Whole30 Meal Planning Template Guide – plan out all of your Whole30 meals with this FREE printable template guide and explanation videos. Tips for successful and efficient menu planning. Plus, 1 week of Whole30 dinners, lunches and breakfasts with a grocery list.

Free Whole30 Meal Planning Template

I created this form for myself, and it has helped me immensely! I’m sharing the Apple Pages and Microsoft Word version with you to download, for free!

Click the green button below, and my free meal planning template will open in a new window for you to download and save.

Free Meal Planning Template (MS Word version)

Free Grocery Store List (MS Word Version)

Free Meal Planning Template (Apple Pages version)

Free Grocery List (Apple Pages version)

The blank Apple Pages is how I personally use it. I save it as a Template in my Apple Pages, and fill it out there.

If you use word, you can do the same with the Microsoft Word version. Save it to your Templates as well, and you can keep coming back to fill them out.

Watch How to Download and Save As Templates for Apple Pages

Watch How to Download and Save As Templates for Microsoft Word

Watch How to Use and Fill Out the Meal Plan Guide and Grocery Store List

Before You Meal Plan

There are 2 steps I recommend taking before you begin filling out the meal planning template.

  1. Look At Your Calendar: Check your calendar to get a feel for your week. Have a weeknight activity? Plan on a slow cooker meal or leftovers. Have an open day? Try something fancy and fun!
  2. Look At The Weather: Check out the weather for the coming week. Make meals that coincide with the weather. Is it going to be cold and rainy on a specific day? Make a soup. Is it going to be really hot on a specific day? Make a salad or grill outside.

How To Meal Plan

Now that you’ve got a good idea of what your schedule and the weather is going to be like for the coming week, it’s time to fill in your meals!

  1. Access Your Favorite Recipes: Head to your cookbooks, favorite blogs and/or Pinterest for recipe inspiration.
  2. Check Coupons: To save money on my organic produce, I check the weekly ads of the grocery store I shop at (sprouts and costco!), to see if I can get dinners using the sale produce.
  3. First Choose Your Dinners: Start filling in dinners first. Fill in the main dish and sides you want to prepare for each day, then as you’re looking at the recipe fill in the ingredients you will need that you don’t already have.
  4. Choose Your Lunches: My lunches are always something I meal prepped on Sunday, or leftovers from the night before. I like filling in lunches after dinners so I can jot in “leftovers” if it applies.
  5. Choose Your Breakfasts: I am all about simple for breakfasts. I’m 100% fine with eggs and either bacon or sausage for breakfast every day. But if you want to get fancier, go for it!
  6. Fill In Your Extras: This is where you’ll add in additional food to have on hand that wasn’t covered in recipe ingredients. Add in some fruits, vegetables, snacks, etc as well as household items you may need, like toilet paper or soap.
  7. Make Your Grocery List: After everything is filled out, go through and make your grocery list. I divide mine by stores since I do my shopping at Costco and Trader Joe’s. I cross off the item on the meal planning guide once I put it on the grocery list to ensure I don’t forget anything.

Tips on Meal Planning

A few more efficiency tips I’ve found make for easy meals during the week, and easier menu planning.

  1. To have easier menu parameters, we do 1 beef dinner, 1 pork dinner, 1 fish dinner and 4 chicken dinners. 1 of the chicken dinners is usually a soup or a salad.
  2. I break down 2 chickens a week that I get from ButcherBox (which I highly recommend!). So we have 1 meal that is chicken thighs, 2 dinners that are chicken breasts, and 1 dinner that is drumsticks and wings. Having chicken in a variety of cuts brings lots of variety to the chicken meals so it never feels boring.
  3. I always do 2 vegetable sides with every meal.
  4. When planning my meals and sides, I make sure I will never need more than 2 pans on the stove. So 1 of my vegetable sides is always roasted. Much easier, less clean up, and I hate when my stove top is overcrowded with pans. Often both vegetable sides are roasted!

Week 1 Whole30 Meal Plan & Grocery List

To get you started, I’ve put together your first week of meals (including breakfast, lunch and dinner), plus your grocery list. For free! This will also show you how everything looks filled out. Just click the green buttons below to print or download.

This is a meal plan and grocery list designed to feed 2 people. Adjust accordingly.

Free Whole30 Week 1 Meal Plan

Free Whole30 Week 1 Meal Plan Shopping List

Recipe links in the Week 1 Meal Plan:

Additional Whole30 Recipes

I have got a TON of additional Whole30 recipes for you! For dinner, lunch, breakfasts and snacks.

After you finish your Whole30, I recommend adapting a Paleo diet. I have a TON of Paleo recipes too!