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Whole30 Meal Plan & Grocery List

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If you’ve been referencing an older Whole30 Meal Plan, we’ve got you covered.
2013 Meal Plan (week 1), (week 2), (week 3)
2015 Meal Plan (week 1), (week 2), (week 3), (week 4).

If you’re new here, keep reading…

The Whole30 is a 30 day plan for eating only food that is void of grains, sugars, legumes, soy, dairy and alcohol. It’s easy to consider the Whole30 as strict paleo but with slightly more restrictions.

With the Whole30 you’re advised to not count calories. When you’re all done with the program you should plan on strategically reintroducing non-Whole30 compliant foods. This will help you determine which foods negatively impact your body and allow you to track the effects of certain foods.

This blog post will help you prepare the right meal plan to help you along your journey. You also have access to the right grocery lists you need to make things as easy as possible. In this post you’ll better understand how the right Whole30 food list and plan can make everything easier.

4 Whole30 Meal Plans

It’s no secret that the Whole30 can be difficult at times. Knowing what meals to prepare is the key to success. We’ll provide you with several options in helping you prepare to your Whole30.

In addition to the 4 full Meal Plans in this post that include breakfast, lunch, and dinner for the full 30 days, we also have free blank printable templates to help you manage your meal plans and grocery lists or create your own.

Free 4-week Meal Plan Template (blank) Free Grocery List Template (blank)

If you want just the basic printable PDF, which includes the meal plans and grocery lists, but not the recipes, click the button below to download the 8-page printable.

Free 4-Week Meal Plan & Grocery List (no recipes)

To get the full 4-Week Reset Meal Plan and Grocery List Printable eBook, complete with all 60+ recipes for only $5, click the button below.

4-Week Reset Meal Plan & Grocery List eBook
Free Printables for Whole30 Meal Plans and Grocery Lists

Whole30 Meal Plan Week 1

Bacon Balsamic Brussels Sprouts {Whole30}
Creamy Lemon Chicken {Whole30}
Chicken Bacon Salad {Whole30}

Congratulations on your commitment to do a Whole30. This is a big and important step in your health, but it can also be overwhelming and difficult at first. These meal plans are complete with grocery lists and tips to help make the journey easy and delicious.

You may notice that the following meal plans do not include any snacks. 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 as you adjust to eating whole, real food and no processed “foods”) and you won’t need to snack. If you do feel the need to eat something between meals, try to keep some cut-up veggies on hand so you’ve got something easy and quick nearby and aren’t tempted to grab something non-Whole30.

Skip to Week 1 Meal Planning Tips Skip to Week 1 Grocery List
 BreakfastLunchDinner
Day 1Fried Eggs, Sweet Potato Hashbrowns1, and Breakfast Sausage PattiesChicken Bacon Salad w/ Olive Oil and Balsamic VinegarTaco Salad
Day 2Aidell’s Sausage (or other Whole30-approved sausage), Sauerkraut, and Bell Peppers2Leftover Taco Salad50/50 Bacon Bison Burgers & Skillet Sweet Potatoes
Day 3Egg MuffinsLeftover 50/50 Bacon Bison BurgersCoconut Curry Chicken w/ Cauliflower Rice3 & Egg Drop Soup
Day 4All-Day FrittataLeftover Coconut Curry ChickenBeefy Ratatouille
Day 5Leftover All-Day FrittataLeftover Beefy RatatouilleSlow Roasted Pork Shoulder & Bacon Balsamic Brussels Sprouts4
Day 6Pork Scramble5Leftover Slow Roasted Pork Shoulder & Bacon Balsamic Brussels Sprouts4Slow Cooker Rotisserie Chicken & Best Roasted Veggies
Day 7Fried Eggs, Sweet Potato Souffle, & "Baked" Cinnamon ApplesChicken Bacon Salad w/ Olive Oil and Balsamic VinegarCreamy 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.

Whole30 Meal Planning Prep Tips (Week 1):

  • 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.

Whole30 Grocery List (Week 1)

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 a family of 5, 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)

Refrigerated

  • 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)
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Whole30 Meal Plan Week 2

Chicken Bacon Ranch Skillet {Whole30}
Crispy Bacon Broccoli {Whole30}
Crockpot Minestrone Soup {Whole30}

You’ve made it past week 1, congratulations! Typically, the first week is always the most difficult, so getting over that hurdle is quite the accomplishment. The detox/carb flu stage can be rough, depending on how your diet was prior to starting the Whole30, so it may be worse for some than for others.

Also, as you’re probably aware of by now, leftovers play a big part in these meal plans. Make enough dinner the night before so you can just eat leftovers for lunch and not have to worry about planning and preparing an extra 7 meals each week. This will take a huge load off your shoulders and make the Whole30 much more enjoyable.

Skip to Week 2 Meal Planning Tips Skip to Week 2 Grocery List
 BreakfastLunchDinner
Day 8Scrambled Eggs, Bacon, 1/2 Bell PepperLeftover Creamy Lemon ChickenStuffed Peppers
Day 9Mini Sweet Potato Souffle, Fried Eggs, Fresh Seasonal FruitLeftover Stuffed PeppersChicken Nuggets with Balsamic Ketchup & Crispy Bacon Broccoli
Day 10Fried Eggs & Jalapeño Poppers (1/2 batch)Crispy Chicken Salad (using leftover Chicken Nuggets)Sloppy Joes & Simple Green Beans1
Day 11Spicy Scrambled Egg HashLeftover Sloppy Joes & Green BeansChicken Bacon Ranch Skillet & Asparagus Potato Hash
Day 12Fried Eggs & Leftover Asparagus Potato HashLeftover Chicken Bacon Ranch & Fresh VeggiesBacon Bison Chili
Day 13Eggs in a NestLeftover Bacon Bison ChiliChicken Broccoli Bake
Day 14Fiesta Scrambled Eggs & Country PotatoesLeftover Chicken Broccoli BakeMinestrone Soup

Meal Plan Notes:

1 Simple Green Beans – No written recipe: Boil a large pot of salted water, add as many green beans as you want (make sure to cook enough for leftovers), boil for 2-3 minutes, strain water, drizzle a little olive oil and sprinkle with a little salt. Serve hot.

Whole30 Meal Planning Prep Tips (Week 2):

  • 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. For soup and chili ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting.
    • 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.
  • Prepare bacon in advance and save your grease. Not only should you always be doing this, but you’ll need it for the Crispy Bacon Broccoli.
  • For Country Potatoes, bake and refrigerate the potatoes at least 1 day in advance. This is crucial to the recipe and will also save you time in the morning.
  • Prepare Jalapeño Poppers at least a day in advance so you can just heat them up in the morning.
  • 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.

Whole30 Grocery List (Week 2)

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 a family of 5, 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

  • 8 Bell Peppers
  • 1 Yellow Onions
  • 2 Shallots
  • 5 Sweet Potatoes
  • 4 lb White Potatoes
  • 1 bunch Bananas
  • 7 Jalapeño or Fresno Peppers
  • 1 Lemon
  • 2 Limes
  • White Mushrooms
  • Green Beans (as much as your family will eat + some for leftovers)
  • 1 bunch Asparagus
  • 2 Zucchini
  • Carrots (for snacks)
  • Celery (for snacks)
  • Cucumbers (for snacks)
  • 4 heads Broccoli
  • Seasonal Fruit of choice (enough for one breakfast)
  • Dill (fresh or freeze-dried)
  • 1 bulb Garlic
  • Mixed Salad Greens
  • 1 Apple
  • 2 Plum Tomatoes

DAIRY

  • 6 dozen Eggs

 

Frozen

  • 1 Frozen Spinach

 

HERBS / SPICES

  • Baking Soda
  • Bay Leaves
  • Cinnamon
  • Ground Nutmeg
  • Chili Powder
  • Chipotle Pepper
  • Cayenne Pepper
  • Salt
  • Cumin
  • Dried Parsley
  • Oregano
  • Basil
  • Smoked Paprika
  • Black Pepper
  • Garlic powder
  • Onion powder
  • Allspice

MEAT

  • 4-1/2 lb Bacon
  • 3 lb Ground Beef
  • 1 lb Ground Bison (or an extra lb of ground beef)
  • 3 large Chicken Breasts
  • 14 Chicken thighs (boneless, skinless)
  • 1-1/2 lb Chorizo

 

GROCERY

  • 1/3 cup Pecans
  • 1/2 cup raw cashews
  • 1/3 cup Flax seeds
  • Coconut Oil
  • 4 cups Olive Oil
  • Unsweetened Shredded Coconut
  • Nutritional Yeast
  • Arrowroot Starch
  • (3) 4 oz can Diced Jalapeños
  • (5) 14 oz can Diced Tomatoes
  • (4) 6 oz cans Tomato Paste
  • 1-1/3 cup Balsamic Vinegar (no added sugar)
  • Can of Black Olives
  • Yellow Mustard
  • 1 can Full-Fat Coconut Milk
  • 28 oz carton Chicken/Vegetable broth (no added sugar)

Whole30 Meal Plan Week 3

Eggs in a Nest {Whole30}
Fiesta Eggs & Country Potatoes {Whole30}
Halfway there!! How are you doing? Are things getting any easier for you? You should be past the hard part and be well on your way to change and healing your body. I hope you’re starting to feel the positive effects of the Whole30 by now. If not, you will soon, I promise.

If you find that you eat more than you planned at dinner, and don’t have any leftovers, my fallback is always Chicken Salad, tuna salad, egg salad, or a simple green salad. Something simple and you can’t go wrong with any of those. I didn’t include ingredients in the Grocery List for these extras, but maybe something to keep on hand just in case, you know?

Also, Week 3 and 4 will have 8 days each, rather than 7, to make sure there are a full 30 days in this 4-week meal plan.

Skip to Week 3 Meal Planning Tips Skip to Week 3 Grocery List
 BreakfastLunchDinner
Day 15Fried Eggs, Bell Pepper Sticks, Leftover Country PotatoesLeftover Minestrone Soup50/50 Bacon Bison Burgers, Skillet Sweet Potatoes
Day 16Spicy Egg Muffins (1/2 batch), "Baked" Cinnamon ApplesLeftover 50/50 Bacon Bison Burgers and Skillet Sweet PotatoesTaco Salad
Day 17Fried Eggs, Mini Sweet Potato SouffleLeftover Taco SaladPaleo Spaghetti Sauce and Zoodles
Day 18Eggs In A Nest, Instant Strawberry YogurtLeftover Paleo Spaghetti Sauce and ZoodlesCreamy Chicken Noodle Soup
Day 19Fiesta Scrambled Eggs and Breakfast SausageLeftover Creamy Chicken Noodle SoupCrockpot Beef Stew
Day 20All-Day FrittataLeftover Beef StewArtichoke Meatloaf, Roasted Asparagus, Leftover Mini Sweet Potato Souffle
Day 21Leftover Artichoke MeatloafEasy Egg SaladEasy Peasy Chicken Thighs, Best Roasted Veggies
Day 22Aidells Sausage, Sauerkraut, Bell Peppers1Chicken Bacon Salad with Hard-Boiled Eggs from the Easy Egg Salad and Chicken Thighs; Olive Oil and Vinegar DressingSmokey Bacon Chicken Thighs, Bacon Balsamic Brussels Sprouts

Meal Plan Notes:

1 Sausage, sauerkraut, and peppers – No written recipe: 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.

Meal Planning Prep Tips (Week 3):

  • 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. For Chicken Noodle Soup, Beef Stew, and Taco Salad ingredients, portion them out separately so they are ready to dump in the pot without any extra measuring or cutting the night of.
    • 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.
  • ALWAYS save your bacon grease. It’s a great cooking fat and is needed for the Easy Peasy Chicken Thighs.
  • Prepare the Eggs In A Nest, Egg Muffins, and Mini Sweet Potato Souffles in advance. All 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 a couple extra hard-boiled eggs so you can have some for the Chicken Bacon Salad.
  • 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.

Grocery List (Week 3)

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 a family of 5, 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 Bell Peppers
  • 1 Hot Pepper
  • 8 Yellow Onions
  • 7 Apples
  • 10 Sweet Potatoes
  • 1 Banana
  • 1 Lemon
  • 2 Limes
  • 1 bulb Garlic
  • 3-4 Avocados
  • Mixed Salad Greens
  • Romaine Lettuce
  • Iceberg Lettuce
  • 3-4 Tomatoes
  • 6-7 large Zucchini
  • 5 lb bag of Carrots
  • 2-3 Cucumbers
  • 1 bunch Skinny Asparagus
  • 1 head Cauliflower
  • 2 small heads Broccoli
  • 3-4 lb Brussels Sprouts
  • 2-3 Beets
  • Grapes
  • Celery
  • Chives (freeze dried is fine)
  • Sauerkraut
  • Salsa (no added sugar)

MEAT

  • 7 lb Grass-Fed Beef
  • 1.5 lb Beef Stew Meat
  • 2 lb Chorizo
  • 1 lb Ground Pork
  • 3.5 lb Uncured Bacon
  • 1 pkg Aidells Chicken Apple Sausage
  • 1 (3-4 lb) Whole Chicken (or chicken pieces)
  • 14 Chicken Thighs (bonesless, skinless)

 

HERBS / SPICES

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

DAIRY

  • 6 dozen Eggs

 

FROZEN

  • 1 small bag Frozen Strawberries

 

GROCERY

  • At least 3 cups Olive Oil
  • Coconut Oil
  • Pecans
  • Blanched Slivered Almonds
  • Sunflower Seed Kernels (raw)
  • Flax Seeds
  • Unsweetened Shredded Coconut
  • Balsamic Vinegar
  • 4 cans Full-Fat Coconut Milk
  • 1 can Black Olives
  • 2 (8 oz) can Tomato Sauce
  • 1 (6 oz) can Tomato Paste
  • 1 (28 oz) can Diced Tomatoes
  • 24 oz Beef Broth (no added sugar)
  • 1 small can/carton Chicken or Vegetable broth (no added sugar)
  • 14 oz can Artichoke Hearts (in water)
  • 1 small jar Dill Pickles (no sugar added)
  • Arrowroot, Tapioca, or Potato Starch
  • Nutritional Yeast
  • Fruit-Juice Sweetened Dried Cranberries (can leave out if you can’t find juice-sweetened)
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Whole30 Meal Plan Week 4

Asparagus Potato Hash {Whole30}
Beefy Ratatouille {Whole30}
The home stretch! Week 3 is over and now there are only 8 days left. At the end, on Day 31, you’ll probably want to reward yourself. 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, or go out on a (kidless) date with my husband. 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.

Skip to Week 4 Meal Planning Tips Skip to Week 4 Grocery List
 BreakfastLunchDinner
Day 23Fried Eggs & Breakfast SausageLeftover Smokey Bacon Chicken Thighs & Mixed Greens Salad1Chicken Broccoli Bake
Day 24Chicken Bacon Ranch OmeletteLeftover Chicken Broccoli BakeCashew Crusted Mahi Mahi & Asparagus Potato Hash
Day 25Fiesta Scrambled Eggs & Country PotatoesTurkey BLTA Roll-UpsSalmon Cakes & Guacamole
Day 26Leftover Salmon Cakes with Fried EggsChicken Bacon SaladPaleo Spaghetti Sauce & Zucchini Noodles
Day 27Sweet Potato Souffle, Fried Eggs, & "Baked" Cinnamon ApplesLeftover Spaghetti (make fresh Zucchini Noodles)Beefy Ratatouille
Day 28Scrambled Eggs, Bacon, & 1/2 Bell PepperLeftover Beefy RatatouilleCreamy Chicken "Noodle" Soup
Day 29Spicy Egg MuffinsLeftover Creamy Chicken "Noodle" SoupPork Shoulder & Skillet Sweet Potatoes
Day 30Fiesta Scrambled Eggs & Fresh FruitLeftover Pork ShoulderCinnamon Lemon Pepper Chicken & Best Roasted Veggies

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.

Meal Planning Prep Tips (Week 4):

  • 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.

Grocery List (Week 4)

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 a family of 5, 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)

Whole30 Meal Plan & the Whole30 Grocery Lists are brought to you by Our Paleo Life. Let me know if you have any questions (in the comments), I’d be happy to help.

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93 Comments on “Whole30 Meal Plan & Grocery List

  1. Autumn

    This is awesome! Thank you so much for sharing your Whole 30 meal plan! I’m on day 2 of my first Whole 30 and your meal plan is a lifesaver!

    Reply
  2. Debbie McIntire

    Thanks so much for all of this information! Just curious… because I’ve not completely read through all of their books, and I can be legalistic about eating plans. Do you know if info you have given here is in compliance with the Whole 30 plan of Dallas and Melissa Hartwig? If not completely in compliance, I’m sure it’s very similar.

    Reply
    1. Kendra Benson

      I’ve tried to keep as close to compliant-Whole30 as I am aware. Some of my recipes contain non-Whole30 items but they are marked as such (for example, some have vanilla which is not-allowed on the Whole30, so it’s noted to omit for Whole30-compliance).

      If you have any questions about a particular recipe, please don’t hesitate to ask.

      Reply
  3. Kimberly

    What a labor of love! You are wonderful for sharing all of this with world 🙂 This is our first 30 go around. Will start Sunday. Really excited! Thanks again! ♡♡♡

    Reply
    1. Kendra Benson

      Hi Brittany. The meal plans are for 2 adults and 3 children. If you like larger portions for both dinner and leftover lunches, you could probably leave it as-is. Otherwise, I’d cut it in half for just 2 adults.

      Reply
      1. Hilary

        We are a family of 5 and I’m so happy to see that these meal plans can work for our family. Thank you!

        Reply
  4. Toni

    This is great! I’m having trouble printing the plan though…. any suggestions. Also, in case your not aware… the ads are very annoying, they cover up way too much of you content.

    Thanks!

    Reply
    1. Kendra Benson

      Hi Toni. We are working on a printable format. Also, sorry about the ads. I haven’t noticed any of them covering the content. I’ll look into it.

      Reply
  5. Gina

    Hi is there an easy way to print the weekly menu and shopping list?
    And thank you so much, this is an awesome site and I can’t believe it’s free. You’re a star.

    Reply
    1. Kendra Benson

      Thank you, Gina! As of right now, there isn’t a perfect way to print. We are working to take care of that.

      Reply
  6. Megan

    This is awesome thanks for making this!! So for the days that where you have the leftovers from the previous days do the recipes need to be doubled or is there enough in the original recipe for the following day, if that makes sense.

    Reply
    1. Robyn Beach

      I’ve only been able to get it at Walmart, their brand, low sodium, but found that some stores sell it with sugar and others do not!

      Reply
    2. Chris

      If you go to the Whole30 site, they have recommended brands. Whole Foods usually has at least one of those brands. The Whole30 site also gives you the web sites for those brands so you can order it that way.

      Reply
  7. Robyn Beach

    Im about to do a new round, but I am on a budget. Your plan looks amazing and I would love to do it, but Im worried about cost. Do you know about how much each week cost you to do?

    Reply
    1. Jen

      I would be willing to help. I wonder if a few of us could split up the grocery list, and each put some of it together, and then come back to complete it? How awesome would that be!

      Reply
      1. Kendra Benson

        I started the printable version, but life got in the way and I haven’t been able to complete it just yet. I am hoping to add it to this page soon.

        Reply
        1. Jessica

          I understand that completely! I’m a new mom to a 4 month old so eating healthy hasn’t been easy for me because I’m so tired (and lazy now). I’m so excited I found this. I really appreciate all the time you put into doing this!! I’m excited to check it out! Thanks!!

          Reply
  8. Jen

    I can not believe this! Someone recently chewed me out for being unable to afford $25/week for something I need. I’m sorry, but I was born with spina bifida and became permanently disabled at 29, after working since 17! Then, my wonderful caregiver became extremely ill, kept working to afford our lifestyle, but finally his body gave out. Now I’m His caregiver, so our money is overly Tight!
    But guess what … I read over your plan, and I think we can afford it! I’ve been praying for some sort of healthy diet to come our way that we could actually afford. It looks like you’ve provided this for us, so I can’t begin to thank you!
    Something in particular I love is how it *is* so restrictive with the bad items. One of my husband’s problems is non-alcoholic cirrhosis. He’s aged so badly, and if I can pinpoint foods — ones which make him feel good and ones that make his day more painful — this could be perfect for him!
    Again, my sincerest thanks.

    Reply
  9. How To Have A Healthy Attitude Towards Food - CSG Fitness

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  11. sherry

    I was so happy to find your whole30 menu, this is the first time on this plan and mid week 2 I was at a loss of what to eat. I am great at counting carbs but this is all new and couldn’t use my old standby meals. MY reason for doing this is I want to get the fake sugars out of my daily life and this was a great way to jump start this for me. meal planning is a lot of work and thank you

    Reply
  12. Sarah M.

    For everyone trying to get a printable version of this, my husband installed an extension from http://www.printfriendly.com on my computer. It allows you to take any website, delete the info you don’t want (in this case I deleted the pictures and nonessential text), and then print it. (I think you can also save it as a PDF if you want it for future reference.) It ended up being 15 clean pages rather than 26 crazy ones if I had printed straight from the website. Hope that helps! (And thank you, thank you, thank you, Kendra, for all the hard work you put into this! It’s a massive time saver and the recipes look very yummy and uncomplicated!)

    Reply
    1. Kendra Benson

      You are very welcome, and thank YOU for the print-friendly tip. I am thisclose to having the 8-10 page PDF printable ready, but this is great help in the meantime.

      Reply
    1. Kendra Benson

      This meal plan relies pretty heavily on eggs, I can’t really offer detailed replacements without having to rewrite the meal plan. You could make more of the dinners or lunches and eat those for breakfast. We do that quite often.

      Reply
  13. Anita

    I would love to access a downloadable file that has the plan along with the recipes…I tried doing my own copy/paste with them but it wasn’t working and my Word doc. closed out after I had almost all of Week 1 recipes copied. 🙁

    Do you know when that will be available for download?

    Thanks so much for supplying this!! I have looked around at several places and it’s very hard to find information that isn’t chopped up giving you just a sneak peek.

    ~Anita

    Reply
    1. Kendra Benson

      Hi Anita. The printable download is available right now. It’s up towards the top of this post, just click the red button.

      Reply
  14. Danielle

    I wanted to say thank you. I have been struggling on where and how to start Paleo/Whole 30. This is just what I needed. I very much look forward to any new plans you put out.

    Reply
    1. Kendra Benson

      Of course. This meal plan isn’t meant to be written in stone. Definitely adjust the meals and ingredients for your particular needs.

      Reply
  15. Amanda

    I’m so excited to have stumbled across your blog and your meal plans. I’ve been wanting to do the whole 30 for a while, but as a busy Mom and dayhome provider I didn’t want to put even more time and effort into increasing recipe sizes and altering grocery lists to accommodate more than one person. Since you’ve done the work for me for a family of 5 I can’t make any more excuses!

    Reply
  16. Shannon

    Your week 1 grocery list seems to have left out the bison. I’m just going to sub something in from week 2, but though you’d want to know. 🙂

    Reply
  17. Sharon

    Hi. I’m just getting started with Whole 30 and your recipes look amazing. However I can’t open the zip files. Even though it says PDF version it still opens up as a zip. Any suggestions on how I can open and print these files? Thank you!

    Reply
    1. Kendra Benson

      Hi Sharon. The PDF files are zipped to compress them a bit so it’s not such a large file. What error do you get when trying to open the file? It should just extract the PDF and you can print it from there.

      Reply
  18. Jennifer

    This is such a comprehensive site! Thanks for doing all the leg work! Are the recipes for 1 serving (1 person)?

    Reply
  19. Caylea Breen

    Thank you so much for sharing all of this!! My husband and I are starting Whole30 Monday and I have been searching the internet for delicious recipes that aren’t overly complicated! Your meals plans are awesome, definitely the best I’ve seen. The grocery lists you provided are a nice touch too! Thank you!!

    Reply
  20. Lisa

    I plan to start this after I go to the store friday, but I am wondering if you have a download of the recipies used 8n the 4 week plan? It would be quite helpful to have that or for it to be in with the meal plan and grocery list. Thank you

    Reply
    1. Kendra Benson

      I don’t have that included in a download, but there is a print button on each recipe. Hopefully that helps. Good luck on your Whole30 🙂

      Reply
  21. Lora

    Thank you so much for doing this! I feed 2 adults and 2 teens, so your proportions should be perfect for us! I am excited to do my first Whole30, and your lists will make it so much easier. Thank you again for your time and effort in putting this together 🙂

    Reply
  22. KARINA

    Hi Kendra,

    I will be starting my first Whole30 this upcoming Monday with my husband a group of girlfriends. I am so excited and cannot wait to see results!

    I have one worry, I’m not sure if cutting the groceries by half will be sufficient food for lunch the next day (it’s two of us-will be for my husband & I). What do you advise?

    Reply
    1. Kendra Benson

      Most of these recipes give us enough dinner for our family and then leftovers for my husband and I (I make a separate lunch for the kids most times). If you both eat normal-sized portions, you would probably be fine to cut it in half and have enough for leftovers. But if you tend to eat larger portions, I’d err on the side of caution and just go with the full amount.

      Reply
      1. Karina

        Thank you so much for your quick reply! I’ve been halving it and it’s been working just fine.

        Do you ever plan on publishing a book based on this plan?

        Reply
      2. cynthia

        Is your 30 deal meal plan and grocery list along with recps in some type of book form.. Tried copying but it did not work. I have med, carb problems and need to cut sugar and grains from diet.This seems to be what I need. Thank you for sharing.

        Reply
        1. Kendra Benson

          I don’t have a book form of this plan, but there is a printable PDF at the top of this post. It includes the meal plan and grocery lists, but the recipes would have to be printed out separately.

          Reply
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  24. Nicky

    Hi!…I recently have been tested for food allergies(sensitivity) which includes no dairy, poultry or eggs, lamb, carrots, green beans, no beans, no bread yeast, cashews, pecans or sunflower/safflower…lol…I also have to be gluten free but that doesn’t matter since I can’t have gluten free products because I am allergic to those products also. To add no pineapple oranges salmon or tuna most fish except cod. Last but not least no black or green teas…so needless to say I’m just looking for some new ideas can you help.

    Reply
  25. Haven

    Thank you so much for this post! I haven’t found anything on While30 for 2 adults and 3 kids. So I have struggled. Thank you! We will be starting this June 1!

    Reply
  26. Whole 30 Recipes – Site Title

  27. Sam

    Just so you are aware you totally numbered the last few days wrong…or atleast that I can see. It goes from 22 to 26 and then to 29 and 30 instead of 27 and 28.

    But regardless of that I love the recipe choices! Thank you.

    Reply
    1. Kendra Benson

      Thanks for letting me know! It was only happening on phones, not on larger screens, so it must have been overlooked. I fixed it.

      Reply
  28. Kylie K

    This is by far the best meal plan I found! It has flavor and variety, both of which I NEEDED in planning meals. My husband even ate all of this, and he tends to be picky. I did deviate from it more and more as the weeks went by to fit time and schedule and inspiration, but from the ingredients I got to match this plan, I had plenty to work with and was able to still feed us while following Whole30 guidelines and finish the program. Thanks so much for putting this together!!!!

    Reply
  29. Tiffany

    Thank you so much for taking the time to make this possible for the rest of us. My husband and I just started and it’s going well. I just had a question about the chicken nuggets with honey mustard. If I am doing the Whole30 I am not allowed to have the honey mustard correct? It is on the meal plan is why I am asking. Thanks

    Reply
    1. Tiffany

      Sorry, it was in the recipe portion, not the actual meal plan. The meal plan has the ketchup which I know we can have so I guess I answered my own question. Thanks.

      Reply
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  31. Cary

    What lunches do you usually make for your kids? Do they eat Whole 30 with you? I have 4 kids ages 5-11 and I know they would baulk at eating the leftovers for lunch (if we had any!). Thanks so much for all this info and recipes and meal plan, let alone grocery lists!!! You are blessing me and so many people!!!!!

    Reply
    1. Kendra Benson

      I usually do a variation of school lunches for the kids (even if it’s not during the school year. My oldest has done the Whole30 with me, and the 2 younger ones just eat what I cook, so I guess they have too, though we weren’t overly strict with their extracurricular food choices during our Whole30.

      Here are some kids lunch inspiration:
      1) https://www.ourpaleolife.com/kids-paleo-lunches/
      2) https://www.ourpaleolife.com/paleo-lunch-inspiration/

      Reply
  32. Megan

    Thank you so much for putting this all together and making it so easy to access and print. My husband and I are just starting week three and love the results we are seeing.
    I have had to be gluten free for the last ten years, with my husband “playing” along, but not necessarily following closely. He has seen however a huge difference now – for the better, not having the gluten in his diet these past few weeks. In addition to taking out the alcohol, we were really worried about taking out the dairy. As much as we used to “live” on dairy – we are realizing that it has played a big part in our carrying extra, unnecessary pounds. These recipes are full and flavorful enough, that it has made it easier to jump in and follow the Whole30 plan without wanting to cheat. 50% OF THE WAY – WE CAN DO THIS!

    Question though, what else can we drink aside from coffee with coconut milk, water, and seltzer?

    Megan and Adrian

    Reply
    1. Kendra Benson

      Thank you so much for your wonderful testimonial! I’m so glad to hear you guys are having such great results. I never really drink anything other than water and kombucha (not even milk, soda, or alcohol) even when I’m not on a Whole30, so that’s all I ever drank. If you are missing milk, you could try making your own almond milk (since the store-bought stuff is hard to find without sugar or carageenan). Other than that, I think it’s probably best to stick with water (maybe even infused with citrus, cucumbers, or fruits).

      Reply
      1. Barbara Flatley

        I need to know how much of each food can be eaten at a meal, i.e., what are the portions suggested?

        Reply
  33. kelly

    Hi, I am new to the Whole 30. Love this site. Is there an easy place to find the recipes for the above meal plan?

    Thanks

    Reply
  34. Sarah

    I am currently prepping for my second Whole 30. I have 3 kids with the youngest being just about 6 months, so I’m taking the time to plan out the first month as well as the reintro month. I am so pleased that you have another whole 30 plan! I do pick and choose and use my own meal planning software, but it’s such an invaluable resource. Best of all my whole family has loved almost every recipe of your that we have tried! Keep them coming, please!

    Reply
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  36. Kristie

    These are great! Thanks. I was wondering what your budget is for all this food. I seem to spend much more money for groceries when we are on whole 30. I try to shop at Costco and discount stores as I can, but it still seems like a lot. My shopping list I created for week one on my previous w30 was like $350 for a family of 5 (including food for one vegan). Is this normal?

    Reply
  37. What should I have for dinner? | Sugar Plums!

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  39. Krystal

    Hi there. I see bananas on the grocery lists but not in the recipes/meal plan. Do you eat them anytime or did I miss something on the meal plan? Thank you for this fantastic information!

    Reply

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