Free meal plan
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
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
Scrambled eggs with bacon and spinach
Lunch options
Sausages and roasted vegetables
Chicken and bacon salad
Dinner options
Salmon with roasted potatoes and broccoli
Beef stew with roasted potatoes and brussels sprouts
1560 calories
69g net carbs
160g protein
227g fat
Vitamin B1
100 %
Vitamin B2
150 %
Vitamin B3
197 %
Vitamin B5
105 %
Vitamin B6
184 %
Vitamin B12
200 %
Biotine
80 %
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
Veg prep
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Scrambled eggs with bacon and spinach
Lunch options
Sausages and roasted vegetables
Chicken and bacon salad
Dinner options
Salmon with roasted potatoes and broccoli
Beef stew with roasted potatoes and brussels sprouts
Daily macros & nutrition
1560 calories
69g net carbs
160g protein
227g fat
Vitamin B1
100 %
Vitamin B2
150 %
Vitamin B3
197 %
Vitamin B5
105 %
Vitamin B6
184 %
Vitamin B12
200 %
Biotine
80 %
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
Veg prep
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
