Whole30 Meal Prep Plan
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Whole30 meal prep plan

30th September 2019

Calories, carbs, fat & protein breakdown

89% of your daily vitamins and minerals

Shopping list

Step-by-step instructions to cook everything in less than 2 hours

Ketogenic dishes in meal prep containers

Whole30 meal plan summary:

Time spent on meal prep day: 1.5h

Time spent daily to finalize meals: 5-10 minutes

Total number of days: 8 days of prepped food

Meals prepped: Every breakfast, lunch and dinner

Meal variantions: Alternating two different breakfast options, lunch options and dinner options

Lifestyle: Single. No dietary restrictions

Macros: ~1600cal/day, moderate carbohydrates

Breakfast

Whole30 breakfast of eggs, bacon and spinach

Scrambled eggs with bacon and spinach

Lunch options

Sausages and roasted vegetables

Sausages and roasted vegetables


Chicken and bacon salad

Chicken and bacon salad

Dinner options

Salmon with roasted potatoes and broccoli

Salmon with roasted potatoes and broccoli


Bolognese sauce with low carb pasta/zucchini noodles

Beef stew with roasted potatoes and brussels sprouts

Vegetables

200g (7 oz) peppers

200g (7 oz) onion

400g (14 oz) zucchini

400g (14 oz) eggplant

800g (14 oz) potatoes

400g (14 oz) brussels (fresh/frozen)

400g (14 oz) broccoli (fresh/frozen)

100g carrot (3.5 oz)

200g (7 oz) mushroom

400g (14 oz) lettuce

100g (3.5 oz) tomato

200g(7 oz) cucumber

800g (28 oz) spinach (fresh)

garlic

lemon

fresh herbs: parsley ect (optional)

Meat

200g (7 oz) sausage

400g (14 oz) salmon

400g (14 oz) diced/chucked beef (for stewing)

200g (7 oz) chicken

600g (21 oz) bacon

Other

olive oil

lard / coconut oil

16 large eggs (16x50g)

tomato paste

beef stock cube

salt & pepper

Italian/mixed herbs

rosemary dried/fresh

Instructions

Most meals in this whole30 meal prep are made using the oven which is great for efficiency. The beef stew can be made either in a slow cooker or on the stove top. We've provided instructions for both options. Move on from a step once no more active attention is required, such as when something is cooking or simmering.

Only prepare the salad ingredients when you intend to eat the salad. Keep any dressing separate until right before eating.

Equipment

  • scale
  • 1x saucepan measuring 2.4L (10 cups, 81 oz) OR a slow cooker
  • 1x small baking tray measuring A4 size of paper (13inch x 9 inch)
  • 2x large baking tray
  • cast iron/frying pan
  • steamer
  • chopping board & knife
  • Veg prep

     Vegetables being prepped

    1 Dice into large pieces: 200g of peppers, 100g of onion 400g of zucchini and 400g of eggplant. Place on a large baking tray

    2 Dice 100g of onion, 100g of carrot and 200g of mushrooms. Place into a slow cooker (or large saucepan)

    3 Cut 800g of clean potatoes into quarters. Place on a large baking tray

    4 Cut 400g of brussels sprouts in halves. Place on a small baking tray

    5 Chop 8 cloves of garlic. Set aside 2 cloves worth. Add the rest evenly into the slow cooker and the baking tray with the vegetables


    Beef stew

     Preparing beef stew

    Slow cooker instructions

    1 Place 400g (14 oz) of beef into the slow cooker with the onions, carrot and mushrooms

    2 Add 1/2 tsp of salt, ½ tsp of pepper, 1 tsp dried rosemary and 2 tbsp of tomato paste. Add 1 Beef stock cube and 2 cups of water. Stir

    3 Cover and let it cook on high for 4 hours or low for 6. Divide the cooked stew into four portions and freeze accordingly. Note: drizzle 1/2 tbsp of olive oil on each portion after reheating


     stove top instructions

    Stove top instructions

    1 Add 2 tbsp of olive oil into the saucepan with the onion, carrot and mushrooms. Cook for 10 minutes until softened

    2 Add 400g of diced beef and cook for 15 minutes

    3 Add 1 cup of beef stock, and 2 tbsp of tomato paste. Add 1/2 tsp of salt, ½ tsp of pepper, 1 tsp dried rosemary and stir

    4 Simmer on a low heat for 1h. Divide the cooked stew into four portions and freeze accordingly.
    The stew is served with a portion of roasted potatoes and brussels sprouts


    Roasted potatoes

    Roasted potatoes on a baking tray

    1 Pre-heat oven to 180c/360f

    2 Add 4 tbsp of lard or coconut oil into the baking tray with the potatoes

    3 Roast in the oven for 1 hour

    4 When done, season to taste with salt and pepper. Divide into eight portions. Keep four portions in the fridge and freeze the rest


    Roasted vegetables

     Vegetables on a roasting tray with sausages

    1 Add 4 tbsp of olive oil, ½ tsp salt, ¼ tsp pepper and 1 tbsp of italian herbs into the baking tray with the vegetables

    2 Place 400g (14 oz) of sausages into the same tray. The sausages can be left whole or cut into pieces

    3 Cook in the oven for 30-45 minutes. When done divide into four portions and freeze accordingly


    Roasted brussels sprouts

     Frozen brussels sprouts on a baking tray

    1 Drizzle 2 tbsp of olive oil on the brussels. Season with ½ tsp salt and ¼ tsp pepper

    2 Roast in the oven for 20 minutes (fresh brussels) or 45 min (frozen brussels)

    3 Divide into four portions and freeze accordingly


    Cook breakfast bacon

     Cooked bacon on a baking tray

    1 When there is room in the oven, add 400g (14 oz) of bacon on a baking tray and cook for 20-30 minutes until done

    2 Divide into 8 portions. Store two in the fridge and freeze the rest


    Chicken and bacon for the salad

     Chicken and bacon on a cast iron pan

    1 Slice 200g (7 oz) of chicken and 200g (7 oz) of bacon into strips

    2 Add 2 tbsp of olive oil into a frying/cast iron pan. Add the saved garlic and cook gently for a couple of minutes until fragrant

    3 Add the chicken and bacon. Add 1 tsp italian herbs and 1 tbsp lemon juice. Cook until done, about 15 minutes. Divide into four portions


    Panfried salmon

     Cast iron pan with garlic and thyme

    Note: leave salmon pinker by lowering the cooking time if you prefer it that way

    1 Crush a peeled clove of garlic with the back of a knife. Place into a frying/cast iron pan

    2 Add 1 tbsp of butter and 1 tsp thyme (optional). Heat on medium heat until fragrant


     Raw salmon cooking on a cast iron pan

    3 Lightly season all sides of the salmon (400g/14oz) with salt and pepper

    4 Add the salmon skin side up to the pan. Cook for 10 minutes until the fish has cooked about halfway


    Close up of salmon on a cast iron pan

    5 Flip the fish once it's about half way cooked. Looking from the side of the salmon, you'll be able to see how far long it is by the cooked line


     Pan-fried salmon on a cast iron pan

    6 Squeeze some lemon juice over the salmon
    7 Once the salmon is cooked, divide it into four portions.
    Store two portions in the fridge each with a serving of broccoli (100g/3.5oz) and a serving of roasted potatoes. Freeze the other two salmon portions


    Prepare salad

    Salad ingrediens on a chopping board

    Note: This only makes one portion of salad. Repeat when necessary

    1 Chop 25g of tomatoes, 50g of cucumber and 100g of lettuce

    2 Add a portion of the chicken and bacon

    3 Drizzle ½ tbsp of olive oil on top and dress with a squeeze of lemon. Store in the fridge


    Prepare breakfast

    Bacon, scrambled eggs and spinach

    Note: this only makes two portions. Repeat as necessary.

    1 Scramble 4 eggs into 2 tbsp of olive oil. Season to taste with salt and pepper

    2 Steam 200g (7 oz) of spinach until just wilted

    3 Divide the eggs and spinach into two portions. Add a portion of bacon to each. Drizzle 1 tbsp of olive oil on each portion

    You will be eating the same breakfast every day.

    Breakfast

    1 portion of scrambled eggs, bacon and spinach

    Prep needed:

    Make more as needed


    Lunch

    Alternate between lunch option 1 and 2.
    Make sure lunch is prepped the night before.

    Lunch option 1

    1 pulled sausages and roasted vegetables

    Lunch option 2

    Chicken bacon salad

    Prep needed:

    Add 1/2 tbsp of olive oil and squeeze of lemon juice

    Dinner

    Alternate between dinner option 1 and 2. After defrosting the roasted potatoes, re-warm them in the oven to get them crispy again

    Dinner option 1

    1 portion of salmon

    1 portion of roasted potatoes

    Prep needed:

    Add 100g (7 oz) of steamed broccoli

    Dinner option 2

    1 portion of beef stew

    1 portion of roasted potatoes

    1 portion of roasted brussels sprouts

    Prep needed:

    If you used a slow cooker to make the stew, add 1/2 tbsp of olive oil to the dish

    Checkout our guide on the best ways to store ingredients See more


    Yes, canned salmon is a cheaper alternative although it won't taste exactly the same.


    Try roasting all of the potatoes as well as the vegetables and sausages during the first meal prep. You can also make all of the stew.
    The salmon and the chicken bacon combination can be cooked during another meal prep.


    Recipes

    Breakfast

    Whole30 breakfast of eggs, bacon and spinach

    Scrambled eggs with bacon and spinach

    Lunch options

    Sausages and roasted vegetables

    Sausages and roasted vegetables


    Chicken and bacon salad

    Chicken and bacon salad

    Dinner options

    Salmon with roasted potatoes and broccoli

    Salmon with roasted potatoes and broccoli


    Bolognese sauce with low carb pasta/zucchini noodles

    Beef stew with roasted potatoes and brussels sprouts

    Daily macros & nutrition


    Grocery list

    Vegetables

    200g (7 oz) peppers

    200g (7 oz) onion

    400g (14 oz) zucchini

    400g (14 oz) eggplant

    800g (14 oz) potatoes

    400g (14 oz) brussels (fresh/frozen)

    400g (14 oz) broccoli (fresh/frozen)

    100g carrot (3.5 oz)

    200g (7 oz) mushroom

    400g (14 oz) lettuce

    100g (3.5 oz) tomato

    200g(7 oz) cucumber

    800g (28 oz) spinach (fresh)

    garlic

    lemon

    fresh herbs: parsley ect (optional)

    Meat

    200g (7 oz) sausage

    400g (14 oz) salmon

    400g (14 oz) diced/chucked beef (for stewing)

    200g (7 oz) chicken

    600g (21 oz) bacon

    Other

    olive oil

    lard / coconut oil

    16 large eggs (16x50g)

    tomato paste

    beef stock cube

    salt & pepper

    Italian/mixed herbs

    rosemary dried/fresh

    Instructions

    Most meals in this whole30 meal prep are made using the oven which is great for efficiency. The beef stew can be made either in a slow cooker or on the stove top. We've provided instructions for both options. Move on from a step once no more active attention is required, such as when something is cooking or simmering.

    Only prepare the salad ingredients when you intend to eat the salad. Keep any dressing separate until right before eating.

    Equipment

  • scale
  • 1x saucepan measuring 2.4L (10 cups, 81 oz) OR a slow cooker
  • 1x small baking tray measuring A4 size of paper (13inch x 9 inch)
  • 2x large baking tray
  • cast iron/frying pan
  • steamer
  • chopping board & knife
  • Veg prep

     Vegetables being prepped

    1 Dice into large pieces: 200g of peppers, 100g of onion 400g of zucchini and 400g of eggplant. Place on a large baking tray

    2 Dice 100g of onion, 100g of carrot and 200g of mushrooms. Place into a slow cooker (or large saucepan)

    3 Cut 800g of clean potatoes into quarters. Place on a large baking tray

    4 Cut 400g of brussels sprouts in halves. Place on a small baking tray

    5 Chop 8 cloves of garlic. Set aside 2 cloves worth. Add the rest evenly into the slow cooker and the baking tray with the vegetables


    Beef stew

     Preparing beef stew

    Slow cooker instructions

    1 Place 400g (14 oz) of beef into the slow cooker with the onions, carrot and mushrooms

    2 Add 1/2 tsp of salt, ½ tsp of pepper, 1 tsp dried rosemary and 2 tbsp of tomato paste. Add 1 Beef stock cube and 2 cups of water. Stir

    3 Cover and let it cook on high for 4 hours or low for 6. Divide the cooked stew into four portions and freeze accordingly. Note: drizzle 1/2 tbsp of olive oil on each portion after reheating


     stove top instructions

    Stove top instructions

    1 Add 2 tbsp of olive oil into the saucepan with the onion, carrot and mushrooms. Cook for 10 minutes until softened

    2 Add 400g of diced beef and cook for 15 minutes

    3 Add 1 cup of beef stock, and 2 tbsp of tomato paste. Add 1/2 tsp of salt, ½ tsp of pepper, 1 tsp dried rosemary and stir

    4 Simmer on a low heat for 1h. Divide the cooked stew into four portions and freeze accordingly.
    The stew is served with a portion of roasted potatoes and brussels sprouts


    Roasted potatoes

    Roasted potatoes on a baking tray

    1 Pre-heat oven to 180c/360f

    2 Add 4 tbsp of lard or coconut oil into the baking tray with the potatoes

    3 Roast in the oven for 1 hour

    4 When done, season to taste with salt and pepper. Divide into eight portions. Keep four portions in the fridge and freeze the rest


    Roasted vegetables

     Vegetables on a roasting tray with sausages

    1 Add 4 tbsp of olive oil, ½ tsp salt, ¼ tsp pepper and 1 tbsp of italian herbs into the baking tray with the vegetables

    2 Place 400g (14 oz) of sausages into the same tray. The sausages can be left whole or cut into pieces

    3 Cook in the oven for 30-45 minutes. When done divide into four portions and freeze accordingly


    Roasted brussels sprouts

     Frozen brussels sprouts on a baking tray

    1 Drizzle 2 tbsp of olive oil on the brussels. Season with ½ tsp salt and ¼ tsp pepper

    2 Roast in the oven for 20 minutes (fresh brussels) or 45 min (frozen brussels)

    3 Divide into four portions and freeze accordingly


    Cook breakfast bacon

     Cooked bacon on a baking tray

    1 When there is room in the oven, add 400g of bacon on a baking tray and cook for 20-30 minutes until done

    2 Divide into 8 portions. Store two in the fridge and freeze the rest


    Chicken and bacon for the salad

     Chicken and bacon on a cast iron pan

    1 Slice 200g (7 oz) of chicken and 200g (7 oz) of bacon into strips

    2 Add 2 tbsp of olive oil into a frying/cast iron pan. Add the saved garlic and cook gently for a couple of minutes until fragrant

    3 Add the chicken and bacon. Add 1 tsp italian herbs and 1 tbsp lemon juice. Cook until done, about 15 minutes. Divide into four portions


    Panfried salmon

     Cast iron pan with garlic and thyme

    Note: leave salmon pinker by lowering the cooking time if you prefer it that way

    1 Crush a peeled clove of garlic with the back of a knife. Place into a frying/cast iron pan

    2 Add 1 tbsp of butter and 1 tsp thyme (optional) Heat on medium heat until fragrant


     Raw salmon cooking on a cast iron pan

    3 Lightly season all sides of the salmon (400g/14oz) with salt and pepper

    4 Add the salmon, skin side up to the pan. Cook for 10 minutes until the fish has cooked about halfway


    Close up of salmon on a cast iron pan

    5 Flip the fish once it's about half way cooked. Looking from the side of the salmon, you'll be able to see how far long it is by the cooked line


     Pan-fried salmon on a cast iron pan

    6 Squeeze some lemon juice over the salmon
    7 Once the salmon is cooked, divide it into four portions.
    Store two portions in the fridge each with a serving of broccoli (100g/3.5oz) and a serving of roasted potatoes. Freeze the other two salmon portions


    Prepare salad

    Salad ingrediens on a chopping board

    Note: This only makes one portion of salad. Repeat when necessary

    1 Chop 25g of tomatoes, 50g of cucumber and 100g of lettuce

    2 Add a portion of the chicken and bacon

    3 Drizzle ½ tbsp of olive oil on top and dress with a squeeze of lemon. Store in the fridge


    Prepare breakfast

    Bacon, scrambled eggs and spinach

    Note: this only makes two portions. Repeat as necessary.

    1 Scramble 4 eggs into 2 tbsp of olive oil. Season to taste with salt and pepper

    2 Steam 200g (7 oz) of spinach until just wilted

    3 Divide the eggs and spinach into two portions. Add a portion of bacon to each. Drizzle 1 tbsp of olive oil on each portion


    Breakfast

    You will be eating the same breakfast every day.

    Breakfast

    1 portion of scrambled eggs, bacon and spinach

    Prep needed:

    Make more as needed


    Lunch

    Alternate between lunch option 1 and 2.
    Make sure lunch is prepped the night before.

    Lunch option 1

    1 pulled sausages and roasted vegetables

    Lunch option 2

    Chicken bacon salad

    Prep needed:

    Add 1/2 tbsp of olive oil and squeeze of lemon juice

    Dinner

    Alternate between dinner option 1 and 2. After defrosting the roasted potatoes, re-warm them in the oven to get them crispy again

    Dinner option 1

    1 portion of salmon

    1 portion of roasted potatoes

    Prep needed:

    Add 100g (7 oz) of steamed broccoli

    Dinner option 2

    1 portion of beef stew

    1 portion of roasted potatoes

    1 portion of roasted brussels sprouts

    Prep needed:

    If you used a slow cooker to make the stew, add 1/2 tbsp of olive oil to the dish

    FAQ

    Checkout our guide on the best ways to store ingredients Click here


    Yes, canned salmon is a cheaper alternative although it won't taste exactly the same.


    Try roasting all of the potatoes as well as the vegetables and sausages during the first meal prep. You can also make all of the stew.
    The salmon and the chicken bacon combination can be cooked during another meal prep.


    Whole30 dishes in meal prep containers

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