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If you’ve never tried the Whole30 diet before, it can be a little daunting. No dairy, no sugar, and no sweets for thirty days – sounds like no fun!
It can be hard to find meal prep when you aren’t used to eating like this.
We’ve compiled a list of Whole30 meal prep ideas you can make for breakfast, lunch and dinner that’ll satisfy all of your cravings. All of these meals can be prepped ahead of time too, meaning they can be taken for breakfast, lunch or dinner on the go!
Our mission is to help you learn how to meal prep and find cheap meal prep recipes so that you can save time and money and get back to doing what you love! I suggest having a look at some of these helpful meal planning apps to help you save time planning.
Meal Prepping on Whole30: Your Questions Answered!
What can you eat on Whole30?
There are so many different foods that you can eat and meal prep for whole30! The whole30 diet is built around meat, poultry, fish, vegetables, fruit and healthy fats. You’ll cut out sugar, dairy, and most processed foods.
Can you meal prep on Whole30?
Yes! It is incredibly easy to meal prep on whole30. You just need to know what recipes are good, which is why we’ve put together this list of whole30 meal prep recipes to help you.
How do you meal plan on Whole30?
Meal planning on whole30 isn’t any different than other meal plans. Pick out recipes for breakfast, lunch, and dinner and create a grocery list of all the ingredients that you’ll need. Make sure to plan on some Whole30 friendly snack options and try to create some variety in what you’re eating.
Whole30 Meal Prep Tips
We know that meal prepping can be tough when you’re just getting started, especially when you are following a diet like Whole30! Here are our best Whole30 meal prep tips:
1. Plan out some whole30 snacks that you know you’ll love! If you aren’t used to eating whole foods all the time, you may want to plan on some snacks that might be more of a treat.
2. Start small with your meal prep. You probably don’t want to try to cook a whole week’s worth of food the first day you meal prep. If you are testing out new recipes, make sure to make a normal sized batch before doubling or tripling the ingredients.
3. Aim for variety! It is easy to get bored of eating healthy foods, so plan on switching up your vegetables and meat choices to keep things tasting fresh. You can also change up the way you prepare (grilling vs crockpot) or the way you season/marinade your foods.
4. Find ingredient overlaps. This is one of our best meal prep tips! Vegetables like bell peppers and onions can go great with mexican style fajitas or in an asian stir fry.
5. Store in good containers. We recommend using glass storage containers because they are air-tight, microwavable, and dishwasher safe.
51 Whole30 Meal Prep Recipes to Make Ahead
These Whole30 meal prep recipe ideas will save you time, money, and effort while making sure you’re staying Whole30 compliant when you eat. You definitely have to give these Whole30 meal prep recipes a try!
Whole30 Meal Prep Ideas for Lunch
This Whole30 quinoa and Mediterranean roasted veggie recipe is super healthy and delicious! Its packed with healthy nutrition and super low in saturated fat. It takes 30 minutes to make and only uses a handful of ingredients. This is my go to for lunch prep!
Air fryer turkey burgers are my go-to for a healthy and delicious burger. They are super lean, containing minimal fat, and are perfect for low-calorie meal prep.
These air fry turkey burgers are freezer-friendly, making them great to cook in batches and have later in the month.
This tasty curry vegetable stir fry uses zucchini noodles, making it perfect for low-carb, Whole30, or Paleo diets. This vegetable stir fry uses a tasty curried coconut sauce that adds depth and aroma to the recipe.
If you are a huge fan of sweet potatoes, I will suggest you try this delicious sweet potato dish. This easy to make Whole30 meal prep breakfast requires only 3 ingredients and is loaded with healthy fats, proteins, and is naturally sweet.
If you love avocado toast, you’ll love this Whole30 inspired dish that’s a clever recreation of it. Thick sliced sweet potato is baked until soft and golden brown, then topped with mashed avocados and soft-boiled eggs.
It’s the perfect breakfast meal for a busy schedule. It’s a meal prep idea perfect for students and working professional!
Are you tired of boring old scrambled eggs? Then this casserole dish will rock your mornings. Filled with sausage, eggs, spinach and mushrooms, this healthy breakfast is light, flavorful and will keep you full all morning.
This savory scramble can be prepared for a busy work week. It’s also a great Sunday dinner idea if you want to meal prep on Sundays!
This is probably about as close to pizza as you can get when you’re doing Whole30. It’s totally customizable, so you can add all of your favorite pizza toppings, and it’s so good, you could eat this for breakfast every day and not get tired of it. Just make sure to use a sauce without any added sugar or sweetener.
People don’t typically consider meatballs a breakfast food, but that’s about to change after you try this recipe. Spiced with sage, garlic powder, parsley and rosemary, these sausage balls make a great breakfast appetizer.
For a more complete breakfast, pair with chopped sweet potatoes and a fried egg.
These potato boats can be filled with eggs, bacon, meatballs, avocado – anything you want! It’s an easy to make Whole30 meal prep recipe that requires just a few cheap ingredients and a little creativity.
Most people have probably never baked an avocado, but it works surprisingly well in this recipe. Just scoop out some avocado, crack an egg in it and bake for 12 to 14 minutes in an oven set to 425.
Some topping ideas are chopped bacon, sun-dried tomatoes, green onions, hot sauce and pico de gallo.
This is the perfect Whole30 meal prep breakfast recipe for busy mornings. Simply throw these together the night before and you have breakfast ready for all week! Sweet potatoes, sausage, veggies and egg combine to make a tasty, satisfying breakfast you’ll want every morning.
Yes, you can have a burger for breakfast. Served on a bed of spinach and topped with sauerkraut, olives, avocado, bacon and an egg, this is like having a southwest burger for breakfast – just without the bun.
Serve this dish with chopped sweet potatoes and arugula for a more Whole30 compliant breakfast.
If you love savory breakfasts, then this Whole30 friendly breakfast bowl is the perfect choice. Loaded with bacon, eggs, avocado and plantains, this bowl has enough protein and healthy fats to keep you going all morning. It’s perfect for the entire family and requires a few common ingredients that you’ll likely already have on hand.
This delicious breakfast hash is Whole30, paleo, and vegan, and is packed with flavor. It takes only 30 minutes to cook, making it an easy morning breakfast for anyone. If you want to boost the protein in this delicious bowl, you could add an egg or chopped up avocado.
There are those mornings when you are simply pressed for time and can barely grab what you need and get out the door – that’s where these apple almond butter bars come in handy.
This Whole30 meal prep recipe feels more like a treat than a breakfast, and because it makes 16 bars, you can have it as a healthy breakfast or snack multiple times a week.
Steak and eggs are a classic breakfast dish that just so happens to be Whole30 friendly. You can serve this recipe with sweet potato fries to make it a complete meal.
I’ll admit that I have a zoodle obsession. They make such a great substitute for noodles, and are packed with fiber and nutrients. This breakfast bowl is a great excuse to eat breakfast the whole day. This breakfast bowl is an amazing way to start (or continue!) your day.
This Whole30 meal prep recipe will brighten anyone’s mornings. The taste is so sweet you won’t believe there is no added sugar. It’s also loaded with vitamin A, potassium, and fiber, which will keep you full all day.
The best part is that it requires only three ingredients to prepare – sweet potatoes, applesauce and salt.
These Whole30 breakfast muffins are the perfect choice for a busy work week. They are filled with your choice of veggies and protein, are easily customizable, and cook in just 20 minutes. Take a couple of these bad boys to work in the morning and you’ll be full till lunch.
This is an awesome, Mexican inspired Whole30 breakfast meal prep dish. It looks so pretty, and is filled with juicy chunks of turkey sausage, eggs and sweet potatoes. Top with avocado to make them even creamier and more delicious! If you want more breakfast ideas, you can try one of our favorite egg-free breakfasts!
Whole30 Meal Prep Recipes for Lunch
The chipotle seasoning and avocado aioli in these lettuce wraps is so decadent, you won’t believe these are Whole30 compliant – but they totally are.
This Whole30 lunch meal prep recipe is perfect for any lunchtime. Preparing this dish at home will save you money that you would have used in an Asian takeaway or restaurant. You can add any veggies or protein to your desired liking.
Lettuce wraps are a great way to satisfy your taco cravings without having to use a tortilla. Filled with sauteed onions, chopped carrots, cilantro and a thai sauce, these lettuce wraps are the ultimate light lunch that the whole family will love.
This meat and veggie combo is a great lunch idea for any working professional as it’s filled with whole food goodness and comes together super quick. Simply layer everything on a kabob and cook the night before and you’ve got an easy lunch or dinner for the rest of the week. It’s easy to make and requires a few ingredients.
Salmon is a protein packed meat that has many amazing health benefits, including being high in omega-3s, potassium and B vitamins, making it a great lunch. These burgers will keep you full and active for the entire afternoon. The avocado garlic sauce adds an amazing flavor to this already tasty dish. And because these use canned salmon over fresh, they can be thrown together pretty quick!
This three ingredient recipe is friendly to your budget and time. With just three ingredients needed to make these skewers (technically two because one is optional!), you can make these practically whenever the mood strikes.
You can add these chicken skewers to a salad and enjoy them for a pleasant lunch, or serve them with grilled vegetables to punch up the health factor even more.
These fat meatballs may have an odd color, but that doesn’t mean they’re unappealing – it’s because they have a full serving of vegetables due to the chard and mint. Serve them with a bowl of zoodles (zucchini noodles) to make this dish even healthier.
Tip: Omit the feta cheese in order to make this Whole30 compliant.
This venison chilli is quick to prep, taking just 15 minutes. It has a range of delicious spices giving you tasty, smokey flavors. This recipe is keto, paleo and each portion only contains 303 calories so it’s perfect for a wide range of diets.
Who says you can’t get a little decadent from time to time and still follow Whole30? Sweet potato fries, beef, creamy ranch sauce, bacon, avocado and even a fried egg come together to recreate one of America’s favorite side dishes but in a healthy and satisfying Whole30 way.
It’s the perfect Whole30 approved game-day snack! If you like this one, be sure to check out our list of ground beef recipes!
Most Whole30 chicken salads rely on mayonnaise for their flavor, but this chicken salad takes a turn south of the border and uses avocado and traditional Mexican spices to ramp up the flavor.
It makes four servings and is easily doubled, so you’ll have lunch to pack all week!
If you’re a fan of big, juicy burgers then you are going to love this recipe. It’s tender, hot and packed with flavor. Although there are some great burger recipes out there, most aren’t Whole30 friendly – satisfy that burger craving with one that is here.
This recipe feels more like a chunky stew than a soup. This could be because of the ground turkey and hearty veggies. This recipe involves a bit more chopping and simmering than usual, making this recipe the perfect weekend dish.
Tip: The recipe calls for chicken stock, but that’s not Whole30 approved.
Are you struggling with preparing tasty meals without using sugar or dairy? This is where Asian flavors can be of help. Using herbs like lemongrass and coriander and condiments like soy sauce and sesame oil can add a lot of flavor and variety to your dishes, making it easier to stay on track.
This dish in particular is so good, you may find yourself coming back to it long after you’re done with the Whole30 diet.
Using sharp red onions and creamy avocado chunks gives this salad a great flavor. Simply combine the ingredients together after minimal prep and dinner’s already done. The ingredients used to prepare this salad are light but packed with nutrients.
Tip: Use pre boiled shrimp to prepare this salad – that takes this meal from stove to table in just 15 minutes.
Now you can have Taco Tuesday in the palm of your hand with this taco salad. It combines everything you love about tacos but makes it Whole30 compliant and easily portable. With taco meat, seasoning and fresh veggies, this salad is so delicious, there’s no need for a dressing.
This is the kind of dish you prepare if you are on a tight schedule but want a hot meal. This tasty meal only contains four ingredients, but is packed with protein and healthy veggies.
It only takes bacon, garlic, salt and pepper to prepare this delicious juicy burger. You can change the type of bacon for more variety and enjoy it every day of the week – just make sure your bacon is Whole30 approved. These patties will make your life a lot easier as they are freezable and cheap to make.
Tip: The patties can be frozen ahead of time and then thawed the night before in the fridge or may be cooked frozen. Simply cook a few extra minutes on each side.
This is one of the most satisfying, if not more labor intensive, lunch/brunch recipes on this list – but it’s worth it. The sweet potato crust has a savory crunch like hash browns, and the bacon is a nice salty touch.
This would make a great early lunch, and because it makes a 9” pie, you’ll be eating it for a while!
If you are constantly fighting off those pizza cravings like I am, I suggest you make these muffins. They’re Whole30 approved, low carb, dairy-free, and taste like sausage pizza. A couple of these delicious muffins will definitely satisfy those cravings.
If you like experimenting in the kitchen, then this recipe is a good choice. It’s a unique salad that utilizes both sweet potatoes and apples in noodle form, combined with almonds and raisins for a crunchy, chewy bite. It’s both creative and nutrient rich, and the almond butter Dijon dressing is so good!
Because Whole30’ers can’t eat rice, many times they use pulsed cauliflower as a replacement for it. However, in this recipe, it replaces cracked wheat to recreate a popular Lebanese dish but with a Whole30’s twist.
Make this dish a night in advance in order to allow the herbs and olive oil to soak into the vegetables. It’ll make the perfect lunch the next day.
This beautiful salad is Whole30, gluten-free, and dairy-free. Not only is it gorgeous, but it’s absolutely packed with nutrients, and is perfect for meal-prepping. Trust us, you’re going to keep coming back to this salad, whether that’s because of all the healthy veggies, (oranges, spinach, avocado) or the bright, sunny flavor.
Because dairy, beans and soy are not permitted on the Whole30 diet, it can be quite difficult for followers of it to get enough protein. If you are trying to be Whole30 compliant while getting your fair share of protein, I suggest you try this egg salad combined with mashed avocados. This is a tasty Whole30 meal prep recipe that’s perfect for egg lovers.
Dinner ideas for Whole30 Meal Prep Recipes
This paleo and Whole30 compliant orange chicken meal is healthier (and tastier!) than takeout and prepares in just 30 minutes. You can serve this dish with cauliflower rice in order to remain Whole30 compliant.
This makes two servings, so you can take one for lunch the next day. If your family is a fan of orange chicken, then they will love this recipe.
This Whole30 meal prep dinner recipe is paleo, low carb, and requires only nine common ingredients to put together. This makes four servings, so you’ll be eating lunch/dinner for almost a whole work week!
If you have a busy work week ahead of you, I will suggest you try this sweet potato chicken skillet recipe. It only takes 20 minutes to cook and can be enjoyed for four meals throughout the week. Double the recipe and you can have a meal ready for seven days of the week -just store leftovers in the fridge.
Tip: be sure to leave out the chicken stock to make this Whole30 compliant.
Chicken in a salad is always a hearty, satisfying combo. Topped with crunchy carrots and mixed with tangy mayonnaise, this salad has something for everyone.
These Italian meatballs are the perfect pair for spaghetti squash or even just a quick healthy filling snack! Whoever said healthy eating can’t be fun have clearly not had these delicious whole 30 friendly meatballs. Take my advice and try them out, you won’t regret it!
This recipe will definitely be your new way to prepare ribs. You can use pork or beef ribs when preparing this meal. This dry rub ribs recipe is easy to make and adds a lot of flavour to the ribs. This is one tasty Whole30 dish that will be enjoyed by the entire family.
This Whole30 shrimp dish is an awesome dinner meal for a busy work day because it takes just thirty minutes and there’s minimal prep work. It cooks in one skillet too, making clean up super easy.
Tip: Use peeled and deveined shrimp to make this dish even easier to prepare.
Nothing hits the spot like a bowl of hot chili, and because you probably already have everything on hand, you can make this dish tonight. This recipe makes eight servings, giving you plenty of ways to meal prep for the week ahead.
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.