The Complete Whole30 Meal Plan & Grocery List: Week 3

The Complete Whole30 Meal Planning Guide and Grocery List: Week 3

The Complete Whole30 Meal Planning Guide and Grocery List: Week 3

The Complete Whole30 Meal Plan & Grocery List: Week 3

 

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, or Week 2 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 3

The Complete Whole30 Meal Plan & Grocery List: Week 3

 

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.

Week 3 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, and rice to your grocery list.

The Complete Whole30 Meal Plan & Grocery List: Week 3

 

*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 14: 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 14 can be found in Week 2). Aren’t you excited? Here’s your step-by-step prep schedule:

  1. Make your breakfasts.
    • Prepare the spaghetti squash fritters according to the recipe. Pack up 3 servings for the week with eggs any way and some fruit.
    • Make 2 servings of this chia pudding recipe, and put them in the fridge for breakfast later in the week.
  2. Meal prep your lunches.
    • Make this simple sheet pan basil chicken recipe for lunches this week. Portion it out into 3 meal containers, and stick it in the fridge.
  3. Prep tomorrow’s slow cooker dinner
    • You’ll be having some delicious bacon potato chowder for dinner tomorrow, and because Monday’s are hard, it’s a slow cooker recipe!
    • Put all the ingredients, besides the bacon, almond milk, and thickener, into a large freezer bag. Place the bag in the fridge so it’s easy to dump into your slow cooker in the morning!
  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 15: Monday

photo credit: The Whole Cook

Congratulations on rocking your second week of the Whole30!  Tiger blood is in your grasp, so don’t loose steam now 🙂 I bet you feel great, don’t you?

Morning To Do: Put your prepped soup for tonight into the slow cooker! Set it on low for 8 hours.

Breakfast: Heat up those bacon spaghetti squash fritters & eggs in the microwave! Dig in 🙂

Lunch: Warm up your balsamic chicken lunch bowls and enjoy!

Optional Snacks: Sip some kombucha, or munch on an RX bar.

Dinner: Potato Bacon Chowder with a side salad

  • While your soup is finishing up in the slow cooker, cook the bacon and follow the final steps of the recipe, (adding the almond milk and thickener).
  • Complete your meal with an easy side salad with your favorite compliant dressing!
  • Save a leftover portion of soup and salad for lunch on Wednesday.

Day 16: Tuesday

photo credit: Primal Gourmet

Breakfast: Heat up those bacon spaghetti squash fritters & eggs in the microwave! Dig in 🙂

Lunch: Warm up your balsamic chicken lunch bowls and enjoy!

Optional Snacks: Sip some kombucha, or munch on an RX bar.

Dinner: Herb and Almond Crusted Beef Tenderloin, baby red potatoes, and spicy garlic green beans

  • Get excited! Prepare the beef tenderloin according to the recipe above.
  • Meanwhile, boil some halved baby red potatoes in a big pot of salted, boiling water. Drain when fork-tender and ready to serve, and toss with some ghee, salt, pepper, and minced chives or green onions.
  • With about 10-15 minutes to go, prepare the spicy garlic green beans according to the recipe above.
  • Serve and die of happiness.

 

Day 17: Wednesday

photo credit: Living Loving Paleo

 

Breakfast: Heat up those bacon spaghetti squash fritters & eggs in the microwave! Dig in 🙂

Lunch: Warm up the leftover potato soup and eat with a side salad!

Optional Snacks: Sip some kombucha, or munch on an RX bar.

Dinner: Coconut Mango Chicken with Peppers and Rice

  • Cook the recipe according to instructions, but leave out the brown sugar!
  • Sub olive oil for canola oil, and cauliflower rice for brown rice 🙂
  • Save a portion for lunch later this week.

 

Day 18: Thursday

photo credit: Paleo Bailey

Breakfast: Grab your chia pudding and go! No need to warm it up.

Lunch: Warm up your last balsamic basil chicken bowl.

Optional Snacks: Sip some kombucha, or munch on an RX bar.

Dinner: Sesame Chicken Chopped Salad


 

Day 19: Friday

photo credit: Primal Gourmet

Breakfast: Grab your chia pudding and go! No need to warm it up.

Lunch: Heat up the leftover chicken mango verde with cauliflower rice.

Optional Snacks: Sip some kombucha, or munch on an RX bar.

Dinner: The Greatest Salmon Cakes with a side salad

  • Prepare the salmon cakes and aioli according to the recipe above. They are AMAZING.
  • Serve with a simple side salad and your favorite compliant dressing!
  • Save the leftover salmon cakes for lunch tomorrow.

 

Day 20: Saturday

photo credit: I Heart Umami

Breakfast: Turkey Plantain Breakfast Sausage, eggs your way, and fruit

  • Prepare the sausage according to the recipe above. Serve with eggs and fruit!
  • Save your leftovers for tomorrow morning.

Lunch: Leftover salmon cakes and a side salad! Delicious warmed or cold.

Optional Snacks: Sip some kombucha, or munch on an RX bar.

Dinner: Thai Curry Meatballs with spicy roasted cauliflower

  • Prepare according to the recipes above! Save your leftovers for tomorrow’s lunch.

 

Day 21: Sunday

photo credit: Nom Nom Paleo

Breakfast: Leftover turkey plantain sausage, eggs, and fruit.

Lunch: Leftover thai curry meatballs and spicy cauliflower.

Optional Snacks: Sip some kombucha, or munch on an RX bar.

Dinner: Chicken Caesar Salad with Creamy Tomato Leek Soup

  • Prepare the tomato soup, (when I made it, I put everything in the pot and then used an immersion blender to blend everything. A regular blender would work fine. Just thought I’d let you know it can be simple and delicious, as the instructions are a little confusing).
  • Grill, bake, or pan fry some seasoned chicken breasts. Serve over lettuce and top with some paleo caesar dressing!

Ready for Week 4

 

 

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