Whole30 Meal Plan || Week 1

whole-30-meal-plan-for-the-busy-person

When life gets crazy and the schedule gets packed, the first thing to go is any kind of exercise classes.  The second thing that usually follows is a steady stream of dining out experiences.  Especially when Aaron is traveling, it’s so much easier for Parker and I just to grab something out than to meal plan, grocery shop and cook for just the 1 1/2 of us.  A few weeks ago, after one too many breakfast pastries and a trip to our favorite cake shop, I declared around 11pm that I would start Whole 30 the next day.  It’s probably best to not make any decisions at all at 11pm, but especially not ones that involve a regimented eating system of preparation and meal planning.  It actually went fine and for the three weeks leading up to our trip to Hawaii I was able to mostly stick to it with a few cheat bites here and some non-compliant condiments there.  It accomplished what I wanted at the time which was just to detox myself from the frequent eating out and the plethora of carbs that I love to indulge on.  However, I would love to do it again more wholeheartedly and with a bit more planning, but still for the working family that doesn’t have time to make big 6 different scratch sauces and salad dressings for the week or to slice and dice veggies all the live long day.  While all of these foods are Whole 30 compliant, die hard fans of the detox might say that some of them (like my Trader Joe’s veggie chips) aren’t in the spirit of Whole 30, but compliant is compliant and, I don’t know about you, but I’ve got places to go and people to see!  Below is a grocery list and meal plan for the first week if you’re interested in giving Whole 30 a go, but have been worried you don’t have the time…

whole-30-sweet-potato-taco-bowls

Day 1

Breakfast: 2 Egg Scramble with Bacon and Avocado (save half the avocado for lunch)

Lunch: Lettuce Wraps: Grilled Chicken, Romaine Lettuce, Sliced Red Bell Pepper, Avocado and Cashew Cheese (chop extra red bell pepper and place in a baggie for tomorrow’s breakfast scramble.)

Snack: Plantain or Taro Root Chips (available at most grocery stores) and Homemade or Compliant Salsa, raw almonds

Dinner: Sweet Potato Taco Bowls

(image via Accidental Farm Wife)

Taco-Salad

Day 2

Breakfast: 2 Egg scramble with red bell pepper and 1 link chicken sausage chopped

Lunch: Taco Salad using leftover ground turkey from Day 1 dinner (no need to prepare ground beef from recipe)

Snack: Banana Almond Chia Pudding

Dinner: Coconut Crusted Chicken and Roasted Broccoli (make extra broccoli for Day 4 dinner)

(image via Rainbow Delicious)

Shakshuka-whole-30-meal-plan

Day 3

Breakfast: 2 Egg Scramble with Bacon and Avocado (save half the avocado for lunch)

Lunch: Lettuce Wraps: Grilled Chicken, Romaine Lettuce, Sliced Red Bell Pepper, Avocado and Cashew Cheese (chop extra red bell pepper and place in a baggie for tomorrow’s breakfast scramble.)

Snack: Plantain or Taro Root Chips andHomemade or Compliant Salsa, raw almonds

Dinner: Shakshuka

(image via Lexi’s Clean Kitchen)

whole-30-chia-seed-pudding

Day 4

Breakfast:2 Egg scramble with red bell pepper and 1 link chicken sausage chopped

Lunch: Turkey Avocado Wraps (3)

Snack: Banana Almond Chia Pudding

Dinner: Cauliflower Fried Rice with Grilled Chicken (using Trader Joe’s frozen Cauliflower Rice– make extra for lunch tomorrow! Also sub the green beans for roasted broccoli from Day 2)

(image via Grits and Chopsticks)

whole-30-meal-plan

Day 5

Breakfast: 2 Egg Scramble with Bacon and Avocado (save half the avocado for lunch)

Lunch: leftover Cauliflower Fried Rice with Grilled Chicken

Snack: Plantain or Taro Root Chips andHomemade or Compliant Salsa, raw almonds

Dinner: Beef + Pineapple Skewers (using this Lemon Garlic Sauce instead of Teriyaki) and Roasted Broccoli

(image via DJ Foodie)

whole-30-Lemon-Chicken

Day 6

Breakfast: 2 Egg scramble with red bell pepper and chicken sausage

Lunch:  Turkey Avocado Wraps

Snack: Banana Almond Chia Pudding

Dinner: Baked Lemon Chicken (don’t use the optional butter– make enough for lunch the next day)

(image via Simply Home Cooked)

whole-30-bunless-burgers

Day 7

Breakfast: 2 Egg Scramble with Bacon and Avocado (save half the avocado for lunch)

Lunch: leftover Baked Lemon Chicken with Arugula Salad and Whole 30 Cesaer Dressing

Snack: Plantain or Taro Root Chips andHomemade or Compliant Salsa, raw almonds

Dinner: Bunless Burgers (No Cheese and No Worceshire, add Bacon and Whole 30 BBQ Sauce)

(image via Try Anything Once Culinary)

Initial Images (Clockwise from L to R): one, Grits and Chopsticks || two, Accidental Farm Wife || three, Cherry Blossom Kitchen || four, The Healthy Foodie

  1. Perfect timing! I was going to try to figure out a meal plan today. Life is busy but eating well makes everything feel better. Thanks much and I’d be very interested in more!