Week of Whole30 Meal Plan - Sale $95

This Whole30 weekly meal plan focuses on nutrient-dense whole foods that include lean proteins, vegetables, and healthy fats, while excluding grains, dairy, legumes, and added sugars.

Day 1: Whole30 Chicken Salad

Waldorf-style Whole30 Chicken Salad includes chicken, grapes, celery, and almonds in tahini dressing.

Nutrition:

Serving: 3/4 cup

Calories: 208kcal

Carbohydrates: 9g

Protein: 22g

Fat: 10g

Saturated Fat: 1g

Cholesterol: 49mg

Fiber: 2g

Sugar: 5g

Day 2: Whole30 Chicken Hash

This dish features tender chicken, crispy potatoes, and fresh fruits and vegetables sautéed with spices that include sweet potatoes, green apples, arugala, spinach, walnuts, and red pepper flakes with apple cider vinegar to speed metabolism.

Nutrition:

Calories: 608

Carbohydrates: 30.1g

Protein: 60g

Fat: 27.2g

Day 3: Veg Power Bowl

Vegetarian power bowls feature black beans, roasted sweet potato, tomatoes, onion, kale, avocado, salsa, and cauliflower rice, while the bowls also include salt and pepper, lime, cumin, sour cream, cilantro, olive oil, avocado oil, red wine vinegar, garlic powder, and chili powder.

Nutrition: Serving: 1 cup

Calories: 199kcal

Carbohydrates: 29.33g

Protein: 5.66g

Fat: 7g

Saturated Fat: 1.33g

Polyunsaturated Fat: 1.33g

Monounsaturated Fat: 4g

Cholesterol: 2.66mg

Sodium: 86.66mg

Potassium: 516mg

Fiber: 6.67g

Sugar: 3.33g

Vitamins/Minerals: Vitamin A: 9326IU, Vitamin C: 16mg, Calcium: 72mg, Iron: 2mg

Day 4: Balela Salad

Balela Salad is a Mediterranean chickpea and black bean salad with sumac, veggies, and herbs. Balela salad features chickpeas and black beans, tossed together with diced tomatoes, cucumber, onion, garlic, parsley, and mint. Add to that a bit of sumac, olive oil, lemon juice, and salt and pepper.

Nutrition:

Calories: 93.66

Total Fat: 3.43g

Saturated Fat: 0.46g

Cholesterol: 0mg

Sodium: 231.53mg

Total Carbohydrates: 12.7g

Fiber: 4.13g

Sugar: 0.9g

Protein: 4.2g

Vitamins/ Minerals: Vitamin A: 1%, Iron: 7%, Magnesium: 6%, Zinc: 4.66%, Thiamin (B1): 5%, Niacin (B3): 2.33%, Folic Acid (B9): 8%, Vitamin E: 2%, Calcium:2.66%, Potassium: 4%, Phosphorus: 5.66%, Riboflavin (B2): 4%, Vitamin B6: 16.33%, Vitamin K: 7%

Day 5: Potatoes and Cauliflower

This Indian dish features spiced potatoes and cauliflower in a delicious tomato masala gravy. Mild.

Nutrition:

Calories: 175

Calories from Fat: 90

Fat: 10g

Sodium: 93mg

Potassium: 667mg

Carbohydrates: 19g

Fiber: 5g

Sugar: 4g

Protein: 4g

Vitamins/ Minerals: Vitamin A: 560IU or 11%, Vitamin C: 53mg or 64%, Calcium: 52mg or 5%, Iron: 3.3mg or 18%

Day 6: Whole30 Chicken Salad Bowl

This bowl is also Paleo, Gluten-Free, Dairy-Free, Nut-Free, and it includes mixed greens, cilantro-lime cauliflower rice, fajita veggies of bell peppers and onions, blended salsa, guacamole, and boneless chicken. Avocado or olive oil is used. The seasonings include chili powder, minced onion, cumin, paprika, and oregano.

Nutrition:

Calories: 599kcal

Carbohydrates: 34g

Protein: 40g

Fat: 37g

Saturated Fat: 6g

Polyunsaturated Fat: 5g

Monounsaturated Fat: 23g

Trans Fat: 0.02g

Cholesterol: 97mg

Sodium: 1401mg

Potassium: 2116mg

Fiber: 16g

Sugar: 12g

Vitamins/ Minerals: Vitamin A: 1878IU, Vitamin C: 144mg, Calcium: 115mg, Iron: 3mg

Day 7: Chicken Stir-Fry

This stir-fry features chicken, bell peppers, carrots, and a sauce with honey and soy sauce.

Nutrition:

Calories: 343kcal

Carbohydrates: 29g

Protein: 26g

Fat: 13g

Saturated Fat: 2g

Cholesterol: 72mg

Sodium: 570mg

Potassium: 709mg

Fiber: 2g

Sugar: 19g

Vitamins/ Minerals: Vitamin A: 3095IU | Vitamin C: 89.1mg | Calcium: 35mg | Iron: 1.4mg

Nutritional Information:

Summary:

Lean Proteins - Chicken

Vegetables - In each dish

Healthy Fats - Avocado Oil and Olive Oil

Full Details:

For this meal plan, each day's meal includes nutritional details directly below each meal as described above. All nutrition info is an estimate. All Percent Daily Values are based on a 2000-calorie diet.