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Whole30 Week 4 Meal Plan & Grocery List

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You are rounding the bend on the last lap of the Whole30! How does it feel? It feels pretty good if you ask me!

If you haven’t read the official Whole30 book, It Starts With Food, you might want to give it a read! They talk about what happens after Whole30 and reintroducing foods. You definitely don’t want to dive right back into eating all the foods that we eliminated right away! The book talks about introducing each food group over the course of a few days to see how your body responds.

Do you have a plan for how you want to eat after your Whole30 is over? I am starting to write mine up and will be sharing it next week! Make sure you sign up for my email list (here) so you don’t miss out on it!

Tips for getting through the final 10 days:

  • Pick some of your favorite meals from the past 3 weeks and plug those into your meal plan.
  • Pick meals that are easy to make and require few ingredients
  • Keep backup meals on hand! My favorite items are:
    • Proteins: Whole30 Compliant Chicken Sausages, Hot Dogs, Trader Joe’s Chile Lime Chicken Burgers, ground meat with taco seasoning
    • Veggies: Carrots, riced cauliflower and sweet potatoes
  • Plan 1 or 2 new, exciting meals to make towards the end of your 30 days! This will give you something to look forward to. One of the recipes I am excited to try is Bang Bang Shrimp by 40 Aprons!

Recipes in the Week 4 Meal Plan

BREAKFAST

Breakfast Sweet Potatoes by Paleo Gluten Free
Servings: 4

4 Medium Sweet Potatoes
4 tbsp cashew butter or other nut butter
2 cups blueberries
1-2 bananas sliced
4 tbsp hemp hearts


Easy Homemade Breakfast Sausage by Paleo Running Momma
Servings: 6

1 lb ground pork organic, chicken or turkey
2 tsp poultry seasoning
½ tsp fine grain sea salt
¼ tsp black pepper
¼ tsp nutmeg
⅛ tsp allspice
½ tsp fennel seeds
⅛ tsp red cayenne pepper (optional)
⅛ tsp crushed red pepper flakes (optional)
1-2 tbsp ghee or other cooking fat

*Serving ideas: Eggs, hash browns, avocado, sauteed veggies (like onions, peppers, mushrooms), etc.


Easy Apple Cinnamon Paleo Hot Cereal by Paleo Running Momma
Servings: 4

1 tbsp coconut oil
1 large or 2 small apples
1/4 cup raisins or chopped dates
sea salt
cinnamon
nutmeg
3 tbsp unsweetened coconut finely shredded
1 cup chopped raw nuts (walnuts, pecans, cashews or a combo)
1 cup unsweetened almond milk or canned light coconut milk
Toppings:
1-2 bananas
unsweetened almond butter or coconut butter
additional almond milk
Trader Joe’s Chile Lime Burger Lettuce Wrap with Cauliflower Rice

LUNCH

Trader Joe’s Chile Lime Chicken Burgers in Lettuce Wrap
Avocado or guacamole
Bibb or Iceburg lettuce
Tomatoes
Optional Side: Mexican Cauliflower Rice

Mexican Cauliflower Rice
12 ounces riced cauliflower
Avocado oil
1 – 14oz can Fire Roasted Diced Tomatoes
Minced garlic
Ground cumin
Paprika
Chili Powder
Salt
Black pepper


Turkey Apple Club Lettuce Wraps by the Kitcheneer
Large Romaine lettuce leaves
Mayo
Dijon Mustard
Deli Turkey
Sugarfree Bacon
Small apple, thinly sliced
Red onion, thinly sliced


Easy Tuna Salad
Servings: 2

Two – 5 oz. cans of tuna
1/4 cup Whole30 Compliant Mayo
Diced Kosher Pickles & splash of juice
Black Pepper
Bacon
Bibb or Romaine Lettuce

DINNER

Paleo Whole30 Stuffed Pepper Soup by Real Food with Jessica
2 tbsp garlic oil
2lbs grass fed ground beef
1 tsp salt
2 tsp italian seasoning
2 – 14.5 oz cans diced fire roasted canned tomatoes
1 cup strained tomatoes (or tomato sauce)
3 whole bell peppers (not green
1 bunch of green onions
3 cups cauliflower rice


Asian Turkey Meatballs with Whole30 Teriyaki by Little Bits Of
Servings: 4

Meatballs:
1 lb ground turkey
1 egg
¼ cup coconut flour
1 tsp garlic powder
½ tsp ground ginger
½ tsp salt

Sauce:
½ cup coconut aminos
¼ cup water
¼ cup orange juice
½ tsp garlic powder
½ tsp ground ginger
1 heaping tsp arrowroot powder + 1 tsp cold water


Cauliflower Fried Rice by Skinnytaste

1 medium head (about 24 oz) of cauliflower
1 tbsp sesame oil
2 egg whites
1 large egg
Salt
Cooking spray (or sub ghee)
½ small onion
½ cup frozen carrots (the recipe calls for peas, but skip those for Whole30!)
2 garlic cloves
5 scallions
3 tbsp Coconut Aminos


Cheeseless Chicken Parm by Little Bits Of
Servings: 4

4 chicken breasts (1-2 lbs total)
1 cup almond flour
¼ cup coconut flour
1 tbsp garlic powder
1 tsp dried basil
1 tsp dried oregano
½ tsp salt
¼ tsp pepper
2 eggs
2 tbsp olive oil
25 oz. jar marinara sauce
Optional: Zucchini or Spaghetti Squash for noodles


Balsamic Roasted Mushrooms by Eat The Gains
Servings: 3 cups

2 lb baby bella mushrooms, quartered
1 tbsp avocado oil
3 tbsp balsamic vinegar
1 tbsp + 1 tsp lemon juice
1 tsp garlic powder
½ cup parsley
Lemon zest


Slow Cooker Lemon Garlic Chicken by Slender Kitchen
Servings: 6

2 lbs boneless skinless chicken breast
8 garlic cloves
1 onion
1 cup chicken broth
¼ cup lemon juice
1 tbsp olive oil
1 tsp pepper
1 tsp oregano
½ tsp salt
¼ tsp cumin
Optional: Add veggies – Carrots and Potatoes


Fried Mahi Bites by Physical Kitchness
Servings: 3-4

3 mahi mahi fillets (6-7 ounces per fillet)
½ cup tapioca flour (you can sub for 1 cup arrowroot flour)
⅓ cup almond flour
1 tbsp onion powder
1 ½ tsp salt
2 eggs
3 tbsp coconut oil
1 lime


Spinach Artichoke Twice Baked Potatoes by Paleo Running Momma
Servings: 4-8

4 small/medium russet potatoes
5 oz. fresh baby spinach
½ of a 14 oz can artichoke hearts
½ medium onion
2 cloves garlic
1 small can 5.3 oz coconut cream
1.5 tbsp fresh lemon juice
¾ tsp fine grain sea salt
2 tbsp nutritional yeast
2 tbsp ghee or butter-flavored coconut oil


In-N-Out Style Burgers by 40 Aprons
Servings: 2

½ cup mayonnaise
3 tbsp ketchup
2 tbsp dill pickle relish
1 tbsp coconut aminos
1-2 tsp coconut aminos
½ tsp white vinegar
2 medium white onions
¾ tsp sea salt
Small to medium head of iceberg lettuce
3 tsp avocado oil
½ lb ground beef (the recipe calls for 1/2 lb, but I recommend getting a full pound and making double the patties, you will still have plenty of sauce for them!)
8 dill pickle slices
2 ¼” thick slices ripe tomato

Side: Peel and cut carrots and potatoes into “fries”. Toss in avocado oil, lay flat on a sheet pan, season with salt, pepper, and garlic powder. Cook at 425F for 15-20 minutes, until desired texture.


Whole30 Bang Bang Shrimp by 40 Aprons
Servings: 4

Shrimp:
1 lb shrimp peeled and deveined
1 egg
⅔ cup coconut flour
½ cup arrowroot powder
½ tsp salt
Pepper
Coconut or avocado oil for frying
Sliced green onions (optional for garnish)
Sesame seeds (optional for garnish)

Bang Bang Sauce:
¼ cup + 2 tbsp Whole30 Mayo
2 ½ tsp sriracha or hot sauce
2 ¼ tbsp ketchup
1 ½ tsp coconut aminos
1 garlic clove
Salt

Meal Plan & Grocery List Printables

This meal plan includes 7 days of meals for days 22 through 28 of your Whole30. I recommend planning two exciting meals for your final 2 days! Pick something new that you are looking forward to trying or pick a favorite meal that you had in the past few weeks!

My Whole30 Week 4 Meal Plan

Week 4 Grocery List

Here are the spices needed for the meal plan this week:

Allspice
Black pepper
Cayenne pepper (optional)
Cinnamon
Crushed Red Pepper (optional)
Cumin
Dried basil
Dried oregano
Fennel seeds
Garlic powder
Ground ginger
Italian seasoning
Nutmeg
Poultry seasoning
Salt
Smoked paprika

I love to see others using my meal plans and printables! Make sure to tag me (@simplehappymama) in your photos on Instagram and use the hashtag #simplehappymama ! Feel free to comment below and share, which recipes you are looking forward to trying during your last week of Whole30!

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