Meal plan grocery list
Chicken thighs
Cod
Eggs
Kale
Butternut squash
Almond butter
Strawberries
Olive oil
Cashews
Sweet potatoes
Spinach
Broccoli
Avocado
Blueberries
Coconut milk
Salmon
Bell peppers
Zucchini
Carrots
Apples
Mixed greens
Brussels sprouts
Garlic
Tomatoes
Turkey breast
Mushrooms
Cilantro
Basil
Shrimp
Asparagus
Tuna
Radishes
Sunflower seeds
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.
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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
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To enhance your Whole30 meal plan for women with nutrient-rich options and variety, consider these substitutions:
- For a different protein source, trout can replace salmon, offering a milder flavor with similar omega-3 content.
- To diversify your greens, watercress can replace spinach, providing more antioxidants and a peppery flavor.
- For an alternative healthy fat, hemp seeds can replace sunflower seeds, offering a complete protein with a different texture.
- To add variety to your vegetables, eggplant can replace zucchini, offering a unique texture and flavor while still being low in carbs.
- For a different fruit option, blackberries can replace strawberries, providing a similar antioxidant boost with a slightly different taste.
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
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
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
Meal Plan for Whole30 Meal Plan for Women
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: 1500 Fat: 80g Carbs: 110g Protein: 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: 1550 Fat: 85g Carbs: 115g Protein: 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: 1500 Fat: 80g Carbs: 110g Protein: 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: 1550 Fat: 85g Carbs: 115g Protein: 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: 1500 Fat: 80g Carbs: 110g Protein: 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: 1550 Fat: 85g Carbs: 115g Protein: 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: 1500 Fat: 80g Carbs: 110g Protein: 100g
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 Roxana Grabowska
- Published on Nov 27, 2024
- Updated on Nov 27, 2024