Whole 30 Meals | Whole 30 Day by Day Meal Plan
The Whole 30 program has helped many lives since its creation. This program helps to eliminate poor eating habits and unhealthy food choices. It would help you to get rid of those food groups that add very little to no nutritional benefits to your health.
The program offers a wide range of physical, mental, and health benefits. It would introduce you to a healthy eating style for 30 days. At the end of the 30 days, you can reintroduce some of your food groups gradually and see which foods are not good for your body.
For you to enjoy the benefits of this great program, you have to follow the rules for the duration of the program, which is 30 days. For these thirty days, you would have to stick to certain diets and stay away from some.
In this article, we will be listing some Whole 30 meals that you would be taking in the course of the program. We will highlight some of the best Whole 30 meals as well as the perfect Whole 30 meal plan to stick to.
7-Day Whole 30 Diet Plan
Creating and following a Whole 30 diet plan is somewhat difficult, especially for beginners. The Whole 30 diet is increasingly becoming popular, and it is one of the most common diet trends today, thanks to the numerous benefits it offers.
This diet plan helps to resolve digestive issues, reduce severe pains, boost energy levels, promote weight loss, and more provided you are faithful to the plan. The plan encourages the consumption of real ingredients while eliminating added sugar from your diet.
The Whole30 program eliminates many food groups including some healthy grains and dairy. However, some scientists said that if you are not allergic to certain whole grains, there is no need to remove them from your diet completely.
To help you start your journey the right way, we have put together a 7-day Whole 30 diet plan with simple whole foods. These meals will provide you with all the energy and nutrient you need, ensuring you remain healthy, energized, and satisfied. Here is a Whole30 day-by-day plan to help you get started.
- Breakfast: On the first day, you can have one avocado, three eggs, and some wilted spinach for breakfast. You can also spice it up with some added veggies.
- Lunch: Roasted turkey slices, onions, and red peppers. You can add some fruits such as bananas to the mix.
- Dinner: For dinner, you can settle for slow-roasted salmon garnished with asparagus.
- Breakfast: On the second day, you can have a banana and strawberry smoothie with almond milk and chia seeds for breakfast.
- Lunch: For lunch, you can have Cobb salad with turkey, avocado, and eggs.
- Dinner: You can end the day with roasted cauliflower with steak.
- Breakfast: On the third day, you can have a mushroom omelet and spinach for breakfast.
- Lunch: For lunch, you can have chicken with spring salad, strawberries, almonds, and a balsamic vinaigrette.
- Dinner: You can end the day with chicken in tomato sauce and add roasted squash to it.
- Breakfast: Fresh strawberries and strawberries with avocado by the side.
- Lunch: For lunch, you can have salmon patties with spinach.
- Dinner: To end the lighter, you can have chicken curry.
- Breakfast: On the fifth day, you can have fried eggs with roasted onions and red pepper by the side. You can spice it up with hot sauce and a spritz of lime.
- Lunch: For lunch, you can have guacamole with celery and carrots. You can also add some sautéed deli meat.
- Dinner: For dinner, pork chops with some veggies would do.
- Breakfast: In the morning of the sixth day, you can have chili powder-topped eggs with backed avocados and paprika.
- Lunch: In the afternoon, you can have a power bowl with veggies, nuts, and chicken.
- Dinner: For dinner, you can have shrimp mixed with coconut oil. You can add some carrots and broccoli to it.
- Breakfast: You can have potato-onion hash and scrambled eggs in the morning.
- Lunch: You can settle for sautéed zucchini with shredded chicken and spinach.
- Dinner: In the evening of the 7th day, you can have shrimp and pest zoodles.
Other Whole30 Meal Plan Ideas
- Chia pudding made with cinnamon and almond milk
- Vegetable frittata
- Smoothie made with chia seeds, almond milk, spices, and fruits.
- Baked potato breakfast bowl with seeds, fruit, and almond butter.
- Vegetables and scrambled eggs with avocado-stuffed sweet potato.
- Turkey slices in an almond floor wrap with tomato, lettuce, peppers, mayo, avocado, and bacon.
- Non-starchy vegetables with salad, half avocado, and four ounces of grilled chicken.
- Cauliflower rice and chicken burrito bowl
- Non-starchy vegetables with salad, egg whites, chicken, and potato.
- Lettuce cups and tuna salad
- Grilled chicken strips, red cabbage, lettuce, and avocado with lemon juice and olive oil.
- Shrimp and pesto zoodles
- Turmeric paprika and seasoned grilled salmon roasted with cubed butternut squash and cauliflower.
- Roasted broccoli, salmon, and zucchini soup.
- Roasted broccoli, beef, asparagus, and steamed sweet potato.
The Whole30 meal plan is not as boring as many people imagine it to be. It is true that the plan will eliminate some of your favorite food groups for 30 days, but you would also enjoy the new diet it would introduce you to. During the Whole30 program, there are many great, healthy snacks that you can consume, some of which include:
- Seeds, nuts, and dried fruit
- Almond butter and apple
- Roasted cashews
- Hard-boiled eggs
- Avocado with a mix of lime juice and sea salt.
The drinks you consume would also have to follow the Whole30 diet rules. Just the way program eliminates certain food groups, certain drinks are also not allowed. When consuming drinks, you need to avoid violating the banned categories of consumables. Here are some of the drinks you can have while on this diet:
- Unsweetened Tea: You can take tea while on this program, provided it does not contain any sugar.
- Black Coffee: Black coffee is also allowed, but it has to be free from sugar, creamers, or any sugar substitute.
- Whole Food Juices and Smoothies: You can drink anything that contains only Whole30-approved ingredients. You can take almond milk and whole-food smoothies. You can also start your day with this.
- Sparkling Water: The official Whole30-approved water is LaCroix, and you can drink as much as you want. Water is very good for the body, and you need to drink plenty of it.
The Best Whole 30 Meals – Recipes You Can Make at Home
Following the Whole 30 diet plan might look like you are depriving yourself of some great meals. Fortunately, there are some awesome Whole 30 meals that do not taste like you are depriving yourself, and we will be listing some of them in this article.
1- Scrunched Cabbage Salad with Chiles and Grapefruit
After sticking to simple food options in the first week of the program, you can decide to explore the whole30 food gallery. You can enjoy scrunched cabbage salad with chiles and grapefruit. Here’s how to prepare it:
- 1 Napa cabbage
- 2 ruby red grapefruit
- 1 tablespoon of pickled hot chiles
- Picked vinegar (half cup)
- 2 tablespoons of sesame salt
- Extra-virgin olive oil (2 tablespoons)
Dice the cabbage into your desired sizes and put it in a large bowl. Sprinkle some sea salt and vinegar on it. Use your hands to scrunch and massage the diced cabbage to season and soften the leaves. Dice the grapefruit in pieces, remove any thick membranes or seed in it and add it to the bowl of cabbage. Add mint, two tablespoons of olive oil, and toss it. Pour the salad in a larger platter, top with pickled chiles, add more oil, and sesame salt.
2- Schmaltzy Rice and Kale with Chicken
You can also enjoy some delicious chicken with schmaltzy rice and kale. Here are the ingredients you need to prepare it:
- Chicken legs
- Vegetable oil
- Garlic cloves
- Vegetable oil
- Low-sodium chicken water or broth
Wash and parboil the rice, add a pinch of salt to it when boiling. Remove the rice from heat after about 20 minutes, allow it to sit for about ten minutes, and then use a fork to fluff it. Season the chicken and cook in medium-high heat until the skin turns golden brown.
Boil the scallions and three-quarter cup oil in a small pan (medium-high heat). Add ginger and transfer the scallion oil to a bowl, add a little salt, and allow to cool. Cook the garlic in the skillet until the edges start turning golden. Add a handful of kale at a time; allow it to wilt before you add more. Add the broth and cook for about three minutes, until kale is softened.
Add the rice, stir continuously until it becomes warm and liquid evaporates. Do this for about three minutes until the rice starts to crisp. Taste for seasoning, and add a pinch of salt if needed. Once it is ready, you can serve it with the chicken alongside the scallion oil.
3- Grilled Chicken with Thyme and Lemon
This is another easy, quick recipe that you can use to excite your taste buds. This recipe is very tasty and flavorful, and you do not have to marinate the chicken for hours. Here are the ingredients you need and the preparation guide:
- Extra virgin olive oil
- Bone-in, skin-on chicken breasts
- Large sprigs thyme
- Freshly ground pepper
- Kosher salt
- Crushed garlic cloves
- Cup torn pitted castelvetrano olives
Pat the chicken breasts dry and season them with pepper and salt. Put them on a rimmed baking sheet and allow them to sit for about 30 minutes to one hour. Slice one lemon into thin, crosswise sizes and remove the seeds. Put some of the lemon slices in a bowl, add one tablespoon of oil, garlic, and stir it. Ass pepper and salt to season.
Keep the remaining slices of lemon for serving. Cut another lemon in two and squeeze the juice into a small bowl. Pat the chicken breasts dry again and rub them with two tablespoons of oil. Grill the oiled slices of lemon for about three minutes. Keep it aside and grill the chicken on low heat until the skin turns brownish and it starts to crisp.
When it is ready, extract the bones from the chicken and slice it. Put it on a rimmed platter and add the olives, thyme sprigs, fresh lemons, and grilled lemons over it. Add the remaining oil and reserved lemon juice to it as well. You can season with more pepper and salt. Before you serve, allow it to sit for about 15 minutes to one hour.
4- Obe Ata Chicken Stew with Spinach
Another great dish you can make at home to satisfy your taste buds is the Obe Ata stew with spinach and chicken. This meal is flavorful and rich enough to provide you with all the nutrients and vitamins you need.
- Chicken legs
- Olive oil
- Onions, red bell peppers, and habanero chiles
- Coarsely chopped beefsteak tomatoes
- Low-sodium chicken broth
- Kosher salt
- Ground black pepper
- Small Japanese sweet potatoes
- Sliced chives and cooked rice (for serving)
Heat the oil on medium-high heat. Cook the chicken (season salt) until it becomes brownish and crisp, this should last for about ten minutes. Cook onions and bell pepper together and stir until the onion turns golden brown. Add the pepper, chiles, and tomatoes and cook for about six more minutes. Pour it into a blender and add the broth, puree until it becomes very smooth.
Pour it back into the pot with potatoes and chicken. Introduce it to medium-high heat and cover the pot partially. After a few minutes, reduce the heat to maintain a simmer. Leave it to cook for about 50 minutes, until the potatoes and chicken are very tender. Add salt for seasoning, stir in spinach, and cook for about one minute. Your stew is ready; you can serve alongside chives and rice.
5- Slow-Cooked White Fish and Charred Cabbage
This is another healthy diet you can make during your Whole30 program. It is very easy to make, and you need only a few ingredients to prepare it.
- Boneless, skinless white fish fillets
- Extra-virgin olive oil
- Cup torn mint
- Kosher salt
- Green cabbage (medium size)
- Black pepper
Wash and rub the fish with oil on a baking sheet. Use a microplane to fine-grate the grapefruit on the fish. Do it up to three times for effective seasoning and add salt. While doing this, the oven should be preheated to 325 degrees. Bake the fish for about 15 minutes until the flesh starts to flake. If you slice the fish in thicker pieces, it might take a longer time to bake.
Separate and tear the cabbage into larger pieces. Add one tablespoon oil to a pan and cook the cabbage for about three minutes. Make sure some of the leaves are charred and then add salt and toss a couple of times. Remove and share the cabbage on different plates.
Remove the white pith and peel of the grapefruit, and slice it thinly. Add the sliced grapefruit to the plates containing the cabbage and season with salt. Divide the fish into the different plates, add more oil, season with pepper, and top with mint.
Benefits of the Whole30 Meal Plan
One of the most notable benefits of sticking to the Whole30 meal plan is weight loss. Weight loss is not the major focus of this program, but many have testified to shed some pounds by following this program through. This program also helps to reduce inflammation, regulate blood sugar levels, and more, as it eliminates most of the food groups causing these issues. Here are some of the reasons why you should try the Whole 30 meals.
1- Free Your Body from Processed Foods
One of the major benefits of sticking to your Whole30 diet is that it helps to free your body from processed foods. Your body will take a break from junk, processed, and unhealthy foods. Processed foods have a wide range of negative effects on the body, and this is not surprising.
A recent study shows a strong association between overeating habits and eating excess processed foods. During the research, 20 persons were assigned to eat unprocessed food and ultra-processed diets for two weeks each. Both the unprocessed and ultra-processed foods contained the same amount of fiber, fat, sugar, calories, and macronutrients.
They were told to eat as little or as much as they can. The study shows that participants consumed about 500 extra calories when eating ultra-processed foods. Those who ate the processed diets added a few extra pounds, and this supports the idea that processed foods can result in additional weight gain and other possibly harmful health concerns.
Eliminating processed foods, even for just 30 days, can encourage healthier eating habits. By sticking to the Whole30 meal plan, you would be able to limit and eliminate processed food, especially excess processed fats and processed sugars. This would help you to build a better and healthier eating habit.
2- It Is a Dietary Reset
Another notable benefit of this great program is that it serves as a dietary reset. Many people embark on this 30-day journey with the aim of hitting the reset button on their diet. For example, people usually gravitate towards this program after periods of indulgence such as after vacation, holiday seasons, festive periods, and more.
People use this program to re-align their diet around processes, whole-food nutrition. Nevertheless, it is worth noting that not all health professionals agree with the Whole30 food meal plan. Since the Whole30 program eliminates many food groups, some professionals believe that patients might be missing some nutrients.
Some professionals have also edited the list of Whole30-approved food groups, ensuring their patients get all the nutrients they need. As such, many experts suggest that you speak with your healthcare professional to know if the program is good for your body before you embark on it.
However, this program comes in handy in helping to reset your diet. It would reintroduce you to a healthy eating habit and making the right food choices. You would be able to know what is best for your body and the food groups you should avoid.
3- You Will Learn How Your Overall Wellbeing Is Connected to Your Nutrition
One of the most amazing things you will learn from this program is the relationship between your diet and your overall wellbeing. Many people embark on this journey because they are experiencing some unpleasant health issues or symptoms regularly such as achy joints, nasal congestion, bloating, and skin issues and cannot pinpoint the exact cause of the problem.
This program helps people to learn the direct connection between their wellbeing and nutrition. The food we eat has an impact on our mental, physical, and emotional health. The Whole30 diet will help you to explore different healthy food options to know how your body reacts to them and which is best for your body.
The program eliminates certain food groups for 30 days while keeping you a healthy, ultra-processed diet for that period. After the 30 days, you will start reintroducing the eliminated food groups gradually, and this will help you identify trigger foods that your body might be sensitive to. This program will help you to analyze how food makes you feel.
The Whole30 program has proven to be highly beneficial. It has helped many to discover a better and healthier lifestyle. It has also helped many to lose weight while others have experienced alleviation in symptoms of some health conditions. However, for you to enjoy the benefits of this program, you need to stick to it for 30 days and eat only the best Whole 30 meals during this period.