Whole30 Meal Plan Week 3
Here is a Whole30 meal plan for week 3. Congrats! You are halfway through Whole30. Use this plan to make your meals easier for days 15-21. I know meal planning and meal prep always help me stay on track when doing a round of Whole30.
Hopefully, you are coming out of the fog and starting to feel the benefits of the Whole30 program. To help you stay strong for here are some meal prep tips and a meal plan for week 3.
Meal Prep
Prep Your Vegetables
Having your veggies roasted makes adding vegetables to your meals so much easier. I like eating roasted vegetables. But if you prefer to steam them you can do so on your prep day. Or have them washed and cut so they are ready to go when you’re preparing your meal.
Prep the Beef
Brown your ground beef for the recipes this week. That way when the time comes to make dinner you will already be one step ahead. When ground beef is on sale I like to stock up. Then I come home a brown most of it and freeze it. Do this makes cooking dinner so much easier.
You can also prepare the sauce and marinade the beef for the Beef Barbacoa recipe.
Breakfast
Are you tired of eggs yet? If you can’t stand the thought of eating another egg try these recipes:
- Beef Enchilada Breakfast Bake – Just Jessie B
- Whole30 Chorizo Breakfast Skillet – Beauty And The Bench Press
If you are still a fan of eggs try meal prepping egg muffins. These are easy to make and great for a quick breakfast.
Here are a few recipes to try:
- Sweet Potato Hash Egg Muffins – Momma Fit Lyndsey
- Buffalo Chicken Egg Muffins – The Real Dietitians
- Chicken Sausage Frittata Muffins – Tasty Thin
Lunch
If you’re bored with having a salad for lunch every day. Then try making these spicy tuna cakes from Nom Nom Paleo on your prep day. You will be combining tuna with sweet potato and some other ingredients. Which may sound odd. But it’s delicious. These cakes make for an easy lunch. You can serve them with cauliflower rice and roasted veggies. Or on top of a salad.
Meal Plan Week 3
Day 1:
- Breakfast: Egg muffins with roasted veggies
- Lunch: Spicy Tuna with cauliflower rice and roasted veggies
- Dinner: Caribbean Fish Curry
Day 2:
- Breakfast: Beef Enchilada Breakfast Bake
- Lunch: Salad with protein and plated fat or Leftovers
- Dinner: Koren Beef Bowl
Day 3:
- Breakfast: Egg muffins with roasted veggies
- Lunch: Spicy Tuna with cauliflower rice and roasted veggies
- Dinner: Creamy Buffalo Chicken Casserole
Day 4:
- Breakfast: Beef Enchilada Breakfast Bake
- Lunch: Salad with protein and plated fat or Leftovers
- Dinner: Whole30 In N Out Burgers
Day 5:
- Breakfast: Egg muffins with roasted veggies
- Lunch: Salad with protein and plated fat or Leftovers
- Dinner: Chicken Caesar Spaghetti Squash Bake
Day 6:
- Breakfast: Egg muffins with roasted veggies or leftovers
- Lunch: Spicy Tuna with cauliflower rice and roasted veggies
- Dinner: Healthy Lasagna Soup
Day 7:
- Breakfast: Whole30 Chorizo Breakfast Skillet
- Lunch: Salad with protein and plated fat or Leftovers
- Dinner: Beef Barbacoa serve on top of leafy greens with guacamole
Meal Template
The Whole30 meal template isn’t an official rule but it’s a good guide to follow when planning your meal. The template includes a balance of protein, fat, and carbs.
The amount of each should keep you full until your next meal. Base each meal on 1 to 2 palm-sized protein servings. Fill the rest of your plate with vegetables. You can occasionally add a serving of fruit. Also, be sure to include your plated fat.
Recommend Amounts of Fats per The Whole30:
- All Oils and Cooking Fats – 1 to 2 thumb-sized portions
- All Butter ( ghee, coconut butter, nut butter) 1 to 2 thumb-sized portions
- Coconut – 1 to 2 open heaping handfuls
- Nuts and Seed – Up to one closed handful
- Avocado – 1/2 to 1 avocado
- Coconut Milk – Between 1/4 and 1/2 of one (14-ounce) can
Whole30 Timeline Week 3
By the third week, you should be coming out of the fog. And feeling better now that your body is getting used to the new program. If you’re lucky you may be feeling Tiger Blood.
Days 16 – 21
Around this time Tiger Blood can start to kick in. Tiger Blood means you feel like your energy is through the roof. You can handle your cravings. Your clothes are fitting better. And you feel stronger in your workouts. You may even notice that you are more clear-headed and you’re able to focus better. Perhaps you’re even sleeping better too.
Not everyone experiences this around this time. If you are not feeling Tiger Blood don’t worry. Keep with the program and you will get there.
I know when I’m on a round of Whole30 my experience with Tiger Blood doesn’t seem to come until closer to the end of the 30 days. But it feels amazing when it does. All of a sudden I feel like I have more energy to get things done. I’m am to focus a lot better and I’m not in a fog.
I hope you find this Whole30 meal plan for week 3 helpful. How are you feeling going into week 3? Let me know in the comments:)
