Whole30 Meal Plan (Complete Recipes + Shopping Lists)

Originally published July 30, 2017. Last updated December 19, 2019.

So here you are ready to start your Whole30. CONGRATULATIONS! We are so excited that you are ready to jump in and commit to 30 days of real food! For most people, the Whole30 is a big change to existing eating habits, and it requires a lot of effort to educate yourself on Whole30 rules, find Whole30 compliant recipes, plan meals, make shopping lists, etc. Since the Whole30 is already daunting enough, we designed a complete Whole30 meal plan to make your Whole30 as easy as possible! With our Whole30 meal plan, you’ll get a full plan for each day of the week, a complete shopping list for all the recipes each week, and the full recipe for each meal.

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

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For our meal plan

Sweet potato noodles in a bowl with original whole30 meal plan text overlay.

Not just a roundup – it’s a complete Whole30 meal plan

This isn’t just a roundup of Whole30 recipes that we found around the web. This is a complete plan built with our own recipes so you won’t have to go around to a bunch of different sites, calculate serving sizes and create a shopping list based on those recipes. We have made a nice little package for you with this Whole30 meal plan. All you have to do is print out the weekly plan along with the shopping list and recipes. Follow along with the recipes each week, and you’ll be all set!

We’ll deliver a fresh weekly plan to your inbox for each week of your Whole30. This Whole30 meal plan is designed to serve two people for the entire month of the Whole30. It utilizes leftovers for most of the lunches and make ahead breakfasts so you can prep some food on the weekend and have breakfast ready for reheating during the workweek.

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

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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, etc. This starter kit will provide you with the tools you need to get going and make your Whole30 as easy as possible.

Beef soup bowls with whole30 starter kit text overlay

Whole30 Resource Page

We’ve also put together a Whole30 Resource Page to help 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 will help you execute your meal plan with ease. You can check out these Whole30 resources here.

Breakfast skillet with egg on top and whole30 resources text overlay

Here’s the complete whole30 meal plan

Feel free to click around on the links in the weekly plans below and see the delicious meals you have in store for your Whole30!

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.

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.

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.

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.


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

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For our meal plan

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


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63 thoughts on “Whole30 Meal Plan (Complete Recipes + Shopping Lists)

  • 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 🙂

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