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Make your life easier with this printable Whole30 Meal Plan that includes printable compliant shopping lists and delicious and easy recipes. You’ll find compliant breakfasts, lunches, dinners, mini-meals, and a few emergency snacks for those inevitable busy days.

9 photos of food with a text overlay saying Whole30 Meal Plan, shopping lists, tips & tricks

So…you’re doing a Whole30 round. And you’re nervous, a bit scared, and kind of freaked out thinking you’re just going to be eating salad for the next 30 days.

I get it, and I’m here to help! My husband and I did our first Whole30 in May of 2018. That ignited a burning passion in me for making wholesome, creative, and colorful food that anyone could enjoy.

And I’ve taken all our tips for success and put them into a comprehensive and printable Whole30 meal plan. For you!

What is Whole30?

I like to think of it as an elimination diet so that you can best figure out what (if any) foods might be negatively impacting you. Other people use it as a way to get their sugar or junk food cravings under control, and still, others use it as a weight-loss tool (which it is not designed to be).

For 30 days you do not consume:

  • Sugar
  • Grains, including rice and quinoa
  • Dairy
  • Legumes (except for peas)
  • Soy
  • Certain additives
  • Any “recreated” foods like pancakes made from compliant ingredients

After the 30 days are up, you’re encouraged to add those items back in during a reintroduction phase. It’s designed to allow your body to take a pause and then see what foods to limit or avoid going forward. Whole30 is not intended to be a permanent way of eating.

For some people (like me!), there were not any foods that impacted me. But it helped me realize I was not eating nearly enough vegetables with every meal. That has led me to add greens to my daily scrambled eggs and have a lot more cut-up veggies in the fridge for fast snacks.

A word of caution: if you have a relationship with food that leads you to excess or restriction, this might not be for you. It’s a strict 30 days, and you know yourself better than anyone. It’s a great tool for identifying “caution” foods, but if it won’t be good for you mentally, then don’t start down that path.

Instead, you can take the parts of the program that work well for everyone – adding more veggies and eating more whole foods. When I feel like I’m getting off track with my eating, I just make it a goal that half of my plate or meal is covered with veggies. That simple little shift is always enough to make me more mindful of my food choices.

My #1 Whole30 Success Tip

Meal prep is my #1 tip for creating a successful 30 days. Nobody actually loves to meal prep, but it can remove a ton of stress and barriers to success, and make your busy nights more manageable.

I’ve created a post on meal prep for busy people that has awesome tips and tricks to help you get out of the kitchen more quickly. Click here to read all about my easy healthy meal prep techniques.

Printable Whole30 Shopping Lists

Need help getting started with all the essentials needed for the next 30 days? Check out my printable Trader Joe’s Whole30 Shopping List and this Whole30 Costco Shopping List. You’ll also want to print out these guides on Where to Buy Bone Broth and Whole30 Bacon Brands.

Whole30 Meal Plan

You can download a free copy of the full Whole30 meal plan here. It is organized by both day and meal. Each recipe linked in the meal plan is printable and you can adjust the number of servings.

Whole30 Meal Plan Breakfast Recipes

*All of these recipes are linked in the free downloadable meal plan. You can also view and print each recipe by clicking on any of the photos below.

Whole30 Breakfasts

Whole30 Meal Plan Lunches

*All of these recipes are linked in the free downloadable meal plan. You can also view and print each recipe by clicking on any of the photos below.

Whole30 Lunches

Whole30 Meal Plan Dinners

*All of these recipes are linked in the free downloadable meal plan. You can also view and print each recipe by clicking on any of the photos below.

Whole30 Dinner Recipes

Mini Meals/Sides/Sauces/Extras

Mini Meals/Sides/Sauces/Misc.


Setting yourself up for fast prep and proper storage means you’ll be whipping up these Whole30 breakfast ideas at lightning speed!

  • Glass storage – have everything stored in these safe and air-tight containers. See-through containers mean nothing is hiding in the fridge going to waste.
  • Glass meal prep containers – if you’re like me and hate food touching, these are the perfect meal prep containers. Divided so no food can mingle and contaminate the other stuff. As it should be.
  • Food processor – it chops, blends, dices, and mixes. I have had this same food processor for over 10 years and it is a kitchen workhorse!
  • The greatest all-purpose mixing bowl – it is glass but not too heavy, has a great handle, can go in the fridge or freezer, and even has measurements right there!
  • Immersion blender – whipping up a ton of eggs at once or a sauce has never been easier thanks to this stick blender. Oh, and clean up is a breeze because this gem is dishwasher safe!
  • Baking sheets – I own so many of these and they are in constant rotation. They’re great for baking (see how to bake bacon recipe below!), roasting, and freezing make-ahead goods in a single layer. And in a pinch, you can use them to cover a frying pan or large pot. Or in my case, deflect Nerf bullets that are flying at your face while you cook.



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About Sarah

Helping you serve up budget-friendly sustainable recipes with a side of balanced living.
Come for the food. Stay for the snark.

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