Whole30 Meal Plan

4 Weekly Meal Plans + Grocery Lists For September

Make a Healthy Shift with Whole30
Let’s kick off September with healthy adjustments to your diet and lifestyle!
I’m not talking about low-calorie crash diets or unrealistic weight loss goals,
but hitting the reset button on eating habits, learning what works for your
individual body, and setting positive intentions for the fall season.

That’s why I love Whole30 - a 30 day nutritional program designed to

eliminate foods that are pro-inflammatory (and potentially allergenic),
recalibrate your taste buds so you naturally crave fewer sweets and
carbohydrates, and break the emotional ties you have with certain “comfort”
foods that may have derailed your eating habits.

So, what does that entail exactly? Here’s a quick breakdown

of the foods eliminated on Whole30:

Added sugar (real or artificial). This includes maple syrup, honey,

agave nectar, coconut sugar, date syrup, stevia, monk fruit, Splenda,
Equal, Nutrasweet, and xylitol.

Alcohol. Any form of alcohol is a no-go, even for cooking.

Grains. All grains are off limits including wheat, rye, barley, oats, corn,
rice, millet, bulgur, sorghum, sprouted grains, quinoa, and buckwheat.

Legumes. This includes beans of all kinds, peas, chickpeas, lentils,

peanuts, and peanut butter. This also includes all forms of soy—soy
sauce, miso, tofu, tempeh, edamame, and lecithin.

Dairy. Milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or
frozen yogurt.

Certain additives. Carrageenan, MSG, and sulfites are sneaky

additives that should be avoided.

Baked goods, junk foods, or even treats with “approved”

ingredients.

This may seem like a lot, but there’s plenty of sustaining, healthy foods you can
eat. This includes a rainbow of vegetables, fruits, eggs, quality meats and fish,
nuts, seeds, and healthy fats! The world is your oyster when it comes to these
wholesome ingredients.

And to make your life easier, you can download my Whole30 shopping list
for specific Whole30 compliant foods broken down by food group.

WHOLE30 MEAL PLAN | PG 2

What’s in This Whole30 Meal Plan?
Now that we’ve got the basics covered, I’ve put together a Whole30 Meal Plan
with recipes that focus on getting back to basics and nourishing your body
with good-for-you ingredients. In this meal plan, you’ll find 4 weekly plans and
grocery lists for the month of September.

Within each calendar

You’ll find options for breakfast, lunch, and dinner that can be meal prepped
and enjoyed throughout the week (or even frozen for another week). You’ll also
find specific notes on how to prep, serve, and store each meal. To see complete
cooking instructions, each recipe has a clickable link back to the full blog post
on the website.

Note: The first week has the most meal prepping involved. Which means
the rest of the month will be much easier!

For the grocery lists

Keep in mind that this plan is meant for one person. So if you’re planning on
doing this Whole30 with a friend or partner, simply double or triple the
ingredients. Just be sure to check your fridge and pantry first to see what
ingredients you might already have on hand, to avoid overbuying.

Note: For spices and oils, they’re mostly included in the first
grocery list, and will last you until the end of the month.

As a side note: this meal plan can be modified to your liking. If

there’s a certain recipe you’re not fond of, just swap it with another
Whole30 recipe listed on my website. And if you find yourself
hungry between meals, you can enjoy some Whole30 snacks that
you’ve either made or bought. You do you!

WHOLE30 MEAL PLAN | PG 3

 MEAL PLAN 1 ( SEP 5 - 11 )

B R E A K FA S T LUNCH DINNER

Zucchini & Prosciutto Shrimp Salad + Butter Stuffed Sweet Potato

MON
Egg Muffins (2) Leaf Lettuce with Pesto Chicken

Zucchini & Prosciutto Shrimp Salad + Butter Herb Baked Chicken +

TUES Egg Muffins (2) Leaf Lettuce Roasted Broccoli

Fried Cabbage Stuffed Sweet Potato Herb Baked Chicken +

WED (with fried egg on top) Roasted Broccoli
with Pesto Chicken

Fried Cabbage Shrimp Salad + Butter Stuffed Sweet Potato

THU (with fried egg on top) Leaf Lettuce with Pesto Chicken

Zucchini & Prosciutto Stuffed Sweet Potato Shrimp Salad + Butter

FRI Egg Muffins (2) Leaf Lettuce
with Pesto Chicken

Fried Cabbage Herb Baked Chicken + Baked Halibut +

S AT (with fried egg on top) Roasted Broccoli Zucchini Soup

Fried Cabbage Baked Halibut + Herb Baked Chicken +

SUN (with fried egg on top) Zucchini Soup Roasted Broccoli

Zucchini & Prosciutto Egg Muffins: This will be served as breakfast twice this week (two egg muffins
per serving), with optional avocado slices on the side. Freeze the rest to enjoy in Week 3 and 4.

Shrimp Salad: You can enjoy the recipe as-is or served over butter lettuce leaves. Make sure to use a
Whole30 approved mayonnaise and Dijon mustard.

Stuffed Sweet Potato: Follow my BBQ Chicken Stuffed Sweet Potato recipe. But instead of BBQ sauce,
you’ll make my basil pesto sauce to toss with the shredded chicken. And omit the chopped cilantro.
Store the baked sweet potatoes and pesto shredded chicken in separate containers, then assemble
when you’re ready to eat.

Herb Baked Chicken + Roasted Broccoli: Double the herb baked chicken recipe to make four chicken
breasts. Omit the parmesan cheese from the broccoli.

Fried Cabbage: Divide the cabbage into four servings (or more). Top each serving with a fried egg or
poached egg on top.

Baked Halibut + Zucchini Soup: Enjoy one halibut filet and bowl of zucchini soup per serving, then
save the other two servings for Week 2. You can also substitute cod for halibut.

WHOLE30 MEAL PLAN | PG 4

 M E A L P L A N 1 G R O C E RY L I S T

FRESH PRODUCE PROTEINS FRESH HERBS

1 cup (45g) Baby Spinach 6 slices Bacon 2 cups (90g) Basil Leaves

1 head Broccoli 7 (6oz/170g) Chicken 1 bunch Chives

Breasts (Boneless, Skinless)
1 head Butter Leaf Lettuce 1 bunch Dill
12 Eggs
1 head Green Cabbage 1 bunch Flat-Leaf Parsley
4 Halibut Filets (or Cod)
1 rib Celery
2 pounds (908g) OILS & SAUCES
16 Garlic Cloves Jumbo Shrimp
4 Lemons 12 slices Prosciutto Olive Oil

1 Red Bell Pepper Mayonnaise

1 Red Onion Dijon Mustard

PA C K A G E D &
1 Shallot CANNED GOODS
EXTRAS
4 Sweet Potatoes ¼ cup (60ml) Coconut Milk
2 Avocados (for breakfast)
2 Yellow Onions 3¾ cup (900ml) Chicken Broth

6 Zucchinis ¼ cup (35g) Pine Nuts

½ cup (70g) Raw Cashews

SPICES

Dried Basil

Dried Oregano

Dried Thyme

Garlic Powder

Smoked Paprika

WHOLE30 MEAL PLAN | PG 5

 MEAL PLAN 2 ( SEP 12 - 18 )

B R E A K FA S T LUNCH DINNER

Curried Egg Salad + Baked Halibut +

MON Greek Sheet Pan Chicken
Butter Lettuce Zucchini Soup

Sweet Potato Curried Egg Salad + Baked Halibut +

TUES Breakfast Hash Butter Lettuce Zucchini Soup

Curried Egg Salad + Kale Salad with

WED Butter Lettuce Greek Sheet Pan Chicken
Apples and Chicken

Sweet Potato Kale Salad with Skirt Steak with Chimichurri

THU Breakfast Hash Apples and Chicken + Cucumber Salad

Curried Egg Salad + Skirt Steak with Chimichurri Kale Salad with
FRI Butter Lettuce + Cucumber Salad Apples and Chicken

Sweet Potato Kale Salad with

S AT Greek Sheet Pan Chicken
Breakfast Hash Apples and Chicken

Sweet Potato Skirt Steak with Chimichurri Garlic Shrimp +

SUN Breakfast Hash + Cucumber Salad Mashed Cauliflower

Curried Egg Salad: Enjoy the egg salad for three days this week over butter lettuce. Make sure to use a
Whole30 approved mayonnaise and Dijon mustard.

Greek Sheet Pan Chicken: Each serving is one chicken thigh and a portion of the vegetables, which
you can enjoy for three days this week. The other three servings will be frozen for Week 4. Omit the feta
cheese.

Sweet Potato Breakfast Hash: Make the entire recipe in terms of the veggie base, but portion it out and
reheat individual breakfast hashes throughout the week with an egg on top.

Kale Salad with Apples & Chicken: Enjoy for four days this week. Omit the honey from the apple cider
vinaigrette.

Skirt Steak with Chimichurri Sauce + Cucumber Salad: Enjoy for three days this week and one day in
Week 3. Save any remaining chimichurri sauce to make the Chimichurri Potato Salad in Week 3. Omit
the honey from the cucumber salad.

Garlic Shrimp + Mashed Cauliflower: Make both as-is and store in separate containers to enjoy
through Week 3. For the shrimp, you can pan fry the marinated shrimp instead of grilling if you don’t
have a grill.

WHOLE30 MEAL PLAN | PG 6

 M E A L P L A N 2 G R O C E RY L I S T

FRESH PRODUCE PROTEINS FRESH HERBS

1 Red Apple 4 slices Bacon 1 bunch Cilantro

1 Red Bell Pepper 6 Chicken Thighs (Bone-In, 1 bunch Dill

Skin-On)
1 Yellow Bell Pepper 1 bunch Fresh Oregano
2 (6oz/170g) Chicken
1 Carrot Breasts (Boneless, Skinless) 3 bunches Flat-Leaf Parsley

2 Cucumbers Rosemary
10 Eggs
1 head Cauliflower Thyme
1½ pounds (681g) Skirt Steak
1 pint Cherry Tomatoes 1 pound (454g) Large Shrimp
OILS & SAUCES
1 Red Chili Pepper

14 Garlic Cloves PA C K A G E D & Apple Cider Vinegar

CANNED GOODS
4 Green Onions Champagne Vinegar
¾ cup (180ml) Chicken Broth
7 cups (245g) Kale Red Wine Vinegar
¼ cup (30g) Dried Cherries
1 Lemon Honey
½ cup (50g) Kalamata Olives
3 Red Onions
¼ cup (30g) Raisins
1 Yellow Onion
¼ cup (35g) Walnuts
1 Sweet Potato

1 Zucchini
SPICES

Cayenne Pepper

Curry Powder

Cumin

Paprika

WHOLE30 MEAL PLAN | PG 7

 MEAL PLAN 3 ( SEP 19 - 25 )

B R E A K FA S T LUNCH DINNER

MON Skirt Steak with Chimichurri Garlic Shrimp +

Healthy Breakfast Casserole
+ Cucumber Salad Mashed Cauliflower

Garlic Shrimp + Pork Meatballs +

TUES Healthy Breakfast Casserole
Mashed Cauliflower Sauteed Spinach

Zucchini & Prosciutto Pork Meatballs + Garlic Shrimp +

WED Egg Muffins (2) Sauteed Spinach Mashed Cauliflower

Garlic Shrimp + Baked Salmon +

THU Healthy Breakfast Casserole Chimichurri Potato Salad
Mashed Cauliflower

Zucchini & Prosciutto Pork Meatballs + Baked Salmon +

FRI Sauteed Spinach
Egg Muffins (2) Chimichurri Potato Salad

Baked Salmon +
S AT Sweet Potato Bowl Taco Stuffed Zucchini Boats
Chimichurri Potato Salad

Baked Salmon +
SUN Sweet Potato Bowl Taco Stuffed Zucchini Boats
Chimichurri Potato Salad

Healthy Breakfast Casserole: Slice the casserole into six pieces, and enjoy one slice for three days this
week. Then freeze the remaining three slices for Week 4. Omit the grated cheese on top.

Pork Meatballs + Sautéed Spinach: Divide meatballs and spinach into five servings (about 7 meatballs
each). Enjoy for three days this week and freeze the remaining meatballs for Week 4. Follow my Garlic
Sauteed Spinach Recipe instead of the one in the meatball recipe. Feel free to make more if it’s not
enough!

Baked Salmon + Chimichurri Potato Salad: Use olive oil instead of butter to bake the salmon. Use any
remaining chimichurri sauce from Week 2 to make the potato salad.

Sweet Potato Bowl: Make two baked sweet potatoes, then mash or puree (with ghee if you’d like) until
you have a smooth and creamy base. Add to a bowl and top it with your favorite fruits (such as bananas
and apples), chopped nuts, and a drizzle of almond butter.

Taco Stuffed Zucchini Boats: Each serving is two zucchini halves. Enjoy for two days this week and two
days in Week 4. Omit the sour cream and assemble toppings the day of (but you can dice some things
ahead of time like the tomatoes, green onions, and cilantro).

WHOLE30 MEAL PLAN | PG 8

 M E A L P L A N 3 G R O C E RY L I S T

FRESH PRODUCE PROTEINS FRESH HERBS

1 Avocado 16 Eggs 1 bunch Cilantro

½ Fennel Bulb 1 pound (454g) Ground Beef 2 bunches Flat-Leaf Parsley

10 Garlic Cloves 2 pounds (908g) Ground Pork Fresh Oregano

1 Green Bell Pepper 1½ pounds (681g) 1 bunch Dill

Ground Turkey
3 Green Onions

2 Lemons 4 (6oz/170g) Salmon Filets

OILS & SAUCES
1 Lime
Avocado Oil
1 Yellow Onions PA C K A G E D &
CANNED GOODS
1½ pounds (680g)
Baby Potatoes EXTRAS
1 (14oz/400g) can
1 Red Chili Pepper Artichoke Hearts
Fruits (for sweet potato bowl)
2 Roma Tomatoes
Nuts (for sweet potato bowl)
12 cups (540g) Baby Spinach SPICES
Almond Butter (for sweet
2 Sweet Potatoes potato bowl)
Chili Powder
4 Zucchinis Ground Fennel Seed

WHOLE30 MEAL PLAN | PG 9

 MEAL PLAN 4 ( SEP 26 - OCT 2 )

B R E A K FA S T LUNCH DINNER

Pork Meatballs +
MON Healthy Breakfast Casserole Taco Stuffed Zucchini Boats
Sauteed Spinach

TUES Healthy Breakfast Casserole Taco Stuffed Zucchini Boats Greek Sheet Pan Chicken

Zucchini & Prosciutto Pork Meatballs +

WED Egg Muffins (2) Sauteed Spinach
Greek Sheet Pan Chicken

THU Healthy Breakfast Casserole Potato Leek Soup Pulled Pork Taco Bowl

FRI Potato Leek Soup Greek Sheet Pan Chicken Pulled Pork Taco Bowl

S AT Breakfast Salad Pulled Pork Taco Bowl Potato Leek Soup

SUN Breakfast Salad Potato Leek Soup Pulled Pork Taco Bowl

Potato Leek Soup: Top with freshly chopped herbs and nuts!

Pulled Pork Taco Bowl: Make the pulled pork and serve over a bed of baby spinach (or chopped
romaine lettuce), fresh avocado slices, chopped cilantro, and tomatoes. Optional: make this avocado
dressing if you’d like a sauce over the bowl.

Breakfast Salad: Think of this as a fridge clean-out salad! Check to see what leftover veggies you have
(such as spinach, zucchini, tomatoes, etc…), then serve with two fried eggs or boiled eggs on top. You
could also quickly saute the veggies and make an egg scramble!

WHOLE30 MEAL PLAN | PG 10

 M E A L P L A N 4 G R O C E RY L I S T

FRESH PRODUCE PROTEINS FRESH HERBS

2 Avocados 4½ pounds (2.25kg) 1 bunch Chives

Pork Shoulder
6 Garlic Cloves 1 bunch Cilantro

1 Jalapeno Pepper 2 sprigs Fresh Thyme

PA C K A G E D &
CANNED GOODS
3 Leeks
EXTRAS
4 cups (960ml) Vegetable
1 Yellow Onion
Broth
3 Roma Tomatoes (for the
2 pounds (908g) taco bowl)
Yukon Gold Potatoes
SPICES Avocado Dressing (for the
taco bowl)
1 Bay Leaf

WHOLE30 MEAL PLAN | PG 11

 Happy meal prepping and let’s start September off on a good note! Be sure to follow me on
my website www.downshiftology.com and social media for tons of new recipes, videos, and
cookbook sneak peeks (before my cookbook launches in December!)

Copyright © 2022 Downshiftology. All rights reserved. This book or any portion thereof my not be reproduced or used in any manner
whatsoever without the express written permission of the publisher. This book contains intellectual property owned by Downshiftology,
including trademarks, copywrights, proprietary information, and other intellectual property.

Any application of the recommendations set forth in this meal plan is at the reader’s discretion and sole risk. Please consult your physician
before beginning any nutrition program. The information provided within is intended to be general information and does not include
specific individualized information nor is it intended as medical advice. The information in this guide has not been evaluated by the FDA
and is not intended to treat, diagnose, cure or prevent any disease, metabolic disorder or health problem. Do not rely on any information
gathered herein as a substitute for medical advice or consultation with a medical professional.