My strategy for surviving the Whole30 diet was to keep it SIMPLE! Simplicity makes life easier. I didn’t try to mimic my favorite foods without the essential elements. I focused on eating whole foods that just tasted great on their own. I’m on day 23 and it is getting super easy and my taste buds have adapted to the whole foods. In some ways, I prefer eating this way.
My meal planning is super simple. I have found that I can cook once and eat twice with many of the dishes that I make. Having a large salad and soup in the refrigerator ensures that I always have a fast lunch or dinner.
My Whole30 Meal Plan
The main menu gets rotated quite a bit. I do tend to have leftovers frequently. This week, I did not have pulled pork, but when I buy a pork shoulder, it gets eaten in a few different creative ways throughout the week.
- hamburger hash with butternut squash and an apple
- boiled eggs
- scrambled eggs
- hamburger patty with green beans
- hamburger patty with salad
- roast beef with carrots and potatoes
- roast beef with salad
- salmon patty with butternut squash
Whole30 Grocery List
These are the things that I buy to make my Whole30 menu work. I keep the seasonings to a minimum with salt, pepper, onion powder, and garlic powder.
My Whole30 Grocery List:
- 2-3 lb. chuck roast
- 1 dozen eggs
- value pack of ground beef
- 2 16 ounce packages of butternut squash
- romaine lettuce
- 7 apples
- 1 package frozen green beans (sometimes broccoli)
- 1 lb. package of organic carrots
- 1 bag of potatoes
- 2 whole onions
- 1 can of olives (to top off the salad)
- 1 lb. fatback (I get local pork lard from the farmer’s market. It is great for cooking.)
- 1 lb. liver (I eat an ounce of liver a day for vitamins and minerals.)
This shopping list will feed one person for a week. I do tend to have some leftovers. I cook a weekly roast and eat it with my brother and my folks. There are usually leftovers for another meal or two during the week.
Alt text: Whole30 grocery list from Delish
Caption: Delish created a Whole30 grocery list with some Whole30 favorites. Source: Delish
I cook up the leftover bones that I have each week to make a savory broth. I add whatever vegetables that I have on hand to the broth to make it tasty and filling as well as some extra ground beef or leftover roast. Having a pot of soup in the refrigerator takes the pressure off of meal planning. If I ever can’t think of something to have, I pull out my soup.
Homemade meat stock is very healing. Dr. Natasha Campbell-McBride has it as the main part of her GAPS diet. Dr. Kellyann Petrucci created a whole Bone Broth diet for weight loss. I try to eat a cup or two of homemade soup every day. My batch of soup usually lasts about six days.
A Whole30 diet plan does not have to stress you out. Simple meals and eating leftovers make meal planning and grocery shopping a snap. When you eat enough calories for each meal, you are full until the next meal and don’t have to worry about snacks. If you do need a snack, you can quickly grab a few almonds or a boiled egg. I keep a lot of boiled eggs on hand for quick breakfast protein or an addition to a salad. Sometimes I will eat an egg as a side dish for my soup meals.
The meals that I prepare are good on their own. They don’t need a starchy side dish or a creamy dairy dressing. Often we get in the habit of smothering our foods with seasonings without realizing that they have great flavors by themselves. My whole30 meal plan focuses on whole foods. Keep it simple for your best chance at success!