7-Day Whole30 Meal Plan & Recipe Prep

Whole30 meal plan

Verywell / Amelia Manley

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

The key to success following any diet—including the Whole30 diet—is balance and consistency. Eating whole, unprocessed foods is the crux of the Whole30 program. And when you have a busy week ahead, having a meal plan can be helpful when you're following the Whole30 lifestyle.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money. 

Why Nutrition is Important for the Whole30 Diet

Because the Whole30 diet is an elimination-style diet, it's important to incorporate as many nutrient-dense foods as possible to ensure you're reaching your daily nutrient needs and providing enough variety in your diet. The purpose of the Whole30 diet is to identify potential food sensitivities or foods that just don't agree with you.

The idea is that modern foods that include sugar, grains, alcohol, dairy, legumes, and certain food additives aren't good for the body and cause harm. Eliminating these foods for 30 days is thought to act as a reset, but only if you commit to the 30 days 100%. That means you must eliminate all foods according to the Whole30 diet entirely for 30 days in order for the program to "work."

After the 30 days are over, you are instructed to begin reintroducing food groups into your diet one by one for a 10-day period. Doing so, is said to help you determine which foods are having a negative impact on your sleep, energy, mood, cravings, digestion, and more.

It's important to note that the premise for the Whole30 diet is largely anecdotal and is only loosely based on science. Elimination diets are usually prescribed to determine any adverse effects of consuming specific foods or food groups and can be helpful in pinpointing foods that may cause you unfavorable symptoms. These eating patterns should only be followed under medical supervision, and for a short period of time, as they are restrictive in nature and can lead to disordered eating behaviors.

7-Day Sample Meal Plan

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

There aren't any rules to the Whole30 diet beyond eliminating foods that contain sugar (natural or artificial), grains, alcohol, legumes, dairy, food additives, and certain seed oils. That means you can eat any number of meals and snacks per day as long as you don't eat any of the above foods. Snacks are not generally encouraged on the Whole30. However, mini-meals that contain protein, fat, and carbs are OK, if you are legitimately hungry.

This meal plan includes three meals and two snacks per day and emphasizes nutritious, real foods. If there's something on the menu that doesn't work for you, it's OK to swap out similar menu items, as long as they follow the Whole30 guidelines.

When shopping for marinades and other cooking ingredients, read labels for added sugar, artificial sweeteners, food additives, preservatives, and dairy. Here are a few key words to look out for on labels:


  • Carrageenan
  • Maltodextrin
  • Soy lecithin
  • Cornstarch
  • Sulfites (sulfur dioxide, sodium bisulfite, potassium metabisulfite)
  • Erythritol, Splenda, monk fruit, xylitol, etc.
  • Maple syrup, honey, agave nectar, date syrup, and coconut sugar

Download the 7-Day Whole30 Meal Plan

Verywell Fit Meal Plan Logo

Download the Meal Plan

Day 1

Breakfast

  • Three poached eggs, seasoned with salt and pepper
  • One avocado
  • Three tomato slices

Macronutrients: approximately 551 calories, 23 grams protein, 21 grams carbohydrates, and 44 grams fat

Snack

  • 1 ounce cashews (about 18 cashews)
  • 2 ounces dried unsweetened coconut

Macronutrients: approximately 422 calories, 6 grams protein, 38 grams carbohydrates, and 29 grams fat

Lunch

  • One serving Asian Chopped Salad (omit edamame and honey; swap soy sauce for liquid aminos) with 2 ounces of chopped cashews

Macronutrients: approximately 617 calories, 43 grams protein, 33 grams carbohydrates, and 37 grams fat

Snack

  • 1/3 cup pumpkin seeds, roasted
  • 1/2 grapefruit

Macronutrients: approximately 147 calories, 5 grams protein, 25 grams carbohydrates, and 4 grams fat

Dinner

Macronutrients: approximately 338 calories, 23 grams protein, 33 grams carbohydrates, and 15 grams fat

Daily Totals: 2073 calories, 100 grams protein, 151 grams carbohydrates, and 129 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

  • Three slices Whole30-approved bacon
  • Three scrambled eggs
  • 1/2 grapefruit

Macronutrients: approximately 428 calories, 31 grams protein, 15 grams carbohydrates, and 27 grams fat

Snack

  • 2 tablespoons almond butter
  • 1 medium apple

Macronutrients: approximately 291 calories, 7 grams protein, 31 grams carbohydrates, and 18 grams fat

Lunch

  • One large (6 ounces) baked sweet potato
  • 6 ounces grilled chicken breast
  • 1 cup steamed cauliflower rice
  • 4 tablespoons guacamole

Macronutrients: approximately 549 calories, 59 grams protein, 45 grams carbohydrates, and 15 grams fat

Snack

  • Two hard-boiled eggs
  • 1 cup sliced carrots

Macronutrients: approximately 205 calories, 14 grams protein, 13 grams carbohydrates, and 11 grams fat

Dinner

  • 6 ounces grilled sirloin steak
  • One serving Cauliflower Mash (use Whole30-compliant, dairy-free butter)

Macronutrients: approximately 478 calories, 49 grams protein, 8 grams carbohydrates, and 28 grams fat

Daily Totals: 1951 calories, 161 grams protein, 112 grams carbohydrates, and 98 grams fat

Day 3

Breakfast

  • Two turkey sausages, sliced
  • 1 cup sautéed hash browns (from frozen)—remember to find a hash browns that contains only potatoes in the ingredients list
  • 1 cup sautéed spinach

Macronutrients: approximately 570 calories, 32 grams protein, 30 grams carbohydrates, and 37 grams fat

Snack

  • 1 ounce cashews, about 18 cashews
  • 1 ounce dried unsweetened coconut

Macronutrients: approximately 292 calories, 5 grams protein, 24 grams carbohydrates, and 21 grams fat

Lunch

  • One serving Chicken, Bacon, and Apple Chopped Salad (omit the blue cheese and use a whole30 compliant salad dressing that doesn't contain ingredients like soybean oil, monk fruit, stevia, honey, or maltodextrin)

Macronutrients: approximately 519 calories, 35 grams protein, 27 grams carbohydrates, and 32 grams fat

Snack

  • 1 medium orange

Macronutrients: approximately 69 calories, 1 grams protein, 18 grams carbohydrates, and 0 grams fat

Dinner

  • 6 ounces grilled or baked salmon
  • 1 medium baked sweet potato
  • 1 cup broccoli

Macronutrients: approximately 480 calories, 42 grams protein, 29 grams carbohydrates, and 21 grams fat

Daily Totals: 1930 calories, 115 grams protein, 127 grams carbohydrates, and 112 grams fat

Day 4

Breakfast

  • One serving Vegetable Frittata (Four eggs, 1/4 cup spinach, 1/4 cup mushrooms, 1/4 cup diced tomatoes, and 2 teaspoons coconut milk)
  • 1 medium banana

Macronutrients: approximately 354 calories, 22 grams protein, 31 grams carbohydrates, and 17 grams fat

Snack

  • 1/4 cup pistachios in the shell
  • 2 ounces beef jerky

Macronutrients: approximately 407 calories, 25 grams protein, 15 grams carbohydrates, and 29 grams fat

Lunch

  • 6 ounces cooked shrimp
  • 2 cups cooked spaghetti squash
  • 1/2 cup Whole30-compliant marinara sauce

Macronutrients: approximately 352 calories, 43 grams protein, 32 grams carbohydrates, and 6 grams fat

Snack

  • 1 cup strawberries
  • 1 ounce almonds
  • 1/2 cup blueberries

Macronutrients: approximately 258 calories, 7 grams protein, 28 grams carbohydrates, and 16 grams fat

Dinner

  • One serving meatloaf (omit the breadcrumbs)
  • 1 cup broccoli
  • 1 medium baked potato

Macronutrients: approximately 441 calories, 32 grams protein, 50 grams carbohydrates, and 14 grams fat

Daily Totals: 1813 calories, 129 grams protein, 155 grams carbohydrates, and 81 grams fat

Day 5

Breakfast

Banana Date Smoothie

  • Five pitted dates (unsweetened)
  • 1/2 cup coconut milk
  • 1 large frozen banana
  • 2 tablespoons almond butter
  • 1/2 cup water, ice

Macronutrients: approximately 663 calories, 11 grams protein, 68 grams carbohydrates, and 44 grams fat

Snack

  • One bell pepper, sliced
  • 1/2 cup guacamole

Macronutrients: approximately 213 calories, 3 grams protein, 18 grams carbohydrates, and 17 grams fat

Lunch

  • 4 ounces seasoned sauteed ground turkey
  • 4 ounces roasted sweet potato
  • 1 cup green beans

Macronutrients: approximately 473 calories, 37 grams protein, 33 grams carbohydrates, and 23 grams fat

Snack

  • Two hard-boiled eggs
  • 1 cup grapes

Macronutrients: approximately 259 calories, 14 grams protein, 28 grams carbohydrates, and 11 grams fat

Dinner

  • One 5-ounce ground beef burger (grilled)
  • 1 cup roasted potatoes
  • 1/4 cup sliced avocado
  • Two slices tomato
  • Two slices onion
  • One serving no-sugar-added, Whole30-compliant ketchup

Macronutrients: approximately 595 calories, 39 grams protein, 32 grams carbohydrates, and 34 grams fat

Daily Totals: 2204 calories, 104 grams protein, 180 grams carbohydrates, and 128 grams fat

Day 6

Breakfast

Macronutrients: approximately 311 calories, 16 grams protein, 27 grams carbohydrates, and 17 grams fat

Snack

  • 1/2 cup mixed nuts

Macronutrients: approximately 407 calories, 12 grams protein, 17 grams carbohydrates, and 35 grams fat

Lunch

Macronutrients: approximately 296 calories, 22 grams protein, 14 grams carbohydrates, and 18 grams fat

Snack

  • Chia pudding (Made with 1/2 banana mashed, 3 tablespoons chia seeds, 1 cup unsweetened almond milk, 1 tablespoon almond butter, and 1/4 teaspoon ground cinnamon. Combine in small container and place in the fridge overnight, covered.)

Macronutrients: approximately 453 calories, 14 grams protein, 36 grams carbohydrates, and 31 grams fat

Dinner

Macronutrients: approximately 519 calories, 28 grams protein, 36 grams carbohydrates, and 32 grams fat

Daily Totals: 1964 calories, 89 grams protein, 116 grams carbohydrates, and 138 grams fat

Day 7

Breakfast

  • Four scrambled egg whites
  • 1 cup roasted potatoes
  • 1 cup sautéed spinach in 1 teaspoon olive oil
  • 1/2 avocado

Macronutrients: approximately 538 calories, 25 grams protein, 40 grams carbohydrates, and 34 grams fat

Snack

  • Three servings Deviled Eggs (use 1/2 cup avocado-oil mayonnaise in place of the Greek yogurt and regular mayonnaise)
  • 1/2 cup sunflower seeds

Macronutrients: approximately 378 calories, 16 grams protein, 6 grams carbohydrates, and 34 grams fat

Lunch

Macronutrients: approximately 281 calories, 25 grams protein, 18 grams carbohydrates, and 14 grams fat

Snack

  • Smoothie (Made with 1 scoop egg white protein, 1/2 cup frozen blueberries, 1/2 frozen banana, 1 cup frozen spinach, 1 cup light coconut milk and ice)

Macronutrients: approximately 452 calories, 40 grams protein, 38 grams carbohydrates, and 18 grams fat

Dinner

Macronutrients: approximately 259 calories, 25 grams protein, 20 grams carbohydrates, and 9 grams fat

Daily Totals: 1775 calories, 122 grams protein, 116 grams carbohydrates, and 99 grams fat

How to Meal Plan for the Whole30 Diet

  • Prioritize protein. Because the Whole30 diet cuts out large groups of food, it can be a challenge to create meals that are satisfying. Making protein the star of your meals will help promote fullness and curb appetite.
  • Cook in bulk. One of the best ways to maximize a meal plan is to cook foods in bulk. If chicken is going to be a main contender Monday thru Friday, it makes sense to make a large batch of it at once so you don't have to cook again a few days later. You can even freeze half of what you cook so that it stays longer and move from the freezer to the fridge when you're ready to eat it.
  • Prep in advance. Fruits and vegetables are important on the Whole30 diet. They provide bulk to meals and offer an abundance of important nutrients. Taking time to prep them in advance - slicing, dicing, and even portioning - can save you time when you're ready to eat. You could take things a step further by cooking or prepping entire meals in advance, that way you're not tempting to stray from the program.
  • Utilize leftovers. Some people just don't like leftovers, but they can be helpful when following the Whole30 diet. If you're cooking dinner for tonight, why not use the leftovers for lunch tomorrow. That way you don't have to plan or prep more meals than necessary.
  • Plan your menu and consider a two-week rotation. Since the Whole30 diet is only 30 days, creating a menu for 14 days and then repeating it will make your life easier. Two weeks is enough time to not feel like you just ate what was on the menu a few days ago.
  • Read labels carefully. The Whole30 diet is quite restrictive. Be sure to read labels and avoid foods that contain sugar (natural or artificial), alcohol, legumes, grains, dairy, and food additives.

A Word From Verywell

The Whole30 diet is an elimination-style diet. It's meant to be followed for a short period of time, specifically 30 days, followed by a reintroduction phase for 10 days where you add food and food groups back in one at a time to determine whether you have a sensitivity to any foods. Following the Whole30 diet does not mean you will lose weight. If you're considering trying the Whole30 diet, talk to your healthcare professional or Registered Dietitian to determine whether it's the right program for you.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Memon AN, Gowda AS, Rallabhandi B, Bidika E, Fayyaz H, Salib M, Cancarevic I. Have our attempts to curb obesity done more harm than good? Cureus. 2020 Sep 6;12(9):e10275. doi:10.7759/cureus.10275

  2. Academy of Nutrition and Dietetics. How much water do you need?

  3. Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi:10.7570/jomes20028

By Shoshana Pritzker RD, CDN, CSSD, CISSN
Shoshana Pritzker RD, CDN is a Sports and Pediatric Dietitian, the owner of Nutrition by Shoshana, and is the author of "Carb Cycling for Weight Loss." She's been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine, JennyCraig.com, and more.