Whole30 Meal Plan + Grocery Lists

This Whole 30 meal plan is free on this page – it’s also available as an eBook to easily print or view as a PDF. You can order the eBook here for $10.

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.

4-Week Reset Meal Plan eBook

What the PDF pages look like in the Whole30 Meal Plan eBook

Whole30 Meal Plan PDF
Buy PDF Whole30 Meal Plan
Whole30 PDF Plan

The screenshots above are a sneak peek into the PDF Meal Plan (an easy way to view all of the recipes, shopping lists, and instructions). The meal plan is also available on this post for free. Click here to purchase the PDF (print ready) meal plan.


Your Entire Whole 30 Meal Planning Guide (FREE)

This meal plan will help you prepare the right strategy 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.

Want to compare with a Paleo Meal PlanClick here to check it out.


Whole30 Meal Plan (week 1)

Breakfast

Fried Eggs, Sweet Potato Hashbrowns1, and Breakfast Sausage Patties

Lunch

Chicken Bacon Salad w/ Olive Oil and Balsamic Vinegar

Dinner

Taco Salad

Breakfast

Aidell’s Sausage (or other Whole30-approved sausage), Sauerkraut, and Bell Peppers2

Lunch

Leftover Taco Salad

Dinner

50/50 Bacon Bison Burgers & Skillet Sweet Potatoes

Breakfast

Egg Muffins

Lunch

Leftover 50/50 Bacon Bison Burgers

Dinner

Coconut Curry Chicken w/ Cauliflower Rice3 & Egg Drop Soup

Breakfast

All-Day Frittata

Lunch

Leftover Coconut Curry Chicken

Dinner

Beefy Ratatouille

Breakfast

Fried Eggs, Sweet Potato Souffle, & “Baked” Cinnamon Apples

Lunch

Chicken Bacon Salad w/ Olive Oil and Balsamic Vinegar

Dinner

Creamy Lemon Artichoke Chicken

Meal Plan Notes (week 1)

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.

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.

Shopping List (week 1)

  • 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 Limes1 Lemon
  • 2 heads Cauliflower
  • 2 heads Broccoli
  • 1 head Iceberg Lettuce
  • Romaine Lettuce
  • 3 AvocadosChives
  • 1 jar Sauerkraut (we prefer Bubbies)
  • Salsa (no added sugar)
  • 7 Dozen Eggs
  • Ghee
  • 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
  • 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
  • Pecans
  • Almonds
  • Sunflower Seeds, shelled
  • Flax Seeds
  • Unsweetened Shredded Coconut
  • 32oz Artichoke Hearts (in water only, no flavors)
4-Week Reset Meal Plan eBook

Whole 30 Meal Plan (week 2)

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.

Breakfast

Scrambled Eggs, Bacon, 1/2 Bell Pepper

Lunch

Leftover Creamy Lemon Chicken

Dinner

Stuffed Peppers

Breakfast

Mini Sweet Potato Souffle, Fried Eggs, Fresh Seasonal Fruit

Lunch

Leftover Stuffed Peppers

Dinner

Chicken Nuggets with Balsamic Ketchup & Crispy Bacon Broccoli

Breakfast

Fried Eggs & Jalapeño Poppers (1/2 batch)

Lunch

Crispy Chicken Salad (using leftover Chicken Nuggets)

Dinner

Sloppy Joes & Simple Green Beans1

Breakfast

Spicy Scrambled Egg Hash

Lunch

Leftover Sloppy Joes & Green Beans

Dinner

Chicken Bacon Ranch Skillet & Asparagus Potato Hash

Breakfast

Fried Eggs & Leftover Asparagus Potato Hash

Lunch

Leftover Chicken Bacon Ranch & Fresh Veggies

Dinner

Bacon Bison Chili

Breakfast

Eggs in a Nest

Lunch

Leftover Bacon Bison Chili

Dinner

Chicken Broccoli Bake

Meal Plan Notes (week 2)

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.

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.

Shopping List (week 2)

  • 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

  • 1 Frozen Spinach
  • 6 Dozen Eggs
  • 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
  • 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
  • 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)
4-Week Reset Meal Plan eBook

Whole30 Meal Plan (week 3)

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.

Breakfast

Fried Eggs, Bell Pepper Sticks, Leftover Country Potatoes

Lunch

Leftover Minestrone Soup

Dinner

50/50 Bacon Bison BurgersSkillet Sweet Potatoes

Breakfast

Fried Eggs, Mini Sweet Potato Souffle

Lunch

Leftover Taco Salad

Dinner

Paleo Spaghetti Sauce and Zoodles

Breakfast

Aidells Sausage, Sauerkraut, Bell Peppers1

Lunch

Chicken Bacon Salad with Hard-Boiled Eggs from the Easy Egg Salad and Chicken Thighs; Olive Oil and Vinegar Dressing

Dinner

Smokey Bacon Chicken ThighsBacon Balsamic Brussels Sprouts

Meal Plan Notes (week 3)

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.

Shopping List (week 3)

  • 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)

  • 1 small bag Frozen Strawberries
  • 6 Dozen Eggs
  • 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
  • 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)
  • 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)
4-Week Reset Meal Plan eBook

Whole 30 Meal Plan (week 4)

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.

Breakfast

Fried Eggs & Breakfast Sausage

Lunch

Leftover Smokey Bacon Chicken Thighs & Mixed Greens Salad1

Dinner

Chicken Broccoli Bake

Breakfast

Leftover Salmon Cakes with Fried Eggs

Lunch

Chicken Bacon Salad

Whole30 Meal Plan

Dinner

Paleo Spaghetti Sauce & Zucchini Noodles

Breakfast

Sweet Potato Souffle, Fried Eggs, & “Baked” Cinnamon Apples

Lunch

Leftover Spaghetti (make fresh Zucchini Noodles)

Dinner

Beefy Ratatouille

Breakfast

Scrambled Eggs, Bacon, & 1/2 Bell Pepper

Lunch

Leftover Beefy Ratatouille

Dinner

Creamy Chicken “Noodle” Soup

Breakfast

Fiesta Scrambled Eggs & Fresh Fruit

Lunch

Leftover Pork Shoulder

Dinner

Cinnamon Lemon Pepper Chicken & Best Roasted Veggies

Meal Plan Notes (week 4)

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.

Shopping List (week 4)

  • 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

  • 7 Dozen Eggs
  • Ghee
  • 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
  • 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
  • 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)
4-Week Reset Meal Plan eBook
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146 comments
  1. 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!

  2. 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.

    1. 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.

  3. 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! ♡♡♡

    1. 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.

  4. 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!

    1. 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.

  5. 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.

  6. 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.

    1. 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!

    2. 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.

    3. If you are able to get whole pork belly and have a slicer, you can slice your own bacon. Normal home slicers will not slice the long strips but you can definitely slice smaller pieces. I just sprinkle with salt prior to frying and its perfect bacon with NO added anything! 🙂

  7. 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?

    1. 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!

      1. 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.

        1. 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!!

  8. 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.

  9. 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

  10. 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.

    1. 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.

  11. 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

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

  12. 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.

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

  13. 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!

  14. 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. 🙂

  15. 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!

    1. 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.

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

  17. 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!!

  18. 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

    1. 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 🙂

  19. 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 🙂

  20. 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?

    1. 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.

      1. 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?

      2. 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.

        1. 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.

  21. 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.

  22. 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!

  23. 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.

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

  24. 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!!!!

  25. 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

    1. 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.

  26. 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!!!!!

    1. 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/

  27. 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

    1. 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).

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

  28. 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

  29. 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!

  30. 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?

  31. 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!

  32. Excellent blog! Do you have any tips and hints for aspiring writers?
    I’m hoping to start my own website soon but I’m a little lost on everything.

    Would you advise starting with a free platform
    like WordPress or go for a paid option? There are so many options out there
    that I’m totally confused .. Any recommendations?
    Many thanks!

  33. I started Whole 30 a little over a week ago, and I have used a lot of your recipes, and I love them! I just wanted to let you know that I made the sweet potato soufflés last night (which were wonderful), however, I woke up this morning wondering if they were truly compliant due to the baking aspect. Off researching I go, and I found out that baking powder is not a compliant Whole 30 ingredient (unless homemade with one part baking soda, two parts cream of tartar). I looked up the ingredients to the baking powder I used, and sure enough, it contained cornstarch. I can’t tell you how bummed and disappointed I feel this morning to have to start over. I just wanted to let you know in case that particular ingredient could cause anyone else any trouble. Thank you for this meal plan, and the wonderful recipes in it!

  34. Hands down one of the best Whole30 Meal Plans I’ve found. I purchased the digital copy, had it spiral bound and use it ALL the time, whether I’m doing a Whole30 or not. Thank so much for this!!!

    1. You could definitely leave out the seasoning that makes them spicy. For the chorizo, you could use a mild ground pork sausage instead.

  35. Hi, what is included in the PDF version that isn’t accessible through your site? Is it just easier to navigate and read?

  36. The menu looks great and I find the Whole30 meal plan interesting. I work full time and get up very early for work, is it possible to cook the breakfast and lunches the night before and heat them up in the microwave the next day?

  37. Thank you so much for this! I am planning on trying Whole30 in a few months and had a question: Are any of the recipes here able to be cooked and frozen ahead of time? Like maybe the week before I start? I want to do as much as possible to prepare myself and make things easy. Thanks again!

    1. Hi Carmen. I totally get that, planning and prep are the main keys to success with a Whole30. For each week in this plan, there is a “Tips” section that outlines some ways to prep in advance to minimize the work you do throughout the week, including some things that I freeze in advance so I just have to reheat it. I hope that helps and good luck!

  38. Okay, this looks good, but I am allergic to pork of any variety and shell fish of any kind. What do I do when you call for those in the meal plan?

    1. I’m unable to offer substitutions for those foods because it would require a rewrite of the entire meal plan since they are so interwoven throughout the entire thing. You could go through and sub out meals for recipes that call for those, but you would also need to go through the grocery list and remove the items for those recipes as well.

  39. how many servings does each recipe give? It seems like 7 dozen in one week for 2 people is kind of high! Thanks!

      1. Thank you SO MUCH!!!! So excited! The last time I did Whole30 I was brand new to Paleo…had no clue what I was doing, but made it work…this is SO BENEFICIAL to me and I am so blessed by you and what you are doing!

  40. Hello there! I am loving the meal plan. Our whole family, 5 of us, started today. I do have a question regarding the shopping list and the recipe portions. Does the shopping list account for doubling recipes? I’m looking at the Chicken Bacin salad which says it’s for 2. I assume I double it for 5 of us, but did I buy enough to do that? I shopped already and followed the shopping list. Thanks!! And sorry if you’ve answered this already!

    1. It’s however many you all eat. My husband eats 3, I eat 2, my kids each eat one, so the quantity varies from family-to-family and from person-to-person.

  41. Hi, I just finished the first week and wanted to check with you on your meal plans. Is the shopping list that you suggest for each week for 2 people. Most Recipes in the Whole30 cookbook calls for 2 servings. Just wondering as 6-1/2 dozen eggs seems a bit much for one week. Thank you.

    1. This meal plan is for a family of 4, as is the grocery list. If a recipe had a serving size of 2, it should be doubled.

    1. Hi Juli, I’m not sure how that got in the grocery list. I’ve never used fenugreek for anything and am not entirely sure what it is either. I did not type that in the grocery list so I’m trying to figure out how it got added. Thank you for bringing it to my attention. I have removed it.

      1. Okay! Well the store we went to didn’t have them anyway! They said we could substitute with mustard greens. Let me figure out something to do with these mustard greens now.

    1. Thanks Donna! Almost every recipe has the the serving size listed on the recipe. It’s different for each recipe (some are 2, some are 4, and some are larger to account for large groups or leftovers).

  42. How come you have not included much for fruit in you meal plan?

    I hate eggs, but some of the recipes look great. I’ll give them a try..
    I am more of a smoothie bowl, smoothie, chia pudding kinda girl.

    -J

    1. Hi Jillian. The natural sugars in fruit really don’t help with my cravings when I’m on a Whole30, so I try to limit them as much as possible. If that’s not a problem for you, you can certainly add more into your daily plan. Personally, my most successful Whole30 was when I went the first 25 days with no fruit whatsoever. Really kicked my sugar cravings to the curb. I was a smoothie girl too.

  43. Thank you so much for providing all this valuable information! The recipes are delicious and you have set it up so even beginners can thrive! Excellent work and thank you again for providing your knowledge. I have encourage many friends to follow you!

  44. Hello doing great om whole 30 down 15 lbs in two weeks but how important is it to stick thru meal plans in order? (we have our favorites)

    1. The meal plan is just a guide and if you want to change it up to suit your personal tastes, go for it! So long as you’re sticking to the approved foods, you should be fine to eat whatever meal in whatever order you want.

  45. Loving the recipes, just starting week one. Completely over bought. Have to really pay attention going into week 2 to watch portion and servings. I am only feeding two for dinner and on my own for breakfast and lunch. The one recipe breakfast this week was enough for four days. Is it ok to eat the same thing for a couple days, breakfast and lunch, and not follow the schedule to the T?

  46. Thank you so much for this! This is my second round of Whole 30 and I wanted something more structured this time.

    Quick question: As 1 person, would you suggest I divide the shopping list by 4 or by 2? I want to make sure I have enough leftovers where indicated that you need them.

  47. This website has been so helpful with my April Whole 30. I have cooked most of the recipes listed and my husband I have not be disappointed with any of them. It is just the 2 of us so having leftovers for lunch or adjusting the amounts have been great. Thank you for such a practical and delicious plan to follow.

  48. My husband and I are about to take a journey on the whole 30 and I was delighted when I came across your website. I have a couple of wonderings: Does all of your recipes strictly follow the whole 30 guidelines? I saw Coconut milk and honey in your chicken curry recipe…I really want to be able to use your recipes and follow the whole 30 the right way.

    1. Hi Felicia. Any recipe that needs adjustments for the Whole30 are noted in the recipe itself (like to omit the honey for the curry). I hope that helps. Best of luck on your Whole30.

  49. Dear Kendra:

    Thank you for all of this. I’m going to give it a try. I’m trying to get rid of some added weight and more importantly I have GERD and can’t deal with the pain anymore. I’m completely overwhelmed by the side effects of the prescribed medication I was told to take. The cure sounds worse than the disease. You’ve taken all the stress of trying to figures all of this out off of me and that is truly appreciated. Thank you for all of your hard work. I look forward to starting week 1.

    Regards,

    Lisa

  50. Thank you Kendra!!!

    It makes my life so much easier being able to get a meal plan fit for my family instead of trying to make a meal for myself and the rest of the house. So many of the recipes out there are geared towards 1 or 2 servings and finally I don’t have to think hard and I can adapt the recipe to meet both mine and my families needs. 🙂

  51. I see beets and bananas and other things on shoppings lists that are not on the daily plans. Are these extras to eat through the days

    1. The beets in Weeks 1, 3, & 4 are for the Best Roasted Veggies recipe. The bananas in Weeks 1, 2, & 4 are an ingredient in the Sweet Potato Souffle recipe.

  52. Thank you so much for sharing! I was curious about how much you spend per week at your grocery store with these items? Thank you! Looking forward to changing up my routine and getting healthy again!

  53. Is there a reason that I can’t see the meal plans anymore? I just see a typed sentence that says (meal plan 4). I can see the grocery lists and tips as well as the photos at the beginning of each week.
    I have LOVED this resource and have used it every week this month! Thank you so much.

  54. Looking for the PDF versions of the blank weekly meal plans and blank grocery lists. Are these still available somewhere!? We now use them every week! Thanks so much for all you do!

  55. I have fun with, result in I found just what I used to be taking a look for. You’ve ended my 4 day lengthy hunt! God Bless you man. Have a great day. Bye

  56. You’re website is so helpful but I’m super disappointed that I can’t get the tabs on the grocery list to work. I’ve tried everything. So bummed.

  57. I’m just exploring the Whole 30 and found your website, I love all of it. I am having problems opening up the tabs for the grocery lists. Am I doing something wrong????

  58. Hi there! I used to use your blank whole30 meal plan and grocery list (4 easy and individualized weeks). I am having a hard time locating these to use for my next round of whole30. Could you point me in the right direction? thanks!

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  60. Is this shopping list and meal plan only for 1 person? I have a family of 4 and I’m trying to figure out how much I need to buy! Thanks for this list everything looks amazing!

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