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Whole30 + THM Menu Plan

This page may contain affiliate links. Please read my disclosure.

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

Whole30 + THM

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.

TABLE OF CONTENTS
  1. What is Whole30?
    • The Books
    • Combining with THM
  2. About My Whole30 + THM Menu Plan
    • All 42 Days
    • My Family
    • Beverages
  3. Fuel Sources
  4. Free Printable Menu Plans
    • Week 1
    • Week 2
    • Week 3
    • Week 4
    • Week 5
    • Week 6
  5. Premium Food Binder Printables

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.

THE WHOLE30
WHOLE30 DAY BY DAY
WHOLE30 FAST & EASY
WHOLE30 SLOW COOKER

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

description2
Satisfying - Healthy fats as primary fuel source, low in carbs.
S-Helper - Healthy fats as primary fuel source, a little higher in carbs.

Energizing - Healthy carbs as primary fuel source, low in fat.

Fuel Pull - Lower in both healthy carbs and healthy fats.

Crossover - Higher in both healthy fats and healthy carbs.

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

BREAKFAST

LUNCH

DINNER

MONDAY

BREAKFAST

LUNCH

DINNER

•  Kitchen Sink Scrambled Eggs (halved), p. 202 Whole30

• Healing Chicken Soup
• Buffalo Chicken Twice Baked Sweet Potatoes

TUESDAY

BREAKFAST

LUNCH

DINNER

• 3 egg white omelet with non-starchy veggies and nutritional yeast
• 1 piece of fruit
• Healing Chicken Soup
• tacos (hidden mushrooms in taco meat, grilled peppers and onions for veggies), served on lettuce
• TJ's House Ranch

WEDNESDAY

BREAKFAST

LUNCH

DINNER

• Kitchen Sink Scrambled Eggs (halved), p. 202 Whole30

• Healing Chicken Soup
• Verde Chicken Chili (no beans, no cream cheese, using a small dollop of coconut cream instead of yogurt), p. 78 Trim Healthy Table
• 1 piece of fruit

THURSDAY

BREAKFAST

LUNCH

DINNER

• 2 eggs and 2 slices bacon
• 3 okra pickles

• Healing Chicken Soup

• Seared Salmon Fillets with Ginger-Caramelized Pineapple, reducing fat to 4 teaspoons total for whole recipe, p. 88 Fast & Easy

FRIDAY

BREAKFAST

LUNCH

DINNER

• 3 egg white omelet with veggies and nutritional yeast
• 1 piece of fruit

• Healing Chicken Soup

• Garlicky Pepper Beef with Crunchy Cabbage, p. 229 Fast & Easy

SATURDAY

BREAKFAST

LUNCH

DINNER

• 3 egg white omelet with veggies and nutritional yeast
• 1 piece of fruit
• Healing Chicken Soup
• burgers on grill wrapped in lettuce, no cheese, dill pickles, sugar free mayo, sugar free ketchup, and mustard
• grilled asparagus

SUNDAY

BREAKFAST

LUNCH

DINNER

• hot tea
• handful pistachios

• salad with chicken and TJ's Ranch Dressing (dressing brought from home) at a Mexican restaurant

• leftover smorgasbord

Week 2

BREAKFAST

LUNCH

DINNER

MONDAY

BREAKFAST

LUNCH

DINNER

• 2 eggs and 2 slices bacon
• 3 okra pickles 

• Healing Chicken Soup
• Old Bay Shrimp Scampi Pasta, using spaghetti squash instead of pasta, and using 1/4 cup white wine vinegar + 1/4 cup water instead of white wine
• roast broccoli, going light on the ghee

TUESDAY

BREAKFAST

LUNCH

DINNER

• 3 egg white omelet with veggies and nutritional yeast
• 1 piece of fruit
• Healing Chicken Soup
• Asian tacos, sweeteners and Worcestershire sauce omitted
• cauliflower rice

WEDNESDAY

BREAKFAST

LUNCH

DINNER

• tea with collagen
• 3 okra pickles
• 1 piece of fruit

• Healing Chicken Soup
• Thai Chicken and Brussels Sprout Skillet, subbing orange juice (in dressing) with lemon juice, p. 50 Fast and Easy

THURSDAY

BREAKFAST

LUNCH

DINNER

• Red Hash Brown Potatoes with Bacon

• Healing Chicken Soup

• Smoky Bacon Chili and Mashed Butternut Squash

FRIDAY

BREAKFAST

LUNCH

DINNER

• Red Hash Brown Potatoes with Bacon

• Chicken Salad Boats, no apple (going to used canned chicken and reduce to one serving)

• Chicken, Shrimp, and Sausage Jambalaya with ¼ the parsnips, p. 196 Slow Cooker

SATURDAY

BREAKFAST

LUNCH

DINNER

• 3 egg white omelet with veggies and nutritional yeast
• 1 piece of fruit
• Paleo Chicken Cobb Salad with Buffalo Ranch
• Greek Burgers
• grilled asparagus

SUNDAY

BREAKFAST

LUNCH

DINNER

• hot tea
• handful pistachios

• eating at McDonald's - 2 beef patties, plain with pickles, and a side salad, no dressing (will use my own homemade dressing); I chop up the beef and mix it with the salad

• leftover smorgasbord

Week 3

BREAKFAST

LUNCH

DINNER

MONDAY

BREAKFAST

LUNCH

DINNER

• Kitchen Sink Scrambled Eggs (halved), p. 202 Whole30

• Paleo Chicken Cobb Salad with Buffalo Ranch
• Sheet Pan Shrimp with Sesame Broccoli, reducing fat to 2 teaspoons for whole recipe p. 132 Fast & Easy

TUESDAY

BREAKFAST

LUNCH

DINNER

• tea with collagen
• 3 okra pickles
• 1 piece of fruit
• Paleo Chicken Cobb Salad with Buffalo Ranch
• Ultimete Chicken Tacos, served on lettuce
• cauliflower rice

WEDNESDAY

BREAKFAST

LUNCH

DINNER

• Kitchen Sink Scrambled Eggs (halved), p. 202 Whole30

• Asparagus Cream Soup, p. 201 Fast & Easy
• Cashew Crusted Chicken Fingers
• Chick-Fil-A Sauce (using W30 approved ingredients and omitting stevia)
• roast broccoli

THURSDAY

BREAKFAST

LUNCH

DINNER

• 3 egg white omelet with veggies and nutritional yeast
• 1 piece of fruit

• Asparagus Cream Soup, p. 201 Fast & Easy

• Beef Barbacoa wrapped in lettuce, p. 113 Slow Cooker
• roast broccoli

FRIDAY

BREAKFAST

LUNCH

DINNER

• Red Hash Brown Potatoes with Bacon

• Asparagus Cream Soup, p. 201 Fast & Easy

• Coffee-rubbed Pot Roast, 1/3 the carrots, p. 101 Slow Cooker
• Baked Brussels Sprouts with Tahini, p. 258 Fast & Easy

SATURDAY

BREAKFAST

LUNCH

DINNER

• 3 egg white omelet with veggies and nutritional yeast
• 1 piece of fruit
• Asparagus Cream Soup, p. 201 Fast & Easy
• Garlic Butter Shrimp
• grilled asparagus

SUNDAY

BREAKFAST

LUNCH

DINNER

• hot tea
• handful pistachios

• eating at Chipotle - Whole30 Salad Bowl with chicken

• leftover smorgasbord

Week 4

BREAKFAST

LUNCH

DINNER

MONDAY

BREAKFAST

LUNCH

DINNER

• 2 eggs and 2 slices bacon
• 3 okra pickles

• Hot Beef & Broccoli Salad, p. 6 Fast & Easy
• Buffalo Chicken Twice Baked Sweet Potatoes

TUESDAY

BREAKFAST

LUNCH

DINNER

• 3 egg white omelet with veggies and nutritional yeast
• 1 piece of fruit
• Hot Beef & Broccoli Salad, p. 6 Fast & Easy
• tacos (hidden mushrooms in taco meat, grilled peppers and onions for veggies), served on lettuce
• TJ's House Ranch

WEDNESDAY

BREAKFAST

LUNCH

DINNER

• 2 eggs and 2 slices bacon
• 3 okra pickles

• Hot Beef & Broccoli Salad, p. 6 Fast & Easy
• Balsamic-glazed Sweet Potatoes and Salmon, p. 211 Slow Cooker

THURSDAY

BREAKFAST

LUNCH

DINNER

• 2 eggs and 2 slices bacon
• 3 okra pickles

• Fruity Chicken Chopped Salad (doubling so it lasts 4 days) using this dressing (omitting maple syrup) instead, p. 26 Fast & Easy

• Korean Bulgogi
• roast broccoli

FRIDAY

BREAKFAST

LUNCH

DINNER

• 2 eggs and 2 slices bacon
• 3 okra pickles

• Fruity Chicken Chopped Salad (doubling so it lasts 4 days) using this dressing (omitting maple syrup) instead, p. 26 Fast & Easy

• Crock Pot Lemon Garlic Butter Chicken, using ghee instead of butter
• Green Fries, no Parmesan, p. 262 Trim Healthy Table

SATURDAY

BREAKFAST

LUNCH

DINNER

• 2 eggs and 2 slices bacon
• 3 okra pickles
• Fruity Chicken Chopped Salad (doubling so it lasts 4 days) using this dressing (omitting maple syrup) instead, p. 26 Fast & Easy
• Loaded Hamburgers with Special Sauce
• grilled asparagus

SUNDAY

BREAKFAST

LUNCH

DINNER

• hot tea
• handful pistachios

• salad with chicken and Ranch dressing (dressing brought from home) at a Mexican restaurant

• leftover smorgasbord

Week 5

BREAKFAST

LUNCH

DINNER

MONDAY

BREAKFAST

LUNCH

DINNER

• Red Hash Brown Potatoes with Bacon
• Egg Salad on lettuce
• Chicken Thighs with Stuffed Mushrooms, p. 154 Fast & Easy

TUESDAY

BREAKFAST

LUNCH

DINNER

• Red Hash Brown Potatoes with Bacon
• Egg Salad on lettuce
• Asian tacos, sweeteners and Worcestershire sauce omitted
• cauliflower rice

WEDNESDAY

Reintro: Legumes

BREAKFAST

LUNCH

DINNER

• egg whites and beans omelet
• Get Methylating Lentil Soup, freezing all but 1 portion
• Low Carb Peanut Chicken Skillet
• roast broccoli

THURSDAY

Back to Whole30

BREAKFAST

LUNCH

DINNER

• 2 eggs and 2 slices bacon
• 3 okra pickles

• Egg Salad on lettuce

• Chicken Zoodle Pho, using 2 teaspoons coconut oil to lighten it slightly, p. 207 Fast & Easy

FRIDAY

Back to Whole30

BREAKFAST

LUNCH

DINNER

• tea with collagen
• 3 okra pickles
• 1 piece of fruit

• Egg Salad on lettuce

• Shrimp Boil, p. 228 Slow Cooker

SATURDAY

Reintro: Gluten Free Grains

BREAKFAST

LUNCH

DINNER

• banana oatmeal
• cooked shrimp with 1 teaspoon ghee served over brown rice and quinoa
• The Best Carnitas, served on lettuce
• roast corn

SUNDAY

Back to Whole30

BREAKFAST

LUNCH

DINNER

• hot tea
• handful pistachios

• eating at McDonald's - 2 beef patties, plain with pickles, and a side salad, no dressing (will use my own homemade dressing); I chop up the beef and mix it with the salad

• leftover smorgasbord

Week 6

BREAKFAST

LUNCH

DINNER

MONDAY

Back to Whole30

BREAKFAST

LUNCH

DINNER

• 3 egg white omelet with veggies and nutritional yeast
• 1 piece of fruit
• Egg Salad on lettuce
• Sausage Pizza Sweet Potatoes (using lean ground turkey with sausage spices instead of actual sausage)

TUESDAY

Reintro: Dairy

BREAKFAST

LUNCH

DINNER

• scrambled eggs with cheese
• hot tea and heavy cream
• Loaded Chicken Salad (has cheese and sour cream)
• raspberries
• Chicken Bruschetta (made with cheese and butter)
• buttered roast broccoli

WEDNESDAY

Back to Whole30

BREAKFAST

LUNCH

DINNER

• Red Hash Brown Potatoes with Bacon
• Short Ribs Pizzaiola with Cauliflower Rice, p. 118 Slow Cooker
• Short Ribs Pizzaiola with Cauliflower Rice, p. 118 Slow Cooker

THURSDAY

Back to Whole30

BREAKFAST

LUNCH

DINNER

• Red Hash Brown Potatoes with Bacon

• Egg Salad on lettuce

• Spicy Lemongrass Chicken and Bok Choy Stir-fry, p. 55 Fast & Easy

FRIDAY

Reintro: Gluten Grains

BREAKFAST

LUNCH

DINNER

• egg white omelet
• sprouted wheat toast

• tuna salad on a low carb tortilla

• spaghetti made with Dreamfields pasta and Ragu Simply
• Balsamic Bacon Brussels Sprouts

SATURDAY

Back to Whole30

BREAKFAST

LUNCH

DINNER

• 3 egg white omelet with veggies and nutritional yeast
• 1 piece of fruit
• tuna salad on lettuce
• Amazing Garlic Burgers
• grilled asparagus

SUNDAY

Back to Whole30

BREAKFAST

LUNCH

DINNER

• 3 egg white omelet with veggies and nutritional yeast
• 1 piece of fruit

• eating at Chipotle - Whole30 Salad Bowl with chicken

• leftover smorgasbord

Premium Food Binder Printables

Food Binder

Want blank, fillable, printable menu plans, recipe pages, shopping lists, inventory pages, recipe dividers, and more? Check out my Editable Premium Food Binder Printables!

LET’S GO

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Tagged With: healthy, THM, Trim Healthy Mama, weight loss, Whole30

Force of Nature

Comments

  1. Brandie says

    at

    Due to severe allergies, we can’t do shrimp. What protein do you suggest subbing for shrimp in your recipes?

    Reply
    • TJ says

      at

      Chicken should work in most cases. 🙂

      Reply
  2. Barbara says

    at

    Thank you for sharing your hard work! I am considering doing whole30 soon and wondered how I could do it along with THM and not starve! Your plan looks great! I have “pinned” several of the recipes you shared for later. Maybe you could share your results sometime?

    Reply

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