Whole30 Meal Plan with Shopping List (14-day Printable Download)

Share this article via:

Sticking to the Whole30 diet can feel like a challenge, especially when it comes to planning meals that are both compliant and satisfying. That’s where this 14-day meal plan comes in!

Whether you’re new to Whole30 or a seasoned pro, this plan is designed to take the guesswork out of your kitchen routine. Packed with variety, flavor, and nutrient-rich options, you’ll have everything you need to stay on track and enjoy every bite of your 30-day reset.

Let’s make meal prep as simple (and delicious) as possible!

QUICK LINKS: 14-Day Meal Plan | Shopping List | Snack Ideas | More Recipes & Ideas

Jump to downloadable meal plan

14 Day Whole30 Meal Plan

Here’s your handy meal paln to help you stay on track with flavorful, compliant meals. Each day includes breakfast, lunch, and dinner, with simple ingredients and preparation techniques.

Day 1

Breakfast: Scrambled eggs with spinach, avocado slices, and a side of fresh berries.
Lunch: Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, and olive oil + balsamic vinegar dressing.
Dinner: Pan-seared salmon with roasted Brussels sprouts and sweet potato wedges.

---

Day 2

Breakfast: Sweet potato hash with ground turkey, topped with fried eggs.
Lunch: Lettuce wraps with tuna salad (made with compliant mayo) and a handful of baby carrots.
Dinner: Grilled pork chops with cauliflower mash and sautéed green beans.

---

Day 3

Breakfast: Hard-boiled eggs, fresh fruit (apple or orange), and a handful of raw almonds.
Lunch: Shrimp stir-fry with zucchini noodles and coconut aminos.
Dinner: Beef burger patties (no bun) with roasted asparagus and avocado slices.

---

Day 4

Breakfast: Omelette with mushrooms, bell peppers, and onions, cooked in ghee.
Lunch: Leftover pork chops with a side of arugula and lemon vinaigrette.
Dinner: Roasted chicken thighs with butternut squash and steamed broccoli.

---

Day 5

Breakfast: Mashed avocado on roasted sweet potato slices, topped with poached eggs.
Lunch: Turkey meatballs with marinara sauce (Whole30-compliant) over spaghetti squash.
Dinner: Grilled steak with a mixed veggie medley (zucchini, peppers, and onions).

---

Day 6

Breakfast: Chia pudding made with almond milk, chia seeds, and fresh berries.
Lunch: Cobb salad with grilled chicken, hard-boiled egg, avocado, and olive oil dressing.
Dinner: Baked salmon with roasted carrots and a kale salad.

---

Day 7

Breakfast: Breakfast sausage (Whole30-compliant) with sautéed kale and fried eggs.
Lunch: Zucchini boats stuffed with ground beef, diced tomatoes, and Italian spices.
Dinner: Lemon herb chicken breast with roasted cauliflower and sweet potatoes.

---

Day 8

Breakfast: Smoothie with unsweetened almond milk, spinach, frozen berries, and a scoop of compliant collagen powder.
Lunch: Leftover lemon herb chicken with a side of cucumber and avocado salad.
Dinner: Garlic shrimp with sautéed zucchini noodles and a side of roasted cherry tomatoes.

---

Day 9

Breakfast: Frittata with spinach, tomatoes, and sausage, baked in the oven.
Lunch: Tuna salad over mixed greens with olive oil and balsamic vinegar.
Dinner: Pan-fried cod with a side of roasted sweet potatoes and sautéed green beans.

---

Day 10

Breakfast: Scrambled eggs with diced bell peppers, served with avocado slices.
Lunch: Grilled chicken with roasted cauliflower and tahini sauce.
Dinner: Bison burger patties (no bun) with roasted Brussels sprouts and a baked sweet potato.

---

Day 11

Breakfast: Sweet potato hash with ground beef, onions, and a fried egg on top.
Lunch: Grilled salmon salad with arugula, avocado, and a lemon olive oil dressing.
Dinner: Roasted chicken drumsticks with garlic mashed cauliflower and sautéed spinach.

Day 12

Breakfast: Egg muffins made with spinach, diced bell peppers, and compliant sausage.
Lunch: Lettuce wraps with pulled pork and a side of cucumber slices with guacamole.
Dinner: Grilled lamb chops with roasted zucchini and a simple cucumber tomato salad.

---

Day 13

Breakfast: Hard-boiled eggs with fresh fruit (like an orange or a handful of berries) and a small serving of walnuts.
Lunch: Zucchini noodles tossed with shrimp and a creamy avocado sauce.
Dinner: Beef stew with carrots, celery, onions, and potatoes (made with bone broth).

---

Day 14

Breakfast: Breakfast sausage patties (Whole30-compliant) with sautéed kale and scrambled eggs.
Lunch: Grilled chicken breast with a side of roasted Brussels sprouts and butternut squash.
Dinner: Pan-seared cod with steamed broccoli and a side of mashed sweet potatoes.

Tips for Success

1. Meal Prep: Double up recipes to save leftovers for lunches or quick dinners.
2. Batch Cook Protein: Grill or bake multiple portions of chicken, steak, or salmon for easy meal assembly.
3. Keep Snacks Handy: Hard-boiled eggs, nuts, and compliant jerky are lifesavers when hunger strikes.

Your Whole30 Meal Plan Shopping List

Here’s a comprehensive shopping list for your 14-day Whole30 meal plan. It’s organized by category for easy navigation. Adjust quantities based on your household size and appetite.

Proteins

• Chicken
  • 4-5 lbs boneless, skinless chicken breasts
  • 2-3 lbs chicken thighs/drumsticks
  • 1 whole chicken (optional for variety)
• Beef
  • 3-4 lbs ground beef (grass-fed, if possible)
  • 2-3 lbs beef stew meat
  • 2-3 beef steaks (ribeye, sirloin, etc.)
• Pork
  • 2-3 lbs pork chops
  • 1-2 lbs pulled pork (or pork shoulder to make it yourself)
• Seafood
  • 2-3 lbs salmon fillets
  • 1-2 lbs cod fillets
  • 1-2 lbs shrimp (peeled and deveined)
• Lamb
  • 2-3 lamb chops
• Other Proteins
  • 1-2 lbs Whole30-compliant breakfast sausage
  • 1 pack of Whole30-compliant bacon
  • 12-18 eggs per week (estimate 36 eggs for 14 days)

Vegetables

• Leafy Greens
  • 2-3 heads of romaine lettuce
  • 1 large bag of mixed greens or arugula
  • 1 bunch of spinach
  • 1 bunch of kale
• Starchy Vegetables
  • 8-10 sweet potatoes
  • 4-5 white or Yukon gold potatoes
• Cruciferous Vegetables
  • 2-3 heads of cauliflower
  • 2-3 lbs Brussels sprouts
  • 1-2 heads of broccoli
• Other Vegetables
  • 6-8 bell peppers (mix of colors)
  • 4-5 zucchinis
  • 4-5 carrots
  • 2 cucumbers
  • 1-2 large onions (yellow or white)
  • 1 red onion
  • 2-3 avocados (more if you love avocado)
  • 1-2 small eggplants (optional for variety)
  • 1-2 cups cherry or grape tomatoes

---

Fruits

• 6-8 apples (Fuji, Gala, or Granny Smith)
• 2-3 oranges or tangerines
• 2-3 bananas
• 1-2 containers of fresh berries (strawberries, blueberries, or raspberries)
• 1 lemon and 1 lime (for dressings and flavor)

---

Fats

• Cooking Oils and Fats
  • 1 bottle of olive oil (extra virgin)
  • 1 jar of coconut oil
  • 1 small jar of ghee or clarified butter (Whole30-compliant)
• Other Healthy Fats
  • 1-2 avocados per week (or more, depending on preference)
  • 1 small bag of raw almonds, walnuts, or cashews (unsalted, Whole30-compliant)

---

Pantry Staples

• Coconut aminos (as a soy sauce substitute)
• Whole30-compliant marinara sauce (check labels for added sugar)
• Whole30-compliant mayo (or ingredients to make your own: eggs, olive oil, lemon juice, mustard powder)
• Bone broth (chicken or beef, make sure it’s compliant)
• Spices: sea salt, black pepper, garlic powder, onion powder, paprika, chili powder, Italian seasoning, cinnamon, turmeric

---

Snacks (Optional but Handy)

• Whole30-compliant beef jerky or meat sticks
• Raw nuts or seeds (almonds, sunflower seeds, etc.)
• Hard-boiled eggs
• Guacamole or compliant dips

---

Optional Items for Variety

• Zucchini noodles (or a spiralizer to make your own)
• Cauliflower rice (pre-made or fresh cauliflower to DIY)
• Tahini (for sauces or dressings)
• Chia seeds (for pudding or texture in smoothies)

---

This grocery list covers everything you’ll need to follow the 14-day Whole30 meal plan, with enough variety to keep things interesting and satisfying.

Whole30 Snacks

(You didn’t think we were going to forget snacks, did you?)

Here’s a list of 25 Whole30 snack ideas to keep you satisfied between meals. These snacks are simple, compliant, and perfect for busy days or when hunger strikes unexpectedly.

Protein-Packed Snacks

1. Hard-Boiled Eggs – A quick, portable protein fix.
2. Grilled Chicken Strips – Prep a batch and keep them handy in the fridge.
3. Beef Jerky – Look for Whole30-compliant brands with no added sugar.
4. Turkey or Chicken Meatballs – Make a batch with compliant ingredients for a savory snack.
5. Smoked Salmon – Perfect paired with cucumber slices or on its own.

Veggie Snacks

6. Carrot Sticks with Guacamole – Crunchy, creamy, and satisfying.
7. Celery Sticks with Almond Butter – A classic combo for a reason.
8. Cucumber Slices with Tuna Salad – Light and refreshing.
9. Bell Pepper Strips – Enjoy them plain or with compliant ranch dressing.
10. Roasted Cauliflower Bites – Season with spices like paprika or garlic powder.

Healthy Fats

11. Avocado Halves with Sea Salt – Add a squeeze of lime for extra flavor.
12. Olives – Keep a jar of your favorite variety for a salty, savory snack.
13. Almond Butter on Apple Slices – Sweet, nutty, and energizing.
14. Handful of Raw Nuts – Stick to almonds, walnuts, or cashews (unsalted, compliant).
15. Guacamole with Veggie Chips – Pair with plantain chips or carrot slices.

Simple and Satisfying

16. Sweet Potato Chips – Make your own by baking thinly sliced sweet potatoes with olive oil.
17. Baked Plantain Chips – Look for no-added-sugar options or bake your own.
18. Pickles – Check the label to ensure they’re free of added sugar or non-compliant ingredients.
19. Apple Slices Sprinkled with Cinnamon – A naturally sweet, satisfying treat.
20. Roasted Pumpkin Seeds – Season with your favorite compliant spices.

Meal-Inspired Snacks

21. Mini Lettuce Wraps – Fill romaine leaves with compliant deli meat or shredded chicken.
22. Leftover Steak Strips – Sliced cold steak makes a hearty snack.
23. Zucchini Bites – Top zucchini rounds with compliant marinara sauce and shredded chicken.
24. Tuna or Salmon Cakes – Make mini patties to enjoy warm or cold.
25. Stuffed Avocado – Fill with shrimp salad or chicken salad for a hearty snack.

Other Whole30 Meal Plans, Idea & Recipes

There are some great recipes and ideas online, but if you’d like to get a cookbook from the founder of this diet adventure, there are several good ones on Amazon:

The Whole30 Fast & Easy Cookbook – 150 Simple Recipes

The Whole30 Slow Cooker Cookbook – 150 Slow Cooker Recipes

TheWhole30 Friends & Family: 150 Recipes for Every Social Occasion

Remember…

The Whole30 diet doesn’t have to mean eating the same boring meals on repeat.

With this 14-day meal plan, you’ll have a wide range of tasty, compliant options that will keep you feeling full, energized, and ready to crush your goals. From hearty breakfasts to satisfying dinners, this guide takes the stress out of planning and ensures you stay on track without sacrificing flavor.

Your Whole30 journey just got a whole lot easier—dig in and enjoy!

Share this article via: