Whole30 Meal Plan: Your Complete 7-Day Menu

Jumping into a Whole30 diet plan is an exciting and challenging process. It requires careful planning, a clear understanding of compliant foods, and thoughtful meal choices to stay on track for the full 30 days. The Whole30 program is an elimination protocol designed to reset your health habits. Unlike the keto diet, which focuses on ketone production, or the paleo diet, which mimics ancestral eating, the Whole30 meal plan is about fundamentally changing your relationship with food. 

At its core, the Whole30 meal plan means avoiding harmful categories of food for 30 days and replacing them with whole foods. The idea is that a Whole30 diet meal plan will serve as a diving board into a healthier eating routine.

It’s also worth noting that the science is still contested over some of the eliminations that a Whole30 meal plan recommends, and how you will respond will depend upon your unique needs.

That being said, we think the biggest benefit of a Whole30 diet meal plan is the space it gives you to critically analyze how certain foods make you feel.

By choosing to reintroduce foods methodically after your thirty-day elimination, you can take note of which categories of foods affect you and how. By cutting out foods and adding them back in one by one, you have the opportunity to identify negative triggers, while still experiencing food freedom. It’s a clinical approach, and it can certainly work.

7-Days Whole30 Diet Meal Plan

Whole30 meals look like vibrant plates filled with proteins, healthy fats, and vegetables. It requires zero "special" foods, but it does require commitment.

The following Whole30 meal ideas are designed to keep you satiated and energized without hours of complicated cooking.

Whole30 Meal Plan - Day 1

• Breakfast: Eggs with avocado and spinach

Kick off your Whole30 meal plan with healthy fats. Fry three eggs over medium heat (use ghee or olive oil), slice up half a ripe avocado, and quickly wilt a large handful of fresh spinach in the same pan.

• Lunch: Turkey and roasted peppers

For a quick lunch, pair high-quality deli turkey (check labels for sugar!) with roasted red peppers and onions. You can roast a large batch of veggies on Sunday to use here. Add a banana on the side for potassium.

• Snack: Chomps Beef sticks and banana 

When the mid-afternoon slump hits, protein is key. Grab a Chomps Original Beef stick and a banana for fuel that keeps you energized and on track.

• Dinner: Slow-roasted salmon with asparagus

For dinner, we are keeping it simple. Place a salmon fillet on a sheet pan surrounded by asparagus spears. Drizzle with olive oil, lemon juice, salt, and pepper, and bake until flaky. It’s one of the easiest Whole30 meals you can make.

Whole30 Meal Plan - Day 2

• Breakfast: Strawberry & banana smoothie

Blend frozen strawberries, a banana, chia seeds, and unsweetened almond milk. Ensure your almond milk is compliant (no carrageenan or added sugar) to keep your Whole30 diet meal plan on track.

• Lunch: Cobb salad with Beef Chomps

Assemble a classic cobb salad minus the cheese. Use a base of mixed greens and top with hard-boiled eggs, diced avocado, cherry tomatoes, and chopped Chomps Beef Sticks for a salty, savory crunch that replaces bacon bits perfectly.

• Snack: Chomps Jalapeño Beef stick 

Need a kick? Jalapeño Beef Chomps sticks add variety to your Whole30 menu without breaking the rules.

• Dinner: Roasted cauliflower with steak

Sear a grass-fed steak in a cast-iron skillet. Serve alongside cauliflower florets roasted with garlic powder and paprika.

Whole30 Meal Plan - Day 3

• Breakfast: Simple make-ahead egg muffins

Prepping breakfast saves time. Whisk eggs with chopped spinach and peppers, pour into a muffin tin, and bake. These egg muffins can be made ahead of time so they’re ready for a busy morning.

• Lunch: Spring salad with chicken

Toss mixed greens with grilled chicken breast, sliced almonds, and strawberries. Dress with a homemade balsamic vinaigrette (olive oil and balsamic vinegar). This is a refreshing addition to your Whole30 meals.

Snack: Sea Salt Beef Chomps and apple slices 

The crisp sweetness of an apple pairs perfectly with the savory seasoning of a Sea Salt Beef Chomps stick.

• Dinner: Chicken in a tomato sauce

Simmer chicken thighs in a sugar-free marinara sauce. Serve this hearty dish with roasted squash on the side to round out your Whole30 meals for the day.

Whole30 Meal Plan - Day 4

• Breakfast: Spicy fried eggs

Fry two eggs and serve them with roasted red peppers and onions. Top it with a spritz of lime and hot sauce for an extra kick.

• Lunch: Guacamole and deli meat roll-ups

Scoop fresh guacamole with carrot and celery sticks. Serve with sauteed deli meat or turkey roll-ups for a light but filling lunch within your Whole30 diet meal plan.

• Snack: Handful of almonds and Smoky BBQ Chomps

Healthy fats and protein are the dynamic duo of Whole30 snack ideas. Salty nuts and pair perfectly with Smoky BBQ jerky.

• Dinner: Pork chops with Whole30 jalapeño poppers

Pan-sear seasoned pork chops. On the side, make Whole30 jalapeño poppers by stuffing halved peppers with a mixture of cashew cheese and spices, then bake until soft.

Whole30 Meal Plan - Day 5

• Breakfast: Berries with avocado

Keep it light with a bowl of fresh blueberries and strawberries served with a whole avocado sprinkled with sea salt.

• Lunch: Salmon patties with sauteed spinach

Use canned wild-caught salmon to make simple patties bound with almond flour and egg. Pan-fry them and serve over a bed of garlic sautéed spinach. This is a staple in many successful Whole30 meals.

• Snack: Chomps Venison Jerky

Switch up your protein source with a Chomps Salt & Pepper Venison stick. It fits perfectly into your Whole30 diet meal plan.

• Dinner: Chicken curry

Simmer chicken breast cubes in full-fat coconut milk with red curry paste, bamboo shoots, and green beans.

Whole30 Meal Plan - Day 6

• Breakfast: Baked avocados

Halve an avocado, remove the pit, and crack an egg into the center. Bake until the egg sets and top with paprika and chili powder.

• Lunch: Whole30 burrito bowl

A Whole30 burrito bowl is built with sautéed Chomps and vegetables topped with a creamy cashew sauce.

• Snack: Pear and Chomps

A juicy pear provides fiber while your favorite Chomps stick provides the energy to get you through the afternoon.

• Dinner: Coconut shrimp

Toss shrimp in shredded unsweetened coconut and pan-fry in coconut oil. Serve alongside steamed broccoli and carrots.

Whole30 Meal Plan - Day 7

• Breakfast: Scrambled eggs and hash

End the week strong with scrambled eggs and a potato-onion hash. Use white or sweet potatoes, both are allowed in your Whole30 meals.

• Lunch: Zucchini and chicken stir-fry

Sauté zucchini noodles (zoodles) with spinach and shredded chicken in garlic and olive oil.

• Snack: Chomps Italian Style Beef 

• The herbs in Chomps Italian Style sticks offer a great flavor break.

• Dinner: Instant pot cashew chicken

Combine chicken breast, toasted cashews, and coconut aminos (a soy sauce substitute) in your pressure cooker for a tasty finale to your week of Whole30 meals.

Whole30 Meal Prep Tips

Successful Whole30 meal prep is essential for staying on track. When you are hungry and unprepared, it is easy to slip up. Here is how to stay ahead:

• Batch cook proteins: Cook more protein than you need for dinner. Roast a whole chicken or two pounds of ground beef on Sunday to use in meals throughout the week.

• Chop veggies early: Wash and chop bell peppers, onions, and carrots as soon as you get home from the store.

• Sauce is key: Make a jar of compliant dressing or mayo (using avocado oil) at the start of the week. It makes simple Whole30 meals taste gourmet.

• Emergency snacks: Always keep non-perishable protein, like Whole30 jerky options from Chomps or home-made chips, in your bag or car.

• Tools & containers: Invest in quality glass containers for leftovers and mason jars for salads to keep ingredients crisp.
  

Key Takeaways for Your Whole30 Meal Plan Success!

A Whole30 diet meal plan isn’t for everybody, but it can be a fantastic tool for reevaluating what you eat and why. People are most successful when they buy everything they need upfront and cook from home as often as possible.

Focus on buying fresh and whole foods as much as possible, and be diligent with labels when it comes to additives and sugars. The more you can cook and know exactly what you’re eating, the better chance you’ll have achieving success with your Whole30 meal plan. And once you finish your 30 days, remember to take stock of how you feel and reintroduce food groups one by one. Take notes and see what foods make you feel better or worse!

Chomps fit perfectly into the Whole30 diet meal plan. Our meat sticks are sugar-free and clearly labeled to take the guesswork out. With a range of flavors and real ingredients, Chomps jerky sticks will help you level up your Whole30 meal and avoid other snacks that will ruin your diet.

Use this Whole30 meal plan for beginners as your guide for what to eat and cook and just jump right in. You can do it!

Looking for delicious and satisfying Whole30 dinner ideas? Check out our Whole30 Dinner ideas, focusing on a variety of tasty recipes that follow the Whole30 guidelines.