Whole30 Week 1 Recap and Menu Plan

Whole 30 recap of the first 7 days, including menu plan.

I just finished the first week of Whole 30! Is the hardest part over now?

I woke up Tuesday morning with the sudden desire to try Whole 30. I’d heard a lot about it but had never before considered trying it.

I debated waiting a day or two so I could at least make a menu plan, but I knew if I delayed, I might never start. So, I started immediately!

“What is Whole30,” you ask?

“[Whole30 is] a short-term nutritional reset, designed to help you restore a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food.” – Whole9life.com

Basically, it’s 30 days of REAL food. Sounds right up my alley!

Here’s the list of things NOT to eat:

  • Sugar, of any kind, real or artificial (no honey, stevia, agave, etc.)
  • Grains (wheat, rice, corn, quinoa, sprouted grains, etc.)
  • Alcohol (not even for cooking)
  • Legumes (beans, peas, soy – all forms, lentils, peanuts, etc.)
  • Dairy….with the exception of clarified butter/ghee
  • Carrageenan, MSG or Sulfites (aka: no processed foods)
  • White Potatoes (Eek! That’s a hard one!)
  • Treats (no “paleo-ified” pizza, ice cream, pancakes, etc. — even if all the ingredients are acceptable, no treats allowed!)
  • You can read all the specifics and “whys” here and the “Can I have….?” guide here.

Are you wondering what you CAN eat on Whole 30?

You can eat meat, seafood and eggs; vegetables and fruit; nuts and seeds; and healthy fat sources like coconut, avocado and olive oil. Just REAL food!

It sounds both easy and hard. It’s hard because we don’t live in a culture that values real food. We live in a culture that values convenience. Real food is definitely not always convenient. It’s also easy because it’s sooooo simple! It’s just real food. Can it really be that hard to eat nothing but actual real food for 30 days? I’m going to find out!

My Week 1 Recap

Thankfully, I woke up wanting to try Whole30 on a great day – grocery shopping day. I was also buying a box of organic produce from my friends co-op, which I only do occasionally, so I would have lots of yummy fresh produce on hand!

I knew before I went shopping I would have to make a menu plan so I began to quickly compile a shopping list and meal list. I searched online for tried-and-true Whole30 recipes and came to realize that one of my favorite cookbooks, Well Fed, is actually Whole30 compliant! WooHoo! I added several recipes from this cookbook to my list and headed out shopping.

Shopping was fun, but time-consuming. I already read labels, but I was now on alert for ingredients I’ve never really avoided before (like dairy and peanuts) so it did take longer than usual.

On Whole30 you can have coffee, but I can’t drink it without sugar and creamer (both no-nos on Whole30) so I decided to just give it up altogether. I’d only recently started drinking the stuff again after going 9 months without it, so it didn’t seem like a big deal. Giving up coffee was definitely the hardest part though.

I was a little more tired than usual on the first day, but it wasn’t too bad. It wasn’t until after dinner that I payed the price for avoiding caffeine all day. I got hit by a big, angry migraine. That sucker was maaaad.

I rubbed peppermint oil on my temples, forehead, and the back of my neck and after about 20 minutes or so (migraine time is so much longer than real time), the migraine subsided and I went to bed much earlier than usual, exhausted.

Thankfully, that was the worst of it! I’ve felt perfectly fine since then.

Day 2 and day 3 I did need a nap in the afternoon, but now I feel like I have plenty of energy all day.

My sugar cravings are also gradually subsiding. I thought this would be the hardest part, but as long as I am eating plenty of food at mealtime, the cravings are very mild.

Now, on to the food part! Here’s what I ate the past week!

My Week 1 Menu

You can see the meal planning template here.

Whole 30 recap of the first 7 days, including menu plan.

Day 1

Breakfast: 2 eggs fried in ghee; bowl of fresh raspberries, cashews, and coconut chips

Lunch: grilled chicken-apple sausage; baby carrots; apple slices

Snack: frozen grapes, a few sips of mango kombucha

Dinner: grilled chicken-apple sausage; Greek salad

Whole 30 recap of the first 7 days, including menu plan.

Day 2

Breakfast: egg fried in ghee; sweet potato hashbrowns; thomcord grapes

Lunch: grilled chicken-apple sausage, steamed baby brussels; sliced orange

Snack: spoonful of almond butter

Dinner: grilled chicken; roasted sweet potatoes, broccoli, and red onion

Whole 30 recap of the first 7 days, including menu plan.

Day 3

Breakfast: egg fried in ghee; sweet potato hashbrowns; thomcord grapes

Lunch: grilled chicken-apple sausage, steamed baby brussels; sliced orange

Snack: spoonful of almond butter

Dinner: leftover grilled chicken; roasted sweet potatoes, broccoli, and red onion

Whole 30 recap of the first 7 days, including menu plan.

Day 4

Breakfast: egg fried in ghee; sweet potato hashbrowns; thomcord grapes

Lunch: salad (greens, boiled egg, cucumber, radish, sun-dried tomato, red onion, carrots, fresh-ground pepper, olive oil, balsamic vinegar); grilled chicken-apple sausage; sliced orange

Snack: banana, spoonful of almond butter

Dinner: stir fry (char siu, baby bok choy, broccoli, scallions, coconut aminos)

Whole 30 recap of the first 7 days, including menu plan.

Day 5

Breakfast: egg fried in ghee; sweet potato hashbrowns; plum

Lunch: grilled chicken-apple sausage; baby carrots; cucumber slices

Snack: banana and 2 small spoonfuls of almond butter

Dinner: chocolate chili, spaghetti squash, avocado


Day 6

Breakfast: spinach, bell pepper, and onion frittata; homemade breakfast sausage; sweet potato hashbrowns; banana

Lunch: leftover chocolate chili, spaghetti squash, avocado

Snack: banana and 2 small spoonfuls of almond butter

Dinner:  BBQ pork fried rice (leftover char siu, riced cauliflower, broccoli, onion, egg, scallions, coconut aminos, toasted sesame seeds)

Day 7

Breakfast: spinach, bell pepper, and onion frittata; homemade breakfast sausage; sweet potato hashbrowns; banana

Lunch: leftover BBQ pork fried rice

Snack: spoonful of almond butter

Dinner: ginger-lime grilled shrimp; roasted zucchini, eggplant, golden beets, red onion, and garlic; fresh pineapple

My husband and kids ate the same things that I did, with a few exceptions. They ate breakfast burritos some mornings (scrambled egg, cheese, bacon, tortilla) and ate sandwiches on sprouted bread for lunch a couple of times. They also added ketchup, cheese, and other sauces/toppings when they wanted and sometimes I cooked something extra for them. For instance, when I roasted the veggies I also roasted some white potatoes for them.

Water was my only beverage (with the exception of the above-noted kombucha) and I did not take any supplements except for my fermented cod liver oil.


Preparation is key. If you find yourself at 5:30pm with no plan, you are in deep doo-doo. There is no ordering a pizza and very few options for quick meals. You have to plan ahead and cook ahead! Most meals I actually prepared the day before we ate them.

One day I prepared a whole chicken and a couple of pounds of chicken-apple sausages for my husband to grill (if the grill is already on, fill that baby up!), boiled some eggs, and peeled and shredded a sweet potato and stored it in the refrigerator (I was able to easily fork out the amount I needed in the mornings and one large sweet potato lasted me 5 days).

Every day I was preparing for the next day and it made cooking SO much easier. Think of the stress you feel when trying to cook dinner for RIGHT NOW. Now think of how much less stressful it would be if you were cooking for tomorrow. No rush, just do yo thang. Yeah, WAY less stressful.

Also, I noticed as the days went by that food began to taste better and better and BETTER. For instance, the sweet potato hasbrowns (just shredded sweet potato, cooked in ghee, with a light sprinkle of sea salt) were great the first day and by the end of the week, I felt like I could eat them at every single meal because they were SO amazing.

And the chocolate chili. Oh my. That chocolate chili was quite possibly the most amazing thing I’ve ever eaten. I will definitely make it again. (If you’re considering buying the cookbook, Well Fed, hold off just a bit. There’s going to be an awesome ebook bundle sale coming soon and her ebook is included!!)

It just seems like I’m finally tasting real food as it really is. Not doused in ketchup, or sugar, or some other disguise. The flavors are coming alive. My taste buds are waking up and shaking off their MSG-induced slumber! No more manufactured “flavor” – I’m actually tasting REAL FOOD! And it tastes GOOD!

Disclosure: Some of the links in the post above may be affiliate links. This means if you click on the link and purchase the item (at no extra cost to you), I will receive a commission. Regardless, I only recommend products or services I use personally and/or believe will add value to my readers.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on this website. This information is not intended to diagnose, treat, or cure any disease.



  1. Looks like you had a great week — glad to know the Well Fed recipes helped. Congratulations on Whole30-ing!

    Well Fed 2: More Paleo Recipes For People Who Love To Eat will be out on October 22, and it’s got 200 recipes and meal ideas that are Whole30 approved! http://www.amazon.com/gp/product/0989487504/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0989487504&linkCode=as2&tag=roltheboo-20

  2. What kind of chicken apple sausage do you use? Is there a brand that works with the diet.

    • I use Aidells chicken-apple sausage. It’s sweetened only with fruit juice so it’s allowed on the diet. It was the only one I could find that didn’t include some form of sugar or cheese. I found it at Costco, but I just saw some at Target the other day and I think Kroger also carries it. You can use their store locater to find a store near you that carries their sausage: http://www.aidells.com/storelocator


  1. […] I’ve been following the Whole30 diet plan the past couple of weeks and in addition to feeling great, I’ve discovered some new favorite foods! […]

  2. […] may remember that I mentioned in my Whole30 week 1 recap that I’m a huge fan of the cookbook “Well Fed: Paleo Recipes for People Who Love to […]

  3. […] Related: My Whole30 Week 1 Recap and Menu Plan […]

Speak Your Mind