Sample Whole30 Meal Planner
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Welcome to your Whole30 planning template!

The Whole30 is a 30 day nutrition challenge focused on eating whole unprocessed foods created by Melissa and Dallas Hartwig of Whole30.com. Here’s what we'll be eating – any type of minimally processed meat, fish, chicken, any type of vegetables (except legumes, peas, and corn), fruit of all kinds. Don’t forget your good fats - olive oil, coconut oil, ghee. Avoid canola where possible. Nuts – indulge but don't over do them. Avocado is your friend!

Here's what's off the list: added sugar – even natural kinds, alcohol (yup!), juice for drinking, grains, legumes, dairy, and any sort of junk food, even with good intentions.

Give it 30 days. A full 30 days with zero slip-ups, zero excuses, zero cheats. It’s only 30 days and you absolutely can do it!

Plan for success – don’t forget to batch cook! Things I like cook on a weekly basis: protein of the week, a tray of roasted vegetables, a big quantity of greens, hard boiled eggs for snack, a frittata for breakfasts, a few pounds of grilled chicken.

Here’s how I use this template – you can either plan a week in advance – say, sit down on a Saturday, or the entire month. Use the ideas on the right to get your thought process going, and fill in the grid on the left with your desired meal plan. Please make sure to read "It Starts with Food" and the resources on Whole30.com before starting this challenge!

Best of luck – Sam @ thesecondlunch.com
Use the ideas on this side to mix and match your meal plan grid on the left. (You can scroll this side to the right and left.)
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BreakfastLunchDinnerSnacksHow did I feel? Breakfast IdeasLunch IdeasDinner IdeasSnack IdeasCondiment Ideas
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sample feelings from Whole30.com http://whole30.com/2013/08/revised-timeline/Goal: larger, more filling breakfasts than normal. Don't be afraid of eating leftovers or non-traditional meals for breakfast. We eat a lot of soup!I'll often eat dinner leftovers for lunch on Whole30. When I want to cook, I try to keep lunch simple. I usually eat a little bit more at lunch than normal to stay satiated. I've organized these loosely by protein type. My goal on Whole30 is actually to eat more at meals and to avoid snacking. I do however snack before or after exercise. And I keep a small emergency snack in my purse to ward off hunger. While you can purchase Whole30 compliant condiments at the store – Tessamaes dressings, Rao's Marinara, and Red Boat Fish sauce are two favorites – I make a different condiment or sauce each week to mix things up.
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Day 1scrambled eggs + black coffeetuna salad with chopped carrots and bell pepperstaco salad - lettuce, ground beef with cumin and garlic, fresh salsa, guacamole, roasted sweet potato cubesa banana with homemade almond butterDay 1 - I haven't gone crazy yet!frittata with broccoli (I make a big batch and then portion it out for the week)Large salad with meat of choice. (I'll likely cook one big batch of meat at the beginning of the week)a handful of nuts (I like keeping a small emergency bag in my purse)
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Day 2Hold on.. no sugar? Not even a tiny bit? scrambled eggs, berries, a serving of sauerkrautgrilled chicken and chopped vegetablesSeafood ideasbanana with almond butter, in the microwave for 30 secondshomemade mayo
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Day 3I'm starting to feel tired and cranky.chia coconut puddingTrader Joe's Punjab Eggplantgrilled salmon, roasted green beans and potatoeschopped carrots or apple with almond butterbone broth (or chicken stock)
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Day 4Noooooo.... WHY DID I COMMIT TO THIS?a small almond milk smoothie with banana, nutbutter and spinachkielbasa + steamed kale, raspberriessalad nicoise with tuna, tomatoes, olives, green beans, boiled potatoes and lemon vinaigrettea small cup of chili or vegetable soupguacamole
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Day 5GIMME SOME DONUTS.chocolate Chili (single serve in freezer)crab salad, cucumber, tomatoes, avocadoromesco sauce: http://www.thesecondlunch.com/2013/04/romesco-sauce-10-minutes-to-a-better-lunch/
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Day 6Ugh, I'm just feeling sleepy. sardine salad: sardines, mayo, chopped red peppergrilled fish with spice, parsnip fries with rosemarySunshine sauce (peanut sauce without the peanuts): http://meljoulwan.com/2009/07/21/sunshine-sauce/
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Day 7I don't think I want to go to the gym today.Whole foods salad barGrilled white fish, whole foods italian zucchini, mashed butternut squashHomemade cashew butter: http://www.thesecondlunch.com/2013/04/homemade-cashew-butter/
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Day 8This isn't working. tuna saladSmoked salmon salad with chopped cucumber and avocado over bibb lettuce
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Day 9My pants are actually getting tighter. roast beef red pepper roll ups
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Day 10HARDEST DAYs (days 11-12 are when people are most likely to give up.)Vegetarian
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Day 11HARDEST DAYS (days 11-12 are when people are most likely to give up.) - Redefine your rewards. Acknowledge your frustration.shakshuka (eggs stewed in tomato sauce)
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Day 12Energy! But I want mac + cheese.potato leek soup
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Day 13Energy! But I want girl scout cookies.curried butternut squash and apple soup
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Day 14Energy! But I want...the candy I haven't had since childhood.a large pile of greens topped with a few eggs
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Day 15Energy! I'm still feeling like the comfort cravings are stuck with me.
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Day 16I've MADE IT MORE THAN HALF WAY!
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Day 17Oh man, I'm feeling awesome! Chicken / Poultry
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Day 18Oh man, I'm feeling awesome! rotisserie chicken, spinach salad, roasted veg
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Day 19Oh man, I'm feeling awesome! Thai red curry chicken soup
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Day 20Oh man, I'm feeling awesome! grilled chicken, roasted cauliflower
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Day 21I'm feeling kind of bored. (This is when you have to get creative!)citrus marinated chicken
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Day 22La la la..5-spice Sous vide duck breast with mango and pomegranate
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Day 23La la la..Chicken no tortilla soup
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Day 24La la la..
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Day 25La la la..Pork dishes
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Day 26La la la..pork pineapple cashew stir fry
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Day 27La la la..pork tenderloin, fennel apple slaw, roasted delicata
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Day 28DO NOT QUIT HERE. Seriously. You have two more days left! pork tenderloin with spiralized sweet potatoes and broccoli
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Day 29Ahhhh.... almost done? Pork chop, cabbage onions apple
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Day 30How am I going to live post-Whole30???
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Day 31.... reintroduction phase! (ProTip - do not gorge on EVERYTHING today.) Space it out. Reintroduce slowly. Beef/lamb dishes
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Chili (I like turkey chili, Mel Joulwan's chocolate chili, beef and sweet potato chili
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burgers: you can make a variety of burgers with different meats
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lamb chops, stir fried cabbage, roasted tomatoes
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beef and carrot stir fry with Asian flavors
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beef and broccoli stir fry
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beef and pepper taco mix, marinated beets, spinach with avocado
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sausages, roasted sweet potatoes, broccoli
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rack of lamb and sweet potato coins, broccoli
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roasted sausages, grapes and brussels sprouts
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http://www.thesecondlunch.com/2012/09/a-beef-stew-for-a-cold-fall-day/
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lamb, tomatoes, green beans (zucchini/spinach)
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Indian curry beef
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Moroccan style beef with marinated carrots
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Lamb, roasted cauli, salad
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Ropa Vieja with plantains and cauliflower rice
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Corned beef with greens and sauerkraut
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Offal
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Liver, onions, and mashed potatoes
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Other
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Roasted sweet potatoes topped with ground beef and tahini dressing
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