The Complete Whole30 Meal Plan & Grocery List: Week 2

The Complete Whole30 Meal Planning Guide and Grocery List: Week 2

The Complete Whole30 Meal Planning Guide and Grocery List: Week 2

 

The Complete Whole30 Meal Plan & Grocery List: Week 2

Hey Everyone, Ally here! I started my first ever Whole30 on February 26, 2018, and I’m sharing my easy, step-by-step meal plans with you here! The complete Whole30 Meal Planning Guide and Grocery List.

New? Start back at Week 1 here.

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.

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.

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 2

This first week was all about eating delicious, hearty comfort foods to keep you full and satisfied.  In this second week, we’re going to try and cut some of the white potatoes, (not completely!) and bring a TON of flavor and unique recipes to get through the hump of the “hardest days”.  Tiger blood is in sight!!!!

The Complete Whole30 Meal Plan & Grocery List: Week 2

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:

  • Celery sticks with almond or sunflower butter
  • Baby carrots with Wholly Guacamole
  • Red grapes

Week 2 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 shredded cheese, sour cream, tortilla chips, and rice to your grocery list.

 

*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.


Day-by-Day Meal Plan and Instructions

Day 7: Prep Day

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. (Meal plan for day 7 can be found in Week 1). Aren’t you excited? Here’s your step-by-step prep schedule:

  1. Completely shred the rotisserie chicken.
    • Remove the skin, and shred all the meat, light and dark into a separate bowl. Divide in half. Half will be used for the breakfast casserole meal prep, half will be used for the lunch meal prep.
  2. Make your Buffalo Chicken Breakfast Casserole.
    • This is going to be your breakfast for the week. Bake it, let it cool completely, pack in 5 separate Tupperware containers and put it in the fridge.
  3. Meal prep your lunches.
    • In a large bowl with half the shredded chicken, add:
      • 2 slices of cooked, crumbled bacon
      • 1 apple, diced
      • 1/2 cup sliced grapes
      • 1/4 cup sliced almonds
      • 1/2 cup paleo mayo
      • Salt & pepper
      • Pinch each of onion powder and garlic powder
    • Stir everything together and divide evenly into 3 Tupperware containers.
    • Pack some baby carrots and celery sticks too!
  4. 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 8: Monday

Loaded Whole30 Poblano Lime Taco Soupphoto credit: Ally’s Cooking

Congratulations on rocking your first week of the Whole30!  The timeline says the next few days might be rough physically and mentally, so we’re going to do our best to get through it with the help of some delicious food.

Breakfast: heat up your breakfast casserole! Feel free to top with more hot sauce or some green onions.

Lunch: No need to heat up your chicken salad! Enjoy 🙂

Optional Snacks: Sip some kombucha, eat celery sticks with almond butter, dip some baby carrots in guacamole, or eat some grapes.

Dinner: Get ready for some amaze-balls Loaded Whole30 Poblano Lime Taco Soup! It comes together quickly- and load up on those toppings!

  • Non-Whole30 family members can use cheese, sour cream, and tortilla chips if they want.
  • Pack up 2 leftover servings in Tupperware with toppings included for lunches later this week.

Day 9: Tuesday

 

photo credit: Living Loving Paleo

We’re in the thick of the hump here. You might be bloated and uncomfortable, you might be mentally OVER IT. Statistically speaking, your most likely to quit the Whole30 in the next couple days, so STAY STRONG! Dinner tonight will be so good you will forget you’re even dieting.

Breakfast: heat up your breakfast casserole! Feel free to top with more hot sauce or some green onions.

Lunch: No need to heat up your chicken salad! Enjoy 🙂

Optional Snacks: Sip some kombucha, eat celery sticks with almond butter, dip some baby carrots in guacamole, or eat some grapes.

Dinner: BBQ Bacon-Wrapped Pork Tenderloin with a Baked Potato and Orange Carrots

  • You’ll want to start your two side dishes about an hour to and hour and a half before you want to eat.
  • Bake your potatoes: heat your oven to 450 F. Place 2 scrubbed and poked russet potatoes on a baking sheet. Bake for 25 minutes until they’re wrinkly. Take them out, rub them with a little olive oil, flip them over, and sprinkle with salt. Let them bake another 25 minutes until super fluffy on the inside and crispy on the outside. Top with ghee, salt, pepper, green onions, and maybe even some bacon bits! YUM.
  • Orange carrots, (these are literally THE BEST): Peel the carrots and slice them in half long-ways. Place them in a big soup pot on the stove so they can all lay flat. Top the carrots with a sliced shallot, the juice and zest of 2 oranges, 3 Tbsp. olive oil, salt, pepper, a pinch of dried thyme, and some red pepper flakes. Stir, bring everything to a boil on the stove, the reduce the heat to low, cover, and let simmer for 45 minutes-hour until all the liquid is almost gone and the carrots start browning.
  • Follow the instructions in the linked recipe for the pork tenderloin. Use Tessemae’s approved BBQ sauce. YUMMMMMMMMM.

 

Day 10: Wednesday

 

photo credit: Abbey’s Kitchen

This is “the hardest days” phase. Mentally, this Whole30 things probably isn’t that exciting anymore, and you may be wondering if you want to continue. This is totally normal, but once you get through this hump you’ll get your TIGER BLOOD! Don’t give up yet!

Breakfast: heat up your breakfast casserole! Feel free to top with more hot sauce or some green onions.

Lunch: No need to heat up your chicken salad! Enjoy 🙂

Optional Snacks: Sip some kombucha, eat celery sticks with almond butter, dip some baby carrots in guacamole, or eat some grapes.

Dinner: Chicken Curry with Cauliflower and Sweet Potatoes

  • Make the recipe according to directions.
  • Heat up your cauliflower rice, and maybe some regular rice for family members who aren’t participating.
  • If you have leftovers, box them up for lunches later in the week!

 

Day 11: Thursday

photo credit: Paleo Bailey

ALMOST THERE. ALMOST THERE. TIGER BLOOD IN SIGHT. Good thing tonight’s dinner is BOMB.

Breakfast: heat up your breakfast casserole! Feel free to top with more hot sauce or some green onions.

Lunch: Heat up leftover taco soup and enjoy!

Optional Snacks: Sip some kombucha, eat celery sticks with almond butter, dip some baby carrots in guacamole, or eat some grapes.

Dinner: Sweet and Sour Sheet Pan Chicken

  • This meal is UNBELIEVABLY good with the added bonus that it’s super easy to throw together.
  • Serve over cauliflower rice, if desired, (it’s so good I ate it on its own!)
  • If you have any leftovers, throw them in some Tupperware for lunches later.

 

Day 12: Friday

 

photo credit: Brooklyn Supper

Are you feeling better? Boundless energy yet? Get excited because 1, it’s the weekend!!!! And 2, you’re going to be drooling over your easy dinner tonight.

Breakfast: heat up your breakfast casserole! Feel free to top with more hot sauce or some green onions.

Lunch: Heat up leftover taco soup and enjoy!

Optional Snacks: Sip some kombucha, eat celery sticks with almond butter, dip some baby carrots in guacamole, or eat some grapes.

 

Dinner: Pork Chops with Onions over a Kale Salad with Sautéed Apples

  • Prepare the salad according to the linked recipe
  • For the pork chops: Season your 4 pork chops on both sides with salt and pepper, and slice 1/2 a red onion. Heat a large cast iron skillet over medium-high heat and add a Tbsp. of ghee. Once it’s melted, add the pork chops and onions. Cook 4-5 minutes on each side, until golden brown and cooked to at least 145 degrees in the middle.
  • Serve the hot pork chops and onions over the cool salad. Perfection.
  • Save the leftovers for lunch Sunday.

 

Day 13: Saturday

 

photo credit: Fortuitous Foodies

Ah, Saturday. The weekend. It’s bliss. The smoothie bowl you’re about to make for breakfast? Also bliss. Enjoy your boundless energy and all the good food filling you up.

Breakfast: Banana Berry Smoothie Bowl

  • Go ahead and sub almond milk for the coconut milk

Lunch: heat up some leftovers! Either the chicken curry or sweet and sour chicken.

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

Dinner: Beef and Broccoli bowls with Sunshine Sauce


 

Day 14: Sunday

 

Sheet Pan BBQ Salmonphoto credit: Ally’s Cooking

Day 14! Go you! Almost half way thereeeeeeeee. Meals are going to be super easy today to leave time for all that grocery shopping and meal prepping your’ll be doing for next week.

Breakfast: Banana Berry Smoothie Bowl

  • Go ahead and sub almond milk for the coconut milk

Lunch: heat up your leftover pork chops with onions and serve over leftover cold kale salad with apples.

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

Dinner: Sheet Pan BBQ Salmon with Chipotle Sweet Potatoes and Green Beans


Ready for Week 3

 

 

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Ally
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10 comments
  • I noticed edamame on your grocery list. I’m pretty sure that is not compliant with whole30 as it is a legume? Can you clarify?

  • Ally this menu is soooooo helpful! I’m confused though…explain how I can lose weight doing Whole30 by eating potatoes, bacon, and pork tenderloin ? I love the meals and feel very satisfied but I worry about the heaviness of everything. Can you explain??

    • Hi Morgan!! I understand why you’d ask that, but there’s a few different answers to your question. First, the first two weeks of the Whole30 are often extremely difficult for people. You can be constantly starving and have very powerful cravings, so feeling like you’re eating comfort food is a great way to stay on track with the program and feel satisfied without cheating in the beginning. The amount of potatoes decreases in the third and fourth weeks. Remember, this is a full 30-day cycle and not just a one-week thing. Second, you’re cutting out SO MANY other things like gluten, grains, beans, dairy, sugar and a lot of other high-calorie, processed foods. On the Whole30 you’ll be eating far fewer calories than you’re used to, so “indulging” with some white potatoes and pork on the whole30 is not like indulging and ALSO eating ice cream, bread, cheese, etc. You need the calories. Lastly, the goal of the Whole30 isn’t weight loss, it’s so much more than that, (however, you’ll likely lose weight regardless). Moving back towards a plant and animal based diet will improve your whole body, mind, and digestion which will allow you to think of food completely differently. White potatoes are extremely nourishing when they are the “heaviest” thing you’re putting in your body. I hope your results after 30 days will prove this to you 🙂 Best of luck.

      • I do appreciate the explanation! That’s so helpful…and I can’t tell you how much all of your work has helped me these past 2 weeks! My husband and I are LOVING these recipes. Thank you thank you!!

  • Hi! I just noticed that your shopping list does not have the oranges needed to make the orange carrots for the pork tenderloin.

    • Hi Abby! Actually, since posting this meal plan, I’ve helped lots of people like you asking for customizations, and I think I have a good solution for you after some consideration. After going through a few rounds myself, I’ve learned some best practices. Here’s my advice:

      Treat the whole meal plan and grocery list like it’s for one person- even dinners!

      Here’s how. You’re going to remove the “snacks” from your grocery list, (larabars, rx bars, spinach for smoothies, 3 bananas, and apples). On the Whole30, I’ve realized that I eat more food than I could have ever imagined. Especially in the first two weeks, you’re going to be hanger level 10 all the time. That being said, you’re going to want to 1.) eat A LOT at each meal, like two servings per person, and 2.) have actual meals for leftovers, not just a snack. Making extra food every night and treating the meal plan for one person allows you to eat as much as you want and also gives you a portion of leftovers. I would regularly bring two full lunches to work and have one as a “snack”. When you look at the meal plan, if you’re serving more than just yourself for dinner, you usually won’t be able to have seconds or lots of leftovers based on the shared portions. If for some reason you don’t eat all your leftovers when treating this meal plan for 1 instead of 2, you could always freeze some so your not wasteful. One of the greatest things you can do to help yourself during a Whole30 is just have a ton of compliant food and leftovers ready to go whenever you are so you’re never put in a bad situation. hope this helps!

Written by Ally

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