconut. Any suggestions for coconut swaps in recipes? Almond milk is not as rich and I am not sure what to do to get a similar result. Thanks in advance for your suggestions.

    Reply
  10. Lori Taube

    Do you cut and store your potatoes in water for the week? I didn’t think they could be stored this way for longer than a day.. I’d love to know your experience with this!

    Thanks,
    Lori

    Reply
  11. Loraine

    Thank you, thank you, thank you. We are halfway through our whole 30 and I was dreading coming up with creative ideas for our family, who is getting very tired of eating this way, and I found your site. You saved me so much time and headache! Plus these recipes look so yummy I want to cook them all tonight, lol

    Reply
  12. Courtney

    Many of the lunches are left overs from the previous dinner – which seems great – but is that what your kids take to school for lunch also? Or do you make different lunch box meals for them?

    Reply
  13. Natasha

    Hi! Thanks for this it’s great. There’s no bison on the shopping list FYI. Also, I’m trying to figure out what all the carrots are for? <3

    Reply
  14. Monica

    I have done whole 30 multiple times, but without a meal plan…
    This was so great!! The grocery list was spot on. Not one thing went to waist.
    The meals were spectacular!
    I was prepared, organized and so pleasantly surprised how incredibly yummy the meals tasted!
    Made it super easy to stick with the program! I never felt I was ‘missing’ anything.

    Reply
  15. jaimee

    Hi! Excited to try this. If I am doing this for just 2 adults, do you think halving everything would be fine? Also, any other suggestions for snacks instead of cut up veggies?
    Thanks!

    Reply
  16. Joy

    What I love about your menus is that you actually use the leftovers the next day. Too many times I have tried to use menus that don’t take into consideration the fact that they have left you with a lot of leftover food.

    Reply
  17. Doris

    Hi Kendra,

    Love this site……!!!!! Keep up the great work that you have a laid out for us. I have tried to start this several times. But just scared of what to do. I used the shopping list yesterday and got everything I need. I encourage start today…wish me luck…..

    Reply

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