Whole30 Food List + 30 Days of Whole30 Recipes

Looking for a detailed Whole30 food list? Why not let us take care of your entire Whole30 with an easy Whole30 meal plan with shopping lists? The meal plan features delicious real food recipes that are all 100% Whole30 compliant so you don’t have to worry about reviewing a Whole30 food list to determine if an ingredient is Whole30 approved. Don’t worry, we have you covered with all of the Whole30 recipes you need for each day of your Whole30!

**NOTE: Our Whole30 meal plan is designed to serve two people.**

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Whole30 food list Collage with text

Making your Whole30 easier

When we made our first Whole30 meal plan last year, we received so much positive feedback from people who used it that we decided to do a new one with a fresh Whole30 food list and recipes! Since we know that doing a Whole30 can be pretty daunting, we’ve created a meal plan with 100% compliant Whole30 recipes and shopping lists for each week to make your Whole30 as easy as possible. If you follow our plan, you’ll take some of the stress out of doing a Whole30, discover some new Whole30 recipes your family will love and hopefully crush it for 30 days!

On the fence about doing a Whole30?

We get it, doing a Whole30 takes a lot of work and some people aren’t quite sure if it’s worth it. It does require a lot of effort and is a huge change for most people. However, it can also be a life-changing experience and can change your relationship with food in health in such a positive way…….so go ahead and go for it! We’ve got your back with this meal plan, delicious recipes and helpful emails with tips, resources and guidance along the way.

Still not sure? Here’s what a couple of people said about our last Whole30 meal plan:

  • “If anyone out there is on the fence about Whole30 this blog and meal plan is a game changer! My husband and I were overwhelmed by thought of all the rules and trying to find what is compliant and not without getting bored of eating the same thing everyday. Real Simple Good to the rescue! We loved every meal and really never felt like we were missing out on anything. The food was so flavorful and the weekly emails really spelled out how to get everything done without getting overwhelmed. 5 Stars…10/10….AMAZING!”
  • “Thank You Thank you Thank you. I just finished my first round of Whole30 using your plan and it was excellent. The menu was very easy to follow, the shopping list helpful and the recipes were very easy to follow and complete and so yummy. I have my favorites that I will be using again and again.”

Whole30 food list, recipes, tips and shopping lists

To make this Whole30 meal plan we’ve used our own recipes, calculated the serving sizes and compiled the ingredients into a shopping list for each week. We also have full recipes and instructions for each meal, flexible prep instructions and make-ahead meals to help save you time and effort. All you need to do is print out the weekly plan and follow the instructions. You’ll be all set with our detailed Whole30 meal plan! Don’t worry about scanning Whole30 food lists to verify that the ingredients are compliant, we have you covered!

We’ll deliver a new weekly plan via email for each week of your Whole30. In addition, we’ll send you emails with helpful tips and tricks, Whole30 compliant product recommendations, helpful kitchen tools and much more! 

Just sign up below and we’ll send you an easy to follow meal plan for each week of your Whole30!

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For our meal plan

Whole30 Starter Kit with a Whole30 food list

In addition to the Whole30 meal plan with our own Whole30 recipes, we also put together a Whole30 Starter Kit to help you get going. This kit has a helpful Whole30 food list infographic that you can refer to if needed. It also has a collection of Whole30 compliant products, helpful kitchen tools,  pantry swaps,  snacks, etc. This starter kit will arm you with the information and tools you need to get started on your Whole30 journey.

Whole30 Starter Kit Image with text

Whole30 Resources

We’ve also put together a Whole30 Resource Page. On this page you can find Whole30 compliant brands and products. Be sure to check this out before you do your shopping so you are familiar with some options to find compliant meat & seafood, pantry & fridge staples, emergency snacks and drinks. We update this page frequently to feature the latest Whole30 compliant products we use in our own kitchen. You can check out these Whole30 resources here.

Whole30 Resources collage with text

Here are the whole30 recipes in the meal plan!

Below is the complete listing of Whole30 recipes featured in the meal plan! Click around and see all the delicious food in store for your Whole30.

Whole30 food list meal plan week 1 collage


Sausage & Sweet Potato Frittata* BBQ Pulled Pork & Veggies* Chicken Fajita Bake


Breakfast Burgers* Pulled Pork & Veggies (Leftovers) Easy Salmon Salad Bowls


Sweet Potato Frittata (Leftovers) Chicken Fajita Bake (Leftovers) Caesar Turkey Burger Bowls


Breakfast Burgers (Leftovers) Turkey Burger Bowls (Leftovers) Thai Larb


Sweet Potato Frittata (Leftovers) Thai Larb (Leftovers) Easy Cobb Salad


Breakfast Burgers (Leftovers) Cobb Salad (Leftovers) Beef Stew


Simple Scramble** Beef Stew (Leftovers) Vegetable Noodles & Pork

*Make ahead meals. Prep these meals over the weekend to have on hand for warming up quickly during the week.

**Scramble four eggs and season with salt and pepper. Once eggs are cooked add in 2 handfuls of spinach and cook until wilted. Serve with a scoop of sauerkraut.

Whole30 food list meal plan week 2 collage


Breakfast Pizza Casserole* Vegetable Noodles & Pork (Leftovers) Cod w/Garlicky Bacon Brussels Sprouts


Roasted Sausage & Vegetables* Easy Beef Stew (Leftovers) Coconut Lime Chicken

DAY 10

Breakfast Pizza Casserole (Leftovers)  Coconut Lime Chicken (Leftovers) Chimichurri Steak w/Mushrooms

DAY 11

Roasted Sausage & Vegetables (Leftovers) Chimichurri Steak (Leftovers) Southwest Chicken & Cauli Rice

DAY 12

Breakfast Pizza Casserole (Leftovers) Southwest Chicken (Leftovers)  Salmon Patties w/Magic Sauce

DAY 13

Roasted Sausage & Vegetables (Leftovers) Southwest Chicken (Leftovers) Tomato Basil Soup w/Sausage

DAY 14

Breakfast Pizza Casserole (Leftovers) Tomato Basil Soup (Leftovers) Mini Burger Bowls

*Make ahead meals. Prep these meals over the weekend to have on hand for warming up quickly during the week.

Whole30 food list meal plan week 3 collage

DAY 15

Breakfast Burrito Casserole* Mini Burger Bowls (Leftovers) Zucchini Lasagna*

DAY 16

Breakfast Meatloaf* Zucchini Lasagna (Leftovers) Sweet Potato Chicken Pad Thai

DAY 17

Breakfast Burrito Casserole (Leftovers) Pad Thai (Leftovers) Salmon Pesto Kale Bowl

DAY 18

Breakfast Meatloaf (Leftovers) Zucchini Lasagna (Leftovers) Curry Beef Bowls

DAY 19

Breakfast Burrito Casserole (Leftovers) Curry Beef Bowls (Leftovers) Slow Cooker Gumbo

DAY 20

Breakfast Meatloaf (Leftovers) Slow Cooker Gumbo (Leftovers) Strawberry Chicken Salad

DAY 21

Breakfast Burrito Casserole (Leftovers) Strawberry Chicken Salad (Leftovers) Ground Beef Taco Bowls

DAY 22

Breakfast Meatloaf (Leftovers) Slow Cooker Gumbo (Leftovers) Chicken Sweet Potato Bake

*Make ahead meals. Prep these meals over the weekend to have on hand for warming up quickly during the week. For the zucchini lasagna, you can cook it entirely on your make ahead day or just prep the lasagna ingredients and bake it later.

Whole30 food list meal plan week 4 collage

DAY 23

Crustless Spinach Quiche* Ground Beef Taco Bowls (Leftovers) Teriyaki Chicken & Veggies*

DAY 24

Chirozo Breakfast Bake* Teriyaki Chicken & Veggies (Leftovers) Steak Salad

DAY 25

Crustless Spinach Quiche (Leftovers) Pulled Pork w/Roasted Veggies (Leftovers) Fish Taco Bowls

DAY 26

Chorizo Breakfast Bake (Leftovers) Teriyaki Chicken & Veggies (Leftovers) Creamy Chicken & Brussels Skillet

DAY 27

Crustless Spinach Quiche (Leftovers) Creamy Chicken Skillet (Leftovers) Pork & Plantain Bowl

DAY 28

Chorizo Breakfast Bake (Leftovers) Pork & Plantain Bowl (Leftovers) Pear & Squash Chicken Skillet

DAY 29

Crustless Spinach Quiche (Leftovers) Pear & Squash Chicken Skillet (Leftovers) Kale Caesar Burger Bowl

DAY 30

Chorizo Breakfast Bake (Leftovers) Kale Caesar Burger Bowl (Leftovers) Collard Green Wraps

*Make ahead meals. Prep these meals over the weekend to have on hand for warming up quickly during the week.

Just sign up below and we’ll send you a detailed plan for each week of your Whole30!

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For our meal plan

Have any questions about our Whole30 meal plan? Just leave a comment below, and we’ll get back to you shortly.

Whole30 food list meal plan collage with text and meal plan photo at bottom

49 thoughts on “Whole30 Food List + 30 Days of Whole30 Recipes

  • I’ve tried signing up for the new Whole30 meal plan. I’m already on your email list, but for some reason, I’m not receiving the meal plan. I’ve checked my Spam filter and nothing there, either. I’ve tried emailing you twice, with no response. I’d really like to try the new meal plan. Can you help me figure out what the problem is?

  • Sooo grateful for all the work you put in to providing us with such great recipes and support during my Whole 30. I love how everything was laid out and was easy to follow.

  • Hi Justin and Erica ~

    My wife and I completed the W-30 recently, and I just got your email asking for feedback with a variety of questions we’ll be answering:

    – How did your Whole30 go?
    We found overall that the W-30 went very well. We used your meal plans and found that their organization and variety made it much less challenging to remain focused and resistant to cheating.

    – What were your biggest challenges?
    My biggest challenge was becoming accustomed to the changed the way I consumed coffee … cutting out dairy and sweetener marked a change from 60 years of drinking coffee that has taken me the last 6 weeks to become “comfortable” with (I grew up in S. LA. w/extreme dark roast coffee-based cafe au lait). I still drink very dark coffee but now “smooth it out” with unsweetened almond milk.
    My wife’s biggest challenges revolved around snacking behavior. She works a very intense job from home for a large firm out of FL, and she spends 10 hrs/day on video teleconferences and at her computer console. She’s accustomed to snacking in the afternoons. I confess that I, too, found the stretch of time between lunch and dinner challenging, feeling “munchy” but resisting snacking, especially during the first 2 weeks.
    Then, we both missed having some sort of small sweet between dinner and bedtime. It took several weeks for those small cravings to pass, as well.

    – Do you consider your Whole30 a success?
    Absolutely! a) I weighed myself for the first time on day 31 and found I’d lost 15 lbs without really sensing the loss. IT’s the lightest I’ve been in 10 years. Once I saw that change, I began to notice my clothes fitting more loosely on my frame than they had before and in the 2 weeks since, I’ve dropped two more pounds. b) I’ve also noticed a decided reduction in overt gastric activity (gas, etc.) as my eating has “cleaned up.” Further, I’ve seen improvements in my skin overall. c) Finally, while I didn’t notice any significant “surge” in energy levels or “tiger blood” sensations (I didn’t want to kill anyone, either!), I have overall felt a greater sense of overall health.
    My wife’s experience paralleled mine pretty much, although she lost less weight than I did (even by proportion). She continues to see her weight drop below her goal weight and she’s finding that the eating we are doing is having a solid impact on her feeling of health.

    – Was the meal plan helpful?
    Frankly, we could not have been successful had we not had your meal plan as our basis for our foray into uncertainty of W-30. My brother and his wife had done your program before and sent us your contact info and the W-30 meal plan. He and his wife, as well as my niece and her hubby and my wife and I all began at the same time. We all used your meal plan and compared notes on what we liked and what choices were more “meh.”
    As a result of getting connected with you two, we’ve added several of your recipes into the “Do Over” category of our meal planning — especially the so-called “comfort food” meals we tried after we finished the formal W-30 program!
    We noticed a couple of things … once we got “the hang of it” we would shop for the coming week on the weekend prior, make two breakfast choices for the week and then, we’d have one meal to cook each day w/leftovers comprising lunch the following day. That process helped immensely in keeping us on track with the program. Further, we noticed how deftly you guys had tweaked recipes to make them fun, flavorful and genuinely easy to make. I’ve always been a “foodie” and even took cooking courses at CIA in Texas, loving bistro and brasserie fare. The first glance at what appeared to be a long recipe was sometimes daunting, but going through it revealed its simplicity and brevity in preparation. This last element made it far less likely for us to throw up our hands in defeat and say, “Aw … too hard … let’s get takeout.” So, we’ve come to very much enjoy your recipes.

    What would make the meal plan better?
    Having grown up a S. LA boy, I’ve loved highly-flavored and highly-spiced foods. I totally get it that most other people in the US don’t. There are pockets of ethnic dishes that are known for intensity of spicy flavors (my Cajun as well as geographic specialties from the middle and southern Americas as well as many locales in Asia). I would ask you guys to add flavoring options for your recipes that would give us opportunities to transcend the “blandness” or “sameness” some of the recipes have.

    The rubs for meats have been fun — we accidentally created the coffee rub (intended for flank steak) and used it on a slow-cooked pork roast — it was outstanding — and the sauce was so good as to almost be “drinkable!” My gravy-making background was tantalized … and I didn’t have to do anything to add much to the sauce … some add’l salt and pepper while the sauce cooked down a little. That was one of the more spectacular discoveries!

    Was anything confusing/hard to follow?
    Not at all. As I mentioned before, I’d had training in preparing bistro/brasserie style foods as well as French haute cuisine, and your recipes were laid out in very clear ways. Only once or twice did we notice a small omission about what to do with a food prep step previously mentioned, but it happened so rarely, I don’t remember where those occurred.

    Were the emails helpful? If no, what could be done differently?
    I was glad to receive the emails and the links you provided me. I especially liked the link to “equivalents” for leafy greens and other veggies. If there were one thing I’d add, it would be another equivalents page for dried vs fresh herbs. Some recipes called for fresh herbs but none were available — it would have been helpful to see what the dried equivalent would be if the fresh weren’t at hand.

    Overall, we are VERY happy with the structure you guys helped provide us, and we credit it for the success we felt during the W-30. As a result, we’ve determined to keep on with “clean eating” plans throughout the week days and save our “splurges” for weekends, noting that we don’t feel that much of a desire for “splurges” in ways we once did. I’ve continued to drink my very dark roast coffee unsweetened and lightened w/almond milk. We both drink espressos the same way now … and I’ll see how long it goes before i want to try my previous style!

    • Wow – Thanks for the amazingly detailed review and response! We are truly thankful and are so happy we were able to help you through your Whole30 experience 🙂

  • Thank you. You have made this so easy. I’m started whole 30 again because you took the thinking out for me. So again. THANK YOU

  • I already completed the original Whole30 meal plan and was hoping there was a full month pdf that I could download for the updated meal plan that includes the shopping lists and recipes all in one. I’m already signed up to get emails but didn’t see an option to get the new one. Please help 🙂

  • Your recipes look delicious. I signed up for your meal plan a week ago and am very excited to start but I haven’t received anything yet. I have received several emails from you but no meal plans or shopping lists. I have also checked my spam mail and there is nothing there from you. Is there something else I need to do to get the meal plan? I can’t wait to start!

  • I really enjoyed everything about what you did, you made it so simple, from the meals (That were delicious) weekly planning, grocery list. And I lost 12 pounds in my 30 days!!

  • I did a Whole30 in June and was feeling overwhelmed before I began. I stumbled across this blog and set of meal plans. While I didn’t make everything, I made a lot and it helped so much. I try to meal plan weekly anyway so this was super helpful. I even kept a few of these recipes in my rotation after Whole30. I still come back to find more new recipes to try.

  • Thank you SO MUCH Erica and Justin for your amazing information, recipes, hints and tips, and overall healthy lifestyle support. I LOVE the content and although I don’t use the meal plan, I do use the emailed recipes an average of 4 out of 7 evenings of any given week. They are always amazing and a huge hit with my entire family, including my 5, 6 and 8 year old children. They are not just healthy, but employ ingredients I either have in my refrigerator/pantry or can easily source from a local store or farm.

    I also share your recipes and website with friends and family, and on my twitter account! Sometimes I just can’t help myself, when my kids are raving over a great meal I have to share the love & put the appreciation where it’s due! 🙂

  • I facilitated the Whole30 program for my family after 6 months of Covid19. We all needed a break from stress eating! Justin+Erica helped so much with the menus and especially the shopping lists as now more than ever grocery shopping feels like hunting and gathering!! I’m so glad we did this healthy reset 🙂

  • My husband and I went on this plan last summer and he lost 20 plus lbs and I lost 13 lbs in 3 weeks
    The shopping list is great and recipes were delicious we batched cooked so it is quit easy
    Plan is wonderful
    No weighing or measuring eat all the good you can
    This is a great site
    Thank you guys!!!
    Looking forward to the new recipes

  • My husband and I started the Whole 30 on January 6 so we are on day 29 but it has been going great. We used your menu plan and recipes. I especially found the shopping list very helpful. We both feel much better in all aspects! I have enjoyed trying all the new recipes and just finding a different way of cooking with different foods. Thank you for all the support and hints and menus.

  • I love all the wonderful resources you provide. I’ve signed up for the Whole 30 meal plan but never received it. Any suggestions?

    • Hi Elise, please check your junk/spam folder. I checked and several emails have been sent to you. If you are using a work address, they may block our email. If you can’t find them in your work email, you can try signing up with a personal email. If none of that works, please contact us directly at support@realsimplegood.com and we’ll get you taken care of.

  • Hi J&E, thanks again for putting all the materials together to make this so easy for us. I actually started week 1 on Monday and bought all the ingredients based on your week 1 menu. Wondering if you can have week 2 sent to me so that I can meal prep this weekend. I signed up today but assume that I will be sent week 1. Thanks so much!!

  • Hi there! I am excited to use your meal plan, however I do not eat seafood at all. Can I substitute chicken for the seafood recipes? Also, do many of your recipes contain carrot? My husband has a carrot allergy so I wanted to check before we sign up for the plan. Thank you!

    • Molly – Every recipe is listed in the blog post above, so you can read through them and click on each recipe to see the ingredients. There are a few seafood recipes that could be subbed with chicken (you’ll have to adjust the cooking time). For any recipes with carrots you could replace those with another vegetable.

  • Hello, I signed up to receive the Week 1 meal plan with grocery list, but it didn’t arrive in my regular or spam mailbox. Thank you for taking the time to put all of this together!

  • Thank you, thank you, thank you for these great meal plans!!! Your plans are what made Whole30 do-able for me the last 30 days. The recipes are simple and the food was delicious. I’ve signed up for the 2018 plans just so I can continue with the meal prepping for work. I’ve tried other meal planning services and yours is by far the easiest and most user friendly one I’ve used!

    • That’s such a great review! Thanks so much for taking the time to come back and share! We appreciate it and are so thrilled to know you found so much value from our meal plan! Good luck as you continue on! Don’t be a stranger! 🙂

  • I found your meal plan on Tuesday Jan 1 while looking for some new Whole30 recipes and jumped right in! So far, the grocery list and meal plan have been extremely helpful (and delicious)! Do you know when I’ll receive the week 2 email? I skipped Day 1 since it was already Tuesday, and want to make sure I can get the shopping list on Saturday so I can prep for week 2 starting Monday.

    Just want to make sure the “weekly” isn’t based on when I downloaded originally.


  • Hello, I signed up to get the meal plans, and have received emails with tips and such, but I haven’t seen the meal plan/shopping list as of yet. I double checked my spam folder, and it’s not there. Am I missing something?

    Thank you.

  • My husband is doing whole 30 this month for the first time. We just googled “whole 30 meal plans” and got your site. I have to tell you your recipes have been consistently delicious and easy! We’ve been making 3-4 of your meals a week and doing eggs, roasted meats, and veggies in between. Every one of your recipes has been a winner. My husband is still raving about the hollandaise sauce we tried on week 1. Thank you, thank you, thank you!

  • Hi guys! Your meal plan seems like it will be really helpful! I have decided to begin my whole 30 on September 10. I know that is far out but I am trying to mentally prepare myself for the time just like I did when I quit smoking. I am excited to begin this journey and thankful for all the resources you provide.

  • This is coming at such a perfect time! My husband and I are going to be starting our second round of Whole30 on Saturday and we used your other Whole30 meal plan for our first round and loved it! Can’t wait to try all of these recipes. Thanks Justin + Erica.

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