Whole30 meal plan, no grains, no guesswork.
Whole30 is a 30-day elimination program with its own rules: no added sugar, grains, legumes, dairy or alcohol. Here is a week of meals that follow them, at about 1,950 calories a day. Alma can fit it to your goal.
Built from Dietary Guidelines and NIH calcium advice.
The rules
Three things carry the month
The rules belong to the program
Whole30 asks for no added sugar, grains, legumes, dairy or alcohol for 30 days.
Protein, vegetables, fat
The program’s plate: a palm of protein, vegetables, and a thumb of fat at each meal.
Plan for fiber and calcium
Cutting grains, beans and dairy removes big sources of both.
Sample week
Seven days of Whole30 meals
About 1,900 to 2,000 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastEggs with sweet potato hash3 eggs, 1 cup diced sweet potato and ½ cup bell pepper cooked in 1 tsp olive oil, 1 cup spinach, ½ cup blueberries
LunchChicken salad with avocado5 oz cooked chicken breast, 2 cups mixed greens, ¼ avocado, ½ cup boiled potatoes, 2 tsp olive oil, 1 orange
SnackApple with almond butter1 apple, 2 tbsp almond butter (almonds only)
DinnerSalmon with roasted potatoes5 oz cooked salmon, 1½ cups roasted broccoli and 1 cup roasted potatoes with 2 tsp olive oil
About 1,920 kcal121 g protein38 g fiber
Day 2Tuesday
- BreakfastChia pudding with berries2 tbsp chia seeds, 1 cup unsweetened almond milk, 1 cup strawberries, 1 tbsp chopped almonds, 2 tbsp almond butter
- LunchTuna salad with olives1 can (5 oz) tuna in water, 2 cups lettuce, 1 cup cucumber, 10 olives, 1½ tbsp olive oil, 1 tbsp pumpkin seeds, 1 peach
- SnackEggs with cherry tomatoes3 boiled eggs, 1 cup cherry tomatoes, 1 tbsp pumpkin seeds
- DinnerPork with roots and apple5 oz cooked pork loin, 1½ cups roasted carrots and parsnips with 2 tsp olive oil, 1 apple, 1 cup boiled potatoes
About 1,930 kcal114 g protein39 g fiber
Day 3Wednesday
- BreakfastEggs with kale and sweet potato3 eggs, 1½ cups chopped kale, 1 cup mushrooms, 1 tsp olive oil, 1 cup diced sweet potato
- LunchChicken and cabbage salad4 oz cooked chicken breast, 2 cups shredded cabbage, ½ oz almonds, 1½ tbsp olive oil, lemon, 1 orange
- SnackPear with cashews and seeds1 pear, 1 oz cashews, 1 tbsp pumpkin seeds
- DinnerCod with tomato sauce and potatoes6 oz cooked cod, 1 cup no-sugar-added tomato sauce, 2 tsp olive oil, 2 cups roasted potatoes, 1½ cups green beans
About 2,000 kcal130 g protein40 g fiber
Day 4Thursday
- BreakfastEggs with avocado and salsa3 eggs, ½ cup salsa (no added sugar), ½ avocado, 1 cup spinach, 1 banana
- LunchShrimp and cucumber salad6 oz cooked shrimp, 2 cups spinach, 1 cup cucumber, ¼ avocado, 1 tbsp olive oil, 1 tbsp pumpkin seeds, 1 orange
- SnackPistachios with a pear1 oz pistachios, 1 pear
- DinnerTurkey patties with squash6 oz cooked ground turkey, 1 cup roasted butternut squash and 1½ cups broccoli with 2 tsp olive oil, ½ cup roasted potatoes
About 1,950 kcal134 g protein45 g fiber
Day 5Friday
- BreakfastSmoked salmon scramble3 eggs, 2 oz smoked salmon, 1 cup roasted potatoes, 1 cup spinach, 1 tsp olive oil
- LunchChicken and beet salad4 oz cooked chicken breast, 1 cup roasted beets, 2 cups spinach, 2 tsp olive oil, ½ oz walnuts, 1 pear
- SnackKale chips and cashews3 cups kale baked with 1 tsp olive oil, 1 oz cashews
- DinnerChicken thighs with squash6 oz cooked skinless chicken thighs, 1 cup roasted butternut squash, 1½ cups broccoli, ½ cup roasted potatoes, 2 tsp olive oil
About 1,970 kcal143 g protein37 g fiber
Day 6Saturday
- BreakfastPotato tortilla with spinach3 eggs, 1 cup boiled potatoes, 2 tsp olive oil, 1 cup spinach, ¼ avocado, 1 orange
- LunchShrimp and peach lettuce cups5 oz cooked shrimp, 2 cups lettuce, 1 cup cucumber, 1 peach, 1½ tbsp olive oil, 1 tbsp pumpkin seeds
- SnackCarrots with avocado1 cup carrot sticks, ¼ avocado mashed, 1 oz cashews
- DinnerSteak with sweet potato5 oz cooked sirloin, 1 cup sweet potato wedges with 2 tsp olive oil, 2 cups cooked kale, 1 tbsp walnuts
About 1,990 kcal125 g protein35 g fiber
Day 7Sunday
- BreakfastBaked eggs with greens3 eggs, 1 cup diced sweet potato, 1½ cups spinach, 2 tsp olive oil, ½ cup blueberries
- LunchCanned salmon salad6 oz canned salmon with bones, 1 boiled egg, 2 cups cucumber, 2 cups lettuce, 1 tbsp olive oil, 1 apple
- SnackPecans and an orange1 oz pecans, 1 orange
- DinnerRoast chicken with roots6 oz cooked chicken breast, 1½ cups roasted carrots, 1 cup roasted potatoes, 2 tsp olive oil, 1 cup green beans
About 1,980 kcal138 g protein36 g fiber
Shopping list
What to buy
Most days
Eggs and poultryEggs, chicken breast and thighs, ground turkeyeggchicken breast
- PotatoesRusset and sweet potatoes, cooked with the skin onsweet potato
Now and then
Read the labels on broth, bacon and sauce. Added sugar turns up in all three.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What are the Whole30 rules?
The program removes added sugar, alcohol, grains, legumes, dairy and a short list of additives for 30 days. It also rules out baked goods made from allowed ingredients, such as pancakes. These rules belong to Whole30, and Alma is not affiliated with it and does not endorse it. Coffee, tea and water are allowed.
Can you do Whole30 as a vegetarian?
It is hard. The program takes out beans, lentils, soy and dairy, which are the main protein sources on a vegetarian plate. Eggs and nuts alone can leave protein low across a day, so build each meal around a real portion of one or the other.
How many calories is this meal plan?
About 1,900 to 2,000 calories a day, with 114 to 143 g of protein and 35 to 45 g of fiber. The program asks you not to count calories during the 30 days, so use these figures as a guide to portions, not a target to hit.
Does Whole30 give you enough fiber and calcium?
It can fall short, so plan for it. Whole grains, beans and dairy are big sources of fiber and calcium, and the Dietary Guidelines list all three, so cutting them removes those sources. This week leans on vegetables, potatoes with skin, fruit, chia and canned salmon with bones, which the NIH lists as a calcium food. Calcium may still run low, so talk to a clinician or dietitian before staying on it for long.
Is Whole30 gluten-free?
The meals here contain no gluten ingredients, since the grain rule removes wheat, barley and rye. Read labels on packaged foods like broth and sauce anyway, since grains and additives turn up in them.
What can you drink on Whole30?
Water, sparkling water, plain coffee and plain tea. The rules remove sugar, honey and milk, so coffee goes black. Alcohol is out for the 30 days.
How do I know if I am sticking to it?
Log each meal in Alma by photo, voice or text, in about 10 seconds. Every meal gets an Alma Score from 0 to 100, which draws on Harvard’s Alternate Healthy Eating Index, so the vegetables, fish and fruit this week is built on all count.
Sources
Written by Alma from the sources below and reviewed November 4, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.