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We have a newer and more in-depth Whole30 meal plan and Grocery List, check it out.
Tomorrow’s the day, Day 1 of our Whole30. And whether you are starting with us, before us, after us, or just want a week’s worth of meals planned out, I’ve got you covered. It’s important to note that you really shouldn’t be snacking, or “grazing”, during a Whole30, but eating full meals that will keep you full and satisfied until the next meal. You also should not eat anything for a few hours before bed.
That being said, it’s really hard to do that in the beginning, or even at the end. I’ve added snacks into the meal plan, because even though I may not eat them, I would prefer to be prepared should a craving or hunger pain come my way, so I can be sure I’ve got Whole30-approved food at the ready and don’t fall into a hunger trap.
I’ve also tried to plan the meals so that breakfast or lunch can be leftovers from the night before. When you’re on a Whole30, going out to eat becomes very difficult, since nearly everything has some added crap in it or is cooked in some sort of junky oil. Since eating out is rarely an option in this situation, you will be spending a lot more time in the kitchen. And if that time can be minimized by getting at least 2 meals (if not more) out of one dinner, then I’m all for it.
Also, even though it’s just my husband and I on the Whole30, we still have 3 small children to feed, so I cook significantly larger portions than you would need if it was just one or two of you. So adjust your portions accordingly, but always go on the slightly too-much side, because leftovers are better than not enough food.
I have some plans in the next week to get together a list of places and meals that are Whole30-approved for eating out, because sometimes you can’t avoid it. I will also be coming up with some new Whole30-approved recipes to keep things exciting. How boring would it be to eat the same food week after week? Very boring! So keep an eye out for some tasty new dishes.
There is a new recipe that I’ve added to the meal plan below that is not yet on the site. I’ll be posting it this week so it will be available in time. EDIT: I’ve changed the dinner for Saturday night to Bacon Bison Chili.
Before you get down to the meal plan, I want to give you just a few tips to help the meal planning go a little better for you (and if you have your own tips that work well for you, please post them in the comments):
Meal Planning 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 and slice carrots, cucumbers, peppers, and any other produce and store them in a water-filled food storage container in the refrigerator.
- Chop onions and peppers and store in food storage containers to quickly add them to eggs or other dishes.
- Chop all soup ingredients and store in a large food storage container in the refrigerator so you can just dump the whole thing in the crock pot instead of spending the morning chopping.
- Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
- Prepare all snacks a day or two in advance so it’s ready when you need them. Some snacks can be prepared up to a week in advance.
- Prepare lunches the night before so you can just grab it and go the next day.
The key is to get as much prep work out of the way before the week starts so you don’t have to think about food as much during the week. Organization in the refrigerator is also a huge help!
Hopefully, you feel prepared (mentally as well as in the kitchen) enough to get started. And the final piece to the puzzle is the first week of meals, planned out for you. Of course, this is not a strict “you must follow this or you will fail” list, but a guide to help. If you don’t like a meal on the plan, don’t eat it. Find a Whole30-approved meal that you do like. And if the week throws you a curve-ball and you can’t perfectly follow your meal plan (but still stay on track with the Whole30), don’t lose any sleep over it. This is just a guide, plain and simple. Prepare yourself for some things to go awry and go with the flow. The last thing you need to be doing is stressing about your food.
I will be posting my daily updates over on my original Whole30 blog post (complete with pictures), so make sure to check over there to see how my Whole30 is going, and share your thoughts/feelings/results with me. So without further ado, I give you:
Whole30 Weekly Meal Plan: Week 1
The Week 1 Meal Plan, at a glance:
I realized a Meal Plan just wasn’t enough, and after a request on Facebook for a grocery list, I’ve edited this post to include one. 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.
- 4 Yellow Onions
- 4 Bell Peppers
- 4 Avocados
- White Mushrooms
- Mixed Greens
- Baby Spinach
- 3 lb Bag Carrots
- 1 Cucumber
- Tessamae’s Dressing
- 6 Sweet Potatoes
- 1 bunch Celery
- 6 Zucchini
- 2 Shallots
- 1 bulb Garlic
- 1 head Cauliflower
- 2 Broccoli Crowns
- 12-15 Brussels Sprouts
- 2-3 Beets, diced
- Berries (whatever you want)
- 7 Bananas
- 2 Limes
- 1 Lemon
- 7 Gala or Fuji Apples
- 3 Plum Tomatoes
- 1 bunch Asparagus
- 2 Chicken Breasts
- 3 lb Pork Sausage or Chorizo (no added sugar)
- 3 pkgs Bacon (uncured)
- 8 Chicken Thighs (skinless, boneless)
- 1 Whole Chicken
- Turkey Lunch Meat (no added nitrates, carrageenan, sugar, etc)
- 2 lb Raw Shrimp
- 1 lb Beef Stew Meat
HERBS / SPICES
- Bay Leaves
- Cayenne Pepper
- Sea Salt
- Black Pepper
- Garlic Powder
- Onion Powder
- Red Pepper Flakes
- Vanilla Extract
- 7 dozen Eggs
- 16oz Frozen Spinach
- Kalalmata Olives
- 4 cans Tuna
- Light Olive Oil
- 28 oz Vegetable Broth (no added sugar)
- 28 oz can Diced Tomatoes
- Unsweetened Coconut Flakes (not shredded)
- Coconut Oil
- 2 (14oz) cans Artichoke Hearts
- Balsamic Vinegar
- Hot Sauce
- 1 cup Roasted Cashews
- Macadamia Nuts
- Dill Pickle Spears
- Flax Seed Meal
- Baking Powder
- Baking Soda