Simple Whole 30 Meal Plan Week 1
This Whole 30 meal plan will help you prepare for your next round. During a busy day, it can be difficult to find time to prepare a compliant meal. The idea of having to prepare three meals each day can seem daunting when first starting Whole 30.
By cooking and prepping your meals for the week, you’ll be less likely to fall off track. And ruining your round of Whole 30. With the right meal planning strategy, you can conquer the next 30 days.
What is the Whole 30?
To recap, Whole30 is an elimination diet that lasts for 30 days. It is a reset of your eating habits and relationship with food.
Eliminated from your diet for 30 days
- Sugar
- Alcohol
- Grains
- Legumes
- Dairy
- Soy
- Specific additives Carrageenan, MSG, and added Sulfites
What You Can Eat
- Meat
- Seafood
- Eggs (lots!)
- Vegetables ( tons!)
- Fruits
- Healthy fats (such as olive oil, coconut oil, almonds, cashews, and olives)
Snacks
One of the rules for Whole 30 is to eat three meals and avoid snacking between meals. Unless you are pregnant or breastfeeding. Or you are very active and need a pre or post-workout meal.
If you do feel like you need to eat between meals you can have a mini-meal. So, for example, a protein, veggies, and plated fat.
But if you are not hungry and are just used to snacking make sure you eat plenty at each meal. Follow the meal planning template from the Whole30 website. To make sure you are eating enough.
Meal Prep
At the beginning of the week put aside some time to meal prep for the next seven days. It will make your Whole 30 so much easier.
- Roast a lot of veggies. I like to roast broccoli, cauliflower, beets, spaghetti squash, and carrots.
- Make a hash. Use sweet potatoes, turnips, onions, and bell peppers. This makes a great side dish for your morning meals.
- Make mash potatoes. You can use white potatoes, sweet potatoes or a mixture of both. Again this will be a good side dish for your meals.
- Prep some veggies for salads. Wash and cut up lettuce, cucumber, and tomatoes.
- Make an egg casserole or frittata so you can just warm it up in the mornings. A few of my favorite morning casseroles are Paleo Whole30 Greek Breakfast Casserole or Italian Breakfast Casserole
- Cook a few chicken breasts to make shredded chicken. Add shredded chicken to salads for lunch. I like to put some in a slow cooker.
- Hard Boil eggs
- Mix together spices you may need such as fajita seasoning.
- Don’t forget to make a batch of dump ranch. Trust me!
- Also, make condiments such as mayo and ketchup. I like the ketchup recipe from 40 Aprons.
- If you prefer not to make your condiments try Primal Kitchen and Tessemae. These brands have compliant dressings, mayo, and ketchup.
Use Leftovers as Much as You Can
Depending on how many people you have to feed you will most likely have a lot of leftovers. So meals can start from the leftovers you have.
For example, you can make breakfast with the left-over egg roll in a bowl. Throw a few fried eggs on top and you have breakfast. Using leftovers makes for easy meals.
Plated Fat
Don’t forget to have a platted fat with every meal! You need to have a plated fat with every meal because it keeps you more full for longer.
Examples of plated fats are:
- Avocados
- Olives
- Nut butter (not peanut butter)
- Nuts (no peanuts)
- Oil-rich dressings like Dump Ranch
If you skip your plated fat because of the calories you may find that you are hungry before your next meal. The point of the plated fat is to keep you full longer.
Whole 30 Meal Plan Week 1
Day 1:
- Breakfast: Greek Breakfast Casserole with hash
- Lunch: Salad with shredded chicken and dump ranch
- Dinner: Paleo Chicken Burrito Bowls
Day 2:
- Breakfast: Breakfast Casserole or Scrambled eggs with veggies
- Lunch: Salad with protein and plated fat or Leftovers
- Dinner: Sloppy Joe’s with zoodles, roasted broccoli, and avocado
Day 3:
- Breakfast: Breakfast Casserole or Scrambled eggs with veggies
- Lunch: Salad with protein and plated fat or Leftovers
- Dinner: Thai Curry Chicken served with cauliflower rice
Day 4:
- Breakfast: Breakfast Casserole or Scrambled eggs with veggies
- Lunch: Salad with protein and plated fat or Leftovers
- Dinner: Taco stuffed sweet potatoes and side garden salad
Day 5:
- Breakfast: Breakfast Casserole or Scrambled eggs with veggies
- Lunch: Salad with protein and plated fat or Leftovers
- Dinner: Crockpot Carnitas served over salad
Day 6:
- Breakfast: Breakfast Casserole or Scrambled eggs with veggies
- Linch: Salad with protein and plated fat or Leftovers
- Dinner: Healthy Jambalaya
Day 7:
- Breakfast: Breakfast Casserole or Scrambled eggs with veggies
- Lunch: Salad with protein and plated fat or Leftovers
- Dinner: Egg Roll in a Bowl
Tips for Meal Planning
Start with Your Favorite Meals
Many people make the mistake of trying to cook something new every day. When starting your first week of Whole 30 you should create a meal plan that is simple.
Rather than getting too creative, look for inspiration with your favorite meals. Sticking with simple meals will make the preparation process much quicker and easier.
In the beginning, it’s important to focus on following the rules and adjusting to your new lifestyle.
What are your tips for meal prep when on Whole 30? Let me know in the comments:)
