Whole30 Meal Plan: Week 1 - Our Paleo Life
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Whole30 Meal Plan: Week 1

4-Week Whole30 Meal Plan & Grocery List

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Whole30 Meal Plan: Week 1 | Our Paleo Life

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

Breakfast Lunch Dinner Snacks
Sunday Scrambled Eggs with Onions, Peppers, Avocado Chicken Bacon Salad with Tessamae’s Dressing Paleo Minestrone Soup Carrot Sticks & Bell Peppers
Monday Scrambled Eggs & Bacon Leftover Paleo Minestrone Soup Easy Peasy Chicken Thighs & Best Roasted Veggies Savory Coconut Flakes
Tuesday Paleo “Faux”tmeal with Berries Chicken Salad (with leftover chicken from dinner) Post WOD Scramble Savory Coconut Flakes; Creamy Spinach Artichoke Dip with Sweet Potato Chips
Wednesday Scrambled Eggs & “Baked” Cinnamon Apples Turkey BLTA Roll-Ups All Day Frittata Creamy Spinach Artichoke Dip with Sweet Potato Chips
Thursday Leftover All Day Frittata with Avocados Tuna Salad Slowcooker Rotisserie Chicken & Sweet Potato Fries Salty Snack Pack
Friday Scrambled Eggs & Bacon Chicken Salad (with leftover chicken from dinner) Paleo Bang Bang Shrimp, Zucchini Noodles, & Roasted Asparagus Mini Sweet Potato Souffles
Saturday Kitchen Sink Breakfast Scramble Leftover Paleo Bang Bang Shrimp Bacon Bison Chili Blendtec Raw Cinnamon Applesauce (leave out the dates)

The Week 1 Meal Plan, at a glance:

Chicken Bacon Salad | Our Paleo Life
Paleo Crockpot Minestrone Soup | Our Paleo Life
Easy Peasy Chicken Thighs | Our Paleo Life
Best Roasted Veggies | Our Paleo Life
Savory Coconut Flakes | Our Paleo Life
Post WOD Scramble | Our Paleo Life
Creamy Spinch Artichoke Dip | Our Paleo Life
Baked Cinnamon Apples | Our Paleo Life
Turkey BLTA Roll-Ups | Our Paleo Life
All Day Frittata | Our Paleo Life
Slowcooker Rotisserie Chicken | Our Paleo Life
Sweet PotatoFries | Our Paleo Life
The Salty Snack Pack | Our Paleo Life
Paleo Bang Bang Shrimp | Our Paleo Life
Zucchini Noodles | Our Paleo Life
Roasted Asparagus | Our Paleo Life
Sweet Potato Souffles | Our Paleo Life
Kitchen Sink Scramble | Our Paleo Life
Blendtec Raw Cinnamon Applesauce | Our Paleo Life

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.

PRODUCE

  • 4 Yellow Onions
  • 4 Bell Peppers
  • 4 Avocados
  • White Mushrooms
  • Mixed Greens
  • Baby Spinach
  • 3 lb Bag Carrots
  • 1 Cucumber
  • Grapes
  • 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

MEAT

  • 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
  • Oregano
  • Basil
  • Parsley
  • Cayenne Pepper
  • Sea Salt
  • Black Pepper
  • Cinnamon
  • Nutmeg
  • Allspice
  • Garlic Powder
  • Onion Powder
  • Basil
  • Red Pepper Flakes
  • Vanilla Extract

DAIRY

  • 7 dozen Eggs

 

FROZEN

  • 16oz Frozen Spinach

 

GROCERY

  • 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
  • Pecans
  • Dill Pickle Spears
  • Flax Seed Meal
  • Baking Powder
  • Baking Soda

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53 Comments on “Whole30 Meal Plan: Week 1

  1. jessica

    I just did my first week shopping – thank you for making it so easy!!

    A couple things– bison meat is not on the shipoing list.
    I could not find asparagus- what should I substitute?
    I also could not find tessamaes dressing- what should I substitute?

    Sorry for all the questions im a newbie!!

    Reply
    1. Kendra

      I’m glad the meal plan helped. And don’t worry about asking questions, I don’t mind at all 🙂

      – I may have been half asleep when I made the list, sorry if I left the bison out.
      – The asparagus is just a side dish, you can use anything else you’d like. Maybe some steamed or roasted broccoli?
      – Tessamae’s is the only paleo-safe dressing I’ve found, but you could just use oil and vinegar or try the Fruity Vinaigrette Dressing recipe. It’s a favorite of mine.

      Reply
    2. carla

      I have begun the journey but I have tried two mornings in a row to eat eggs and cannot do it. I notice that you mentioned that you eat a lot of eggs…so what do I replace the eggs with? And what is available out there for deserts…thank you Carla

      Reply
      1. Kendra Benson

        You can really eat anything for breakfast. We sometimes eat leftover dinner for breakfast or just whatever meat/veggies we have in the fridge. It doesn’t have to be what is typically thought of as a “breakfast food”. As for desserts, you really shouldn’t be eating desserts at all on a Whole30 (and even snacks should be kept to a minimum).

        Reply
      1. stef

        Perfect thanks! I have celiac and colitis, and am hoping by doing this, I might feel somewhat closer to “normal”…whatever that might be!

        Reply
        1. Kendra Benson

          It is/was a personal preference on taste. I go through phases where I hate eggs and then I love them. Sometimes it’s the yolks that bother me (taste-wise) and sometimes I can’t get enough.

          Reply
  2. angie

    I’m so excited I found this!! I’m starting my whole thirty is a few days and was really wanting a plan with shopping lists!! Love it!! Thanks so much!! Your food looks so good!!

    Reply
  3. Erica Goodman

    Hi there! My family and I are starting Whole 30. My son is almost 16 and is in basketball and wants to tone and lose some weight. My husband is also on board for shedding some pounds as well. We also have a 9 year old, whose not really excited about starting a new eating lifestyle. I did Paleo a couple of years ago and loved it and loved the way it made me feel. I have gained a few pounds (20!) in the last few months just from not eating like I should and not working out the way I used to. I am very interested in your week 1 guide to the Whole 30. I would love any suggestions that you think would help. Thanks a bunch!!

    Erica

    Reply
    1. Kendra Benson

      That’s great that you’re doing the Whole30 as a family. Actually, that’s probably the best thing you’re doing. A Whole30 on your own may be the hardest thing there is. By having the support of your family who will be eating the same way as you, you can’t possibly cheat or fail at it. Planning is also another huge way to help. Make sure you have meals planned and any snacks pre-made so that you’re not grabbing for some non-Whole30 foods to fill the void mid-day. Good luck to you all!

      Reply
  4. DamitaJo

    OMG LOVE LOVE LOVE your blog,so wish I would of found it a lot sooner. My family and I started eating Paleo recipes about 3 months ago. Its life changing especially with two picky eaters and your lunch ideas look pretty delish.Your menu plan for the week is awesome love that you have that thanks. Can’t wait to try out your yummy recipes.

    Reply
  5. Lovingitwell

    Just what I was looking for…easy, Whole30 compliant, and I already have 90% of it in my house or garden. THANK YOU for posting these awesome recipes!!

    Reply
  6. Erica

    Thanks for all this great information! I have 3 young kids as well and wondered if you fed your kids whole 30 / paleo while you did this? I am not sure I could get away from regular sandwiches, banana bread, yogurt and other things that are current staples in their diet. Thanks!

    Reply
    1. Kendra Benson

      My whole family eats paleo (the kiddos included) so when I do a Whole30, it’s not so far fetched for them to follow suit. The only difference is that they will sometimes eat some paleo treats and I simply won’t. They pretty much have to eat whatever I cook/bake, and even when I’m on a Whole30, I still like to create fun treat recipes for my blog, so they are always willing taste-testers when I can’t do it myself 🙂

      I’ve got a couple banana bread recipes on my site, and if you browse through the “Kids” category, you can find a ton of recipes that are paleo-approved staples to replace the old non-paleo favorites. Good luck.

      Reply
  7. Julia

    Hi, this is a really great source and your list makes it so easy to start with Whole30! Thanks for doing this! Do you have more mealplans like for the other weeks of your Whole30? I can’t seem to find them but would love to read them!

    Reply
      1. Brooke Kersey

        I was wondering if you had written out a meal plan for 4 yet. I just like how these meal plans follow each other from week to week so that leftovers are implemented! Thank you for this awesome list and meal plan!!!!

        Reply
  8. Debbie Mc

    Thank you so much for putting this together! I’m starting out on my very first whole 30, and being a stay-at-home, homeschooling mom in the middle of about a million home improvement projects, having a plan gives me the best chance at success. It was a bit overwhelming to do it all myself, so I sincerely appreciate what you have done here. Thank you, thank you, thank you! 🙂

    Reply
  9. Annie

    I just wanted to say a big fat THANK YOU! Our family is going to give Paleo a try, and this is such a blessing. We have the exact same family size so all the recipes and shopping list fit us perfectly. Thank you for taking the time to organize and post all this information.

    Reply
  10. Denise

    Thank you so much for the wonderful week one plan! I was looking for every excuses NOT to do this and you’ve just taken those excuses away. I’m 47, overweight and recently diagnosed with a painful autoimmune disease. It’s it’s time for me to regroup and get back to where I know I can be. My 16 year old daughter has decided to make this change with me. As a team, I know we will succeed!

    Reply
  11. Stephanie L

    Hi,
    I’m very excited to give your week 1 meal plan a go! It looks absolutely delish. I bought the entire grocery list with one exception. Question – where oh where do you find sugar free bacon? I’ve been to countless stores with no luck. Also, do you make or buy your sweet potato chips?
    Thanks!!
    Stephanie

    Reply
  12. Frank

    Excellent resources, thanks for all the legwork! Bacon is allowed on whole 30? Which brand do you get? I can’t seem to find any that are compliant with the rules. Thanks again for all the help!

    Reply
  13. Heonay Jack

    This wonderful paleo meal plan ideas will surely help me in planning my weekly recipe which has been too daunting for me lately. Without a plan, sometimes I get off track on what I am supoosed to eat. Thankyou for this very enticing and creative recipe. I will surely come back for more.
    Get More Info Here : http://www.youtube.com/watch?v=0KQgyfPixmw

    Reply
  14. Nehemiah

    Hey! First, this is extremely helpful So thanks for taking the time to do this. Second, I work random crazy hours during the week and luckily always have Sunday off. Would you recommend not only preparing but also cooking everything then? Im t the door always around 6 and usually dont get home till 9 or 10 (commute takes about an hour) so the more grab and go I can do will be even more helpful.

    Reply
    1. Kendra Benson

      If you have the time to cook everything on Sunday, that would be fantastic! Everything heats up really well, so that would be my preferred method because I really hate the rush of cooking dinner on weeknights.

      Reply
  15. Mickey

    I have one big problem. I am allergic to eggs. Do you have any suggestions for breakfast that doesn’t include them?

    Reply
  16. colleen

    My husband and I just started whole30 on Sunday, August, 2, 2015. I’m having a hard time coming up with breakfasts that don’t include eggs. We are used to eating cereal or a sweet. Any ideas?

    Thank You!!!

    Reply
  17. Andrea

    thank you so much for your effort to put all this together. I started on paleo 6 days ago and was looking for something like this. I have 3 kids and this will make the shopping so much easier!! Brilliant

    Reply
  18. April

    I love your meal plan! My family is gearing up to do a whole30 at the start of the year. What brand of lunch meat and bacon do you suggest? Everything I’ve looked at has sugar, nitrates, and a list of other bad items. Thanks!!

    Reply
    1. Kendra Benson

      I really like Boar’s Head, but Applegate is a really clean brand that you can trust to leave out all the nasty stuff. They have a couple types of meat with carageenan so keep an eye out for that.

      Reply
  19. Misty

    Hi,
    I’m SOOOOOOO happy I found your blog. I’m starting the #Januarywhole30 on the 2nd and I’m feeling a little overwhelmed so I am so appreciative of how you broke this down. I have 3 boys at home as well, so seriously omg! Question, where is your store of preference where you can pick up the items on your list? I’m hoping it’s a one stop shop. Thanks again!

    Reply
    1. Kendra Benson

      I typically do most of my grocery shopping at Costco, and rarely have to stop at King Soopers for a few extras. Anything beyond that, I try to buy online at Thrive Market so I don’t have to go to any other stores (plus their prices are almost always cheaper anyway.). Good luck!!

      Reply
  20. Doug

    Your shopping list has stew meat but I can’t see a recipe calling for the that type of meat. Also, shopping list didn’t have beets or brussel sprouts but roasted veggie recipe had them included. Just a heads up. I have really loved your recipes and appreciate that you took the time for the whole30. Thanks so much.

    Reply
  21. paleodude

    This is great and all but I feel that this diet is used as a detox for some, and some menu items might be violating one of the rules of not recreating baked goods, junk food, or treats. I guess it depends on a person goals, but “faux”tmeal and baked cinnamon apples though technically made out of allowable foods I feel defeats the purpose of the diet. I do my Whole30 in a ketogenic fashion (as sugar cravings are what I am fighting) and I keep most of my meals down to a few simple ingredients. These fancy meals I feel are like cheating, but again you get out of it what you want. I just want to regain a healthy relationship with food and fight my carb addiction.

    Reply
  22. Laurie Koeck

    We are loving the food selections and the recipes so far. It is only the husband and I, so this is carrying us through the first two weeks of Whole 30. So glad I found this when I was looking for meal plans. And I giggle with your descriptions …..making it fun to read. We are totally loving these recipes and not too freaked out with cravings. So appreciative of finding this. Thank you!

    Reply
  23. Cezi

    I see you don’t have a lot of fruit on the menu. Is this for a reason? I am those that barely eats eggs for breakfast, but would be happy with a fruit salad or some sort of fruit instead. How much fruit is it allowed to eat during this month?

    Reply
    1. Kendra Benson

      You could certainly add in more fruit if you feel you would do well with it, but fruit should be limited on a Whole30. For me, fruit is just a replacement for other sweet foods, and trying to curb those cravings doesn’t work if I am still eating lots of fruit.

      Reply

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