Whole 30 Menu
Embarking on the Whole30 journey does not mean your meals have to be so boring. This program eliminates many food groups from your diet to enhance your physical, mental, and overall wellbeing. However, that does not mean that you are stuck with boring meals for the next 30 days.
There are many Whole30 approved foods and ingredients out there, which means you have a wide range of options with which you can satisfy your taste buds. With the numerous Whole 30 recipes out there, you can enjoy great Whole30 meals and stuff your Whole30 menu with many great meal options.
In this article, we will be walking you through a long list of Whole 30 menu that comprises great Whole 30 recipes for breakfast, lunch, and dinner. The menu contains very simple, quick, and easy-to-make meals.
Whole 30 Recipes for Breakfast, Lunch, Dinner, and Sides
1- Black Pepper Chicken
The Black Pepper Chicken recipe is Whole30 compliant. In addition to being very tasty, it is very easy to make. You can make it for the entire family for lunch or dinner. The preparation time of this meal is 15 minutes while the cooking time is 15 minutes. Here are the ingredients and instructions for making this tasty stir-fry Whole 30 recipe.
- Sesame oil – 2 tablespoons
- Chicken thighs or breasts (boneless), cut into small pieces – 1.5 pounds
- Bell pepper – 1
- Shallot – 1
- Freshly ground black pepper – 1 tablespoon
- White vinegar – 1 tablespoon
- Fish sauce – 1 tablespoon
- Arrowroot starch – 1 tablespoon
- Coconut aminos – ¼ cup
- Ginger (grated) – 1 tablespoon
- Minced garlic – 4 cloves
- Thinly-sliced celery – 6 ribs
- Chopped cashews for topping (optional)
- Sliced green onions for topping (optional)
- Red chili flakes for topping (optional)
Cut the chicken into bite-sized pieces, mince the garlic, dice the celery, grate the ginger, dice the shallot, and slice the bell pepper into thin strips. Put the arrowroot starch, vinegar, black pepper, fish sauce, and coconut aminos in a bowl and mix thoroughly.
In a large frypan, add 1 tablespoon and heat over medium-high heat. Add the chicken and sauté for about five minutes or until it is cooked properly. Put the cooked chicken on a plate. Pour the remaining sesame oil into the frypan and add the garlic, ginger, celery, shallot, and bell pepper. Sauté for about five minutes, stir occasionally.
Pour the sauce mixture and chicken into the skillet and stir until the chicken and vegetables are coated evenly. Add salt and black pepper for seasoning. Take it off the heat and serve with any topping of your choice.
2- Spinach Artichoke Chicken
If you are looking for a quick, creamy, and crispy Whole 30 recipe, then this meal is for you. This diet is egg-free, nut-free, and contains no added sugar. It is made with only Whole30 compliant ingredients, which are:
- Skin-on, bone-in chicken thighs – 6
- Garlic powder or lemon garlic seasoning – 1 teaspoon
- Pepper and sea salt
- Ghee – 2 tablespoons
- Chopped fresh spinach – 8 ounces
- Arrowroot or tapioca flour – 2 teaspoons
- Spicy brown mustard – 2 teaspoons
- Coconut milk – ¼ cup
- Crush red pepper – a pinch
- Fresh lemon juice – 1 tablespoon
- Chicken bone broth – ¾ cup
- Minced garlic – 4 cloves
- Chopped onions – half medium
- Roughly chopped artichoke hearts – 14 ounces
Preheat the oven to about 400 degrees Fahrenheit. Heat a large frying pan over medium-high heat. Season your chicken with lemon-garlic seasoning, pepper, and salt. Mix it very well until the skin is coated evenly.
Add two tablespoons of ghee to the frypan and cook the chicken. Cook for about four minutes and flip it, make sure both sides are brown before you remove them. Reduce the heat a bit and add another 1 teaspoon of ghee to the pan. Add the chopped onions and cook until it is softened (about a minute) and then add your garlic and cook for more 30 seconds.
Add the spinach and artichoke hearts and cook for about three minutes over medium heat until heated through and softened. Season with salt, pepper, broth, crushed red pepper, and lemon juice. Stir for a few seconds, and take it off the heat.
Add the chicken to the pan again and put it in the preheated oven for about 25 minutes. Once the chicken is cooked, remove them from the pan to make the sauce. In your coconut milk, whisk mustard and tapioca, and then pour it in the pan and mix. Set it on a stovetop and allow it to boil for about three minutes until thickened. Add the chicken to the pan again and you are good to go. You can serve it with spinach artichoke sauce.
3- Chicken Fajita Bake
Chicken Fajita Bake is another great meal you should have on your Whole 30 menu. Here are the Whole 30 recipes for this meal and how you can prepare it:
- Skinless, boneless chicken breasts – 2 pounds
- Minced garlic – 3 cloves
- Sliced red onions – 1
- Pepper and salt
- Sliced bell peppers
- Avocado oil – 2 tablespoons
- Cilantro – ½ cup
- Ground pepper – 1 tablespoon
- Chili powder – 1 tablespoon
- Garlic powder – 1 tablespoon
- Cumin – 1 tablespoon
- Limes – 2
- Coconut aminos – ½ cup
Toppings and Shells
- Chopped cilantro – ¼ cup
- Sliced avocado – 1
- Broadleaf greens bibb, chard, romaine.
Preheat your oven to 400 degrees F. Add all the ingredients for the marinade in a bowl and mix. Cut the chicken into 1 x .5 inch strips. Add the sliced chicken to the bowl containing the marinade. Mix until the chicken is well coated with the marinade. Keep them aside to marinate properly.
Use 1 tablespoon of avocado oil to grease a large skillet. Spread the sliced bell pepper and chopped onions on the skillet, drizzle a little salt, garlic, and pepper and add 1 tablespoon of avocado oil. Stir to coat evenly.
Add the vegetables and chicken slices to the pan; spread them out evenly. Put the pan in the oven and cook for about 18 to 20 minutes or until the veggies are cooked but crisp and the chicken is cooked properly.
Once it is cooked, take it off the oven and let it cool for a couple of minutes. When serving, scoop the fajita mixture and put in lettuce leaves. You can top it with cilantro and avocado.
4- One-Pot Lasagna
This meal comes with everything you love about lasagna and it is dairy- and grain-free. It is very easy to make and would serve as a great dinner for the whole family. It is not only Whole 30 friendly but also AIP, keto, and paleo-friendly.
- Large zucchinis – 2
- Ground beef – 1 pound
- Spinach – 1 cup
- Marinara sauce -1 cup
- Chopped fresh parsley – 1 tablespoon
- Chopped fresh basil – 1 tablespoon
- Black pepper – ½ teaspoon
- Chopped mushroom – 1 cup
- Minced garlic – 3 cloves
- Diced white onion – 1
- Avocado oil – 2 tablespoon
- Salt – 1 teaspoon
Cut off the ends of the zucchinis and slice into thin, long strips with a peeler or mandolin slicer. Remove excess water from them by patting them with paper towels and put aside. Add the ground beef to a deep, large frypan and brown. Add half a teaspoon of sea salt to season, set it aside, and remove the excess fat when it is cooked.
Pour the oil into the skillet and heat over mid-high heat. Add the garlic and onions and cook until the onions become translucent. Add the zucchini slices, mushrooms, and sauté for about five minutes or until they become soft. Add the marinara sauce, ground beef, and remaining seasonings to the pan. Cook for a couple of minutes, stir and add the spinach. Taste for seasoning and add more if needed.
5- Chicken-Bacon Salad
If you are looking for great Whole 30 recipes for breakfast, you should try the chicken-bacon salad. It is very tasty, and you can make it in less than 20 minutes.
- Diced cucumber
- Diced carrot
- Mixed greens
- Chicken thigh or breast – 1 piece
- Bacon – 5 slices
- Sunflower seed kernels
- Blanched slivered almonds
- Small grapes
- Chopped apple
- Diced hardboiled egg
Put the slices of bacon in a frypan and heat over mid-heat. Fry until the bacon becomes crispy, remove them, and drain on paper towels. With the grease in the frypan, add the chicken and cook until it is no longer pink. Remove the chicken and drain it on a paper towel.
To prepare your salad, you have to mix all the greens and all the ingredients you want to use. Sprinkle any dressing of your choice on it, and you are good to go.
6- Sheet Pan Chicken and Squash
The Sheet pan chicken and squash can serve as lunch or dinner. It is made with simple ingredients, which are not only Whole30 compliant but also super delicious and spicy.
- Chicken thighs – 1.5 pounds
- Grapes – 20
- Delicata squash – 2
- Diced shallot – 1
- Avocado oil – 2 tablespoons
- Pepper and salt
- Finely chopped fresh sage – 2 tablespoons
- Finely chopped fresh rosemary – 2 tablespoons
Preheat your oven to 400 degrees F. Use parchment paper to line some medium baking sheets. Cut the delicate squash in half, take out the seeds, and cut into half-moon pieces. In a bowl, add avocado oil and salt, and then toss the squash in the bowl.
Cut the grapes in half and chop the sage, rosemary, and shallot. Drizzle the shallot and half of the sage and rosemary on the baking sheets. Add the chicken to the mixture and season with pepper and salt to taste. After that, layer the half grapes around and on the chicken.
On the other baking sheet, spread out the prepped squash. Drizzle the remaining sage and rosemary on the squash and the chicken. Insert both baking sheets into the preheated oven. Bake for about 45 minutes or until the squash is tender and chicken is cooked through. Halfway through the baking, take out the squash and turn it around. Once it is ready, take off the oven, and serve.
7- Paleo Mongolian Beef
Paleo Mongolian beef is a healthier and super tasty Whole 30 diet you should try. It is a delicious meal and everyone in your house will love it.
- Olive or avocado oil – 3 to 4 tablespoons
- Beef flap or sirloin – 1 pound
- Baking soda – ½ teaspoon
- Arrowroot starch – 1 teaspoon
- Toasted sesame oil – 2 teaspoons
- Red boat fish sauce – 1 tablespoon
- Coconut aminos – 2 tablespoons
- Thinly sliced ginger
- Garlic – 3 large cloves
- Red chili pepper – 2
- Scallions – 3 bulbs
Slice the beef thinly against the grain. In a bowl, add the baking soda, arrowroot starch, toasted sesame oil, fish sauce, and coconut aminos. Stir and put it in the refrigerator. While it is in the fridge, remove the seeds from the chili pepper and slice in thin strips, prepare the ginger, garlic, and scallions – separate the green and white parts.
Add two tablespoons of cooking fat to a frypan and heat over mid-high heat. In one layer, pan dry the beef over mid-high heat until it becomes brown, make sure you flip it halfway through so that both sides can cook evenly. Put the pan juice and beef aside. Add one more tablespoon of cooking oil to the frypan and sauté aromatics with a very little salt for about one minute.
Add the green part of the scallion and the beef back to the frypan. Toss it quickly to about 30 seconds to coat the flavor. Once it is ready, you can serve it hot right away.
The Whole30 program is a very popular, trending challenge that has helped to improve the overall health and wellbeing of many people. It provides a wide range of benefits when you follow the rules and stick to only the approved food list. For you to be able to scale through this program successfully, you need to have a plan and a stuffed Whole 30 menu. You can try the Whole 30 recipes in this guide and add more to the list as you progress through the 30 days.