Whole30 Meal Plan: Week One

If you’re participating in our August Whole30 group, you should have already received a few prep emails to get your house, and mind, ready for our journey. There’s still time to sign up before Tuesday, August 1st. Click here to join the support group for free tips, hacks, and support. I’ll be closing the group on Monday evening so we can all participate for the full 30 days, but feel free to sign up here for the AIM Well general newsletter more info on future groups.

As I’ve mentioned many times, this program is 80% being prepared. Maybe even 90%. If you fail to plan, you plan to fail. When I completed my first Whole30 back in 2014, I had no idea what I was getting myself into. I sort of jumped in without looking (which is pretty much how I attack most things in life), and was able to make it work. But looking back, I wasn’t as prepared as I could have been.

I’ll be creating weekly meal plans and recipes for you to use as a guide for your Whole30. Inevitably you won’t eat everything exactly as written, but the beauty of this program is learning how to create meals that you are comfortable with that can be a go to for your family.

A note about participating with or without your family/partner/kiddos

This will be the first time my husband is going through the program with me. And I have to admit I’m a little nervous about it. I’ve gotten used to just making do with my meals and leave him to his own devices while I’m on a Whole30. I’m a creature of habit and I don’t mind eating the same thing for days at a time. He, on the other hand, won’t eat the same thing two meals in a row. This will surely mean he’ll be cooking more and helping share the load in the kitchen.

My last Whole30 in May, was the first one I did as a mom. Which meant having to think about what my son would be eating. We have a pretty great eater (knock on wood) and we pretty much are a Paleo household, despite milk for my son and some pasta and rice for my husband and son. For the most part my son eats a low-grain diet, with lots of proteins, veggies, and healthy fats. Which means he’s eating what I’m eating. Which helps out tremendously.

If your kids or partner is not joining you, don’t fret. What I recommend is trying to share in as many of the protein and veggie components as possible. If your partner cooks, too, let them take care of any extra sides they want. That way you’re making protein, veggies, and fats for the fam, and at most an extra side of rice or pasta for them. My husband is a meat & potato dude. He works in the oilfield, outside all day, comes home exhausted and stinky. And he’s been very open minded to whatever’s on my plate.

The Meal Plans

Let’s get down to it shall we? That’s what your here for!

I organize meals in two ways WeekdaysVsWeekends and Shopping Trips. As I’ve mentioned in the Whole30 Prep post, I recommend shopping twice a week. Saturdays/Sundays and Wednesday/Thursdays. That way you are only having to think of what you need for a few days at a time. I find this easier to concentrate while I’m meal planning and at the store. Plus food stays freshest.

I’ll include both shopping trips in each weekly meal plan so in case you need to make one trip work, you can. I urge you to experience Instacart or Shipt if they are available in your area. It’s changed my life.  We pay for the yearly Instacart membership ($125) which means all orders over $35 are delivered for free.

Week 1 Recipes

Weekday Breakfast:

Potato Avocado “Toast” with Poached Eggs

  • I make the potato “toast” during my Sunday meal prep and poach 2 eggs each morning, heat up the toast, and top with a half an avocado
Weekend Breakfasts:
  • On the weekends, I usually am rummaging through to find whatever is left over. Usually this looks like a bowl of roasted sweet potatoes, topped with a protein (usually poached eggs, bacon, or ground beef), sautéed spinach and mushrooms, with guacamole or avocado on top. If you follow the Hot Plates style of prepping, you should have some protein and veggies left from your mid-week shopping trip.
Weekday Lunches:

Roasted Garlic Chicken Salad w/ side of veggies

  • I LOVE this chicken salad. It taught me how to roast garlic! For the mayo, you’ll either want to try an immersion blender (unless your hand is super robot fast) or purchase a compliant Paleo Mayo. Whole Foods carries a few. Don’t forget to check ingredients, Not all paleo products are Whole30 approved.
  • As the receipt suggests, I use a bell pepper (I like red & orange) to fill with the chicken instead of bread. I really love the taste and crunch this gives this dish.
  • For a side, I throw in leftover veggies from the night before.
  • And you know I add an avocado.
Weekend Lunches:

Nom Nom Paleo’s Pressure Cooker Beef Stew

  • On Friday nights we usually make a beef stew in the Instant Pot. If you don’t have an Instant Pot (your Whole30 might convince you it’s worth it) you can also use a slow cooker.
  • We add in mushrooms, carrots and potatoes.
  • We throw it in the Instant Pot on Friday nights and eat that for dinner Friday night and for lunch on Saturday and Sunday.
Dinners
  • I mix and match dinners based on Mel Jouwan’s Hot Plates concept. Protein + Veggie + Fat + Spices + Sauce = A Meal.
  • On Sunday during meal prep,  I usually make a 4-5 lb whole chicken in the Instant Pot and we eat off that for the first half of the week. We’ll use it as a main protein (My husband makes tacos out of the chicken) and I’ll make fresh veggies and some sweet potatoes or cauliflower rice.
  • So essentially, I shop for proteins: Chicken Breasts, Salmon filets, Ground Beef, Chicken Thighs, etc. and cook them up on Sunday and Wednesday, and so protein is made for dinner.
  • For veggies for dinner, I’ll get Brussels sprouts, broccoli, asparagus, zucchini, squash, whatever I’m feeling that week, and since the protein, sweet potatoes and cauliflower rice are already cooked form my meal prep, I end up just making veggies each night.
  • If you’re looking to follow more of a recipe for each night, here are some of my faves:
    • Coconut Curry with Chicken Meatballs – If you make the cauliflower rice during meal prep, serve it with this. If you have time during meal prep, make the meatballs then, too. Make a big batch and freeze them!
    • Grilled Salmon with Guac – The recipe calls this “Avocado Salsa” LOLOLOL. It’s guacamole, you guys. I live in Texas, I’m the authority on this. This spice blend is one of the best I’ve ever had on salmon. Make extra and keep it on hand. Serve with a side of veggies.
    • Zoodles with Meatballs and Red Pepper Sauce – If you want, you can use the leftover meatballs from the curry (before you mix in the curry). I bought a Spiralizer just for this recipe and I use it a ton.
    • Nom Nom Paleo’s Pressure Cooker Beef Stew – We make this for dinner Friday night and eat it all weekend with different sides.
  • I know this does not seem like a enough of dinner for every night of a week, but with the meal prep plan you’ll have foods to mix and match on certain nights so you won’t be making a full recipe each night. Who has time for that?!

Sunday Prep

Dedicate 2 hours for your meal prep if you have it. I do it during my son’s nap time. Crank up the tunes and go to town. Because I do meal prep on Sundays, I like to get my groceries on Saturdays so it doesn’t feel like so much effort in one day. Mind tricks, y’all.

  • Get your Whole Chicken going (I use the Instant Pot but you can use your oven)
  • Cauliflower Rice (I add extra egg)
  • Roasted Sweet Potatoes (450 for 35-45 min, cut up into chunks, rub olive oil, S&P)
  • Roasted Garlic (for the Chicken Salad)
  • Paleo Mayo (for the Chicken Salad) – Or buy a compliant version
  • Ground Beef (I like this paleo spice mix from Primal Palate, and usually make enough to keep on hand.)
  • Zoodles (If you have a spiralizer, OR you can buy then in the store already spiraled)
  • Chicken (Or Turkey) Meatballs (you can make a bunch and freeze half) you’ll use these with the coconut curry and with the noodles dish.
  • Guacamole! I kinda just make this up, red onion, garlic, a few avocados, lime juice, salt & pepper, I throw in cilantro (if you don’t think it tastes like soap)

Shopping List

Amounts will depend on how many portions and who you are cooking for. I’ve made suggestions here but decide based on how much you’ll be eating. You always have your 2nd shopping trip to stock back up.  

Pantry Staples to always have on hand:
  • Coconut oil
  • Ghee
  • Olive Oil (mostly just for dressing, not high heat)
  • White & Red onions ( I get the pre-chopped at the store because i HATE chopping onions)
  • Garlic (I buy pre-peeled because it saves time and I’m lazy)
  • You’ll also need a few full bulbs of garlic to make the garlic mayo
  • Sea Salt, Pepper, common spices like paprika, cumin, ground ginger, garlic powder, onion powder, ancho chili powder, mustard powder, chili flakes, oregano
  • Coconut Aminos (to replace Soy Sauce)
  • Cassava flour, use almond if you can’t find, or coconut flour
  • Arrow root powder for potato toast
  • White vinegar
  • Almond butter
  • Almond milk
  • Organic Chicken Broth
  • Organic Beef Broth
Saturday/Sunday
  • Proteins
    • A dozen eggs
    • 3-4 Boneless, skinless chicken breasts
    • A Whole chicken (4-5lbs)
    • 1-2 lbs of ground beef
    • 1-2 lbs of ground chicken (or turkey) for the meatballs
  • Produce
    • 5 cups (about 2-3 potatoes ) of White potatoes or sweet potatoes for potato “toast”
    • Green onions (chives)
    • Asparagus
    • Broccoli
    • Brussel sprouts
    • Bell peppers for chicken salad
    • 3-4 limes
    • 1-2 lemons
    • Cilantro (if it’s your jam!)
    • Parsley
    • Basil
    • Shredded carrots
    • 4-5 avocados
  • Other
    • I can of coconut milk
    • Red curry paste
    • Freeze Dried Cilantro (in the space aisle)
Wednesday/Thursday
  • Proteins
    • 3 pounds beef chuck roast, boneless short ribs, or beef brisket cut into 1½- to 2-inch cubes
    • 1-2 filets of salmon
  • Produce
    • 2-3 Zucchini for zoodles
    • Carrots for stew
    • Potatoes for stew (any kind, we like Russet)
    • Mushrooms for stew
    • A bunch of spinach
    • More avocados, because always have them for e’rything
    • Thyme
    • Rosemary
    • Bay leaf
    • Red bell peppers for zoodles
  • Other
    • Fish Sauce (check labels!)
    • Tomato paste (check labels!)

Happy cooking! And I’d love to hear what recipes you like, how you’ve adapted them and what are your other favorites. Our August support group will be discussing recipes in our FB group. Sign-up to join if you wanna play along.

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