Whole30 Meal Plan - Whole30 Meals 5-Day Simple Eating Plan

Sep 27, 2026

Upload by Dipper

A five-day Whole30 meal plan organized by weekday, offering daily breakfast, lunch, and dinner ideas alongside multiple prep-friendly recipes. The plan includes egg bowls, egg muffins, chicken salad variations, spring roll bowls, sheet-pan meals, tuna salad with creamy cashew cilantro dressing, veggie hash, and turkey burger sweet potato sliders. It also provides step-by-step oven and boiling instructions plus sauce and dressing preparation guidance, along with pantry staples and storage tips for meal prep efficiency.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages6

Reading Time15 min

AccessFree to download

Monday

Breakfast

Lunch

Dinner

Tuesday

Breakfast

Lunch

Dinner

Wednesday

Breakfast

Lunch

Dinner

Thursday

Breakfast

Lunch

Dinner

Friday

Breakfast

Lunch

Dinner

MONDAY TUESDAY 5 day simple eating meal plan plus all Whole30 meals! Share what you make!@onebalancedlife WEDNESDAY Meal Prep Egg Bowls B R E A K F A S T Chicken Salad on greens and avocado L U N C H Spring Roll in a Bowl D I N N E R Meal Prep Egg Bowls B R E A K F A S T Chicken Salad lettuce cups L U N C H Sheet Pan Meal D I N N E R Egg Muffins B R E A K F A S T Meditteranean Tuna Salad wtih Veggies L U N C H Buffalo Turkey Burger Sweet Potato Sliders D I N N E R THURSDAY FRIDAY Egg Muffins B R E A K F A S T Meditteranean Tuna Salad on japanese sweet potato toast L U N C H Cauliflower Rice Burrito Bowls D I N N E R End of week Veggie Hash B R E A K F A S T Sweet Potato Toast with Avocado & HB egg + PB banana L U N C H Chicken nuggets & french fries D I N N E R Sweet potato toast: Preheat oven to 400 degrees. Cut sweet potato in half and then cut 1/4 slices on each side of the sweet potato. You should be able to get 2-4 slices depending on the size of the sweet potato. Lay on baking sheet and spray with avocado oil spray or drizzle with olive oil. Bake in the oven for 15-20 minutes on each side. Tip: look for a sweet potato that is round for even, thick slices. Hard-boiled eggs Fill up pan with water and get to a boil. Gently place eggs in boiling water. Set times for 12 minutes. Fill up another bowl with water and ice cubes. Place eggs into bowl and let sit for 1 minute or so. Store in the fridge for the week or assemble into meal prep egg bowls! Creamy Cashew Cilantro Dressing This sauce is perfect to prep ahead of time to use all week! It's delicious with the sheet pan meal but also great to drizzle on salads, use on sandwiches, etc. I love having sauces like this around to use to switch up meals throughout the week End of week Veggie Hash This is what I like to call the "clean out the fridge" meal. I generally will take any veggies that I have and saute them on the stove in a little olive oil, sea salt, pepper & garlic powder. Tip: if you're using sweet potato here, place it in the microwave for a minute before trying to saute. Pantry staples for a week of cooking: Avocado Oil Spray/Olive oil spray: I love the sprays for sheet pan meals, sweet potato toast, etc! Storage containers: some of my favorite are Pyrex or OXO to keep everything sealed and fresh Mayo made with avocado oil: I use this for some of my pre-made salads and to make dips! Homemade sauce or healthy dressing: I love to have either a sauce prepped for the week to throw on top of bowls or a healthy dressing. Some of my favorites are from Primal Kitchen Foods. Sea salt/pepper/Red pepper flakes/Garlic Powder: I use these spices daily around here! Cilantro: I love putting a fresh herb on meals! Share what you create! Tag on Instagram at @onebalancedlife Meal Prep Egg Bowls These are super easy to prep ahead of time and can easily be switched around based off what you like! Ingredients: Hardoiled eggs Avocado Mixed greens Berries Kraut Directions: Hardboil eggs by bringing a pot of water to boil. Add in eggs and set timer for 12 minutes. Place in a bowl of ice water for one minute before pealing. Add in greens, avocado, berries and kraut. 1. Egg Muffins Ingredients: 10 eggs 1/2 cup orange bell pepper 1/2 cup red bell pepper 2 1/2 chicken & apple sausage 1/4 cup chopped greens 1/4 cup chopped onion sea salt & pepper Directions: Mix all the eggs in one bowl. Add in equal amount of bell pepper, onion, greens & cooked chicken sausage in each muffin tin. Pour equal amount of egg mixture in each. Bake at 350 for 18-20 minutes. Serve with avocado, salsa. Share what you create! Tag on Instagram at @onebalancedlife Meditteranean Tuna Salad One Pan Meal with Creamy Cashew Cilantro Dressing Ingredients: 4 1/2 cups brussel sprouts, chopped 2 medium sweet potatoes 3 chicken sausages Avocado Oil Spray Sea salt/ pep

FAQs

What meals does the plan include for breakfast, lunch, and dinner across the week?

The schedule provides breakfast options like Meal Prep Egg Bowls and Egg Muffins, lunch ideas such as Chicken Salad lettuce cups and Spring Roll in a Bowl, and dinners including sheet pan meals and veggie hashes.

How do you make the sweet potato toast and eggs mentioned in the plan?

Sweet potato toast uses a preheated 400°F oven, sliced thick, sprayed with avocado oil or olive oil, baked 15–20 minutes per side. Hard-boiled eggs are boiled for 12 minutes, cooled in ice water for about 1 minute, and stored for meal prep.

What is the creamy cashew cilantro dressing used for?

The dressing is designed to be prepped ahead and used throughout the week, including drizzling on salads, adding to sandwiches, and pairing with the sheet pan meal and other bowl recipes.

Sep 27, 2026

Upload by Dipper