Menu Plan Monday: Week 1, Whole30

whole 30 planMay’s Monthly menu plan is going to be broken into weeks.  Because this week’s menu plan is geared toward following my Whole30 experiment, I need to account for all breakfasts and lunches and dinners…quite a change from my regular breakfast and lunch “winging it” routine. I have tried to rough it out on paper, but it is way too lengthy, and I just couldn’t bring a whole month of meals together-

So I will outline one full week of Whole30 including 3 meals everyday for 7 days.  If you are going to do a Whole30 this will be a great resource for you going forward!  For the next 30 days, I’ll be following a diet free of gluten, grain, dairy, sugar, soy, and alcohol – and for the next 7 this is the plan, 3 meals a day:

1 Spinach omelet, side of fruit, avocado Homemade chix sausage (W30) fried egg Leftovers from last night, with pesto Scrambled eggs, berries, side of spinach with ghee Leftover salmon, butternut squash soup Scrambled eggs with lots of veg., leftover pork and greens, side of applesauce Leftover taco meat, fried egg, pan fried plantains
2 Protein Salad, w/nuts or avo., whole30 salad dressing, side of fruit Protein salad in a hollowed pepper, sliced veg and apple with sunbutter Mexican tuna (p. 238 from the book) in lettuce cups, leftover slaw, side of fruit Leftover briscuit, squash, pesto, side of fruit Greek salad, hard boiled egg, side of fruit Salmon cakes (346 in W30 book) butternut squash soup, green beans and mush/peppers Leftover salmon cakes, cold thai salad, sauce (320 book)
3 Steak with salad, spiced cauliflower (GCE) Sauted chicken breasts, pesto drizzle, roasted potatoes, kale saute Slow cooker beef brisket, butternut squash, garden salad Oven baked salmon, broccoli, mushrooms, squash, pepper sauce(W30) Grilled pork loin, with applesauce Roasted sweet potato, stuffed  with Ground Chicken taco spiced, avocado mayo drizzle Chicken sausage, pepper, onion, kale frittata, drizzle avo mayo, fruit salad, cauli-mash

Now, I also have made or made-available some make ahead, go-to foods to help me this week:

Precooked chicken breasts, boiled eggs, fruit, veggie sticks, ghee, unsweetened applesauce cups, canned beets, canned salmon and tuna.

The plan makes it clear that pre-workout and post-workout snacks are to be implemented as extra to the regular three meals of the day.  The goal in the morning is to eat within 1 hour of waking…So when I workout first thing in the morning at the gym, I will need to eat a hardboiled egg and some nuts.  If I am home, I can probably get away with no egg, and then breakfast right after I workout. I will have to see how my energy level is and then tweak this somehow- this part is a bit wonky as it isn’t so clear cut.  For after a workout, if I am not having breakfast, a snack of canned beets or cooked sweet potato are some options they put out there as acceptable.

Then I made or need to make some recipe make-aheads:

Homemade chicken sausages, scrambled egg muffin cups, butternut squash soup, W30 pesto, W30 red-pepper sauce.

As you can see from the menu above, I noted where I got certain recipes. W30 denotes the Whole30 recipes from their book:

whole 30 plan

The blog, Good Cheap Eats, GCE, on the menu, is a treasure-trove of Whole30 recipes and good information on meal planning for this.

Another blog that has been a huge resource of inspiration for me is Adventuroo.  She has a great Whole30 log, and links to great recipes that she used along her journey.

These three resources have pretty much saved me from thinking that I just couldn’t make 3 meals a day for 30 days according to a plan…I will be posting more about some great recipes that I am using, but for now, I am just going to focus on trying to stick to this!

As usual, I am linking to my ladies to give you some great meal-planning ideas this week, so please visit if you need some inspiration: and Mommy Run Fast and Fitness, Health and Happiness.

3 thoughts on “Menu Plan Monday: Week 1, Whole30

  1. Jan

    That looks like a pretty detailed menu, hoping you have as many leftovers as you anticipate … I’ve heard that you might eat MORE on the whole30 than you normally do … I’ve yet to do it but I do eat a fairly grain and dairy free with the few things that sneak in here and there …. sugar would be a huge issue for me 😉 Good luck!

  2. Pingback: Day 31: End of Whole 30 | Hardly A Goddess

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