Keep it simple with these 18 delicious Whole30-friendly meals that are Dietitian-approved and can be made in a matter of minutes
Your Whole30 just got a whole lot simpler!
Committing to a Whole30 is very exciting but, at the same time, it can be really overwhelming. You’re embarking on a journey to better health that requires a great amount of time to learn the Whole30 rules, plan meals, prep foods, learn new kitchen skills, grocery shop and then you have to cook. Sometimes, you just don’t have time for all.of.that. I get it! Whether I’m Whole30’ing or not, there are days when the last thing I want to do is spend an hour cooking a meal. This is exactly why I do my best to fit in a weekend meal prep (like this one), so that my fridge is stocked with ready-to-eat Whole30-friendly foods. BUT what happens if I don’t have time for a weekend meal prep or it’s the end of the week and I’ve run out of what I’d prepared? Well, that’s when I whip up one of these 18 Easy Dietitian-Approved Whole30 Meals.
I want to help you become less overwhelmed and show you that you don’t have to spend endless hours in the kitchen during your Whole30 and beyond. I want to help you confidently crush your Whole30 and enjoy the journey to better health and food freedom! This is exactly why I’ve spent a great amount of time creating this post for you! Use these 18 meal ideas as your Whole30 go-to’s so that you can spend less time in the kitchen and more time doing the things you love.
Whether you’re Whole30’ing or not, these 18 Easy Dietitian-Approved Whole30 Meals are perfect for supporting and sustaining a healthy lifestyle.
Perfectly balanced meals that don’t require endless hours in the kitchen. That’s what I’m talkin’ about!
These 18 Easy Dietitian-Approved Whole30 Meals are well-balanced and will provide your body with what it needs to stay healthy, nourished and strong during the 30 days and beyond. Eating balanced is key for Whole30 success. The components of a balanced meal includes:
- An adequate amount of protein (4-6 oz.) from eggs, fish, poultry and meat
- A large serving of non-starchy veggies
- A source of healthy fats (no processed seed or vegetable oils allowed)
- May include a source of clean carbs such as fruit or starchy vegetables
For more a more detailed look at how to build a healthy Whole30 meal, check out the Whole30 Meal Template or give one of these 18 Whole30 meals a try! AND before you even begin a Whole30, be sure to grab yourself a copy and read the books, It Starts with Food and the Whole30 book so that you fully understand the program and the whys behind it.
Time saving tips for making meal time a breeze:
- Purchase pre-chopped or frozen veggies and/or always have prepped veggies in the fridge, ready for eating
- Purchase pre-cubed sweet potatoes and/or winter squash (fresh or frozen) or always have a container of cubed sweet potatoes and/or winter squash in the fridge ready for cooking
- While making your own mayo, dressings and condiments is great, there are many delicious pre-made Whole30 compliant options too that can help you save time. Examples include Primal Kitchen Mayo – Regular or Chipotle Lime, Primal Kitchen Ranch Dressing or Greek Vinaigrette.
- When cooking meals, always make enough for leftovers and if it’s freezer-friendly, freeze a couple of portions for easy meals in the future.
- Always have eggs and canned tuna or salmon on hand -they’re some of the easiest and most budget-friendly sources of quality protein you can get!
Save 10% on all Primal Kitchen products when you use coupon code REALFOODRDS at checkout
Are you a meal prep master? Share your tips for making meal time a breeze in the comments below!
18 Easy Dietitian-Approved Whole30 Meals
Below are photos I took of each of the 18 meals. These meals are Whole30 friendly, well-balanced, made with wholesome, real foods and easy to make. I’ve include the amount time it takes to prepare each meal but of course, this will vary depending on what you have prepped or pre-chopped and your skills in the kitchen. I’ve also included a brief description of how to make each meal but do what works for you! Just keep it simple. And while you can enjoy these meals during any part of the day, I placed them in the order as to when one would typically consume them. Morning meals/breakfast first, mid-day/lunch meals second and evening/dinner meals last.
I also want to note that several of the meals show fruit, but it is totally optional. The purpose is to show you that fruit can fit into your Whole30 and doesn’t have to be feared – so long as it’s not consumed to fight a made sugar craving. Fruit is a whole, real food that contains an abundance of nutrients and fiber. When enjoyed in a healthy and portioned manner, it can make for a great source of carbohydrates and nutrients during your Whole30 and beyond – especially if you’re an athlete or have a job that involves physical labor. However, if you find sugar to be highly addictive and having a little piece of fruit will send you into a downward spiral leaving you craving more of that sweet taste, then you may want to take a break from fruit for at least the first 2 weeks of your Whole30.
Alright, lets get to these meals already!18 Easy Dietitian-Approved Whole30 Meals to enjoy during your @Whole30 AND beyond! Click To Tweet
Open-face Veggie Omelet + Fruit of choice (10 minutes)
The perfect meal for anytime of the day. By all means, if you please, feel free to make it into a traditional omelet by folding it over. I choose to skip the flipping part – I’ve had too many #omeletfails as a result of adding too many veggies.
How to make: In a skillet over medium high heat, sauté 1-1 1/2 cups of veggies of choice, herbs and/or seasonings in 1-2 tsp. fat of choice (coconut oil, ghee, duck fat, avocado oil, etc.) until veggies are cooked through. Note: add greens last and cook for only a couple of minutes. Remove from pan and set aside. Add another 1 tsp. of fat to pan. Once fat is melted and hot, pour 2-3 whisked eggs into pan. Turn down to medium heat. As eggs start to set, add veggies evenly over the top of the eggs. Continue to cook until eggs are no longer runny. Carefully transfer to plate and top with avocado slices if desired.
Balanced Egg Scramble Bowl (10 minutes)
And if you have an omelet fail…for Pete’s sake, just make a scramble! No but really – egg scrambles are as easy as it gets.
How to make: In a skillet over medium-high heat, sauté 1/2 cup cubed sweet potatoes or potatoes (1/4-1/2 inch. cubes), in 1-2 tsp. fat of choice (coconut oil, ghee, duck fat, avocado oil, etc.) Note: potatoes are optional- if you’re really limited on time, skip the taters. Once potatoes are cooked through about half way, add 1 cup of veggies of choice, herbs and/or seasonings and continue to cook until veggies and potatoes are cooked to your liking. Note: add greens last with only a couple of minutes of cooking time left. Finally, whisk 2-3 eggs in a bowl and scramble away! Transfer to bowl and dash with Franks Red Hot Sauce for a little kick that’s what you like.
Fried Eggs severed over Sautéed Potatoes & Veggies (10 minutes)
You can’t go wrong with a couple of fried eggs over sautéed sweet taters and veggies. Serve with a small serving of fruit and/or a strip or two of Whole30 approved bacon if you wish.
How to make: In a skillet over medium-high heat, sauté 1/2 cup cubed sweet potatoes or potatoes (1/4-1/2 inch. cubes) in 1-2 tsp. fat of choice (coconut oil, ghee, duck fat, avocado oil, etc.) Once potatoes are cooked through about half way, add 1 cup of veggies of choice, herbs and/or seasonings and continue to cook until veggies and potatoes are cooked to your liking. Note: add greens last and cook for only a couple of minutes. Fry to eggs to your liking. Transfer sweet potato and veggie sauté to a plate and top with 2-3 fried eggs. Served with a small serving of fruit and/or a couple of slices of Whole30-approved bacon, if desired.
Whole30 recipe option: Sweet Potato Hash
Egg-free Veggie & Sweet Potato Hash (15 minutes)
An perfectly balanced, egg-free option for those who avoid eggs due to a sensitivity or allergy OR for those who just need something other than eggs for breakfast while on the Whole30. I love my eggs but sheeeesh!… not after 30 days straight of them! For more Whole30 Egg-free Breakfasts check-out this post.
How to make: In a skillet over medium-high heat, sauté 1/2 cup cubed sweet potatoes or potatoes (1/4-1/2 inch. cubes) in 1-2 tsp. fat of choice (coconut oil, ghee, duck fat, avocado oil, etc.) Once potatoes are cooked through about half way, add 1 cup of veggies of choice, herbs and/or seasonings and continue to cook until veggies and potatoes are cooked to liking. Note: add greens last and cook for only a couple of minutes. Meanwhile, in a separate pan, brown Whole30-approved sausage such as our favorites from Pederson’s Natural Farms (Italian, Breakfast, and Chorizo are all Whole30-approved). Combine the sausage with the veggies and potato hash. Transfer to plate and ENJOY!
Nutpods, shown in picture, is a dairy-free coffee cream that’s Whole30-approved. Yes, it does exist!
Whole30 Recipe option: Brussels Sprouts Sweet Potato Sausage Hash
Freestyle Egg Bake or Muffins + Fruit of choice (25 minutes)
A great way to use up those veggies in your fridge that have seen better days! The options with an Egg Bake are endless so get creative and use what you have on hand. Toss in some leftover meat for a little extra protein.
How to make: Preheat oven to 375°F. Grease a 9×9 inch baking dish with coconut oil or olive oil spray. Chop veggies of choice to equal 2-3 cups and place them in the baking dish. Add leftover meat, bacon, or sausage if you wish. Dash veggies with salt & pepper, herbs and seasoning. Crack 8-10 eggs in to a medium bowl, add a splash of water and a squeeze of lemon juice and whisk. Pour eggs over veggies. Bake for 18-22 minutes or until the center is cooked through and set. If bake starts to brown on top, cover with foil. Remove from oven and slice into 4 servings. Serve with a few avocado slices on top if you wish. For muffins – reduce baking time to 12-15 minutes.
Egg-bake in photos was made with Pederson’s Natural Farms Whole30-approved No Sugar Petite Ham.
Whole30 recipe option: Sweet Potato Turkey Sausage Egg Bake
Freestyle Salad (10 minutes)
This is a clean out the fridge kind of a salad. The best kind! And like the Freestyle Egg Bake, it’s your chance to get creative and use what you have on hand.
How to make: On a plate or salad bowl combine greens + chopped veggies of choice, 4-6 oz. of protein, healthy fats such as avocado, olives, seeds, or nuts. Drizzle with olive oil & freshly squeeze lemon juice or with a Whole30-compliant dressing such as Primal Kitchen Ranch Dressing or Greek Vinaigrette (pictured).
Tuna or Salmon Salad Lettuce Wrap + Fruit of choice (10 minutes)
Canned tuna and salmon are the easiest source of quality protein that’s Whole30 Approved. Stock your pantry so that when time is not in your favor you can whip up a tasty tuna or salmon salad. Tuck it into a lettuce wrap or serve it on a bed of greens and make a Freestyle Salad.
How to make: In a bowl mix together 1 can of compliant tuna or salmon, 2-3 Tbsp. of Whole30-compliant mayo such as Primal Kitchen, minced onion, minced celery, juice of half a lemon, 1/2 tsp. dried dill, and a dash of salt and pepper. Tuck into lettuce wraps or serve on top of a bed of greens.
Whole30 recipe option: 5 minute Tuna or Salmon Salad Wrap
BLT Avocado Chicken Lettuce Wrap + Fruit of choice (10 minutes)
Because you can never go wrong with a good BLT! Add some chicken for extra protein and a few slices of avocado for a dose of healthy fat. Serve with a small side of your favorite fruit.
How to make: In a large leaf of your favorite greens (pictured kale leaf), layer tomatoes, chicken, Whole30-compliant bacon (Pictured: Pederson’s Natural Farms Uncured Hickory Smoked Bacon), and avocado. Serve with a side of Whole30-compliant mayo such as Primal Kitchen.
Deli Plate (10 minutes)
It’s like an adult lunchable but much, much healthier and Whole30-compliant. Balanced with quality protein, healthy fats, and clean carbs. Pretty much a win-win!
How to make: Fill your plate with combo of hard boiled eggs, Whole30-compliant deli meat (such as Applegate Roast Beef) or ham cubes (Pictured: Pederson’s Natural Farms No Sugar Petite Ham) or leftover meat, veggie sticks with Whole30-compliant ranch dip or guacamole, and a side of fruit. Easy peasy!
Curried Tuna Salad Stuffed Avocado + Fruit of choice (10 minutes)
A lot of creaminess and deliciousness going on here! Loaded with healthy fats and protein, this meal will surely fill you up.
How to make: Make your favorite tuna, salmon, chicken or egg-salad and add a few shakes of curry powder before stuffing into an avocado half. Serve with some raw veggies and a side of fruit if you wish.
Veggie Avocado Deli Meat Wraps + Fruit of choice (10 minutes)
A meal that’s kid- and adult-friendly! Whole30-compliant deli meat is wrapped around crisp veggies and served with side of Whole30-compliant ranch for a some dipping fun. Need a little extra protein other than what the deli-meat provides? Add a hard boiled egg or two to your plate.
How to make: Slice veggies of choice into skinny sticks. Place two slice of of thin Whole30 compliant deli-meat (such as Applegate Roast Beef or check with your grocery stores deli for one that is compliant) on a plate. On one side place, veggie sticks and avocado slices. Carefully roll up tightly. Serve with Whole30-compliant ranch.
Spaghetti Meat Sauce over Zoodles & Greens (15 minutes)
Meat sauce made with Wh0le30-compliant spaghetti sauce and served over zucchini noodles and greens makes for one super simple, hearty Whole30 meal.
How to make: In a skillet on medium high heat, brown ground meat of choice. Once browned, add Whole30-compliant pasta sauce (I use one from Muir Glen – No sugar added) and heat through. Serve over zucchini noodles and/or greens. If you don’t have zucchini on hand, just serve it over a bed of greens. You could also serve over spaghetti squash for an even heartier meal.
Taco Salad Bowl + Sautéed Plantains (15 minutes)
This isn’t just any ol’ salad! In fact, it may be one of the best salads you’ll ever make and will likely become a menu staple during your Whole30 and beyond. Hearty enough to be hubby-approved. Served with sautéed plantains for a quality source of carbs. Made with a homemade Whole30-compliant taco seasoning. Recipe below.
How to make: In a skillet over medium-high heat, brown ground meat of choice. Once browned, add taco seasoning and 1/2 cup water per pound of meat. Simmer until liquid is absorbed. For Plantains: Place a skillet over medium-high heat and add 1 tbsp. of coconut oil. Once oil is hot, add slices of plantains. Cook on each side for 3-5 minutes or until golden brown and add a pinch of sea salt. Assemble salad, top with Whole30-compliant toppings and enjoy!
Homemade Taco Seasoning (makes enough for 2 1/2-3 lbs. of meat): 1 1/2 Tbsp. chili powder, 2 tsp. ground cumin, 1 1/2 tsp. garlic powder, 1 1/2 tsp. onion powder (or 2 Tbsp. dried onion flakes), 1 tsp. dried oregano, 2 tsp. sea salt, 1/4 tsp. paprika, 1/4-1/2 tsp. cayenne (optional)
Topping ideas: diced bell peppers, jalapeños, onion, tomatoes, zucchini, carrots, olives, avocado or guac, cilantro, salsa and lime wedges.
Simple Stir-fry on Cauli-rice (25 minutes)
Stir-fries are a great way to add variety to your plate. Whenever I’m feeling stuck in a rut with my food choices, I’ll make a stir-fry. The options are endless! Serve it over cauli-rice for a delicious Whole30 meal. You can find cauli-rice at most grocery stores in the freezer or produce section.
How to make: In a skillet over medium-high heat, stir-fry sliced meat of choice (steak, chicken, pork) in a small amount of fat, then set aside. In the same pan stir-fry veggies of choice, herbs and/or seasonings such as ginger, garlic powder, onion powder, curry powder, etc., in fat of choice (coconut oil, ghee, duck fat, avocado oil, etc.) until veggies are cooked through. Note: I always add greens last and cook for only a couple of minutes. Once cooked to your liking, add meat. Turn heat to high, add coconut aminos and stir-fry for 1-2 minutes long. For cauli-rice: In a skillet over medium-high heat, heat a little coconut oil. Add cauli-rice and sauté until tender. Cooking time will very depending on if the cauli-rice is fresh or frozen. Serve stir-fry over cauli-rice and top with sesame seeds and few cashews or almonds. Drizzle with additional coconut aminos for more flavor.
Time saving tip: Cook veggies in a separate pan while meat is cooking or use leftover meat.
Whole30 recipe options: How to Make Cauliflower Rice
Ground Meat Veggie Skillet (aka: Warm Salad) (20 minutes)
If you’re Whole30’ing in the cooler months, salads might not be exactly what you want. I make this Ground Meat Veggie Skillet about once a week- it’s kind of like a salad but warm! Leftovers taste great!
How to make: In a skillet over medium-high heat, sauté cubed sweet potatoes or potatoes (1/4-1/2 inch. cubes) in fat of choice(coconut oil, ghee, duck fat, avocado oil, etc.) Note: potatoes are optional– if you’re really limited on time, skip the taters). Once potatoes are cooked through about half way, add veggies of choice, herbs and/or seasonings and continue to cook until veggies and potatoes are cooked to your liking. Note: I always add greens last and cook for only a couple of minutes. Meanwhile, in a separate pan, brown ground meat. Once browned, add meat to veggies and combine. Transfer to a plate to serve and drizzle with oil or Whole30-compliant dressing or sauce if you wish. Primal Kitchen Ranch Dressing shown in picture.
BYO Whole30 Burger + Sautéed Plantains (25 minutes)
Start a build-your-own burger night once every couple of weeks. You can get creative with toppings and offer something to please the entire family. Serve with sautéed plantains or roasted sweet potatoes for a healthy carb addition.
How to make: Form ground meat into patties. Grill or pan-fry to your liking. Build your own Whole30 Burger with compliant toppings. For Plantains: Place a skillet over medium-high heat and add 1 Tbsp. of coconut oil. Once oil is hot, add slices of plantains. Cook on each side for 3-5 minutes or until golden brown and add a pinch of sea salt.
Whole30 recipe option: Butternut Squash Home Fries
One Pan Wonder (30 minutes)
One pan wonders just might be the best things ever. Everything you need is right in one dish – quality protein, healthy fats, veggies, and clean carbs! AND best of all, kitchen clean-up is quick!
How to make: Preheat oven to 400°F. Place veggies of choice on a sheet plan, season and drizzle with oil and toss to coat. Top with chicken thighs. Season with salt, pepper and herbs (I like thyme and rosemary). Bake in the oven for 20-25 minutes or until chicken is cooked through.
Balanced Whole30 Meal (15-30 minutes)
When in doubt, go with this meal! Quality protein, heathy fats, lots of veggies and a starchy carb (or you could just go with a double serving of veggies).
How to make: You’re on your own here 🙂 Choose a quality meat, veggies roasted in healthy fats, and a starchy carb if you wish. This plate includes pan-seared salmon, roasted Brussels sprouts, and butternut squash mash with ghee.
And that’s a wrap – 18 Easy Dietitian-Approved Whole30 Meals! Healthy and well-balanced meals that will help you crush your Whole30 and beyond. That’s right, whether you’re doing a Whole30 or not, these meals are perfect for supporting and sustaining a healthy life.
I hope you found this visual post helpful and that you were able to find a few new meal ideas to try! I want you to know that eating wholesomely doesn’t have to be a daunting task and doesn’t have to require endless hours in the kitchen. No way! If that were the case, I’d probably be hitting up the DQ drive thru on a regular basis..okay maybe not but you get the point! With just a few simple ingredients, you can have a balanced and nourishing meal made in a matter of minutes. Less time in the kitchen means more time doing what you love!
Hungry for more meal inspiration? Check-out Real Plans! An online meal planning service that’s highly customizable to fit your preferences and offers a Whole30 option too!
Comment below with your favorite super simple Whole30 meal idea to add to the list! And if you liked this post and want to see more of our eats and meal inspiration join our Private Facebook group where we can Whole30 together!
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