Whole30 + THM Menu Plan

Welcome to my Whole30 plus Trim Healthy Mama friendly menu plan!

I am planning my first ever round of Whole30 and I am going to do it Trim Healthy Mama style! So I am sharing my 30 day meal plan plus 10 day reintroduction meal plan.

What is Whole30?

If you’re unfamiliar with Whole30, it is a strict (as in you can NOT cheat at all) 30 day elimination diet. Several major, common allergen food groups are totally eliminated for the 30 days so that your body can heal from any that you have intolerances or allergies to. Then, there is a reintroduction where you bring back each of these items one at a time, take a break (go back to doing Whole30) for a couple of days, and take note of how you feel. The idea is that, by the end of the Whole30 plus reintroduction period, you’ll know what foods to eliminate from your diet in order to be healthier. You can learn more about Whole30 by visiting their website (they have resources so that you can do the program without buying any books).

The Books

If you’d like to dive into this journey with me, here are the books that I got to make it possible. The first is the Whole30 how to and the second is their journal to help me keep on track.

IMPORTANT NOTE ABOUT THE COOKBOOKS: The Whole30 cookbooks are great as a starting point, but many of the recipes are not THM friendly (unless you don’t mind Crossovers). So I did tweak the recipes I’m using from them so they fit THM. I note these tweaks in my menu plans.

Combining with THM

Since I’m a die hard Trim Healthy Mama, I am also incorporating THM principles so I don’t derail from that healthy eating. That means some minor tweaks, such as separating carbs and fats and not using ingredients that are Whole30 compliant but not THM compliant.

Once I’m done with the Whole30 plus reintroduction protocol, I will return to my regular Trim Healthy Mama eating lifestyle while omitting the food I discovered I’m sensitive to and again enjoying on plan things I am not sensitive to.

About My Whole30 + THM Menu Plan

All 42 Days

My menu plan included below contains the ENTIRE Whole30 + THM menu plan that I am using. That’s 30 days of Whole30 compliant meal plans plus 12 days of reintroduction plans. They are listed one week at a time for a total of 6 individual menu plans, so if you want to print them all, you’ll need to print them one week/menu plan at a time.

One thing I did in my menu plans is incorporate soups and salads for my lunches. My family does not care much for either soups nor salads, but I do. So I am going to make one or the other in a big batch and eat it over the course of a few days until all gone.

My Family

In the menu plan below, I list what I have planned for myself that is both Whole30 and Trim Healthy Mama friendly. My hubby and kids usually get their own breakfasts and have leftovers or sandwiches for lunch then, for dinner, they eat whatever I make plus sometimes a few extras to make the meal a non-Whole30 compliant Crossover. I did not list any variations that I’m doing for them in the menu plan.

Beverages

I don’t mention what I drink in my menu plan. During this Whole30 round, I plan on just drinking plain water and an occasional cup of hot tea. I can’t stand black coffee and I don’t care for coffee in general too much anyway, so I just won’t have any. Zevia soda will be out because it has sweetener (on Whole30, even THM friendly sweeteners are out because the idea is to wean yourself from needing sweet things in an effort to change your bad habits).

Fuel Sources

Below each meal, there is a letter (or more) in a colorful circle. These are based off the premises of Trim Healthy Mama. You can learn more about each of these letters on my intro to Trim Healthy Mama page here.

Please keep in mind that the S, E, FP, and XO icons indicate what the fuel source of the OVERALL MEAL is. A meal can have an S food item plus an FP food item, but the whole meal is an S.

If there is more than one fuel type label (example, S, E, and FP) in a single meal, you can sway the fuel type based on ingredients you use. For example, tacos. Tacos are FP if you use lean ground beef and only add non-starchy veggies; S if you use full fat beef; or E if you use lean ground turkey and starchy veggies.

Free Printable Menu Plans

Week 1

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Week 2

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Week 3

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Week 4

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Week 5

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Week 6

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Premium Food Binder Printables

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