The Complete Whole30 Meal Planning Guide and Grocery List: Week 4

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 4

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 4 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 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.

The Grocery list below is for 2 people doing the whole week. You will just need to double up your meal prep breakfast & lunch:

Day-by-Day Meal Plan and Instructions

Day 21: Prep Day

photo credit: 40 Aprons

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 21 can be found in Week 3). Aren’t you excited this is your last week? Here’s your step-by-step prep schedule:

1. Make your breakfasts.
   • You’re going to double this Sun-Dried Tomato Bacon Mini Frittata recipe to get 20-24 muffins.
   • Pack 4 muffins each in 5 Tupperware containers for breakfasts each weekday. Any extras can be snacks!
2. Meal prep your lunches.
   • You’re going to go nuts over these delicious Fish Taco Bowls for your lunches Monday and Tuesday.
   • A few shortcuts: use Primal Kitchen Chipotle Mayo and Frozen Cauliflower Rice instead of making your own!
3. Prep Wednesday’s slow cooker dinner
   • Following this recipe for slow cooker jambalaya, (YUM) place all the ingredients, except for the shrimp and cauliflower, in a gallon-sized freezer bag or covered bowl in the fridge.
   • On Wednesday, you’ll dump everything in the crockpot, and then prep the shrimp and cauliflower.
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 22: Monday

photo credit: A Saucy Kitchen

Congratulations on making it to your final week of the Whole30!  You are one with the Tiger Blood, and Tiger Blood is one with you.

Breakfast: You can eat your frittata muffins hot or cold, up to you!

Lunch: Enjoy that fish taco bowl ♥

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

Dinner: One Pan Chicken and Veggies

• Prepare according to instructions, although I would personally use 12 baby red potatoes.
• Save the leftovers for lunch Wednesday!

Day 23: Tuesday

photo credit: Physical Kitchness

Breakfast: You can eat your frittata muffins hot or cold, up to you!

Lunch: Enjoy that fish taco bowl ♥

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

Dinner: Hawaiian Chicken Burgers with Piña Colada Coleslaw

• You’re going to increase the Hawaiian Chicken Burgers recipe by 50%, ensuring you’ll have enough for leftovers, (2 patties per serving, 6 burgers total)
  • That means: 1.5 lbs. ground chicken, 3/4 cup pineapple, 3 Tbsp. coconut aminos, 7 scallions, heaping 1/4 cup almond flour.
• Prepare the coleslaw according to instructions.
• Pack up the leftovers for lunch Thursday!

Day 24: Wednesday

photo credit: Fit Slow Cooker Queen

To Do: Think about your schedule today, and whether you want to put the Jambalaya for dinner you prepared in the slow cooker around noon on low for 6 hours, or early evening on high for 3 hours.

Breakfast: You can eat your frittata muffins hot or cold, up to you!

Lunch: Heat up your leftover chicken and veggies from Monday night.

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

Dinner: Slow Cooker Jambalaya

• When the time is up on the slow cooker, you’re going to add the shrimp and cauliflower rice.
• You’re using 1.5 cups raw cauliflower rice for this recipe, so you can make some quickly by chopping up a head of cauliflower and pulsing it in the food processor or blender until it resembles rice.
• Save the leftovers for lunch Friday!

Day 25: Thursday

photo credit: Paleo Bailey

Breakfast: You can eat your frittata muffins hot or cold, up to you!

Lunch: Heat up your leftover Hawaiian burgers with coleslaw, (don’t heat THAT up).

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

Dinner: Korean BBQ Beef Bowls

• Prepare according to instructions.
• Save the leftovers for lunch on Saturday.

Day 26: Friday

photo credit: The Real Food Dietitians

Breakfast: You can eat your frittata muffins hot or cold, up to you!

Lunch: Heat up the leftover jambalaya.

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

Dinner: Amazing Creamy Ham and Potato Soup with a Simple Side Salad

• Make the soup according to directions, (although this is a great recipe to throw in any leftover veggies you need to use too!).
• Toss some bagged salad with your favorite compliant dressing.
• Save the leftovers for lunch on Sunday, and for later next week!

Day 27: Saturday

photo credit: Primal Gourmet

Breakfast: Simple Tomato Avocado Omelet with Strawberries

• To make 1 omelet, (double for 2 people):
  • In a small mixing bowl, combine 1/4 avocado, 4 quartered grape tomatoes, 1 Tbsp. cilantro, a squeeze of lime juice, and a pinch of salt.
  • Whisk 2 eggs. Heat a large, nonstick skillet over medium heat and add the eggs. Season with salt and pepper.
  • Once eggs are cooked on the bottom, spoon the avocado-tomato mixture over half the omelet, turn the heat off, fold, and serve with strawberries on the side.

Lunch: Heat up those leftover Korean BBQ Beef Bowls!

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

Dinner:  Bang Bang Scallops with Mashed Sweet Potatoes

• Follow the instructions for the bang bang scallops.
• To make mashed sweet potatoes, peel and dice 2 sweet potatoes. Put them in a pot, and cover them with water and a pinch of salt. Bring the pot to a boil on the stove, and let cook about 20 minutes, or until the potatoes are fork tender. Drain, and add a splash of almond milk, a spoonful of Ghee, and some more salt and pepper. Mash with a fork or whip with a hand mixer.

Day 28: Sunday

photo credit: Vodka and Biscuits

Breakfast: Simple Tomato Avocado Omelet with Strawberries

• To make 1 omelet, (double for 2 people):
  • In a small mixing bowl, combine 1/4 avocado, 4 quartered grape tomatoes, 1 Tbsp. cilantro, a squeeze of lime juice, and a pinch of salt.
  • Whisk 2 eggs. Heat a large, nonstick skillet over medium heat and add the eggs. Season with salt and pepper.
  • Once eggs are cooked on the bottom, spoon the avocado-tomato mixture over half the omelet, turn the heat off, fold, and serve with strawberries on the side.

Lunch: Leftover ham and potato soup with a simple salad.

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

Dinner: Shepherd’s Pie