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21 Whole30 Meal Prep Ideas to Get You Through the Week

Try these Whole30 meal prep recipes and stay on a Whole30 diet with less effort. Meal prepping for the week ahead can be fun! On top of it, these meals are healthy, nutritious, and extra delicious.

Whole 30 can be a great way to get back on track with clean eating. It can even help you change your relationship with food.

However, a Whole 30 diet can be challenging. That’s because you’re eliminating everyday foods like sugar, grains, legumes, and dairy.

Have one bite of any of these foods, and you’re right back to day 1.

So, how can you follow a Whole 30 diet and not lose your sanity? By meal prepping your meals.

When you meal prep your meals, you’re in control of what you put in your food.

Also, by having your meals prepped, you’ll be less tempted to order takeout. On a Whole30 Meal Plan, takeout can be a minefield because of all the hidden sugars and grains.

This can include sugar or honey in their sauces or flour in the gravy.

So, today I’m sharing 21 Whole30 Meal Prep Ideas. They’re not only delicious, but they’ll also help you stay on track with your Whole30 plan.

To keep your dishes fresh longer, make sure you store them in good-quality containers. These containers are made with premium glass so they can withstand rapid temperature changes.

As an added bonus, they are environmentally friendly. If you prefer plastic food storage containers, these BPA-free plastic containers are a great option.

whole30 meal preps

1. Apple Walnut Chicken Salad

Apple Walnut Chicken Salad


Don’t have much time for meal prep? Then whip up this Apple Walnut Chicken Salad.

It takes only 10 minutes to make. And it tastes delicious.

The mayonnaise makes the juicy nice and juicy. And the walnuts and celery add crunch.

Meanwhile, the red onions and apples add sweetness. It’s a party in your mouth.

To make this salad, you will need some leftover cooked chicken.

Don’t have leftover chicken? Not to worry.

You can use a rotisserie chicken from your local grocery store. To make your salad, just place all your ingredients in a bowl and mix.

Easy peasy.

Per Serving:

  • Calories: 266
  • Fats: 14g
  • Protein: 26g
  • Carbs: 9g
  • Fiber: 2g
  • Sugar: 5g


2. Whole30 Butter Chicken

Whole30 Butter Chicken


Craving Indian takeout? Have this Whole30 Butter Chicken Meal Prep instead.

It’s creamy and pretty flavorful. That’s because it contains a ton of warm spices, including cumin, garam masala, and coriander.

And to mop up all the delicious sauce, you’ll want some rice- cauliflower rice, that is.

Besides being Whole-30 compliant, cauliflower rice is quite nutritious. It’s rich in immune-boosting Vitamin C.

And it contains folate, which you need to make DNA. As an added bonus, it’s low in calories.

To cut down on time, you can use prepackaged cauliflower rice like this.

Or if you’d like to save money, you can just make your own. To make it, chop the cauliflower into tiny pieces.

And then add them to a food processor, and pulse until rice-like. This food processor should handle it quite easily.

Per Serving:

  • Calories: 405
  • Fats: 23g
  • Protein: 36g
  • Carbs: 13g
  • Fiber: 5g
  • Sugar: 5g


3. Mexican Meal Prep Bowls with Cauliflower

Mexican Meal Prep Bowls with Cauliflower


I love Mexican food, as I’m sure many of you do too. But let’s face it: Mexican food is not exactly Whole30-friendly.

That’s because it tends to be rice-and-beans heavy. And as we know, rice and beans are a No-No on a Whole30 diet.

So, what’s a guy or gal got to do? Make these Mexican Meal Prep Bowls!

They are full of Mexican Flava. That’s because you’re using several spices- 8 to be exact.

So, pull out your measuring spoons. I like these spoons here because they’re made with heavy-duty stainless steel. So they don’t rust or get bent easily.

Per Serving:

  • Calories: 406
  • Fats: 17g
  • Protein: 48g
  • Carbs: 17g
  • Fiber: 8g
  • Sugar: 6.2g


4. Pesto Veggies Noodles

Pesto Veggies Noodles


Looking for a way to enjoy noodles without ditching your diet? Try this Pesto Veggies Noodles Frozen Meal Prep?

It tastes so yummy and decadent. You think you’re cheating on your diet.

On the menu are juicy sausages, chickpeas, and zucchini noodles, all topped with creamy kale pesto. In fact, I prefer this dish myself because the zucchini noodles add freshness.

They also add nutrition. Zucchini noodles contain Vitamins A and C, which boost your immunity.

They also contain manganese and magnesium, which are good for your bones.

Now this recipe uses frozen carrot spirals and frozen zucchini spirals. But if you can’t find them at your local grocery store, you can make your spirals from scratch.

Start by peeling your carrots. Then cut off the ends of your carrots and zucchini.

Then spiralize them in a spiralizer. This spiralizer here is so strong that it can even handle harder veggies such as sweet potatoes and turnips.

Per Serving:

  • Calories: 457
  • Fats: 26.3g
  • Protein: 26.4g
  • Carbs: 31.7g
  • Fiber: 8.7g
  • Sugar: 5.7g


5. Paleo Breakfast

Paleo Breakfast


Mornings can be pretty hectic. There’s barely time to brush our teeth in the morning- let alone make breakfast every…single…day.

So, it makes perfect sense to have your breakfasts prepped. That way, you’re less likely to hit the drive-through for a donut and coffee.

Start your mornings right with these Paleo Breakfast Meal Prep Bowls. Juicy, nicely browned sausages are served with creamy eggs and caramelized sweet potatoes, and brussels sprouts.

Each bite is so yummy- you definitely won’t miss the donuts.

And unlike donuts, this breakfast is good for you too. It’s packed with Vitamins A and C.

And it has potassium which is essential for healthy blood pressures. As an added bonus, it is packed with protein which keeps you full.

Now that’s a winning breakfast meal prep!

Per Serving:

  • Calories: 326
  • Fats: 21g
  • Protein: 17g
  • Carbs: 19g
  • Fiber: 5g
  • Sugar: 4g


6. Shepherd’s Pie Bowls

Shepherd's Pie Bowls


After a stressful day, you just want to sit in your recliner. And binge-watch your favorite shows.

You may even want to eat a tub of ice cream. After all, ice cream is so comforting, right?

However, it’s not on the plan, and it makes you pile on the pounds. And that is not very comforting.

With these Meal Prep Shepherd’s Pie Bowls, you get to eat your cake and have it too. They are tasty and oh so comforting- exactly what the doctor ordered.

Yet, they fit into your plan. They’re even low in calories too. Yay!

To keep this Shepherd’s pie Whole-30 compliant, you’ll be ditching the Worcestershire sauce. Instead, you’ll be using coconut aminos.

Coconut aminos add umami and sweetness to your Shepherd’s pie. They also provide amino acids that are essential for building muscle. If you need to pick some up, you can get some here.

Per Serving:

  • Calories: 267
  • Fats: 6g
  • Protein: 30g
  • Carbs: 23g
  • Fiber: 3g
  • Sugar: 4g


7. Chicken Fajita

Chicken Fajita


Are you in the mood for Tex-Mex? Give these Chicken Fajita Meal Prep Bowls a try.

The chicken is juicy and flavorful. And the sauteed red, yellow, and green bell peppers add lots of color and freshness.

Bell peppers are also a powerhouse of nutrition. They contain Vitamin E, which you need for healthy skin.

And they are good sources of Vitamin A which you need for healthy eyes. So eat up those bell peppers!

Check out more chicken meal prep recipes here!

Per Serving:

  • Calories: 324
  • Fats: 15g
  • Protein: 30g
  • Carbs: 18g
  • Fiber: 7g
  • Sugar: 5g


8. Teriyaki Chicken Meatball

Teriyaki Chicken Meatball


Are you the only one in your family on Whole30? That can be rough.

More often than not, you may end up prepping 2 meals- one for you and one for everyone else. And that’s no fun.

This Teriyaki Chicken Meatball Prep is one that your entire family will enjoy. The meatballs are juicy-tender and seasoned to perfection.

And the sauce is so amazing- you and your kids will be licking your plates.

Besides being delicious, this dish full of protein. So, it’s good for growing kids.

To keep the sauce Whole30-friendly, you won’t be using flour to thicken the sauce. Instead, you’ll be using arrowroot starch.

Besides acting as a thickener, arrowroot starch is good for you too. It contains prebiotics, a fiber that feeds the bacteria in your gut.

These gut bacteria, in turn, help boost your immune system. If you’d like to stock up on some, you can get some here.

Per Serving:

  • Calories: 595
  • Fats: 15.2g
  • Protein: 42.2g
  • Carbs: 71.6g
  • Fiber: 4.9g
  • Sugar: 0g


9. Salsa Shredded Chicken

Salsa Shredded Chicken


Are you looking to build muscle? Then you’re probably a lot of strength-training.

And after all that strength training, you want to give your muscles a little rest. You also want to eat a high-protein meal.

These Salsa Shredded Chicken Meal Prep Bowls are personal-trainer approved. That’s because they contain a ton of protein.

In fact, one serving provides a whopping 62 grams of protein. And they’re super flavorful too.

You’ll think you’re eating at your favorite Mexican restaurant. However, they don’t require a ton of work. Yay!

Making the chicken is quite easy. Add your chicken breasts, chicken broth, salsa sauce, paprika, and chili powder to a pot, stirring well.

Bring to a boil, then simmer for 30 minutes. Once the chicken is done, shred it with a fork. Or, to make it even easier, you can use a meat shredder like this instead.

Winner, winner, chicken dinner.

Per Serving:

  • Calories: 554
  • Fats: 16g
  • Protein: 62g
  • Carbs: 46g
  • Fiber: 14g
  • Sugar: 21g


10. Whole30 Cup Zoodles

Whole30 Cup Zoodles


Are you craving Ramen noodles? Have these Whole30 Cup Zoodles instead.

Veggies, zoodles, shrimp, green onions, and a hard-boiled egg are layered in a Mason jar.

All topped with a savory broth. It’s so yummy and fresh- you definitely won’t miss the packaged stuff.

And unlike regular Ramen noodles, this dish doesn’t contain much sodium. So it’s an excellent option if you’re watching your sodium.

Per Serving:

  • Calories: 147
  • Fats: 7g
  • Protein: 9g
  • Carbs: 13g
  • Fiber: 4g
  • Sugar: 5g


11. Healthy Chicken Salad with Almond Butter Dressing

Chicken Salad with Almond Butter Dressing


We could all do with more veggies in our diet. And salads are a great way to add more veggies.

But salads can be pretty dull. Not to mention- unappetizing.

Nothing is dull or unappetizing about this salad. It’s filled with vibrant veggies and tender chicken breast.

All topped with crunchy almonds and sesame seeds. And instead of mayo, you’re adding a flavorful almond butter dressing.

The almond butter makes it smooth and creamy, while the maple syrup adds sweetness. The sesame oil adds umami while the garlic adds savory- you’ll want this dressing on everything.

Per Serving:

  • Calories: 498
  • Fats: 35g
  • Protein: 28g
  • Carbs: 23g
  • Fiber: 8g
  • Sugar: 11g


12. Buffalo Chicken Ranch

Buffalo Chicken Ranch


Do you love everything spicy? This Buffalo Chicken Ranch Meal Prep will be up your alley.

It is off the charts yummy. You’ve got creamy, spicy Buffalo Chicken ranch, which is complemented by the avocados’ coolness.

The tomatoes add some sweetness and juiciness, and the cauliflower rice adds some bite. You won’t get tired of eating this meal prep again and again.

To get you chicken juicy-tender, you’ll be using an Instant Pot. Not only does the Instant Pot make the chicken really tender, but it also does this in only 20 minutes.

If you don’t have an Instant Pot, you can get a good quality one at a great price here. Alternatively, you can use a slow cooker.

To make it in a slow cooker, cook on low for 6 to 8 hours or on high for 4 to 6 hours. Bon appetit!

Check out more instant pot meal prep ideas here!

Per Serving:

  • Calories: 287
  • Fats: 21g
  • Protein: 13g
  • Carbs: 13g
  • Fiber: 8g
  • Sugar: 3g


13. Spicy Curried Chicken

Spicy Curried Chicken


Are you trying to lose weight? You can’t go wrong with chicken breasts.

They are rich in protein which helps you feel full. And they contain fewer calories than, say, chicken thighs.

But since they’re low in fat, they can taste kind of bland. And no one wants to eat boring food- no matter how much weight they need to lose.

This Spicy Curried Chicken Meal Prep bowl is anything but bland. That’s because you’re using a variety of spices to season your chicken breasts.

So they are spicy- but not in the peppery kind of way.

And the chicken is accompanied by several cruciferous veggies: broccoli, brussels sprouts, and cauliflower.

Cruciferous veggies pack a ton of nutrition. They are rich in Vitamin E, which is vital for healthy skin.

They also contain Vitamin K, which helps your blood clot. And they contain glucosinolate phytochemicals which have health benefits. So eat up those cruciferous veggies!

Per Serving:

  • Calories: 474
  • Fats: 26g
  • Protein: 44g
  • Carbs: 19g
  • Fiber: 9g
  • Sugar: 0g


14. Greek Healthy Meal Prep

Greek Healthy Meal Prep


Are you craving some Greek eats?  This Greek Healthy Meal Prep is sure to satisfy your cravings.

It is full of Greek goodies: from the Greek-seasoned chicken breasts, creamy tzatziki, and fluffy cauliflower tabbouleh.

To keep the tzatziki Whole30-friendly, you’ll be using coconut yogurt instead of Greek yogurt.

Now a lot of coconut yogurt on the market contains added sugar. So to keep it kosher, just make sure you pick one that doesn’t have added sugar.

Loving this recipe? Check out more healthy meal prep ideas here!

Per Serving:

  • Calories: 408
  • Fats: 25g
  • Protein: 31g
  • Carbs: 17g
  • Fiber: 5g
  • Sugar: 6g


15. Breakfast Taco Scramble

Breakfast Taco Scramble


Wondering what to eat now that oatmeal and toast are off-limits? Make this Breakfast Taco Scramble.

On the menu is nicely browned, taco-seasoned ground beef, and scrambled eggs—all accompanied by luscious avocado, sauteed bell peppers, red onions, and sweet potatoes. Healthy eating doesn’t get much better- or tastier than this.

What I love most about this dish is how versatile it is. You can have it for breakfast, lunch, or dinner.

Now, this dish does contain ground beef, which has a pretty big carbon footprint. As a result, you may want to eat it less often or use ground turkey or chicken instead.

Per Serving:

  • Calories: 365
  • Fats: 19g
  • Protein: 27g
  • Carbs: 19g
  • Fiber: 5g
  • Sugar: 5g


16. Sheet Pan Chicken & Cauliflower

Sheet Pan Chicken & Cauliflower


After all your meal prepping, you just want to plop on your couch. The last thing you want to do is wash tons of pots and pans.

That’s where my Sheet Pan Chicken & Cauliflower comes in handy. It uses only one sheet pan.

So, you don’t have to bail on dish duty. And it tastes pretty good, if I may say so myself.

The chicken is juicy and filled with warm spices like turmeric, paprika, cumin, cinnamon, and ginger.

And since you’re roasting the cauliflower, it tastes bitter instead of sweet—just the way l like it.

Per Serving:

  • Calories: 583
  • Fats: 39g
  • Protein: 47g
  • Carbs: 14g
  • Fiber: 4.7g
  • Sugar: 4.1g


17. Chicken Shawarma Bowl

Chicken Shawarma Bowl


Want some Lebanese food? I’ve got you covered.

This Chicken Shawarma Bowl is full of Lebanese flavors. You’ve got fresh herb-infused tabbouleh, spicy shawarma chicken, creamy, tangy tahini dressing, sweet pickled red onions, and salty olives.

Your taste buds and tummy will be delighted. That’s because this Bowl provides almost 25% of your daily fiber needs.

Fiber is not only good for your tummy but your waistline too.

To keep the tabouleh Whole30-friendly, you’ll be using riced cauliflower instead of bulgur.

Check out more macro-friendly meal preps like this!

Per Serving:

  • Calories: 787
  • Fats: 57g
  • Protein: 46g
  • Carbs: 18g
  • Fiber: 6g
  • Sugar: 4g


18. Healthy Beef & Broccoli

Healthy Beef & Broccoli


Want Chinese food instead? Tuck right into this Healthy Beef & Broccoli Meal Prep.

On the menu is sizzling, tender, flank steak. The coconut aminos add umami and sweetness, while the lime juice adds some tang.

Meanwhile, garlic adds some savory notes. It’s Mmm, mmm good. And the broccoli doesn’t taste bad either.

That’s because you’re cooking it in chicken broth and spices. Yay!

Per Serving:

  • Calories: 554
  • Fats: 22g
  • Protein: 32.5g
  • Carbs: 58g
  • Fiber: 5.7g
  • Sugar: 0g


19. Healthy Sheet Pan Sausage & Veggies

Healthy Sheet Pan Sausage & Veggies


Do you have kids? Then you know how hard it can be to make them eat their veggies.

Even bribing them with dessert doesn’t always cut it. So, what’s a mom, or dad, gonna do?

Make them this Healthy Sheet Pan Sausage & Veggies. After all, which kid doesn’t love sausages?

These sausages are flavorful and juicy. And you’ve got a ton of veggies: bell peppers, butternut squash, and Brussels sprouts.

And since they’re roasted, they are sweet instead of bitter. So your kids will gobble not only the sausages but the veggies too.

As an added bonus, this is a sheet pan dish. So, you can spend less time washing dishes – and more time with your kids.

Per Serving:

  • Calories: 418
  • Fats: 24g
  • Protein: 22g
  • Carbs: 31g
  • Fiber: 8g
  • Sugar: 11g


20. Keto Low Carb Pizza

Keto Low Carb Pizza


Think pizza is off-limits for 30 days on a Whole 30 plan? Think again!

The crust may be off-limits- but the toppings definitely aren’t. And isn’t pizza all about the toppings?

And you’ve got lots of yummy toppings. Toppings like pepperoni, ham, bacon, Italian-seasoned ground beef, and green bell peppers and mushrooms sauteed in bacon grease. Yum!

And what would pizza be without the cheese, cashew cheese, that is?

To give your cashew cheese a pleasant cheesy taste, you’ll be adding nutritional yeast. Not only is nutritional yeast whole30-approved, but it’s also good for you too.

It’s a great source of protein that keeps you full. And it is rich in brain-boosting B vitamins.

It even contains antioxidants that fight free radical damage. If you need to stock up on some, you can get some here.

Per Serving:

  • Calories: 453.5
  • Fats: 29.4g
  • Protein: 36.8g
  • Carbs: 10.2g
  • Fiber: 1.9g
  • Sugar: 4.8g


21. Anti-Inflammatory Turmeric Meal Prep Bowls

Turmeric Meal Prep Bowls


Looking to fight inflammation? Give these Anti-Inflammatory Turmeric Meal Prep Bowls a try.

The chicken tastes divine, and it’s good for you too. That’s because it is seasoned with turmeric and ginger.

Turmeric contains curcumin which fights inflammation. Meanwhile, ginger contains gingerol, which has potent anti-inflammatory and antioxidant effects.

As an added bonus, ginger may even help you lose weight. So eat up that ginger.

Per Serving:

  • Calories: 451
  • Fats: 20g
  • Protein: 55.1g
  • Carbs: 13.2g
  • Fiber: 4.3g
  • Sugar:


whole30 meal prep

21 Whole30 Meal Prep Ideas

Yield: 2 - 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Trying to keep up with the Whole30 diet? These Whole30 Meal Prep Ideas will help you stay on track with your dietary requirements.


  • 1. Apple Walnut Chicken Salad
  • 2. Whole30 Butter Chicken
  • 3. Mexican Meal Prep Bowls with Cauliflower
  • 4. Pesto Veggies Noodles
  • 5. Paleo Breakfast
  • 6. Shepherd's Pie Bowls
  • 7. Chicken Fajita
  • 8. Teriyaki Chicken Meatball
  • 9. Salsa Shredded Chicken
  • 10. Whole30 Cup Zoodles
  • 11. Healthy Chicken Salad with Almond Butter Dressing
  • 12. Buffalo Chicken Ranch
  • 13. Spicy Curried Chicken
  • 14. Greek Healthy Meal Prep
  • 15. Breakfast Taco Scramble
  • 16. Sheet Pan Chicken & Cauliflower
  • 17. Chicken Shawarma Bowl
  • 18. Healthy Beef & Broccoli
  • 19. Healthy Sheet Pan Sausage & Veggies
  • 20. Keto Low Carb Pizza
  • 21. Anti-Inflammatory Turmeric Meal Prep Bowls


  1. Scroll up to get a bunch of easy, yummy, and delicious meal prep ideas. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  2. Get your shopping list going and make sure you've got all the ingredients.
  3. Get cooking and make your next Whole30 Meal Prep!


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