whole 30 meal plan
So everyone knows that in order to do a successful Whole 30, meal planning is a must. I took a few minutes to type out an example weekly meal plan that I use for my family. I try to choose one new dish a week, but sometimes I come back to the recipes that are tried and true that I know my family and I love. Hopefully this gives you an idea of how simple the meal planning process can be if you take a few minutes to actually plan it out.
Sunday Prep: Cut potatoes into fries and hash browns, make 3 servings of chia seed pudding, make egg bake, put pork roast in crockpot, make cocoa chili
Sunday dinner: Crockpot pulled pork with mashed sweet potatoes and zucchini cooked in olive oil.
Monday breakfast: Chia seed pudding with applesauce, cinnamon and walnuts
Monday lunch: Pulled pork taco salad with tomatoes, guacamole, tomatoes, salsa and plantain chips
Monday dinner: Chicken sausage (cook all 5 in package), pre-cut fries, roasted veggies
Tuesday breakfast: Egg bake (made on the weekend)
Tuesday lunch: Tuna with avocado oil, salt and pepper, plantain chips and a side salad
Tuesday dinner: Chili with carrots and snap peas on the side
Wednesday breakfast: Chia seed pudding with dried cherries and grainless granola (Trader Joe's)
Wednesday lunch: Leftover chicken sausage, fries and veggies from Monday dinner
Wednesday dinner: Pulled pork over a baked potato, side salad or veggies
Thursday breakfast: Egg bake (from freezer)
Thursday lunch: Pulled pork taco salad
Thursday dinner: Chili over fries (chili fries!) with dump ranch and side salad
Friday breakfast: Chia seed pudding with a banana, cinnamon and pecans
Friday lunch: Egg bake with fresh avocado and side salad
Friday dinner: Burgers with sauteed onions and avocado, sweet potato fries, steamed asparagus
Saturday breakfast: Hash browns, bacon, spinach and runny egg bowl
Saturday lunch: Finish any leftovers or cook more chicken sausages
Use Saturday to prep another meal that will be used for Saturday dinner and Sunday lunch (roasted chicken and veggies, jambalaya, chili, taco meat, etc)
Saturday dinner: Eat whatever new dish was prepared Saturday afternoon
Sunday morning: Scrambled eggs with guacomole, salsa, tomatoes, and spinach.
Sunday lunch: Whatever dish was prepared Saturday afternoon (chicken, jambalaya, chili, taco meat, etc.)
A little word about snacks: I know that during a true Whole 30 they discourage snacks because they want you to really focus on filling yourself up at each meal and paying attention to what you put in your mouth. However, if I don't have a snack in the afternoon, there's no telling what I may or may not do. :) So here are some snacks that I keep handy in case of a little hangry moment.
Snacks: Apple pie Larabar, Cashew Cookie Larabar, Chomps jerkey, Epic bars (check to be sure they are Whole 30 compliant), Epic bites, banana and almond butter, apple and cashew butter, plantain chips and guacomole, almonds, pistachios, raisins (no sugar added), dried mango
These snacks help me feel like I'm in control of this Whole 30 and that I don't have to be starving the whole 30 days. Because let's be real, this is hard enough as it is!
Hopefully this sample weekly meal plan gives you an idea of how I work through the meal planning process during the Whole 30 and I hope it gives you some new ideas to try!
