If you’ve decided on the Whole30 method, it’s time to figure out what you will eat. One sure way to help you stick to the diet is to have a fully prepared meal plan. We’ve taken the steps to help you out! Below you’ll find a 7-day Whole30 meal plan to get you started.
A Quick Reminder of the Whole30 Basics
Just to make sure we are all on the same page, let’s review the basics of what Whole30 is all about. Whole30 is a 30-day plan to reset your body. You must eat real foods. That means that during the 30-day period, you must avoid the following foods:
- Added sugar
- Dairy
- Alcohol
- Grains and legumes (except green beans and most peas)
- MSG, carrageenan and sulfites
- Junk food
You also cannot step foot on a scale or take any body measurements during this time. But the biggest rule is the hardest – no cheating! If you give in to temptation, you have to start all over at day one. Now, that’s an incentive to do it right!
The goal is to change your relationship with food as well as eliminate cravings, improve energy levels and lose weight in a sustainable way.
7-Day Whole30 Meal Plan
When trying a new way of eating, it can often seem overwhelming. And if you consider how tired you may be after a long day at the office, it can be tempting to go off course. Instead, follow the ideas below to help ensure you can resist temptation.
Day 1:
Breakfast: Fried eggs, berries and a few slices of avocado
Lunch: Roasted chicken with cauliflower fried rice
Dinner: Fajita steak with grilled veggies and watermelon
Day 2:
Breakfast: Bacon, sweet potato hash browns, and grapefruit
Lunch: Grilled chicken salad
Dinner: Chicken topped with bacon, lettuce and tomato
Day 3:
Breakfast: Scrambled eggs and oranges
Lunch: Turkey burgers with pickles, onion, tomato, and mustard on top of spinach
Dinner: Lettuce wraps with ground beef and chopped veggies
Day 4:
Breakfast: Sausage and hash browns
Lunch: Pork chop with apples and a side salad
Dinner: Zucchini noodles with avocado pesto and shrimp
Day 5:
Breakfast: Meat and veggie frittata
Lunch: Spaghetti squash with marinara sauce
Dinner: Burgers with sweet potato fries
Day 6:
Breakfast: Scrambled eggs with onions and peppers and a side of cantaloupe
Lunch: Salad with hard boiled eggs, cucumbers, avocado, oil and vinegar
Dinner: Meatballs with a side salad
Day 7:
Breakfast: Bacon and veggie omelet
Lunch: Balsamic chicken with cauliflower rice
Dinner: Salad with grilled chicken or salmon
The Importance of Meal Planning
It is a proven fact that planning your meals in advance will help make the transition easier and help you stick to the eating guidelines. Although it can be time consuming upfront, the advantages of meal planning clearly outweigh the time spent doing so.
Plan your meals right down to the ingredients and condiments needed for each meal. That way, it will save you time in the grocery store and even eliminate extra shopping trips. We all know how tempting that bag of chips or candy bar can be while waiting in line. It’s best to reduce any chance of temptation where possible.
In closing, you can see the variety of meals that are possible with a Whole30 meal plan. Choose foods that you like and put together a plan that is doable for you and your lifestyle. Then, you will be much more likely to reap the health benefits of your hard work!
