The Complete Whole30 Meal Plan & Grocery List: Week 1

The Complete Whole30 Meal Planning Guide and Grocery List: Week 1

The Complete Whole30 Meal Planning Guide and Grocery List: Week 1

The Complete Whole30 Meal Plan & Grocery List: Week 1

 

Hey Everyone, Ally here! I’ve dabbled with eating Whole30 meals here and there, but on February 26, 2018, I’m going to start my first Whole30! I’M SO EXCITED. The complete Whole30 Meal Planning Guide and Grocery List.

Don’t know what the Whole30 is? Read about it here. Basically, it’s a life-changing way of eating that removes anything that could possibly give your body a negative reaction and allows you to feel amazing. You can eat meat, fish, vegetables, fruit, nuts, and seeds for 30 days. That’s it. No alcohol, no sugar, no dairy, no grains, no gluten, no soy, no beans, legumes or peanuts, and nothing artificial. But I promise I’m going to make this DELICIOUS.

Even from just eating Whole30 here and there, I can already tell what a difference it makes in the way I feel. I have so much energy! Now, every time I eat a piece of bread I feel like I need a nap. Really, food makes that much of a difference. I also have my wedding coming up, and am in need of a little will power to feel my best on the day. I know weight loss isn’t the main goal of the Whole3o, but it is a pleasant side effect. Here are my current stats, (follow along until week 4 to see the results!):

  • Weight: 154 lbs
  • Measurements:
    • Bicep circumference: 12″
    • Ribs: 32″
    • Belly Button: 35″
    • Love handles: 38″
    • Butt: 40.5″
    • Hips: 39.5″
    • Thigh circumference: 24″

I’m also well aware of the negative parts of doing the Whole30, (the first week of withdrawal can be rough) and am incorporating the Whole30 timeline into my meal plan, as well as some easy substitutions for family members who don’t want to partake.

Want to know more about the day-t0-day experience? Check out my Whole30 Week 1 Journal here.

I’m going to lay out exactly what you need to do each day to be successful, and what you’ll be up against. Doesn’t it bug you when “meal plans” just give you lists of meals to make for breakfast, lunch, and dinner? Who has time to cook three meals a day? This meal plan is not only going to be completely helpful, but completely doable for busy lives.

Ready? LET’S GO!


The Complete Whole30 Meal Planning Guide and Grocery List: Week 1

This first week is all about eating delicious, hearty comfort foods to keep you full and satisfied.  You’re likely going to be experiencing headaches, fatigue, and general hangry-ness all week, so I’ve designed the menu to be simple, familiar, and yummy, with plenty of potatoes to trick your brain. Let’s ease on in to this, shall we?

The Complete Whole30 Meal Plan & Grocery List: Week 1

 

Snacks & Extras:

In addition to this meal plan, you’re going to want some compliant snacks and beverages to get you through the day. Coffee with almond milk is great in the morning, as well as GT’s Kombucha. For a treat at night, try some flavored sparkling water like La Croix!

This week’s snacks:

Week 1 Grocery List

I would try and go to an organic grocer like Whole Foods, Trader Joe’s, or Sprouts. If you aren’t able to/ don’t want to, order some of the stuff you can’t find in a standard grocery store online ahead of time.  Also, MAKE SURE YOU READ YOUR LABELS!!  Food manufacturers sneak all kinds of additives and sugar into things. No cheating. When in doubt, Google if it’s Whole30 compliant.

If you have family members that aren’t doing the Whole30 with you, you may want to add some hamburger buns, pasta, and shredded cheese to your grocery list.

The Complete Whole30 Meal Plan & Grocery List: Week 1

*NOTE: This grocery list is designed for ONE person doing Whole30 for weekday breakfasts and lunches, and TWO people eating weeknight dinner and meals on weekends. Please adjust accordingly, or reach out to me if you need an updated list.*

Additional Tools Needed:

  • Large skillet
  • Large soup pot
  • Medium pot
  • Crockpot/ slow cooker
  • 7 meal-sized tupperware containers
  • 3 – 12oz. mason jars with lids
  • 2 rimmed baking sheets
  • Aluminum foil
  • Gallon-sized freezer bags
  •  Mixing bowls

Day-by-Day Meal Plan and Instructions

Day 0: Prep Day

 

Woo! Day 0! This is usually a Sunday for most people, and you should carve out an hour for grocery shopping and a couple hours for meal prepping when you get home. Aren’t you excited? Here’s your step-by-step prep schedule:

  1. 15-Minute, One-Pan Paleo Sausage and Brussels Sprouts (Optional Egg)
    • This is going to be your breakfast for the first two days. I’m not a huge fan of eggs, especially meal prepped eggs, so I don’t include one here, but feel free to! It will definitely make this recipe feel more “breakfast-y”, even though the Whole30 encourages you to think of them as 3 equal meals.
    • Make the recipe above, (EXCLUDE THE MAPLE SYRUP, and use dijon mustard, and save your lemon zest for later) and portion it out into two Tupperware containers. Cook some eggs if you’d like to add those.
  2. Meal Prep Lunch Bowls with Spicy Chicken, Roasted Lemon Broccoli, and Caramelized Sweet Potatoes
    • Oh, this recipe is one of my best. Get excited. We will be following this pattern all four weeks: meal prep a couple lunches to get you started, and finish off the week with leftovers. Less cooking for you 🙂
    • Follow the recipe included in the link. It’s originally four servings, but there’s no limit to how much you eat in the Whole30, so portion the same amount of food out into 3 servings. Hooray for being full!!
    • Substitutions: Just drizzle some olive oil instead of cooking spray. Use grated lemon zest (from the lemon you used in the recipe above) and black pepper instead of lemon pepper.
  3. Slow cooker chili
    • You’re going to prep this slow cooker chili, (sautée the meat and veggies) put it in a gallon-sized freezer bag, place it in the fridge, and dump everything and the rest of the ingredients in your crockpot in the morning.
    • You can either prep the toppings, (diced onion, sliced jalapeño, avocado, cilantro, olives, lime wedges) now or tomorrow night! Thinking ahead, I would save a little bit of the diced onion as toppings if you like them 🙂
  4. Chia pudding with banana, berries, and almond butter
    • You’re getting REALLY productive now and prepping stuff for the second half of the week. Go you. Also, don’t freak out about chia pudding. It’s amazing, and you’ll be dying for some sweetness by then.
    • Lay out 3 mason jars. In each mason jar, put: 1 Tbsp. almond butter, 3 Tbsp. chia seeds, and 1 cup almond milk. Stir until combined. Let set for 10 minutes, then put 1 sliced banana and some raspberries on top, (fill it to the top!). Screw on the lid and keep in the fridge.
  5. Freeze some stuff.
    • Check out the expiration days on your meat. If you need to, freeze some of the meat you’ll be using towards the end of the week.

Day 1: Monday

Paleo Sausage and Brussels Sprouts

photo credit: Ally’s Cooking

Welcome to your first day of Whole30!!!! Today is, “so what’s the big deal?” day according to the timeline. Today is going to be easy and you’re going to feel empowered with all your healthy choices, so try your best to channel that spirit throughout the rest of the week.

Morning To Do: pop the prepped bag of chili + tomatoes + beef broth + any extra seasoning into the slow cooker. Set it on low heat for 8 hours.

Breakfast: heat up your sausage and brussels sprouts! Make a cup of coffee with some almond milk if you’d like.

Lunch: heat up your chicken meal prep bowls, (just remove the apples first).

Optional Snacks: Sip some kombucha, eat apple with almond butter, have a Larabar, or make a Detox Green Smoothie with Chia Seeds.

Dinner: Prep the toppings, (diced onion, sliced jalapeño, sliced avocado, cilantro, olives, lime wedges) for your chili if you haven’t already. Ladle the chili from the slow cooker to a bowl and dig in! Portion out two large servings into Tupperware containers when you’re done for lunches later this week.

HOW EASY WAS THAT??? 🙂


Day 2: Tuesday

photo credit: Primal Gourmet

Today might suck. Your body is officially in WTF withdrawal mode, and likely will be all week, (TRUST ME, it gets better). Today and tomorrow are officially referred to as “The Hangover”, so expect a massive headache. I suggest some of the optional snacks because the natural fruit sugar will help your headache and withdrawal symptoms. Also, because I love you and today is hard, you’re having chicken piccata and mashed potatoes for dinner. You’re welcome.

Breakfast: heat up your sausage and brussels sprouts! Make a cup of coffee with some almond milk if you’d like.

Lunch: heat up your chicken meal prep bowls, (just remove the apples first).

Optional Snacks: Sip some kombucha, eat apple with almond butter, have a Larabar, or make a Detox Green Smoothie with Chia Seeds.

Dinner: Lemon Chicken Piccata with mashed potatoes and asparagus.

  • Prepare Primal Gourmet’s recipe for chicken piccata above. Keep warm.
  • Meanwhile, peel and dice 2 russet potatoes. Place them in a medium pot, and cover the potatoes with cold water. Add some salt to the pot, and boil over high heat for about 10 minutes until the potatoes are fork tender. Drain the potatoes, and return them to the pot with 2 Tbsp. of Ghee, a splash of almond milk, and salt and pepper. Mash or whip with an electric mixer. Keep warm.
  • At the same time, heat the oven to 400 F. Lay a bunch of asparagus out into a single, even layer on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast the asparagus in the oven for 10 minutes.
  • Plate the chicken piccata and sauce over mashed potatoes with a side of asparagus. Dig in!

 

Day 3: Wednesday

meal prep lunch bowls

photo credit: Ally’s Cooking

You’re still technically in “The Hangover” phase, so we’re going to take it easy again today. Something sweet for breakfast, because honestly you need it, and something super hearty for dinner. The goal here is to not feel deprived on your tastebuds even though your body feels like it’s dying without the sugar, gluten, and dairy.

Breakfast: dig into your chia pudding you prepped on Sunday. You can eat it cold right out of the mason jar!

Lunch: heat up your chicken meal prep bowls, (just remove the apples first).

Optional Snacks: Sip some kombucha, eat apple with almond butter, have a Larabar, or make a Detox Green Smoothie with Chia Seeds.

Dinner: Sloppy Joe Stuffed Baked Potatoes with a Side Salad

  • Use this recipe for the Whole30 Sloppy Joe meat. Add some crushed red pepper flakes if you’d like, (I would!).
  • Meanwhile, poke 2 russet potatoes with a fork, wrap them in wet paper towels, and microwave them 5-7 minutes each.
  • Slice the cooked russets down the middle, and stuff generously with the Sloppy Joe mixture! Top with some minced fresh chives. Serve with a side salad, (I like Tessamae’s compliant salad dressings, or you could make your own!).
  • If you have family members not participating, they may want to eat this on a bun!
  • Portion the leftover sloppy joe mixture into two Tupperware containers for lunches this week.

 

Day 4: Thursday

photo credit: Paleo Running Mama

Welcome to the “Kill All The Things” phase. You might not feel like garbage anymore, (you still might) but you’re likely a raging bee-0tch. Again, this is normal. The brain doesn’t like to be told “no”, so we’re going to counteract that with a dinner that totally feels like a cheating, binging day. Buffalo wings! Ranch dressing! Potato wedges! Are you drooling yet? You need this.

Breakfast: dig into your chia pudding you prepped on Sunday. You can eat it cold right out of the mason jar!

Lunch: heat up your leftover chili!

Optional Snacks: Sip some kombucha, eat apple with almond butter, have a Larabar, or make a Detox Green Smoothie with Chia Seeds.

Dinner: Buffalo Chicken Wings with Ranch Dressing, Potato Wedges, and Veggie Dippers.

  • You’re going to make the buffalo chicken wings with ranch dressing recipe above for tonight as directed.
  • Meanwhile, you can peel 2 russet potatoes and cut them into small potato wedges, (but big enough for dipping!). Toss them in 2 Tbsp. olive oil, salt, pepper, and garlic powder, and spread out in a thin, even layer on another baking sheet. Put them in the oven with the wings; they will need about 30-40 minutes depending on their size, just flip them halfway through. You want them to be golden on the outside and soft on the inside.
  • Serve the wings and wedges with celery sticks, carrot sticks, and broccoli with plenty of homemade ranch dressing!

 

Day 5: Friday

Grilled Chimichurri Steak

photo credit: Ally’s Cooking

You likely still want to Kill All the Things, but it’s Friday!! Yay!! We’re going to celebrate with a steak dinner, so cheer up buttercup. Sip on a nice Kombucha or La Croix with berries, and pretend it’s wine.

Breakfast: dig into your chia pudding you prepped on Sunday. You can eat it cold right out of the mason jar!

Lunch: sloppy joe’s with zoodles! Heat up some of the leftover sloppy joe mixture with some pre-cut zoodles (zucchini noodles, they will need a couple minutes in the microwave too to soften up). This is one of my favorite combos- enjoy!

Optional Snacks: Sip some kombucha, eat apple with almond butter, have a Larabar, or make a Detox Green Smoothie with Chia Seeds.

Dinner: Grilled Chimichurri Steak and Green Beans with Baby Red Potatoes 

  • Follow the instructions for the chimichurri steam and green beans above.
  • Meanwhile, wash and halve 6 baby red potatoes. Put them in a medium pot, cover with water, add a pinch of salt, and boil for about 15-20 minutes until fork tender. Drain, and then return the potatoes to the pot over low heat. Add 2 tbsp. Ghee, salt, pepper, and minced chives. Toss until the Ghee is melted.
  • Serve!

 

Day 6: Saturday

photo credit: Primal Palate

Ah, Saturday. The weekend. It’s bliss. But, UGH, you’re tired. Your body is learning to use fat as energy instead of carbs, and it’s ALMOST there, but not yet. It’s a struggle, but you can do it! Eat a big, hearty breakfast and have a nap.

Breakfast: Homemade Breakfast Sausage, 2 Eggs Your Way, and Fruit

  • Whip up the homemade breakfast sausage recipe above, cook 2 eggs any way you want with a little Ghee, and eat up any leftover fruit you haven’t yet!
  • Put half the breakfast sausage in a Tupperware container for tomorrow.

Lunch: heat up the last of the leftover chili!

Optional Snacks: Sip some kombucha, eat apple with almond butter, have a Larabar, or make a Detox Green Smoothie with Chia Seeds.

Dinner: Spaghetti Squash and Meatballs

  • Make the recipe according to instructions; the only substitution would be Coconut Aminos instead of Tamari.
  • If you have family members not participating in Whole30, you may want to boil some pasta and serve with shredded cheese for them!

 

Day 7: Sunday

photo credit: Jay’s Baking Me Crazy

Day 7! Go you! You’re still a little tired, but you’re almost over the hump! Tonight you get classic Sunday pot roast- yummmm. If you’re doing Week 2 with me, you’ll also need to go to the grocery store!

Breakfast: heat up the leftover breakfast sausage, cook 2 eggs any way you want with a little Ghee, and eat up any leftover fruit you haven’t yet!

Lunch: sloppy joe’s with zoodles! Heat up some of the leftover sloppy joe mixture with some pre-cut zoodles (zucchini noodles, they will need a couple minutes in the microwave too to soften up).

*You may want to think about preparing dinner now, as it takes a few hours*

 

Optional Snacks: Sip some kombucha, eat apple with almond butter, have a Larabar, or make a Detox Green Smoothie with Chia Seeds.

Dinner: Perfect Pot Roast

Make recipe as directed, but here are some changes:

  • Cut the recipe in half.
  • Baby carrots work instead of whole carrots.
  • Instead of cooking the roast in the oven, once it’s time to put everything in the oven, put it in your slow cooker instead, (4 hours on high or 8 hours on low).
  • Before you put it in the oven/slow cooker, add 6 halved baby potatoes.
  • Don’t use wine, obviously.

Ready for Week 2? 

 

 

Written by
Ally
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12 comments
  • 🙌🏻💪🏻You will love it!! We did those paleorunningmama chicken wings and they are amazing!! Def use the arrowroot for crispyness. Her sloppy joes are also delicious!! You got this!

  • Giiiiirrrlllll, thank you so much for putting Your time into this. You’re amazing! I can’t tell you how excited I am to try these meal plans after reading all of your input. The wedding diet was wonderful and delicious! You make every part of these plans exciting and easy to follow. You take the scary factor out and by putting everything in one place, you save my brain from combusting 🙂 thank you so much! You are so appreciated!!

    • Jen, you’re so welcome! You can’t understand how happy it makes me to know this can make your life a little easier. Thank you so much for the kind words 🙂

  • Wow, this is incredible, I’m going to start my first whole 30 Monday and I’m so thankful I found your blog! My husband and I are doing it together so I’m going to try to update the shopping list! Your addition to the “how you’ll feel” each day is super helpful!

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