Master Whole30 with this Helpful Meal Plan

Originally published July 30, 2017. Last updated April 15, 2020.

You’ve decided to do a Whole30!

The program is a great chance to reprioritize your health and take a good hard look at some of your existing eating habits. We know from experience that completing a Whole30 is daunting.

But it doesn’t have to be.

To help you master the program, we created a printable 2-person Whole30 meal plan with all of the recipes and grocery shopping lists you need for the entire Whole30

With the help of our easy, organized meal plan, past participants say that the Whole30 experience was surprisingly straightforward. To see what’s in our meal plan, check out our weekly summaries.

To get our free Whole30 meal plan right now, sign up below. We’ll send it straight to your inbox.

Sign Up

For our meal plan

Creamy tuscan chicken in skillet with master the whole30, a helpful + organized meal plan text overlay

Once you sign up, you’ll receive a series of helpful emails from us that include:

  • A super organized printable meal plan download for each week of your Whole30
  • Easy to follow recipes with time-saving prep instructions
  • Grocery shopping lists for each week
  • Whole30 Starter kit resources, such as pantry swaps and helpful kitchen products
  • Pantry and freezer stocking recommendations
  • Tips, advice and clarifications on Whole30 rules
  • Ongoing email support from Erica and I (ask us any questions)
  • A 100% hassle-free Whole30!

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

Careful planning saves time

We all know that planning your meals will save time and effort, but who has time for all that?

When doing a Whole30, you have the added stress of finding compliant recipes and ingredients, so wouldn’t it be great to follow a plan that’s already laid out for you?

We deliver a fresh weekly plan to your inbox for each week of your Whole30.

To save time, the plan is portioned perfectly to utilize leftovers for most of the lunches. It also has make-ahead breakfasts that save you time because you don’t have to cook every single meal each day.

Let our helpful emails guide the way

We started creating free Whole30 meal plans and recipes several years ago, and we’ve been asked a lot of questions from our meal plan users over the years.

Including:

  • Is ingredient xyz Whole30?
  • Where do I find compliant bacon and sausage?
  • What do I put in my coffee in the morning?
  • Can I have snacks on the Whole30?
  • What do I do if I can’t eat eggs?

We’ve addressed all of these questions (and more!) in our email series. We also provide you with access to all of our resources, tools, advice and guidance in an easy to digest email format.

To get our free Whole30 meal plan, sign up below.

Sign Up

For our meal plan

Whole30 Starter Kit

In addition to the complete Whole30 meal plan, we’ve put together a Whole30 Starter Kit to help you get going. This kit is a collection of resources, helpful kitchen tools,  pantry swaps, Whole30 compliant products, snacks and more.

This starter kit gives you the tools you need make your Whole30 as easy as possible.

Lasagna soup in bowls with whole30 starter kit text overlay

Whole30 Resource Page

Our Whole30 Resource Page helps you find Whole30 compliant brands, products and tools. We update this page regularly to feature the latest and greatest Whole30 compliant products we use in our own kitchen that help us execute meal plans with ease.

Creamy sweet potato noodle chicken skillet with whole30 resources text overlay

Whole30 meal plan user testimonials

Check out testimonials from real-life readers who followed our Whole30 meal plan.

We’ve included these to show you that you can do it! Also, doing a Whole30 isn’t as hard as it seems if you use our helpful and organized meal plan.

Thank you so much for providing me with the meal plans!

They were tasty and made it easy to make my whole30 a success! I always thought that if someone could just tell me what to eat then I would actually lose the weight…well you made that possible for me.  From the helpful emails to the grocery shopping lists and what to make ahead- everything was well thought out and appreciated! I would feed my family the dinner and sometimes they wanted some of the breakfast as well. My kids and husband loved it!

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!

The Real Simple Good plan made the Whole30 doable.

My journey on my first Whole30 would have been less success with out this program. The extra articles were helpful. I think the most beneficial part was the shopping list and where you can get compliant products, especially in the beginning. Bravo, well done and a HUGE thank you!

I thank you for having this wonderful plan and for sharing it for free.

I really appreciated having such yummy and easy recipes. The variety was nice as well. Thank you for having such a wonderful plan and for sharing it and your tips at no cost.

We have whole30 reintroduction resources too!

In our opinion, the reintroduction phase that occurs AFTER your Whole30 is the most important part of Whole30 success.

Our Whole30 Reintroduction post covers important topics, including:

  • Common reintroduction mistakes
  • Why you want to do a slow reintroduction
  • Reintroduction foods and tips
  • Making a reintroduction plan
  • A free downloadable Whole30 reintroduction tracker
Overhead shot of computer and Whole30 reintroduction printouts

Here’s our complete Whole30 meal plan

See the delicious meals you have in store for your Whole30, week by week:

whole30 meal plan week one collage
BREAKFAST LUNCH DINNER

DAY 1

Mushroom, Spinach & Bacon Egg Muffins* Crockpot Beef Roast & Veggies* Paleo Chicken Bowl

DAY 2

Chorizo Breakfast Hash* Crockpot Beef Roast & Veggies (Leftovers) Pizza Stuffed Sweet Potatoes

DAY 3

Egg Muffins (Leftovers) Paleo Chicken Bowl (Leftovers) Roasted Vegetable Medley with Sausage

DAY 4

Chorizo Breakfast Hash (Leftovers) Pizza Stuffed Sweet Potatoes (Leftovers) Tomato Basil Cod with Asparagus

DAY 5

Egg Muffins (Leftovers) Roasted Vegetable Medley with Sausage (Leftovers) Creamy Bacon Chicken Skillet

DAY 6

Chorizo Breakfast Hash (Leftovers) Creamy Bacon Chicken Skillet (Leftovers) Ground Beef Taco Bowls

DAY 7

Simple Scramble** Ground Beef Taco Bowls (Leftovers) Pork Lettuce Wraps
WEEK 1 NOTES

*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 meal plan week two collage
BREAKFAST LUNCH DINNER

DAY 8

Bacon Sweet Potato Frittata* Chicken Salad Stuffed Avocados* Spaghetti & Meatballs

DAY 9

Pork & Plantain Bowl* Pork Lettuce Wraps (Leftovers) Chicken Skillet w/Bacon Brussels Sprouts

DAY 10

Bacon Sweet Potato Frittata (Leftovers)  Spaghetti & Meatballs (Leftovers) Salmon & Asparagus w/Hollandaise Sauce

DAY 11

Pork & Plantain Bowl (Leftovers) Chicken Skillet (Leftovers) Chipotle Turkey Burgers

DAY 12

Bacon Sweet Potato Frittata (Leftovers) Chipotle Turkey Burgers (Leftovers) Coffee Rubbed Steak w/Citrus Salad

DAY 13

Bacon Sweet Potato Frittata (Leftovers) Coffee Rubbed Steak w/Citrus Salad (Leftovers) Sheet Pan Chicken Buddha Bowls

DAY 14

Simple Scramble** Buddha Bowls (Leftovers) Taco Zucchini Boats
WEEK 2 NOTES

*Make ahead meals. Prep these meals over the weekend to have on hand for warming up quickly during the week. For the chicken salad stuffed avocados, just prep the chicken salad to make the lunch easy to put together.

**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 meal plan week three collage
BREAKFAST LUNCH DINNER

DAY 15

Shakshuka Breakfast Bowl* Mediterranean Chicken Salad* Pineapple Cauliflower Pork Fried Rice

DAY 16

Bacon Sausage & Zucchini Casserole* Taco Zucchini Boats (Leftovers) Paleo Squash Chili

DAY 17

Shakshuka Breakfast Bowl (Leftovers) Pork Fried Rice (Leftovers) BLT Chicken Salad Wraps*

DAY 18

Casserole (Leftovers) Paleo Squash Chili (Leftovers) Chipotle Beef Burger Bowls

DAY 19

Shakshuka Breakfast Bowl (Leftovers) Chipotle Beef Burger Bowls (Leftovers) Cajun Shrimp Salad

DAY 20

Casserole (Leftovers) Coffee Rubbed Steak w/Citrus Salad (Leftovers) Spicy Thai Chicken Stir-fry

DAY 21

Curry Scrambled Eggs Spicy Thai Chicken Stir-fry (Leftovers) Pork & Pear Stuffed Acorn Squash

DAY 22

Curry Scrambled Eggs (Leftovers) Pork & Pear Stuffed Squash (Leftovers) One Pan Steak Dinner
WEEK 3 NOTES

*Make ahead meals. Prep these meals over the weekend to have on hand for warming up quickly during the week. For the BLT chicken salad wraps, just prep the chicken salad to make the dinner easy to put together.

whole30 meal plan week four collage
BREAKFAST LUNCH DINNER

DAY 23

Rosemary, Sausage & Sweet Potato Hash* Pulled Pork w/Roasted Veggies* Crispy Chicken Thighs w/Zesty Cauliflower

DAY 24

Southwest Chorizo Breakfast Casserole* Chicken Thighs w/Cauliflower (Leftovers) Taco Stuffed Bell Peppers

DAY 25

Sausage & Sweet Potato Hash (Leftovers) Pulled Pork w/Roasted Veggies (Leftovers) Chicken w/Creamy Mushroom Sauce

DAY 26

Chorizo Casserole (Leftovers) Taco Stuffed Bell Peppers (Leftovers) Veracruz Style Fish Skillet

DAY 27

Sausage & Sweet Potato Hash (Leftovers) Chicken w/creamy sauce (Leftovers) Simple Steak Salad

DAY 28

Chorizo Casserole (Leftovers) Simple Steak Salad (Leftovers) Turkey Vegetable Garden Soup

DAY 29

Sausage & Sweet Potato Hash (Leftovers) Turkey Vegetable Garden Soup (Leftovers) Sheet Pan Chicken & Squash

DAY 30

Chorizo Casserole (Leftovers) Sheet Pan Chicken & Squash (Leftovers) Mini Burger Bowls
WEEK 4 NOTES

*Make ahead meals. Prep these meals over the weekend to have on hand for warming up quickly during the week. For the pulled pork w/roasted veggies, you’ll pick 4 servings of your favorite veggies to roast. Cut them up into even sized pieces, drizzle with avocado oil and season with your favorite clean seasoning blend. Roast in the oven at 400° F for 25-30 minutes, or until they are cooked to your liking.

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Have any questions about our free meal plan? Leave a comment below, and we’ll get back to you.


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Split image with Master the Whole30 text a top. Veggies on cutting board middle. Printables at bottom with free downloads text overlay.

67 thoughts on “Master Whole30 with this Helpful Meal Plan

  • What if I have a very picky eater? I talked my husband into doing this with me but he is very picky is there a way to customize the meal plans? or do we do that on our own?

    • Hi Kayla! The meal plan is a set menu, but it is easy to substitute ingredients or entire meals if you desire. The shopping list and recipes are clearly labeled so it’s easy to remove recipes each week and modify as you see fit. Hope that helps!

    • Hey there! Yes, the next meal plan should arrive on the 21st, and then the following week 7 days later and the last one 7 days after that. Add our email address to your contacts to make sure it comes through your inbox. support(at)realsimplegood(dot)com

  • Hello,
    Thank you for this incredible meal plan. Your organization, your well-thought-out printability feature (complete with images) and gorgeous pictures are all contributing to making this one of THE BEST sites for Whole30 beginners. Truly, I thank you for taking the enormous amount of time to create these recipes, take the images and make this content for us…for free.

    I’m a single mom and attempting to this Whole30 change is daunting without meal prep and detailed planning. So…please know that your site absolutely giving me the tools to start the plan altogether.

    THANK YOU.

    Just a quick question…Is there a weekly shopping list to coincide with each week’s recipes?

    Thanks again. You guys are amazing.
    Lily

    • Lily,

      Thanks so much for the kind words! We are glad to help and sincerely hope our plans help to make your Whole30 a success.

      Regarding the shopping list, if you just click the button on the page saying “Send me a FREE Whole30 meal plan” and enter your name and email, we’ll send you all of the recipes and shopping lists for each week in a nice little package. 🙂

    • Hello again!
      I signed up and got the first week’s complete package. THANK YOU! You know, i’ve been on your site for the last 24 hours (pretty solidly) and each time I saw the button that says, “Send Me a Whole 30 Meal Plan”, I thought it meant just the 30-day list of foods (not a full package of recipes, shopping lists, etc). Granted, I didn’t read the page word-for-word, but rather skimmed it. But I just thought I’d let you know.

      On another note… Do you have any 30-day plans that are Anti-inflammatory Friendly? Or even Vegetarian? A big ask, I know, but I’m about to link to you through the main W30 site and wanted to be able to say… (but I’m personally interested too!).

      THANK YOU GUYS!

  • 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!

    • Thanks so much Sarah for this great review! We are SOOOO happy you found our meal plan helpful and delicious! You made our day with your kind words, and we really appreciate it! We hope you enjoy the summer meal plan, too! 🙂

  • Hello,
    I’m on week 3 of your amazingly helpful, free plan and I had a couple questions / need major advice on execution planning.

    First, despite the meticulous organization and attention to detail in your remarkable system, I’m still finding it hard to accomplish the weekly task of making meals on time. Particularly, I’m finding that shopping for the ingredients each weekend requires a stop at 3 different stores (organic meat butcher, whole foods, trader joes because no single store carries all that I need). The purchase, prepping and putting away of all these groceries takes up a near full day. Next, the Do-Ahead-Meals (love them and I’d die without doing them ahead) also take up a full day. But, even then, I’m not done doing all of them. Altogether, the weekly effort takes up MY ENTIRE WEEKEND. And, that’s not sustainable. I’m doing it now, but my kids are already complaining about this lost weekend time. Doing the meals in advance is critical for our family. So suggesting that I do some of them ahead and others on the day of is not realistic given my work demands and hours.

    IS THERE A BETTER/FASTER WAY? I’m open to ALL suggestions.

    Second, several of your most delicious recipes ask for chorizo. Well, I’ve been having a heck of a time finding organic chorizo anywhere. This local organic butcher has it…sometimes. But I’d love to find a more reliable, ongoing solution. Do you have any recommends? Perhaps somewhere online?

    Thank you in advance!!

    • Hey there! The shopping and prep are definitely pretty cumbersome for doing a Whole30 like this since it’s breakfast/lunch/dinner for every single day, especially if your work week requires that you do all the prep and making ahead over the weekend. Just know that once your Whole30 is done, hopefully you will have found some new favorite recipes that can become weekly staples (focusing on the quickest, easiest and most well-liked by your family). That should inherently speed up your prep time and effort. Here are some other ideas for reclaiming some sanity and time:

      1) Once you know what types of recipes you enjoy the most, consider stocking your freezer with more meat, poultry, etc. that you expect to use regularly. We have an extra freezer dedicated solely to having our favorite animal proteins on hand. We get a half a pig and cow about twice a year to have our freezer stocked and then get organic chicken in bulk at Costco. So, you could look for a local farmer or two who you could buy directly from, and then stock your freezer so you don’t have to go to the butcher every week for quality meats – that should cut out one of your grocery stops.

      2) Consider the recipes you love and note all of the staple pantry items – things like coconut aminos, fish sauce, canned tuna, coconut oil, etc. and consider shopping for those in bulk at either Costco or Thrive Market online (or somewhere similar), and having more of a stocked pantry on hand. Then, you shouldn’t need to go to Whole Foods as often for specialty items that they don’t carry at Trader Joe’s. If you have never heard of Thrive Market it is an online grocery store that is kind of like Whole Foods meets Costco – you can sign up here and try 2 months free.

      3) For chorizo specifically, we get the brand Mulay’s from our local Natural Grocers store. Here is a link to buy it online.

      4) There are some meal delivery companies that deliver Paleo and Whole30 approved recipes/groceries, so that could be an option. Here is a link to the Whole30 approved options. This would cut out the grocery shopping and depending which companies are available in your area, maybe even some prep work too.

      5) You might consider making double batches of some recipes to freeze the second batch, and then all you’ll have to do is defrost and reheat during another week. An example is that say this week you make two batches of a breakfast casserole and freeze one batch. And maybe you make two batches of another larger recipe that would be suitable for freezing – this can be simple stuff like you make a huge batch of spaghetti meat sauce to freeze. Next, week all you have to do is defrost, reheat and spiralize zucchini to enjoy it and breakfast is also already taken care of. Maybe you can get into a cadence that makes it feel like less work.

      Hope that helps! Let us know what you think and if you have any other questions.

      • Wow! This is excellent advice. Thank you for all your generosity and kindness in sharing your expertise, resources and time.

        Btw, thanks to your fantastic Whole30-friendly plan, my partner has lost 10 lbs without even trying. I haven’t kicked the alcohol yet (so hard to forego a glass of wine or cold beer) but I’ve also lost 7 lbs and getting closer to my ideal lifestyle physique. THANK YOU.

        • You are very welcome! We’re so happy to hear both you and your partner have found our meal plan helpful for making some impactful lifestyle changes! Thanks so much for taking the time to leave a comment and share your experience with us! We appreciate it! Keep us posted, and don’t be stranger! 🙂

  • Thank you so much for this awesome meal plan!

    I was wondering if anyone knows of an *affordable* place to buy Whole30 complaint bacon?? On the Whole30 website it suggests a site, but its $18.99 for a pound and a half (yowza!). Just wondering if anyone found any other cheaper places to buy compliant bacon/meats in general??

    Thanks so much!

    • Whole Foods comes close with a brand called WELLSHIRE. It’s organic and, I believe, grass fed…but not grass finished. If you want true W30-compliant bacon, I know that Belcampo offers it (they are a farm, store and restaurant) but I’m not sure if you could find an outlet near you. Perhaps find them online and see if they ship…?

      The owners of this site just posted a reply to my last comment and also listed a few resources that ship as well. Good luck!

  • Sorry if this question has been asked, but I didn’t see it anywhere. Are any of the meals freezable? And if so for how long? I did not scale back the recipes enough for just one person.
    Thanks!

    • Hey there! Many of the meals should be ok to freeze – some may thaw a little better than others. They’ll probably last in the freezer for a month or two I’d think. We don’t typically freeze our recipes ourselves because we mostly just make what we need on hand. However, we’ve had some of our readers and followers freeze them as part of their meal prep strategy with success. Some things like zucchini noodle and cauliflower recipes may not thaw as well and get watery, but most of the recipes should be fine. Let us know how it goes!

      • Hi,
        If I’m just planning to use the Meal Plan for myself, do you recommending halving the portions on the recipes? And if I do that, will there still be enough for a leftover portion the next day?

        Thank you so much for putting together these amazing resources!

  • 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. I am thinking of doing a second round of Whole30 and then I am excited to purchase your Paleo recipe plans. I cant wait to see the tasty recipes it provides.

    I have told numerous friends and customers at my work about your site and meal plans. I highly recommend it to everyone. You are easy to follow and the part where you genuinely care is really sweet and helpful.
    Thank you again for being there and supporting me on my journey.
    Kelly

  • I have signed up before but for some reason didn’t get the 3rd and 4th week. I have signed up again I just wanted you to know what was going on. Thank You!

  • I am on my third week of your Whole30 plan. I’m looking forward to the fourth week. I am considering going another four weeks of Whole30 before I move into your Paleo plan. Will you be offering an additional four weeks of Whole30, or is this the only four week Whole30 plan you will have? I hope you have more, because I love the taste and simplicity in the first plan.

  • Hello,
    I cant wait to start the Whole 30. I have signed up and have not yet received the week one meal plan along with the week one shopping list. Is there a link in my email to click on to get it to print out?

  • Hi – I’ve sent two emails to get the download of the Whole30 meal plans, recipes and shopping list and it still hasn’t arrived in my mailbox. I have checked my spam & trash folders and it isn’t there either. Can you please send?

  • Wow, this is really helpful. Meal planning is my downfall, so this gives me hope that I might actually get through this Whole30!

  • This website has been such a HUGE help to me! When I was first thinking of starting the Whole 30 I was floundering on what I was going to eat until I found this! Everything ive made has been beyond delicious and super easy to make!
    Thank you guys for this! You made the Whole 30 a fun experience instead of the heartache i thought it might be.
    Onto week 3!

  • I’m not sure what happened but we never received week 1 and 2 meal plans. We received a lot of “tip” emails and we received week 3 but that’s it. Hoping we can still get the first two weeks? Thanks for your help!

  • Hi,

    I was just wondering if this plan is for losing weight or for improving health?

    I’m not looking to lose weight; I just want a plan to help get my diet into a more healthy shape…

    Thanks 🙂

    • Hi there – it’s not necessarily intended to be a weight loss plan, although a lot of people do lose weight doing a Whole30. Our meal plan is not designed to restrict calories or carbs. You just have to figure out how many servings of the meals you need to eat to feel satiated. The Whole30 program is meant to help you eliminate common irritants to optimal health for a period of 30 days, and then add them back in slowly, one at a time, to help you listen to your body’s wisdom. Hope that helps!

  • Hello,
    Is there anyway I can get all 4 weeks of the meal plan at one time? I would like to buy all of my pantry and meat in bulk.

  • Hello! I just started Whole30 and received Week 1. So far so good thanks to your guide! Seriously a life saver! I am looking to plan ahead for Weeks 2, 3 and 4. Is there someway to receive all of the guides at one time?

    Thank you for making this Whole30 as easy as possible! It is much appreciated!

  • Hi there-
    This has been the absolute best for our family. The recipes are all delicious. How do I get your other weeks meal plans with shopping lists? I see you’ve completed them for a 2017 and 2018, will you also be adding new ones this year?

    Thank you, from a very busy mama 🙂

  • My husband and I used to eat out quite a lot. This January I wanted a reset for my body, our routine, and our lifestyle. I will admit that I’ve always been skeptical about “diets” that I viewed as extreme because I didn’t think they were sustainable. When I came across your meal plan I knew I could do this. The reviews were so positive, I loved how organized the plans were with shopping lists provided. I was desperate for change and I’m so glad that I did. The meals are set up in such a way that it doesn’t feel like you’re endlessly cooking every single meal for 30 days. My husband and I worked together in the kitchen and have come to really value that time each evening I lost over 10 pounds and felt wonderful every day. I always felt satiated and energized. We have already gone through the recipes for each week and pulled out our favorites to create our own meal plans moving forward. Thank you for all of the effort you put into creating this plan and thank you for sharing!

  • I was a little intimidated by Whole 30. I work long hours and wasn’t sure I had the time to devote to such a limited/different diet than what I was used to. This meal plan completely took the guess work away and I was amazed at how easy it was. I look and feel great and honestly it is so much easier than trying to find my own healthy recipes. I would Highly Recommend it!

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