This meal plan is designed for two adults. Because of the portion sizes of the meals, most meals should last for 2 meals for each person. The idea of whole30 is to eat Whole Foods that you can tell what you are eating. This diet excludes, dairy, grains, and sugar. This meal plan is much more expensive due to the lack of grains- a primary cheap ingredient in most meal plans. There is also a higher amount of meat in this plan.
All prices are from Walmart. Unless otherwise noted, the items are great value brand.
Related: Whole30 Beef Stew
What To Buy
Avocado oil $11.93 (25.5 oz)
Ground Turkey $17.18 (3 lbs Jennie-O)
Mushrooms $2.73 (8 oz ) X2
Onions $2.98 (3 lb bag)
Bell peppers $3.34 (14 oz frozen c&w) x2
Spinach $1.58 (12 oz frozen great value)
Eggs $3.62 (18 pack) x2
Chicken $20.13 (5 lb fresh $3.94/lb)
Asparagus $3.72 (8 oz frozen) x2
Garlic $2.08 (3 count)
Lemon juice $1.12 (4.5 oz)
Parsley $1.12 (.4 oz dried)
Coconut milk $2.72 (13.5 oz imperial dragon)
Brussels sprouts $1.78 (12 oz frozen) x2
Sweet potatoes $4.32 (3 lb bag)
Apples $4.98 (3 lb bag Fuji)
Grapes $7.25 (2 lbs)
Celery $2.74 (stalk)
Tuna $4.40 (4 pack great value)
Mayo $10.48 (whole30 compliant 12 oz Primal Kitchen)
Pecans $4.90 (4 oz great value)
Lettuce $4.78 (3 pack hearts)
Green onions $.88
Carrots $4.98 (5 lb)
Almond butter $4.98 (12 oz sam’s choice)
Total: $145.91
This total includes some items that will last longer than 1 week of meals.
Breakfast
Eggs- over easy, scrambled, poached, hard boiled, however you enjoy your eggs is the best way to eat them. Season them generously with basil, parsley, rosemary, and thyme if desired and available
Breakfast casserole- mix a variety of veggies together with eggs and turkey(cooked) and bake in a 9X13 pan at 375 for 35-40 minutes
Apple & almond butter- enjoy an apple or two smeared with almond butter
Sweet potato, spinach, eggs- dice up a sweet potato (or stab and bake whole) and bake then sauté spinach with eggs to serve over top
Lunch Or Dinner
Chicken & asparagus (one pan lemon)– ignore the flour and dijon (unless you get the primal kitchen brand of mustard) to make this tasty recipe
Sweet potato & veggie skillet- dice and fry a sweet potato with any veggies you aren’t using for another meal
Tuna salad- mix tuna with whole30 approved mayo. Serve on celery or lettuce
Spinach quiche with mushrooms & onions- mix up eggs with spinach, mushrooms, and onions and pour into a pie pan and bake at 375 for 35-40 minutes
Chicken lettuce wraps- cook up some chicken then shred and mix with whole30 mayo, celery, apples, grapes, pecans and green onions. Serve on lettuce
Sautéed chicken and apples- sauté chicken chunks with apple slices until thoroughly cooked
Snacks
This is defiantly a lower calorie meal plan so snacks are a must. Enjoy some of the following or have a second lunch or dinner as needed.
Grapes
Apples
Carrots
Celery & almond butter
Pecans
Related: How To Give Food Containers
Sample Week
- Sunday
- Breakfast– eggs
- Lunch– Chicken & asparagus
- Dinner– Sweet potato & veggie skillet
- Monday
- Breakfast– Breakfast casserole
- Lunch– Tuna salad
- Dinner– Spinach quiche with mushrooms and onions
- Tuesday
- Breakfast– Apple & almond butter
- Lunch– Sweet potato & veggie skillet
- Dinner– Tuna salad
- Wednesday
- Breakfast– Breakfast casserole
- Lunch– Spinach quiche with mushrooms and onions
- Dinner– Sauteed chicken & apples
- Thursday
- Breakfast– Sweet potato, spinach, & eggs
- Lunch– Chicken lettuce wraps
- Dinner– Tuna salad
- Friday
- Breakfast– Breakfast casserole
- Lunch– Sauteed chicken & apples
- Dinner– Chicken & asparagus
- Saturday
- Breakfast– leftovers
- Lunch– leftovers
- Dinner– leftovers
Tips
- Prep all your ingredients at the beginning of the week
- Eat snacks if you get hungry
- If there’s a restaurant in your area that will cook a whole30 meal for you, plan that for the end of the week, just don’t be tempted by other food items they may serve
- Get friends on board with your whole30 plan and each of you makes double a meal and trades with each other for less cooking and more variety
