Whole30 meal plan for free

Updated on Oct 1, 2024

Start your Whole30 journey without breaking the bank with our Whole30 meal plan for free. Get access to delicious, wholesome recipes that help you stick to the plan without any extra costs. Eat healthy and save money at the same time.

Meal plan grocery list

Dry goods

Brown rice

Lentils

Cans & jars

Canned tuna

Canned tomatoes

Canned chickpeas

Canned salmon

Tomato paste

Meats

Chicken thighs

Ground turkey

Frozen

Frozen peas

Dairy & eggs

Eggs

Spices & sauces

Olive oil

Garlic

Fish & seafood

Canned tuna

Canned salmon

Fresh grocery

Carrots

Potatoes

Apples

Bananas

Cabbage

Spinach

Onions

Green beans

Sweet potatoes

Bell peppers

Zucchini

Broccoli

Lemons

Cucumbers

Oranges

Romaine lettuce

Celery

Plant based

Sunflower seeds

Chia seeds

Meal plan overview

The Whole30 meal plan for free allows you to enjoy all the benefits of Whole30 without any extra cost. With a focus on simple, accessible ingredients, this plan helps you eat healthily and reset your eating habits without breaking the bank.

This approach proves that you don’t need expensive foods to follow a nutritious diet. It’s all about making smart, cost-effective choices that support your overall well-being.

Whole30 meal plan for free exemplary product

Foods to eat

Seasonal Vegetables: Opt for affordable, in-season veggies like carrots, potatoes, and squash.
Inexpensive Proteins: Chicken thighs, ground turkey, and canned tuna are budget-friendly options.
Frozen Produce: Frozen fruits and vegetables can be cheaper and just as nutritious.
Eggs: A cost-effective source of protein and nutrients.
Bulk Nuts and Seeds: Buy almonds, sunflower seeds, and chia seeds in bulk to save money.

✅Tip

Make a habit of visiting local farmers' markets to find fresh, affordable produce that fits your Whole30 guidelines.

Foods not to eat

Expensive Cuts of Meat: Skip steaks and premium seafood to keep costs down.
Specialty Products: Avoid Whole30-branded snacks and pre-made meals.
Exotic Fruits and Vegetables: Skip out-of-season or imported produce.
Pre-packaged Foods: Avoid convenience foods which often cost more.
Alcohol: As with all Whole30 plans, alcohol is not allowed.

Join 20M+ smart shoppers worldwide

Main benefits

Following the Whole30 meal plan for free can significantly reduce your grocery bill by focusing on affordable, whole foods. It promotes creativity in the kitchen as you find new ways to prepare simple ingredients. This plan also encourages mindful eating, helping you make better food choices without extra cost.

Recommended nutrient breakdown

Protein: 30%

Fat: 30%

Carbs: 30%

Fiber: 5%

Other: 5%

How to budget on this meal plan

Maximize your budget by focusing on seasonal produce, which is often cheaper and fresher. Utilize store brands for staples like olive oil and canned goods. Grow your own herbs and veggies if possible, and take advantage of community gardens or local farm shares. Homemade meals and snacks are far more cost-effective than processed options.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Consider these cost-effective snack ideas:

Sliced cucumbers with homemade tahini
Baked zucchini chips
Deviled eggs
Banana with almond butter
Celery sticks with sunflower seed butter
Homemade trail mix with raisins, nuts, and seeds
Orange slices

Stick to water as your main beverage to keep costs down. Herbal teas made from bulk herbs are also an economical choice. Make your own flavored waters by adding slices of lemon, cucumber, or mint. If you need something warm, homemade broth can be a nutritious and cost-effective drink.

On the Whole30 meal plan for free, look for nutrient-dense foods that are budget-friendly. Buy in-season fruits and vegetables to save money and get fresher produce. Utilize affordable protein sources like canned tuna and eggs. Enhance nutrient intake with homemade broths and fermented foods like pickles and sauerkraut.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with onions and spinach
Lunch:Lentil soup with carrots and canned tomatoes
Dinner:Baked chicken thighs with roasted potatoes and green beans
Snack:Apple slices with almond butter
Calories🔥: 1350
Fat💧: 60g
Carbs🌾: 150g
Protein🥩: 90g

Day 2

Breakfast:Chia seed pudding with coconut milk and bananas
Lunch:Tuna salad with romaine lettuce and cucumbers
Dinner:Ground turkey stir-fry with bell peppers and zucchini
Snack:Carrot sticks with sunflower seeds
Calories🔥: 1400
Fat💧: 65g
Carbs🌾: 145g
Protein🥩: 95g

Day 3

Breakfast:Omelette with spinach and canned tomatoes
Lunch:Chicken thigh salad with mixed greens and lemon vinaigrette
Dinner:Lentil stew with sweet potatoes and carrots
Snack:Orange slices with almonds
Calories🔥: 1450
Fat💧: 70g
Carbs🌾: 140g
Protein🥩: 100g

Day 4

Breakfast:Smoothie with spinach, banana, and chia seeds
Lunch:Canned salmon salad with romaine lettuce and cucumbers
Dinner:Ground turkey with roasted sweet potatoes and broccoli
Snack:Apple slices with sunflower seeds
Calories🔥: 1400
Fat💧: 65g
Carbs🌾: 145g
Protein🥩: 95g

Day 5

Breakfast:Scrambled eggs with spinach and garlic
Lunch:Lentil and cabbage stew with carrots
Dinner:Baked chicken thighs with green beans and roasted potatoes
Snack:Celery sticks with almond butter
Calories🔥: 1450
Fat💧: 70g
Carbs🌾: 140g
Protein🥩: 100g

Day 6

Breakfast:Chia seed pudding with coconut milk and apples
Lunch:Tuna salad with mixed greens, cucumbers, and lemon
Dinner:Ground turkey stir-fry with bell peppers and zucchini
Snack:Orange slices with almonds
Calories🔥: 1400
Fat💧: 65g
Carbs🌾: 145g
Protein🥩: 95g

Day 7

Breakfast:Smoothie with spinach, banana, and chia seeds
Lunch:Canned salmon salad with romaine lettuce and cucumbers
Dinner:Baked chicken thighs with roasted sweet potatoes and green beans
Snack:Carrot sticks with sunflower seeds
Calories🔥: 1450
Fat💧: 70g
Carbs🌾: 140g
Protein🥩: 100g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a weight loss meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!