Whole30 Week 4 Meal Plan + Grocery List

Oh hey, friends! It's finally Saturday! I am officially on day 20 of my Whole30! The thing about the Whole30 for me is that it always seems like the 30 days are taking forever to go by and then bam it's day 20 and I basically only have a week left. It's crazy.

This past week of Whole30 has been really challenging for me and it took me a little while to figure out exactly why. The first two weeks felt easy and I have never felt hungry, but this past week I was a lot hungrier than usual and felt like I couldn't get on top of it. So, I decided to plug my food into MyFitnessPal to see if I was eating enough. I hadn't done this the first two weeks because I was never hungry so I didn't feel like there was any need, but when I entered a few of my meals for the last few days it was clear that I hadn't been eating enough. I was especially low on healthy fat which really made sense. Healthy fats like avocado, coconut, and nut butters are all very satiating and help keep you fuller longer. So, I added some extra fat to my meals and immediately felt better! It was another great reminder to make sure I continue to listen to my body. If you're eating healthy and still feeling hungry all of the time, you may need to increase your intake of a certain kind of food or your calories overall. 

This week's meal plan is full of fun and EASY recipes for you to choose from! I'm especially excited to try the Chipotle Burrito Bowls! If you're already a newsletter subscriber, you received a FREE printable version of your weekly meal plan + grocery list in your inbox! If you haven't subscribed, it's not too late! Just scroll to the bottom of this post, subscribe, and get your Whole30 compliant meal plan, grocery list, and meal prep tips! 

As always, if you cook from this week's meal plan I want to see what you're making! Tag me on Instagram and Facebook! Better yet, join the All the Healthy Things Tribeand keep us all updated about what you're doing in the kitchen! As usual, I'll be sharing what I'm make next week over on my Instagram account so go ahead and follow @allthehealthythings if you're curious! 

Are you enjoying these meal plans? Would you like to see more of them? Is there something else you'd like for me to include? Leave me a comment, below, or send me an email at ashlea@allthehealthythings.com! I LOVE feedback and I want to know if the information I'm providing is helping you in any way, so please reach out and say "hey"!

Meals for the Week

Breakfast

Lunch/Dinner

Grocery List

Protein

  • Boneless skin less chicken breast (1 pound)

  • Boneless skin less chicken thighs (2 pounds)

  • Salmon (4-6oz per person)

  • Flank steak (1.5 pounds)

  • Shrimp (1 pound)

  • Whole30 compliant bacon

Fruits/Vegetables

  • Sweet potato (l large)

  • Onion (2)

  • Red bell pepper (3)

  • Green bell pepper (2)

  • Yellow bell pepper (1)

  • Garlic

  • Mushrooms (1 cup)

  • Spinach (2 cups)

  • Jalapeno (2)

  • Red onion (2)

  • Tomatoes (3)

  • Cabbage (green or purple)

  • Kale (4 cups)

  • Celery (enough for 1 cup)

  • Shredded carrots (3 cups)

  • Cilantro

  • Cauliflower rice (1 bag)

  • Green onions

  • Avocado

  • Bananas

  • Frozen cherries or berries

  • Orange (2)

  • Lime (6)

Spices

  • Chili powder

  • Cayenne pepper

  • Paprika

  • Garlic powder

  • Onion powder

  • Garlic powder

  • Cumin

Pantry/Fridge Staples

  • Coconut aminos

  • Tomato paste

  • Dijon mustard

  • Rice wine vinegar

  • Sesame oil

  • Slivered almonds

  • Bone broth

  • Whole30 compliant mayo

  • Apple cider vinegar

  • Dates

  • Almond butter

  • Unsweetened coconut flakes

  • Chia seeds

  • Whole30 compliant almond/coconut milk

Sample Meal Plan

Monday

  • Breakfast: Sweet Potato Hash

  • Lunch: Paleo Chinese Chicken Salad

  • Dinner: Marinated Flank Steak

Tuesday

  • Breakfast: Chia Seed Pudding

  • Lunch: Marinated Flank Steak

  • Dinner: Lime and Garlic Salmon

Wednesday

  • Breakfast: Sweet Potato Hash

  • Lunch: Paleo Chinese Chicken Salad

  • Dinner: Copycat Chipotle Chicken Burrito Bowls

Thursday

  • Breakfast: Chia Seed Pudding

  • Lunch: Copycat Chipotle Chicken Burrito Bowls

  • Dinner: Shrimp Fajita Sheet Pan Dinner

Friday

  • Breakfast: Leftover chia seed pudding + sweet potato hash

  • Lunch: Leftover Shrimp Fajitas

  • Dinner: Congrats! You made it a whole week without eating out! Use up any leftovers or treat yourself to a night out!

Weekend Prep Tips

  1. Make the Sweet Potato Hash and prep your Chia Pudding for the week on Sunday.

  2. Cook your chicken thighs in the crockpot on Sunday for the Paleo Chinese Chicken Salad.

  3. Put your flank steak in the marinade on Sunday.