Whole30 meal plan for women
Listonic team
Updated on Nov 27, 2024
Stay balanced and nourished with our Whole30 meal plan for women. Created to meet the nutritional needs of women, this plan includes a variety of wholesome meals that are easy to prepare. Enjoy delicious, healthy foods that support your well-being.
Meal plan grocery list
Meats
Chicken thighs
Turkey breast
Fish & seafood
Cod
Salmon
Shrimp
Tuna
Dairy & eggs
Eggs
Fresh grocery
Kale
Butternut squash
Strawberries
Sweet potatoes
Spinach
Broccoli
Avocado
Blueberries
Bell peppers
Zucchini
Carrots
Apples
Mixed greens
Brussels sprouts
Garlic
Tomatoes
Mushrooms
Cilantro
Basil
Asparagus
Radishes
Plant based
Almond butter
Coconut milk
Cashews
Sunflower seeds
Spices & sauces
Olive oil
Meal plan overview
The Whole30 meal plan for women offers balanced and nourishing meals tailored to women’s nutritional needs. This plan includes a variety of wholesome recipes that support overall health and well-being.
Enjoy delicious meals that are easy to prepare and full of nutrients. It’s a great way to ensure women get the nutrition they need to feel their best.
Foods to eat
Lean Proteins: Chicken, turkey, and fish for muscle and energy.
Fresh Vegetables: Spinach, kale, and bell peppers for vital nutrients.
Whole Fruits: Berries, apples, and oranges for natural sweetness.
Healthy Fats: Avocado, nuts, and seeds for balanced nutrition.
Eggs: A simple and nutritious choice for any meal.
✅Tip
Foods not to eat
Processed Foods: Avoid packaged snacks, frozen meals, and fast food.
Sugary Drinks: No sodas, fruit juices, or sweetened teas.
Dairy: No milk, cheese, or yogurt.
Grains: Avoid bread, pasta, and rice.
Legumes: No beans, lentils, or peanut butter.
Read more about key products
Main benefits
The Whole30 meal plan for women supports hormonal balance and reduces symptoms of PMS or menopause. It includes foods rich in vitamins and minerals essential for women’s health. This plan also promotes healthier skin and hair, enhancing natural beauty.
Recommended nutrient breakdown
Protein: 25%
Fat: 30%
Carbs: 35%
Fiber: 5%
Other: 5%
How to budget on this meal plan
Buy in-season produce and protein-rich foods in bulk to reduce costs. Make meal planning a priority to avoid unnecessary food purchases and waste. Preparing meals at home can help save money compared to dining out. Use affordable and versatile ingredients like eggs, beans, and leafy greens to create nutritious and cost-effective meals.
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Extra tips
Check out these balanced Whole30 snack ideas for women:
- Sliced peaches with coconut cream
- Spinach and avocado smoothie
- Berry salad with mint
- Celery sticks with almond butter
- Boiled eggs with paprika
- Cucumber slices with guacamole
- Roasted cauliflower florets
Women should aim to drink plenty of water throughout the day. Herbal teas such as chamomile or peppermint can be calming and help with digestion. Smoothies made with Whole30-compliant ingredients can be a nutritious option. Coconut water is also a great choice for natural electrolytes.
Women on the Whole30 meal plan for women can boost their nutrients by focusing on foods rich in iron and calcium. Include leafy greens, lean meats, and fish. Add seeds like chia and flax for omega-3 fatty acids. Incorporate berries and citrus fruits for their vitamin C and antioxidants.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with kale and avocado
- Lunch:Grilled chicken thighs with roasted butternut squash and spinach
- Dinner:Baked cod with Brussels sprouts and sweet potatoes
- Snack:Strawberries with almond butter
- Calories🔥: 1500Fat💧: 80gCarbs🌾: 110gProtein🥩: 100g
Day 2
- Breakfast:Chia seed pudding with coconut milk and blueberries
- Lunch:Turkey breast salad with mixed greens, bell peppers, and olive oil
- Dinner:Grilled salmon with asparagus and zucchini noodles
- Snack:Apple slices with cashews
- Calories🔥: 1550Fat💧: 85gCarbs🌾: 115gProtein🥩: 105g
Day 3
- Breakfast:Omelette with spinach, mushrooms, and tomatoes
- Lunch:Shrimp salad with mixed greens, avocado, and lemon dressing
- Dinner:Baked chicken thighs with roasted carrots and Brussels sprouts
- Snack:Blueberries with sunflower seeds
- Calories🔥: 1500Fat💧: 80gCarbs🌾: 110gProtein🥩: 100g
Day 4
- Breakfast:Smoothie with spinach, coconut milk, and blueberries
- Lunch:Tuna salad with mixed greens, bell peppers, and olive oil
- Dinner:Grilled turkey breast with roasted zucchini and butternut squash
- Snack:Radishes with almond butter
- Calories🔥: 1550Fat💧: 85gCarbs🌾: 115gProtein🥩: 105g
Day 5
- Breakfast:Scrambled eggs with kale and avocado
- Lunch:Grilled chicken thighs with roasted butternut squash and spinach
- Dinner:Baked cod with Brussels sprouts and sweet potatoes
- Snack:Strawberries with almond butter
- Calories🔥: 1500Fat💧: 80gCarbs🌾: 110gProtein🥩: 100g
Day 6
- Breakfast:Chia seed pudding with coconut milk and blueberries
- Lunch:Turkey breast salad with mixed greens, bell peppers, and olive oil
- Dinner:Grilled salmon with asparagus and zucchini noodles
- Snack:Apple slices with cashews
- Calories🔥: 1550Fat💧: 85gCarbs🌾: 115gProtein🥩: 105g
Day 7
- Breakfast:Omelette with spinach, mushrooms, and tomatoes
- Lunch:Shrimp salad with mixed greens, avocado, and lemon dressing
- Dinner:Baked chicken thighs with roasted carrots and Brussels sprouts
- Snack:Blueberries with sunflower seeds
- Calories🔥: 1500Fat💧: 80gCarbs🌾: 110gProtein🥩: 100g
Want to learn more?
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