Whole30 Meal Plan Week 4: Days 22-30

It’s already week 4 and there are only 9 days left to the Whole30!!! How do you feel? Are you bursting with Tiger Blood? Or are you feeling over it? No matter how you’re feeling you should be proud of yourself for getting this far. Whole30 is not easy. To help you finish strong here is Whole30 meal plan week 4.

Meal Prep

Taking a few hours out of your weekend to meal prep may feel time consuming but it’s definitely worth it during the week. Having certain parts of your meal already prepared makes life so much easier!

Some ways to cut down the time it takes to meal prep is to use several different cooking methods. Do you have a slow cooker or an Instant pot? If you have both that’s even better.

A slow cooker and instant pot gives you another way to prepare your vegetables and proteins.

If you do have an Instant Pot have you ever tried making hard-boiled eggs in it? It’s a foolproof way to do it. And the eggshells peel right off.

To hard-boil eggs in an Instant Pot all you have to do is

  • Fill the pot with 1 cup of water
  • Place the number of eggs you want to cook in the pot
  • Then manually set the Instant pot for 5 minutes.
  • When done let the Instant pot naturally release for 5 minutes.
  • Then take the eggs out and let cool in a bowl of ice water.
  • When cool peel the eggs and store until ready to use.

You can cook your spaghetti squash in a slow cooker. All you have to do if poke with a knife all around the squash. Then cook it for 1.5 hours per pound. That way you can save room in the oven to roast other veggies.

I also like to cook my chicken breast in the slow cooker. After a few hours in the slow cooker, you’ll have perfectly cooked chicken to shred and use for the rest of the week.


If you are not sick of eggs yet make this Easy Whole30 Breakfast Casserole to eat for breakfast for the week. Also, make some Whole30 Egg Muffins to have on hand for a quick bite.

When you can’t stand the thought of eating another egg try these oven-baked sweet potato toast for breakfast.


Make this Healthy Sesame Chicken Chopped Salad on your prep day. I would keep the dressing separate and add it when you’re ready to eat.

Also, make a sheet pan meal like Sheet Pan Sausage and Veggies to warm up throughout the week for lunch. Make this mid-way through the week so you have a different lunch option.

And prep some veggies for salads. Wash and cut up lettuce, cucumber, and tomatoes.

Whole 30 Meal Plan Week 4

Here is your Whole30 meal plan week 4. You’re so close to the end of your Whole30!

Day 1:

Day 2:

  • Breakfast: Oven-baked sweet potato toast
  • Lunch: Salad with protein and plated fat or leftovers
  • Dinner: Mexican Meatloaf with roasted veggies

Day 3:

  • Breakfast: Easy Whole30 Breakfast Casserole
  • Lunch: Healthy Sesame Chicken Chopped Salad
  • Dinner: Cauliflower Fried Rice

Day 4:

  • Breakfast: Whole30 Egg Muffins
  • Lunch: Salad with protein and plated fat or leftovers
  • Dinner: Buffalo Chicken Casserole serve with a salad

Day 5:

  • Breakfast: Easy Whole30 Breakfast Casserole
  • Lunch: Salad with protein and plated fat or leftovers
  • Dinner: Loaded Burger Bowls

Day 6:

  • Breakfast: Oven-baked Sweet Potato Toast
  • Lunch: Salad with protein and plated fat or leftovers
  • Dinner: Coconut Lime Chicken serve with cauliflower rice and roasted veggies

Day 7:

  • Breakfast: Whole30 Egg Muffins
  • Lunch: Sheet Pan Sausage and Veggies
  • Dinner: Chicken Tenders served with roasted potatoes and veggies

Day 8:

Day 9:

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It's week 4 and the end of your round is near. Here is Whole30 meal plan week 4 to get you through the last 9 days of your round.

Whole30 Timeline Week 4

During the fourth week, you could still be riding the tiger blood train. Or maybe you’re feeling over it. The shininess of the new program is starting to dull and you don’t want to do it anymore.

You’re so close to the end and perhaps you’re bored with your food choices. Or you may be over meal prepping and reading every label to make sure the food is compliant. If you do feel this way just stick to the plan and remember how far you have made it.

During days 22 to 25, you may feel the need to weigh yourself. You see and feel the changes the program is doing to your body. But you may want to see the actual numbers.

However, you should resist the urge to jump on the scale. Because if the numbers don’t show what you were hoping for it could send you down the wrong path. And end your Whole30 journey before you complete the 30 days. There are only a few days left so focus on the non- scale victories you have been feeling and forget about the scale.

Around day 28 you may be thinking you’re close enough to the end. 28 days is as close to 30 so why not take a might of that treat or drink of the wine you have been craving. But when you started the Whole30 you committed to 30 days so stick with it. You’re so close to the end so keep going!

During days 29 and 30 you may be thinking wow I’m going to finish this but what do I do on day 31? These are the days to start thinking about reintroduction and coming up with a plan.

What is Whole 30 Reintroduction?

During reintroduction, you bring back the foods you have eliminated from your diet for the last 30 days.

Then you’ll spend the next 10 to 12 days reintroducing :

  • legumes
  • alcohol (if you want to)
  • non-gluten grains
  • dairy
  • gluten-containing grains.

Click over to Whole30 Reintroduction Tips and Mistakes to avoid to help you plan for your reintroduction.

I hope you found this Whole30 meal plan week 4 helpful. What are your tips for meal prep? Let me know in the comments:)

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