7-day Whole30 Meal Plan by @healthfest
This meal plan has simple, Whole30 compliant meals using ingredients you can find in your regular grocery store. It has a shopping list, a prep list, and “add-ons” (extra snack/meal) each day. It’s perfect if you are just starting out whole30 and overwhelmed about shopping/prepping/cooking/what to eat. Or if you just want some simple easy and delicious meal ideas for your busy lifestyle while you eat healthy. I would suggest reading through everything before you start, just to get an idea of what’s ahead. For example, a couple of the days have crockpot meals so you’ll want to know which days to throw your dinner in the crockpot in the morning. This plan will feed at least 2 adults; you can adjust the shopping list and recipes to accommodate your family size. You can find me on instagram @healthfest if you have questions. J If you try the meal plan or any of the meals, be sure to tag me and let me know how it worked for you! Best of luck! PRODUCE • Peppers – 4 • Spinach – 2 bags • Onion - 2 • Leaf lettuce – 2 heads • Apples – 3 • Tomato – 5 • Cucumber – 2 • Sweet potatoes - 8 • Baby carrots - 1 pkg • Mushrooms – 1 pkg • Spaghetti squash – 1 • Garlic • Banana – 4 • Strawberries – 1 pkg • Broccoli – 6 heads
SHOPPING LIST • • • • • • • •
Cauliflower – 1 head Lemons – 2 Celery – 1 bunch Zucchini – 4 Fresh basil – 1 bunch Raspberries or blackberries – 1 pkg Limes – 2 Avocado – 4 (more if you’re making your own guac)
PROTEIN • Eggs – 4 dozen • Chicken apple sausage (Aidells) – 1 pkg • Chicken breasts – 4 breasts
• Hamburger or turkey patties (or ground beef/turkey to make your own) – 4 patties • Ground beef – 2 lbs • Applegate roast beef – 1 pkg • Steak – 4 (or more chicken breasts) • Salmon fillet (or more of any other meat) – 4 fillets • Canned tuna (in water; check ingredients) – 2 cans • Pork roast – 1 roast OTHER (you probably already have a lot of these items in your house) • Nuts (almonds, cashews) • Light tasting olive oil • Lemon juice • Raisins • Unsweetened cocoa powder
• Salt and pepper • Other sugar-free seasonings you like • Mustard (check ingredients to make sure they’re approved; no sugar or white wine) • Salsa (check ingredients – usually the fresh salsa is good) – 2 jars • Coconut oil • Extra virgin olive oil • Almond butter (sugar-free) • Marinara sauce (sugar-free) • Almond milk (Silk unsweetened is compliant; you can make your own too) • Balsamic vinegar
OPTIONAL • Pickles (make sure they’re sugar-free) • Guacamole (if you don’t want to make your own; check for sugar too) • Almond flour/meal • Jalapeno pepper • Broccoli slaw • Liquid smoke (to add to homemade BBQ sauce) • Canned tomato sauce – 1 (for BBQ) • Unsweetened natural applesauce (for BBQ) • Unsweetened coconut
PREPPING FOOD There are two choices here – a little prep or a lotta prep. If you stay home and usually have time to cook up dinners, you can do the little prep option. If you’re working and/or have busy mornings & evenings during the week, you can do the lotta prep option to save time later! Prepping your lunches is easy – I have instructions for how to use your dinner leftovers for lunch the next day on the meal plan. A LITTLE PREP • Homemade mayo (I like the recipe in It Starts With Food or Well Fed) • Any other salad dressing you might like. Balsamic vinaigrette is a nice easy one. • Homemade guacamole (if you’re not buying it) • Homemade BBQ sauce (also in It Starts With Food or on my instagram feed) • Cook 2 chicken breasts in the crockpot on low for 6 hours with seasonings (to shred) • Hardboil a dozen eggs – I like to do this by placing them in a muffin tin and baking at 325 for 20-30 mins, then placing in an ice water bath so the shells separate A LOTTA PREP – Do all of the things on the previous list, and: • Chop veggies and put them in individual baggies for each meal (follow the meal plan to see which veggies to chop for each day) • Make meatballs (see day 2 for instructions) • Make banana popsicles (see day 3 for instructions) • Make chocolate chili (see day 5 for instructions)
MEAL PLAN DAY 1 Meal 1 Egg/Sausage/Veggie Scramble • Scramble eggs with s+p • Slice sausage and saute in olive oil with chopped red pepper, spinach, and onion (green or regular) • Mix it all together and top with ½ avocado, sliced Meal 2 Chicken Salad Lettuce Wraps • Mix crockpot shredded chicken with homemade mayo or guac • Place inside a large lettuce leaf and top with chopped apples and nuts Tomato Salad • Mix chopped avocado, tomato, and cucumber together • Squeeze lemon juice over and salt + pepper Meal 3 Mustard-grilled Burgers • Heat grill or skillet, spread mustard on both sides of hamburger patty, grill until desired doneness • Wrap burger in lettuce with toppings of choice: grilled onions (grill while doing burgers), tomatoes, compliant pickles, guac, salsa, mustard, homemade mayo, homemade BBQ sauce, etc.
Sweet Potato Fries • Cut sweet potatoes into thin fries (or you can use a spiralizer). Melt a couple tablespoons of coconut oil. Place the fries in a ziplock and shake with the coconut oil until they’re all covered. • Place fries on a baking sheet in a thin layer and sprinkle seasonings of choice (I like salt, pepper, paprika, and a TINY bit of cayenne pepper). Bake in a 400 oven for 15 mins, then flip over and bake at 425 for 15 more mins. Turn the broiler on and place under broiler for a couple minutes on each side until crispy. Add-ons • Fruit with almond butter • Baby carrots • Hardboiled eggs Lunch prep: After dinner, take leftover burger patties and crumble up. Make a layered taco salad in a jar, placing salsa at the bottom, then burger, then spices (cumin, paprika, chili powder), then chopped veggies (tomato, peppers, onions), then lettuce!
DAY 2 Meal 1 Veggie Omelet • Beat 3 eggs and pour into a hot greased frying pan. Sprinkle chopped veggies of choice – spinach, tomato, onion, mushroom, peppers, etc. When the bottom of the omelet starts to brown, fold half of it over. A couple minutes later, flip it over to cook on the other side. Done! Sweet Potato & Sausage Hash • Microwave chopped sweet potatoes for a few minutes to soften. Cook in olive or coconut oil in a skillet, adding in sliced sausage, and sprinkling with cinnamon. Cook, stirring often, until sweet potatoes are soft. Meal 2 Taco Salad in a jar • See instructions on Day 1 • Pour out of jar onto plate, mix together, top with guac
Meal 3 Crockpot Spaghetti Squash, Marinara and Meatballs • Meatballs: Mix 1 lb ground beef, 1 egg, ½ cup almond flour (optional), 2 minced garlic cloves, s + p, and any other spices you want (onion, basil, parsley, etc). Brown in olive oil to seal in the juices. Set aside some meatballs for breakfast tomorrow. • Cut spaghetti squash in half, place in crockpot, pour marinara sauce around it and place meatballs around squash. Cook on high for 3 hours or on low for 6 hours.
Roasted Broccoli • Cut broccoli into florets, place on a baking sheet, toss with garlic and drizzle with olive oil and salt and pepper. Roast for 20-25 minutes. Add-ons • Sliced banana/berries/chopped nuts/almond milk • Roast beef roll-ups • Baby carrots, sautéed in olive oil with balsamic vinegar and s+p Lunch prep: Place leftover spaghetti squash/meatballs and broccoli into Tupperware or a ziplock bag!
DAY 3 Meal 1 Baked Meat & Sweet Potato Hash • Microwave chopped sweet potatoes for a few minutes to soften them up, then sauté in olive oil with chopped red peppers and meatballs. • Place in a baking dish or ramekin and crack eggs over the top. Bake in the oven at 400 for 10 minutes. Meal 2 Spaghetti squash/meatballs and broccoli • See instructions on Day 2 • Warm and eat! Meal 3 Steak (or Chicken) Fajitas • Cut steak into strips and cook in a skillet with olive oil. Add in sliced red pepper, diced jalapeño (if you want it spicy!), and diced onion. Serve on top of spinach and romaine, with cucumbers, tomatoes, salsa, and avocado. Add-ons • Broccoli salad: mix chopped broccoli, cucumber, avocado, and onions with a spoonful of homemade mayo • Frozen banana popsicle: dip banana halves in almond butter and then cover in nuts or coconut and freeze • Hardboiled eggs Lunch prep: Pour a little salsa in the bottom of a mason jar, then take leftover steak/pepper mixture and place on top of salsa, then add chopped veggies (tomatoes, cucumbers) and lettuce/spinach on top. Don’t forget to bring some guac!
DAY 4 Meal 1 Breakfast Burrito • “Tortilla” - Beat 2 eggs and mix with a little bit of water. Pour into a frying pan and cook until it is set, flip it over like a pancake and cook on the other side. • Saute vegetables of choice – tomatoes, mushrooms, peppers, onions, etc, and fill the egg tortilla with the veggies. You can top with salsa and guac if you would like! Meal 2 Steak Salad in a Jar • See instruction on Day 3 • Pour out of jar, top with avocado or guac, enjoy! Meal 3 Meat and Veggie Tin Foil Dinners • Take a piece of tin foil, coat the center with a little oil, and then place meat of choice on the bottom (salmon fillet, chicken breast, stew meat, hamburger patty, etc.). • Cover with lots of chopped vegetables • Season with spices and s+p • Wrap the tin foil around everything and place on a baking sheet. Bake at 375 until the meat inside is done! (30-40 minutes) Add-ons • Fruit infused water (can be sparkling water if you want) • Ants on a log: Celery with almond butter and raisins • Chicken apple sausage Lunch prep: Place contents of extra tin foil dinners in Tupperware and you’re ready to go!
DAY 5 Meal 1 Sweet Potato Patty • Grate sweet potato and mix with one egg • Cook in an oiled frying pan until browned on each side • Top with fried egg and vegetables of your choice (I liked tomato and guac on mine) Meal 2 Leftover Tin Foil Dinners • Reheat and eat! Meal 3 Chocolate Chili • Recipe here: http://www.theclothesmakethegirl.com/2009/02/22/my-favorite-chilirecipe/ There is a crockpot version or an on-the-stove version. I like adding chopped zucchini and green beans to mine in addition to the meat. • You can serve this on top of your sweet potatoes for a “loaded sweet potato” type meal if you want. Roasted Sweet Potatoes • Cut sweet potatoes in half lengthwise, and rub with oil and season with s+p. • Place potatoes face down on baking dish and roast at 420 for 20 minutes Veggie Stir-Fry • Saute vegetables (I like carrots and zucchini) in olive oil and coconut aminos (or any other compliant sauce) until tender. Season with s+p. Add-on: • Tuna wrap with apples: mix canned tuna with guac or mayo, chop apples and mix in, serve in a lettuce wrap Lunch prep: Cut leftover roasted sweet potato into cubes and place in a baggie or Tupperware. Put leftover chili in a Tupperware. Place chopped veggies/lettuce and hardboiled eggs in baggies.
DAY 6 Meal 1 Egg in a Pepper • Heat a greased frying pan on medium-high • Cut red peppers into rings, and place them on the hot pan • Hold the pepper down tight onto the pan while you crack an egg into the middle of the pepper (if you don’t hold it tight the egg will just ooze out all over the pan). You can let go after a few seconds. • Cook until desired egg consistency is reached Veggie Hash • Use any chopped veggies and/or fruit and sauté together in a little oil and season with whatever you like. Meal 2 Layered Chili Lunch • Layer your salad, starting with the sweet potato cubes, then chili, then chopped veggies and hard boiled eggs. Meal 3
Pesto Chicken • Heat oil in a skillet, add chicken breast pieces and sprinkle with seasoning (I like lemon zest/s +p. Cook until browned on both sides and juices run clear. • While chicken is cooking, mix pesto in food processor: 1 cup nuts (pulse), add 1 ½ cups fresh basil and 2 cloves garlic (pulse). Add olive oil while it’s mixing until it reaches the consistency you like (around ½ cup). Add the juice of one lemon.
Veggie Pasta OR Cauliflower Rice • Pasta: You can use packaged broccoli slaw, or thinly sliced zucchini, as noodles. Just sauté in some olive oil until tender and serve pesto chicken on top. • Rice: Pulse half a head of cauliflower in the food processor until it is rice-like size grains. Preheat the oven to 425. Spread the riced cauliflower out on a baking sheet in a thin layer and bake for 15 minutes, stirring halfway through. Serve pesto chicken on top.
Add-ons • Nuts and berries salad: Fresh berries and chopped nuts on top of lettuce or spinach, top with balsamic, lemon juice, and olive oil • Any leftover protein source Lunch prep: Chop leftover chicken into cubes and combine with chopped veggies of your choice in a Tupperware.
DAY 7 Meal 1 Veggie Omelet • See instructions on day 2 Sweet Potato Hashbrowns • Grate sweet potato, mix with an egg, and cook in a greased frying pan until browned. Season with salt and cinnamon. Fresh Fruit • Any fresh fruit left from the week! Meal 2 Chicken Chopped Salad • Mix any seasonings/dressing with the chicken and veggies. Meal 3 Pulled Pork Taco Salad or Nachos • Place a pork roast in the crockpot on low with a cup of water, a jar of compliant salsa, and season with spices (I like cumin, chili powder, garlic powder, and salt and pepper). Cook for 8 hours until pork is easily shredded. • For chips, you can do either zucchini chips or sweet potato chips (I used plantain chips in the photo but those are harder to find.) Slice the vegetable thin, coat with a little oil, sprinkle salt, and bake at 425 for 10-15 mins on each side or until cooked through and starting to get crispy. • For taco salad, serve cooked pork on a bed of lettuce and “chips,” stacking up any other toppings you want (olives, tomatoes, avocado, etc). • For nachos, serve cooked pork on top of a bed of chips, topping with homemade BBQ sauce, salsa, and guac. Add-ons • Any leftovers from the week!
