7-Day Whole30 Meal Plan

Go Whole30 with a no-hassle meal plan.

Are you ready to Whole30? Whether you’re planning to jump headfirst into this eating plan or you’re just curious about it, this Whole30 meal plan will give you a good feel for what types of foods and recipes you can enjoy during your month-long eating shift.

The Whole30 plan emphasizes foods that are in their whole form—in other words, unprocessed or processed very little. It also eliminates foods that can cause internal inflammation and destabilize hormones. During the Whole30 plan, you won’t eat grains in any form, sugar, dairy, alcohol, and specific additives (see Whole30 Label Reading 101 for details).

It can be intimidating to read the list of accepted foods at first. You might be asking: How will I ever find recipes to accommodate this plan? Don’t stress! We’re sharing a week’s worth of daily menus to help you get started. As you become more familiar with the approved ingredients, it will be easier for you to find recipes that support your Whole30 goals.

But before you begin, check out what Skinny Ms. co-founder Gale Compton says about Whole30:

“I just completed the program and feel amazing and full of energy, I’m sleeping like a baby, and I no longer miss any of the Whole30 forbidden foods. I lost 8 pounds and almost two inches off my waist. Weight wasn’t an issue for me, but I do like that my belly is now exactly where I want it.” Read Gale’s full statement about the benefits of Whole30.

Day 1: Whole30 Meal Plan

Breakfast: Skinny Breakfast Sausage with scrambled eggs (1 to 2 eggs recommended)

Snack: Slow Cooker Skinny Applesauce (Save a portion for a snack on day 3.)

Lunch: No-Mayo Chicken Salad (Save portion for lunch on day 2.)

Snack: Bell pepper, sliced with 10 raw almonds

Dinner: 6-Ingredient Wild Salmon Fillets with Oven-Fried Potato Wedges with Rosemary

Day 2: Whole30 Meal Plan

Breakfast: 5-Ingredient Baked Egg Mushrooms

Snack: Orange with 8 walnut halves

Lunch: No-Mayo Chicken Salad (Leftover from day 1)

Snack: Baby carrots, 6-8

Dinner: Slow Cooker Thick & Chunky Beef Stew (Save a portion for lunch on day 3.)

Day 3: Whole30 Meal Plan

Breakfast: Avocado & Egg Protein Breakfast (This recipe calls for a whole grain tortilla. Omit the tortilla. Instead spread the avocado on a plate before topping it with the egg.)

Snack: Banana

Lunch: Slow Cooker Thick & Chunky Beef Stew (Leftover from day 2.)

Snack: Slow Cooker Skinny Applesauce (Leftover from day 1.)

Dinner: Slow Cooker Chicken Pot Roast (Save a portion for lunch on day 4.)

with 4-Ingredient Roasted Broccoli (Save a portion for lunch on day 4.)

Day 4: Whole30 Meal Plan

Breakfast: Avocado & Grape Salad with Walnuts

Snack: Blueberries, fresh or frozen

Lunch: Slow Cooker Chicken Pot Roast (Leftover from day 3.)

Snack: Sliced veggies with Tex-Mex Salsa (Save a portion for a snack on day 7.)

Dinner: Zucchini Pasta with Shrimp & Tomatoes

Day 5: Whole30 Meal Plan

Breakfast: Fried Eggs with Mushrooms and Brussels Sprouts

Snack: Almond Butter and Banana Sandwiches

Lunch: Thai Roasted Sweet Potato Soup (Look for coconut milk with Whole30-approved ingredients.)

Snack: Southwestern Kale Chips (Save a portion for a snack on day 6.)

Dinner: Oven-Grilled Salmon with Dijon Roasted Cabbage (Use a Dijon with Whole30-appropriate ingredients.)

Day 6: Whole30 Meal Plan

Breakfast: Avocado Egg Bake

Snack: Blueberries, fresh or frozen

Lunch: Garden Salad with Lemon & Oil Dressing

Snack: Southwestern Kale Chips (Leftover from day 5.)

Dinner: Skillet Chicken and Veggies (Save a portion for lunch on day 7.)

Day 7: Whole30 Meal Plan

Breakfast: Fried Eggs & Sweet Potato Hash

Snack: Clean Eating Deviled Eggs

Lunch: Skillet Chicken and Veggies (Leftover from day 6.)

Snack: Sliced veggies with Tex-Mex Salsa (Leftover from day 4.)

Dinner: Slow Cooker Everything Beef with Balsamic Roasted Carrots (For the beef recipe, use a broth with Whole30-appropriate ingredients.)

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