Meal plan grocery list
Chicken breasts
Ground beef
Salmon fillets
Eggs
Broccoli
Sweet potatoes
Carrots
Bell peppers
Zucchini
Apples
Bananas
Spinach
Olive oil
Tomatoes
Garlic
Onions
Avocado
Pork chops
Cauliflower
Green beans
Blueberries
Strawberries
Cucumbers
Romaine lettuce
Almonds
Cashews
Ground turkey
Lemons
Oranges
Coconut milk
Chia seeds
Sunflower seeds
Turkey bacon
Meal plan overview
The Whole30 meal plan for family makes it easy for everyone in your household to enjoy healthy, delicious meals together. This plan includes family-friendly recipes that are both nutritious and satisfying for all ages.
Eating well as a family has never been simpler, with meals designed to please even the pickiest eaters. It’s a great way to foster healthy eating habits and spend quality time together around the dinner table.
Foods to eat
- Lean Proteins: Chicken, ground beef, and fish that everyone in the family can enjoy.
- Fresh Vegetables: Kid-friendly options like carrots, bell peppers, and green beans.
- Fruits: Apples, bananas, and berries that are easy for kids to eat.
- Healthy Fats: Avocados and olive oil for cooking and dressings.
- Eggs: Versatile and quick to prepare for any meal.
✅ Tip
Foods not to eat
- Processed Snacks: Skip chips, cookies, and sugary cereals.
- Sugary Drinks: No sodas, juices, or sweetened beverages.
- Dairy: Avoid milk, cheese, and yogurt.
- Grains: No bread, pasta, or rice.
- Legumes: No beans, lentils, or peanut butter.
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Main benefits
The Whole30 meal plan for family helps instill healthy eating habits in children from a young age. It encourages family bonding through shared meal preparation and dining. This plan also simplifies meal planning by providing balanced, nutritious meals that suit everyone's tastes.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To make your Whole30 plan family-friendly with nutritious and varied options, consider these substitutions:
- For a more affordable protein option, whole chicken can replace chicken breasts, providing more meat for the cost and options for multiple meals.
- To add variety to your vegetables, butternut squash can replace sweet potatoes, offering a different texture and taste with similar nutrients.
- For a different leafy green, collard greens can replace spinach, providing a heartier texture and more vitamins.
- To vary your fruit intake, peaches can replace strawberries, offering a sweet, juicy option that kids and adults alike will enjoy.
- For a different nut option, pecans can replace almonds, providing a rich flavor and a good source of healthy fats.
How to budget on this meal plan
Consider shopping at discount grocery stores and buying in bulk to cater to everyone's needs without overspending. Meal planning is essential to avoid food waste and ensure you use all ingredients efficiently. Preparing meals together can be a fun family activity that also helps cut down on dining out costs. Utilize leftovers for lunches or quick dinners to save both time and money.
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Extra tips
Any healthy snack ideas?
To keep the whole family happy and healthy, try these family-friendly Whole30 snacks:
- Apple slices with cinnamon
- Bell pepper strips with hummus
- Fruit kabobs with melon, grapes, and berries
- Almond butter stuffed dates
- Homemade guacamole with veggie sticks
- Chicken salad lettuce wraps
- Roasted chickpeas (if chickpeas are compliant for your family)
What should I drink on this meal plan?
For family hydration, water should be the primary beverage. Infused waters with fruits or herbs can make drinking water more appealing for kids. Herbal teas are a good option for a caffeine-free drink that the whole family can enjoy. Homemade vegetable or bone broth can also be a nutritious alternative.
How to get even more nutrients?
For families following the Whole30 meal plan for family, make sure each meal includes a variety of colorful vegetables. Use different cooking methods like roasting, grilling, and steaming to keep meals interesting and nutritious. Incorporate healthy fats from avocados, nuts, and seeds. Add homemade bone broth to soups and stews for extra nutrients.
Meal plan suggestion
Meal Plan for Whole30 Meal Plan for Family
Day 1
- Breakfast: Scrambled eggs with spinach and avocado
- Lunch: Grilled chicken breasts with roasted sweet potatoes and broccoli
- Dinner: Baked salmon fillets with green beans and carrots
- Snack: Apple slices with almond butter
Calories: 1500 Fat: 80g Carbs: 100g Protein: 120g
Day 2
- Breakfast: Chia seed pudding with coconut milk and strawberries
- Lunch: Turkey bacon salad with mixed greens, tomatoes, and lemon vinaigrette
- Dinner: Pork chops with roasted Brussels sprouts and cauliflower
- Snack: Blueberries and cashews
Calories: 1450 Fat: 78g Carbs: 110g Protein: 110g
Day 3
- Breakfast: Omelette with bell peppers, onions, and mushrooms
- Lunch: Ground beef lettuce wraps with avocado and lime
- Dinner: Grilled salmon with zucchini noodles and a side of green beans
- Snack: Beef jerky and almonds
Calories: 1500 Fat: 82g Carbs: 105g Protein: 115g
Day 4
- Breakfast: Sweet potato hash with eggs and kale
- Lunch: Tuna salad with mixed greens, tomatoes, and lemon dressing
- Dinner: Baked pork chops with roasted Brussels sprouts and carrots
- Snack: Apple slices with cashew butter
Calories: 1400 Fat: 75g Carbs: 100g Protein: 105g
Day 5
- Breakfast: Scrambled eggs with mushrooms and spinach
- Lunch: Chicken breast salad with mixed greens, bell peppers, and lemon vinaigrette
- Dinner: Ground turkey with roasted sweet potatoes and green beans
- Snack: Strawberries and almonds
Calories: 1450 Fat: 78g Carbs: 105g Protein: 110g
Day 6
- Breakfast: Chia seed pudding with coconut milk and blueberries
- Lunch: Pork chops with roasted broccoli and cauliflower
- Dinner: Grilled salmon with green beans and sweet potatoes
- Snack: Greek yogurt with blueberries
Calories: 1500 Fat: 80g Carbs: 110g Protein: 115g
Day 7
- Breakfast: Omelette with spinach, onions, and bell peppers
- Lunch: Ground beef stir-fry with broccoli, garlic, and green beans
- Dinner: Baked salmon with Brussels sprouts and sweet potatoes
- Snack: Carrot sticks with cashew butter
Calories: 1500 Fat: 80g Carbs: 105g Protein: 115g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Oct 1, 2024