Whole30 Week 1 Meal Plan & Grocery List

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Picture of two pages printed out - A grocery List and Weekly Meal Plan

This Whole30 Week 1 Meal Plan will help you meet your Whole30 goals! One of the biggest things I learned from Whole30 was that planning is KEY.

I decided to embark on the Whole30 mission for January 2019. This will be a great feat for me since I am a lover of all things cheese and bread! Also, planning meals while still serving up items that are nutritious and appealing to my toddler will be difficult, but I feel up to the task!

My daughter will not be participating in the Whole30 because it is vital that she continues to eat carbohydrates and dairy as she is a growing girl. She will however be offered what we are eating with the addition of rice, bread, cheese, and other yummy items that she enjoys!

I include two versions of each Whole30 Week 1 meal plan and grocery list – one that will include what I will add to make a complete meal for a toddler and one that is for two adults on the Whole30 plan.

What’s Your Why?

Before jumping into the Whole30 Week 1 Meal Plan, it’s important to identify your WHY. This is what will get you through the tough days where you want to give up.

For me, I feel like my body needs a reset and I want to step back and evaluate which items in my diet may be prohibiting me from feeling like the best version of myself! I feel sluggish often, even after getting plenty of sleep. After working out on a fairly regular basis and I haven’t seen results. Some of this is expected as a part of Mom life, but if it could be attributed to something in my diet, I’d like to know!

Picture of planner, cup of coffee, and pen on a white table.

Setup for Success

Since the New Year was starting, I needed to pick up a new planner to help me meet my goals. After researching all the options out there, I decided on the Commit 30 Planner. It had exactly what I needed to help me stay focused and organized. The best part, was it was much cheaper than a lot of other planners out there! Here’s another great option from Amazon.

Also decide on a way to organize your Whole30 Week 1 Meal Plan and Grocery Lists each week. I love using a whiteboard on my fridge to make changes to my meal plan and add last minute grocery items.

Select a day of the week for shopping and meal prep that works best for you! If you don’t enjoy cooking, prep ahead or plan more simple meals. Do a simple inventory of your pantry, fridge, and freezer. Make a list of what is Whole30 compliant and what isn’t. We tried to eat as much as the non-compliant food prior to starting. I also made a separate list of the items that weren’t Whole30 compliant, but I could use for meals for my daughter during the month.

Check out my Kitchen Essentials for some of my favorite items that keep me on track when I am meal prepping! I like to keep my kitchen minimal so all of the items I use are either multipurpose or used frequently.

Picture of meat from Butcher Box - Includes ground beef, chicken, pork, and ribeye.

Subscription Services

We are also trying to stick to a monthly food budget of $400 for our family. We signed up to try Butcher Box for the month of January and see if we think it is worth it.

Butcher Box provides grass-fed beef, free range chicken, and pork that is all humanely raised and antibiotic free. It’s delivered straight to your door too, which is nice! Our first box cost $109 and it is $129 for every box after that. You can try them out by visiting my link here. Once you sign up, you can then share your link with friends and family and earn some credits for yourself!

Our first box contained:

  • 2.84 lbs of Boneless Skinless Chicken Breasts
  • 2lbs Grass-Fed Ground Beef
  • Two 10oz. Grass-fed Ribeye Steaks
  • 2lbs Boneless Pork Loin Chop
  • 10oz. Uncured Bacon

Recipes for my Whole30 Week 1 Meal Plan

BREAKFAST


Paleo Breakfast Casserole by Paleo Running Momma (10 Servings) – You could freeze half for a later date or make half with different veggies for more variety during the week.

Easy Apple Cinnamon Paleo Hot Cereal by Paleo Running Momma (4 servings)

Veggie Egg Scramble – Saute veggies of choice in a little cooking oil (I like spinach, bell peppers, and mushrooms!) Once veggies are almost cooked, lightly beat 2 eggs in a separate bowl and add to pan on medium heat. Scramble eggs until finished! Season with salt, pepper, garlic powder or other seasonings of choice. Top with salsa and/or avocado.

Sweet Little Breakfast Souffles by The Natural Nuturer

LUNCH


Easy Paleo Cobb Salad with Balsamic Vinaigrette by Real Simple Good (4 servings) – I plan to prep all 4 and have the two extras for a day when I’m not in the mood for leftovers.

All of my other lunches planned will be leftovers. I have also stocked some canned tuna and hard boiled eggs on hand to make a quick light salad if I am not in the mood for leftovers!

DINNER


Ground Beef Lettuce Tacos with Homemade Taco Seasoning by The Real Food Dietitians – You can also use Ground Turkey if you prefer.  Just serve the cooked & seasoned meat in a broad leaf green like bibb or romaine. You can also add a can of diced tomatoes to your meat while cooking with the seasoning! Top with Whole30 Compliant toppings (avocado, salsa, olives, sauteed bell peppers & onions are some of my faves!)

Healthy Zuppa Toscana by Real Simple Good

Roasted Spaghetti Squash (you can also make zucchini noodles if you prefer! Or buy pre-spiralized veggie noodles at the store) served with ground beef and marinara. Look for a Whole30 compliant marinara or spaghetti sauce. I was unable to find one at Trader Joe’s so I made my own using this recipe for Marinara Sauce from gnom-gnom.

Cast Iron Skillet Ribeye – We signed up for Butcher Box this month and received two 10oz. Grass-Fed Ribeye Steaks. My husband has perfected cooking up a Ribeye in our Cast Iron Skillet by following Gordon Ramsey’s Perfect Steak instructions. I plan to serve with roasted carrots (honey roasted for our daughter) and mashed cauliflower.

Chicken Fajita Bake by Real Simple Good (this would go great with a Mexican Cauliflower Rice! I’ll add a link once I find a good recipe I like!)

Kid Options (Not Whole30 Compliant)


These will likely vary based on your kids ages and preferences, but these are a few of our go-to meals for my picky toddler!

I always have some of her favorite fruit, bread for sandwiches, flour tortillas for quesadillas, steel cut oats, mac and cheese, and pasta on hand for her. Vegetables have been hit or miss with her lately so I try to rotate in some of her favorites (corn, peas, riced vegetables to add to pasta or mac and cheese) and then I introduce at least one new vegetable per week. Sometimes it’s a veggie she has tried, but a new preparation!

These Honey Glazed Carrots from Livestrong were a recent favorite!

3-Ingredient Banana Pancakes

Freezer Friendly Pumpkin Oatmeal (Can be made with any frozen fruit or additions! We like blueberry or apple cinnamon!) – Make a big batch and freeze in a muffin tin so you have easy to reheat oatmeal pucks to grab in the mornings!

Pantry Staples

I listed the Pantry Staple items that you will need for the Whole30 Week 1 Meal Plan on the Grocery List, but wanted to list them here as well! I had most of these on hand already.

Compliant cooking fats (you do not need all of these, but I would recommend at least ghee and avocado or olive oil):

  • Avocado Oil
  • Coconut Oil
  • Olive Oil
  • Ghee

Seasonings & Spices:

  • Black Pepper
  • Cayenne – Optional for Taco Seasoning
  • Chili Powder
  • Cinnamon
  • Cumin
  • Dried Oregano
  • Garlic Powder
  • Ground Ginger
  • Italian Seasoning
  • Nutmeg
  • Onion Powder
  • Paprika

Meal Prep

Choose a day that works best for you! I usually prefer Sundays because my husband is home and can help with Avery, however sometimes we have plans on the weekends so it gets moved up to Friday or pushed back to Monday!

If you start with the Paleo Breakfast Casserole prep (which takes over an hour due to roasting the veggies), you can get the rest done while it bakes!

My Free Printables

For those wanting the Kid-Friendly Version:

My Whole30 Week 1 Meal Plan with modifications for Kids

Whole30 Week 1 Grocery List with Kid Modifications

Whole30 Week 1 Meal Plan for Two without Kid-Friendly Modifications

Meal Plan

Week 1 Grocery List

Notes about grocery list:

  • You will have 2 less pieces of bacon than what the recipes call for! You can either buy another package or buy 24 slices and have 2 less slices in one of the recipes.
  • If you can’t find Whole30 compliant marinara or spaghetti sauce, make sure to add ingredients to your list to make your own!

Other Resources:

My Whole 30 Pinterest Board: Tons of great articles, shopping lists, and recipes are stored here. I am always adding more too!

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