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Home » Post » Whole30 Articles

Published: Feb 1, 2021 by AmyG Modified On: Mar 7, 2021

Whole30 Meal Planning, Prep and 5 Day Meal Plan

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Whole30 Meal Planning – How to…

So, if you’ve landed on this page, you're probably wondering where do you start on your Whole30 journey.  Whole30 Meal Planning and Prep has become a hurdle and you just don't know where to start. Don’t worry, I’ve got you covered!

If you are just starting out by researching Whole30 and you don’t know what it’s all about, start here with this article on “the Whole30 Program and What You Need to Know”.  There is some great information in this article. Once you have read this article, come back and I’ll share some tips and tricks with you including meal planning and preparation.  In addition, I’ll share a 5 Day Meal Plan with you, some kid friendly meals, as well as a bonus weekend meal plan.

Jump to:
  • Whole30 Meal Planning – How to…
  • Whole30 Real Time Support
  • How to Make Your Whole30 Successful
  • Whole30 Preparation Work
  • Snacking, Is it Allowed?
  • Whole30 Kitchen and Pantry Staples
  • How to Read Nutrition Labels and Ingredient Lists on Store Products
  • Staying compliant in parties
  • Your 5-Day Meal Plan and Grocery List, including Kid Friendly Options
  • Weekly Meal Planner Template
  • Get your 5-Day Meal Plan and Your Meal Plan Template Here.
  • Ready for Food Freedom?
  • More Whole30 Stuff
  • Other Recipes to Consider
  • Comments
Whole30 Meal types with Proverb
Pictures courtesy of Dora Suarez

Whole30 Real Time Support

Whole30 Facebook Cover

By the way, if you need real-time support, join me here in my Facebook group along side 52K group members that are ready and willing to provide gentle support.

How to Make Your Whole30 Successful

A lot of people struggle the first week.  Remember it’s only 30 days of eating a restricted diet.  People find it difficult to figure out what to make not only for themselves but for their family members as well.  What makes it more difficult is if your family members aren’t doing Whole30 with you or if you have picky adults or children.

Research is your best friend when it comes to planning meals, and trial and error helps. Try a recipe and if it’s a hit, make it again. There are a ton of Whole30 recipes out there and if you are part of our Facebook Group, you’ll get a ton of ideas on what to make.

Get your free My Whole30 Journal printable PDF.

Whole30-Journal-1Download

Learn about GoodNotes and get a FREE My Meal Planner Journal with clickable links.

The key is planning in advance.  Planning is the key to success with Whole30, you can’t just wing it. You need to plan especially if you have a busy job, career or home-life.

You might want to even consider having the same meals every day or alternating to avoid the burden of planning a whole week’s worth of meals. This is how some people survive the 30 days.

Want to be the first to know when there's something new on Whole30?

Click the button below, to subscribe for Whole30 updates only.

Subscribe for Whole30 Updates

Whole30 Preparation Work

If you are contemplating going to the grocery store every day vs. once a week, stop there!  Planning to do groceries and meal preparation alone will consume at least one full day of your week.

You’ll survive if you have to “run out to the store” to get that one item you’re missing every once and a while.  But, don’t plan on doing it all of the time because you will easily burn out and quit.

If you fail to plan, you are planning to fail. …a quote by Benjamin Franklin

Plan for Success

To be successful, your best course of action is to use a Saturday or Sunday to plan your meals, do groceries and do meal preparation for the week. Have a meal plan in place and know what you are going to make, even if you haven’t written it down.

The key is to find compliant meals and recipes that you and your family likes.  Pre made meals are your best friend. These types of meals will work best for you for breakfast and for lunches.

Another time saver, is finding pre-cut vegetables that are either fresh or frozen. You can add these to salads, soups or dinners.

If you need a break from planning or cooking, you may even want to consider pre-made foods that are Whole30.  You can buy some pre-made Whole30 foods at Walmart for example. They carry some Whole30 frozen dinners if you are just too tired to cook.

Snacking, Is it Allowed?

Snacking isn’t really encouraged.  There are a few exceptions. Here are some examples of exceptions:

  • if you are a nursing mother
  • you need a pre-workout snack
  • a medical emergency
  • you are hungry

Snacking on account of nursing or a workout, though, should not turn out to be a meal.  If you are truly hungry, then you did not eat enough at meal-time.  Look at the Whole30 meal template and make sure that you have all your food groups on your plate, including your plated fat.

As part of the meal template, you would fill your plate full of whole foods using your hand as a guide:

  • Proteins - 1 to 2 palm size portions
  • Veggies - ⅔ of your plate
  • Fruit - 1 fist size portion of fruit occasionally (being careful not to push vegetables off your plate)
  • Good Fat - every meal the size of your thumb

Avoid snacking at all costs if you are not hungry and just bored. 

As Melissa says "Am I Hungry enough to eat steamed fish and broccoli?”

Are you really hungry or are you bored?

A great trick to try is to brush your teeth right after your meals. This idea works great particularly after dinner.  Have a mindset that you want to have fresh breath at bed-time.  This trick helps a lot to break the habit of snacking right after dinner and just before bed time.

Whole30 Kitchen and Pantry Staples

I don’t personally own an insta-pot or a crockpot. I like the control of a stove-top (sorry that rhymes!). Many Whole30iers swear by them and have great recipes for their use.  Come visit my Facebook Group to search for recipes here.

Another great kitchen tool is a mini-blender or a hand-blender.  Many Whole30iers use blenders to make condiments like homemade ketchup, mayonnaise, guacamole and clarified butter (ghee). Many store bought condiments are either too expensive or contain additional ingredients that are not compliant with the Whole30 program.

Write yourself a note to check back for how to recipes on:

  • Homemade Mayonnaise, and
  • Homemade Ghee (coming soon)

How to Read Nutrition Labels and Ingredient Lists on Store Products

Nutrition Label w Sucralose ingredient

Nutrition Label 1:

This product is not compliant because it contains an artificial sweetener called sucralose. No artificial sweeteners are allowed on program.

Nutrition Label 3

Nutrition Label 2:

This product is 100% compliant even though it contains natural sugars. Many products contain natural sugars. If the ingredient list included sugar, then this product would not be compliant.

Note that Sunflower oil should be avoided, but is not restricted.

Nutrition Label 2

Nutrition Label 3:

This product is 100% compliant.

These are very good examples of why reading labels is very important.

The best advice I can give you is to buy items with ingredients that you can pronounce.  Look for products that have minimal ingredients. If you don't recognize ingredients or you can't pronounce them, chances are you should put that product back on the shelf and move on.

Here is an article from the Whole30 program that goes into detail about ingredients that you can or cannot have called “the Official Can I Have Guide to the Whole30”

Staying compliant in parties

Staying compliant around birthday cake, booze, chips and other non- compliant foods is hard. Try to avoid being directly in front of food and occupy your time with chit chat and catching up with friends. Stay strong, you can do it! It’s only for 30 days.  And if for whatever reason, you slip up accidentally (I did say accidentally and I mean it), just add one more day to your round of Whole30.

Strategies to consider….

Consider saying that you are challenging yourself to eat “better” for 30 days. You don't need to say to your friends what program you are on, unless your friends are genuinely interested and willing to support you.

Bring your own food.  Many people bring vegetables and dip to parties to keep on track, drink sparkling compliant water and eat only party foods that are compliant

Your 5-Day Meal Plan and Grocery List, including Kid Friendly Options

Here is a list of child friendly meals, according to the members of our Facebook Group.

  • Bacon Cheeseburger Soup by Paleo Running Momma, get the recipe here.
  • Paleo Shephard's Pie by Paleo Running Momma, get the recipe here.
  • Paleo Chick-fil-a Chicken by Whole Food for 7, get the recipe here.
  • BBQ-Meatloaf-Muffins by The Real Food Dietitians, get the recipe here.

Start today and before you know it you will be finished tomorrow…. anonymous

You can do this....

Weekly Meal Planner Template

Here is a sample Whole30 5-Day Meal Plan. You can sub in any of the kid friendly meals above, if needed.

Oh, by the way, I snuck in the weekend for you too!

SundayMeal/Recipe
BreakfastEasy Egg Frittata, ½ banana, 1 tbsp almond butter, https://easyhomemaderecipes.ca/easy-egg-casserole-frittata
OR Breakfast Egg Cups https://easyhomemaderecipes.ca/breakfast-egg-cups/
LunchEgg Roll in a Bowl and your choice of plated fat, https://peaceloveandlowcarb.com/pork-egg-roll-in-a-bowl-crack-slaw-paleo-low-carb-whole30
DinnerButternut squash soup with ½ grilled chicken breast with coconut cream, https://easyhomemaderecipes.ca/easy-roasted-butternut-squash-soup-whole30-paleo
Monday 
BreakfastChicken sausage with hash browns and red peppers. ½ banana and 1 tbsp almond butter
LunchButternut squash soup with coconut cream and ½ grilled chicken breast, with coconut cream, (leftovers)
DinnerAlmond Crusted Pork Piccata, served with a salad or veggie of choice,  https://cookprimalgourmet.com/recipes/chicken-piccata-paleo-whole30
Tuesday 
BreakfastEasy Egg Frittata or Breakfast Egg Cups, ½ banana, 1 tbsp almond butter, (leftovers)
LunchEgg Roll in a Bowl, (leftovers)
DinnerBeef Stew, apple and 1 tbsp of almond butter, https://easyhomemaderecipes.ca/easy-beef-stew-recipe
Wednesday 
BreakfastChicken sausage with hash browns and red peppers. ½ banana and 1 tbsp almond butter
LunchTuna mixed with avocado on top of your favorite salad or vegetables and dressing, and 1 banana
DinnerMeatballs with Spaghetti Squash and your choice of plated fat https://easyhomemaderecipes.ca/italian-meatballs-whole30-paleo-gluten-free
Thursday 
BreakfastEasy Egg Frittata or Breakfast Egg Cups, ½ banana, 1 tbsp almond butter, (leftovers)
LunchBeef Stew (leftovers), apple and 1 tbsp almond butter
DinnerOrange Chicken Sheet Pan Dinner, your choice plated fat, https://easyhomemaderecipes.ca/orange-chicken-sheet-pan-dinner/
Friday 
BreakfastChicken sausage with hash browns and red peppers. ½ banana and 1 tbsp almond butter
LunchEgg Roll in a Bowl, (leftovers)
DinnerSalmon Sheet Pan Dinner, your choice of plated fat https://nomnompaleo.com/sheet-pan-teriyaki-salmon
All Purpose Stir Fry Sauce: https://nomnompaleo.com/purpose-stir-fry-sauce (ingredients not included in grocery list)
Saturday 
BreakfastEasy Egg Frittata or Breakfast Egg Cups, ½ banana, 1 tbsp almond butter, (leftovers)
LunchTuna mixed with avocado on top of your favorite salad or vegetables and seasoning, dressing, and 1 banana
DinnerCreamy Tuscan Chicken, https://realsimplegood.com/creamy-tuscan-chicken

Get your 5-Day Meal Plan and Your Meal Plan Template Here.

To make things easy for you, download the printable 5-Day Meal Plan which includes a grocery list. You can then use the additional printable Meal Planner Template to plan your meals for weeks 2, 3, and 4.

Get the 5-Day Meal Plan
Get Meal Planner Template

Need Support? Join me in our Facebook Group for real-time support.

Ready for Food Freedom?

Ready for Food Freedom?

Join me here in the Facebook Group - Whole30 Food Freedom, Recipes and Ideas.

Food Freedom Skinny Facebook

More Whole30 Stuff

Want more ideas? See below for my most recent Whole30 Posts and Recipes.

  • Coconut Shrimp With Dipping Sauce
  • Salmon with Mango Salsa
  • Dairy Free Pesto Sauce Recipe
  • Pot Roast Recipe for Sunday Dinner

PIN this for later here.

Pinterest Pin for Whole 30 Meal Prep and Planning

Other Recipes to Consider

  • Grilled Lemon Herb Chicken
Meal Planning and Prep Collage

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  1. Vijitha says

    February 05, 2021 at 9:03 pm

    A great resources for whole30 meal planning! Thanks for the tips!

    Reply
  2. NANCY says

    February 05, 2021 at 7:03 pm

    thanks for this detailed post! it's awesome!

    Reply
    • AmyG says

      February 05, 2021 at 7:18 pm

      I'm glad you enjoyed reading it!

      Reply

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Picture of Amy in the Kitchen

Hey, I'm Amy! And I'm so happy you're here!! So many of my favorite memories in life seem to take place around the table, especially when surrounded by the people I love. And of course, all the better when nourished by some seriously delicious food.

Stick around and explore the site to get great ideas.

Learn more about me →

This page contains affiliate links, which means I may receive commissions if you choose to purchase through links I provide (at no extra cost to you). Thank you for supporting the work I put into this site! As an Amazon Associate I earn from qualifying purchases.

Get a Free Recipe eBook!

What are you waiting for? Sign up now and get a free Recipe ebook with 5 recipes using puff pasty !

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*This page may have affiliate links, which means I may receive commissions if you choose to purchase through links I provide (at no extra cost to you). Thank you for supporting the work I put into this site!

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  • Desserts and Snacks
  • Main Entrées

Get a Free Recipe eBook!

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