30 day meal plan for family. In this comprehensive meal plan, you’ll discover: 35 Breakfast Recipes What could be easier than a 30 Day Meal Plan that makes healthy eating easy and your family will love? Disclaimer: Some affiliate links are included in this post.
The Best 30-Day Meal Plan
Everything in This Slideshow
1 of 30
Lemon Chicken & Rice
This easy Persian-inspired chicken and rice dish has a beautiful golden color and a wonderful fragrance. If you have saffron in the cupboard, do add that optional pinch; just a little will enhance the flavor and aroma of the dish.
2 of 30
Squash & Corn Chowder
In this healthy corn chowder recipe, heavy cream is replaced with milk and flour-thickened chicken broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade creamy vegetable and corn chowder, you’ll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.
3 of 30
Cheesy Chipotle-Cauliflower Mac
You’ll barely notice the cauliflower in this comforting skillet pasta–it’s pureed and mixed into the creamy cheese sauce.
4 of 30
Southwest Flank Steak with Fresh Tomatillo Salsa
Tart, fruity tomatillos make a delicious salsa that complements this Southwestern-inspired flank steak.
5 of 30
Chicken & Broccoli Casserole
This one-pan chicken-and-broccoli recipe comes out of the oven all browned, cheesy and bubbling like a casserole, but is really prepared more like a skillet meal on the stovetop. Serve with a crunchy green salad.
6 of 30
Greek Turkey Burgers with Spinach, Feta & Tzatziki
Creamy tzatziki and crisp sliced cucumber add a refreshing twist to this easy Greek-inspired burger recipe loaded with feta, spinach and Mediterranean spices. No tzatziki? No problem! Make your own at home by combining plain Greek yogurt with a squeeze of lemon, dill and finely chopped cucumber.
7 of 30
Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash
This spaghetti-squash-for-pasta swap slashes both carbs and calories by 75 percent for a delicious, creamy casserole you can feel good about eating. It’s worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense.
8 of 30
Prosciutto Pizza with Corn & Arugula
Prosciutto and arugula elevate this simple grilled pizza. If you have time, let the dough stand at room temperature for 10 to 15 minutes to make rolling it out easier in this 20-minute healthy pizza recipe. Thawed frozen corn works in place of fresh, just pat it dry before sprinkling it on the pizza.
9 of 30
Cauliflower Chicken Fried “Rice”
Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.
10 of 30
Cobb Salad with Herb-Rubbed Chicken
Try this satisfying salad recipe for an updated version of the classic Cobb. Kale, feta and strawberries give this chicken salad a colorful upgrade.
11 of 30
Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.
12 of 30
Macaroni with Sausage & Ricotta
A bit of sausage goes a long way in flavoring the creamy ricotta tomato sauce in this healthy and quick pasta recipe. Serve with a green salad and crusty Italian bread.
13 of 30
Chicken Enchiladas Verdes
This easy, creamy chicken enchilada recipe uses premade green salsa for a quick enchilada sauce. Not in a verde mood? Use tomato salsa instead.
14 of 30
Slow-Cooker Brisket Sandwiches with Quick Pickles
Make your BBQ or cookout easy with this slow-cooker beef brisket recipe. Rauchbier, a smoky German beer, gives this fork-tender brisket real pit-barbecue flavor, but you can use any beer that suits your taste, or even substitute beef broth, to achieve mouthwatering results. While the brisket is cooking, whip up the quick pickle recipe and stir together a garlic mayo to top off the sandwiches.
15 of 30
Asian Beef Noodle Bowls
With a lime wedge served on the side, these Asian noodle bowls are packed with flavor.
16 of 30
Zucchini Noodles with Avocado Pesto & Shrimp
Cut some carbs and use spiralized zucchini in place of noodles in this zesty pesto pasta dish recipe. Top with Cajun-seasoned shrimp to complete this quick and easy dinner.
17 of 30
Stetson Chopped Salad
Knock it out of the park at dinner with this composed salad recipe inspired by the crazy-popular Stetson Chopped Salad at Cowboy Ciao in Scottsdale, Arizona. It packs in colorful vegetables and a variety of textures from whole grains, seeds and a creamy homemade dressing for a photo-worthy, healthy meal. Keep it vegetarian or add smoked salmon or roasted chicken.
18 of 30
Salmon-Stuffed Avocados
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
19 of 30
Mini Meatloaves with Green Beans & Potatoes
This healthy meatloaf recipe and side dishes are all made in the oven on two sheet pans so that everything’s ready for the dinner table at the same time. The potatoes go into the oven first to start roasting while the mini meatloaves and green beans are prepped and added to the oven partway through.
20 of 30
Creamy White Chili with Cream Cheese
This rich and creamy chili comes together in a flash thanks to quick-cooking chicken thighs and canned white beans. Mashing some of the beans acts as a fast thickener when your soups don’t have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.
21 of 30
Quick Shrimp Puttanesca
Because refrigerated fresh pasta cooks much faster than dried pasta, this Italian pasta dish will be on the table lickety-split! Puttanesca, traditionally made with tomatoes, olives, capers, anchovies and garlic, gets a makeover with shrimp for extra protein and artichoke hearts to boost the vegetable servings (and the fiber!). If you can’t find frozen artichoke hearts, sub in drained canned artichoke hearts.
22 of 30
Chickpea Curry (Chhole)
Made with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.
23 of 30
Roasted Salmon with Smoky Chickpeas & Greens
In this healthy salmon dinner, you’ll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen’s current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.
24 of 30
Chicken & Spinach Skillet Pasta with Lemon & Parmesan
This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top. I call it “Mom’s Skillet Pasta” and she called it “Devon’s Favorite Pasta.” Either way it’s a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It’s a simple dinner the whole family will love.
25 of 30
Broccoli-Cheddar-Chicken Chowder
In this healthy broccoli-Cheddar-chicken chowder recipe, heavy cream is replaced with milk and flour-thickened chicken broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade creamy broccoli, Cheddar and chicken chowder, you’ll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.
26 of 30
Crispy Oven-Fried Fish Tacos
Fish tacos make a satisfying meal the entire family will love. Many restaurant versions are deep-fried, but our technique includes coating the fish in a seasoned whole-grain breading and spritzing it lightly with cooking spray before baking on a rack until golden brown. The result is a crispy exterior with moist and flaky fish inside.
27 of 30
Roasted Cauliflower & Potato Curry Soup
In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.
28 of 30
Zucchini Lasagna
Roasted zucchini slices stand in beautifully for wheat pasta in this no-noodle lasagna. The simple swap reduces calories and eliminates gluten. It’s also a great way to use up extra zucchini if your plants are prolific.
29 of 30
Pork Chops with Garlicky Broccoli
A little Parmesan in the pork chops’ crunchy coating makes it extra-flavorful. The broccoli is simple yet special–try it alongside just about anything you’re cooking, but it pairs perfectly with the pork here for a satisfying healthy dinner ready in just 30 minutes.
30 of 30
Slow-Cooker Mediterranean Chicken & Chickpea Soup
This set-it-and-forget-it slow-cooker recipe simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken is the key to making rich soup without adding broth.
HOW TO WHOLE 30 MEAL PLAN
CREATING A WHOLE 30 MEAL PLAN FOR THE FAMILY
Meal planning for a Whole 30 isn’t that different from a regular meal plan, only no packaged goods or grains and nothing that is made with sugars, preservatives, and fillers.
Here are a few tips to help you and your family succeed at the Whole30:
PLAN FAMILY MEALS TOGETHER
Doing the Whole30 as a family is an effective way to implement both short and long term changes that will help you reach your overall health goals. That’s why I made a new version of the 30-day whole eating program, with the entire family in mind. It’s called the Family KickStart Program, and you can get more details about how it works here.
Since the whole family is included it’s only fair that everyone especially kids get to be a part of selecting meals. Including them in this step will help keep them motivated and excited to try out the new recipes. Plus, my kids always want me to tell you, we’ve even included 2 pancake recipes for you to choose from.
We all know kids can’t go without their favorite foods for 30 days and including recipes that they already love while making smart ingredient swaps that eliminate the processed foods makes Family KickStart the best way to eat whole food as a family.
Aside from having recipes they love, here’s how to make meal planning fun and easy for the whole family:
Set aside time-
At the beginning of the week, take some time, usually 1 hour, to plan out breakfast, lunch, dinner, and snacks for the upcoming week. I highly suggest you do this BEFORE grocery shopping and after you’ve had a good pantry purge (more on that later).
If you are using Family KickStart program, I do a lot of this work for you. But you’ll still want to go over everything with the kids, and let them help select which recipes they want on which days, and if they want to double up on something they are especially excited about.
The program is extremely flexible, so you can stick to the meal plans exactly as I’ve laid them out, or accommodate requests from the kids. Whatever gets them involved and excited about eliminating processed foods for the month!
Recreate Family Favorites
If your kids have a few favorite recipes, try finding a new way to serve it that will fit into the Whole30 requirements without sacrificing flavor. Who said pizza sauce and pepperoni should only be served on a crust? Why not over baked chicken or sliced zucchini for a mini pizza? Swap the rice in their favorite stir fry for cauliflower rice, noodles for zucchini noodles. There’s so much you can do to get them on board.
Plan on ONE meal
That is, per breakfast, lunch, and dinner. One of the main reasons I recommend one meal for the whole family is it encourages kids to try new things. Being a short order cook and making separate meals to please everyone is a quick way to burn out, and seriously, who has time for that?
A quicker workaround – make sure each meal has at least one item everyone will like, whether it’s a side dish or the entree. This will help keep everyone happier at the table, and you won’t have to spend all evening in front of the stove.
GET THE KIDS INVOLVED IN THE KITCHEN
Whether it’s setting the table, tossing the salad, or if they’re older, chopping veggies, including the kids in the process of choosing and preparing the meals not only teach them healthy eating habits, they’ll also be a little more excited to try the new recipes and dishes. To get started, place them in charge of creating one or two snacks for the whole week.
CLEAN OUT THE PANTRY
Nothing will keep your family more motivated to eat and stick the plan than cleaning your kitchen, pantry, and fridge of all temptations. Keeping those chips, sodas, candy, and snack cakes out of the house is the best way to avoid eating them.
Snack time is the most important part of the day for kids, so I’ve included lots of kid-approved snack ideas in the Family KickStart program as well.
I know they’re good because even my picky eaters ask me to make the KickStart snacks long after we’re done with the 30-day program.
WHOLE 30 SHOPPING LIST
You will definitely be spending a lot more of your grocery shopping time in the produce section for the next 30 days, but with a good Whole30 meal plan in place, there is no concern about any of it going to waste.
BELOW YOU’LL FIND THE BIGGEST CHANGES IN A REGULAR GROCERY SHOPPING LIST VS. A WHOLE30 SHOPPING LIST:
Instead of rice, wheat, sandwich bread, pasta and wraps you’ll find butternut squash, sweet potato, and cauliflower rice, plus endless amounts of fresh vegetables and some fruit. Your fridge will look like #fridgegoals and your whole family will feel amazing, it’s a win-win!
When it comes to protein, swap the prepackaged deli meat, pre-made burgers, fish sticks, breaded chicken nuggets with fresh cuts of beef, pork, chicken and turkey, as well as seafood, and eggs.
Orangic and grass-fed meats are the best choices, but if that’s stretching the budget go for the regular it’s still a step above the processed options and you can feel good about putting it on your table.
Condiments can be little sneaky since many are hidden with sugar and additives so it’s best to stick to these few staples:
WHOLE30 APPROVED CONDIMENTS
- Coconut oil
- Ghee or clarified butter-
- Olive oil
- Avocado oil
- Sesame oil
- Sriracha
- Mustard
- Mayonnaise- whole 30 compliant
- Almond butter
- Vinegar
- Coconut aminos- sub for soy sauce
- Salt
- All the herbs and spices you could ever want
WHOLE 30 APPROVED FOODS
Instead of going over what you can’t have, let’s take a look at everything you CAN eat on a Whole 30, it’s a huge list!:
- Vegetables! All of them, even potatoes!
- Fruit- Whole30 and Family Kickstart both aim to reduce your sugar intake sp while fruit is allowed, it should be eaten in moderation. Fruit is natural and healthy but it still contains more sugar than vegetables.
- Meats and seafood-
Fresh and unprocessed only. Items like sliced turkey and ham should be selected with caution since many contain fillers and sugars (shocker, I know), this brand is Whole 30 approved and one I enjoy using. Sausage is okay but make sure it contains no added sugars or other preservatives. - Eggs-
Whether scrambled, poached, fried, baked, or hard-boiled, eggs help build some tasty breakfasts, lunches, and even dinners, hello Shakshuka! - Coffee-
You can still enjoy your cup o’ joe but be sure to skip the milk products and sugar. Replace the usual cream with almond or coconut milk and you’ll still be able to start your day right – with a cup of coffee in hand! - Fats and Oils-
Olive oil, coconut oil, and ghee will be your best friends. Nuts and nut butter are approved but don’t go overboard, it’s best to serve them as mealtime accompaniment.
WHOLE 30 MEAL PLAN TEMPLATE
If you’re looking for a way to implement these Whole 30 changes but don’t have the bandwidth to come up with meal ideas, much less find recipes that are whole 30 meal plan compliant, the Family Kickstart is the perfect way to get you started.
Below are a few recipes for each meal you can select from to help you get started.
WHOLE30 MEAL IDEAS
WHOLE30 DINNER IDEAS:
Recipe: Pork Carnitas
It’s the Whole30 approved version of my Pulled pork carnitas tacos! Made in the slow cooker for an easy and incredible meal. Leftovers are great on salads or cauliflower rice for a homemade burrito bowl.
Recipe: Egg Roll in a Bowl
Everything we all love about egg rolls, minus the crunchy shell and energy crash half an hour later.
Recipe: Dijon Chicken
One pan, simple, and whole 30 comfort food at it’s best.
Recipe: Shrimp Fried Rice
Swap regular rice for cauliflower rice and you have a new family favorite.
Recipe: Salsa Chicken
Use this to build burrito bowls, or in a lettuce cup, topped with guacamole for a low-carb, Whole 30 taco.
Recipe: Loaded Sweet Potato Bar
This self-serve bar is always a hit with the family and it uses leftover taco night ingredients saving you loads of time during meal prep.
Recipe: All Meat and Veggie Chili
Low-carb and super hearty, there’s a reason over a million people have clicked on this recipe. So so good.
WHOLE30 LUNCH IDEAS:
Recipe: Low carb zucchini pizza bites
Who doesn’t want a bunch of mini pizzas for lunch? Omit the cheese and you’re ready to eat. These make a perfect after-school snack or lunchbox idea for the kids.
Recipe: Mexican Fiesta Deviled Eggs
While I enjoy a good classic deviled egg, nothing beats this combo!
Recipe: Bell Pepper Nachos
This will give you something to drool about! Taco meat, black olives, salsa, guacamole, it’s basically loaded nachos that are good for you. These are great for dinner or packed into lunch. Pack the guacamole in a separate sauce container and top when ready to eat.
Recipe: Southern Chicken Salad
Honestly, this is a staple lunch all year round, but it’s also Whole30 compliant. I like to double the batch at the beginning of the week and pack it in our lunchboxes. I usually have mine over a salad, while my kids always like theirs with plantain chips and baby carrots.
WHOLE30 BREAKFAST IDEAS:
Recipe: Sweet potato toasts
Swap the regular morning toasts for these sweet potato toasts. Here is how to make them, plus 5 ways to top them, so you’ll never get bored.
Recipe: Spinach & Bacon mini quiches
One batch yields 24 mini muffins and they work great for breakfast or lunch.
Recipe: Blueberry Muffin Green Smoothie
One of my family’s favorite smoothies and promise, no one will know there it includes spinach!
WHOLE30 SNACKS:
For starters, I like to keep sliced veggies with hummus and guacamole, fruit, hard-boiled eggs, and cold cuts on hand. Plantain chips or homemade banana chips are also a favorite replacement for chips and crackers, try them with salsa or guacamole to amp it up.
In case you need a few snacks that are readily available, no prep work needed here are a few Whole 30 compliant options that can be purchased on amazon and delivered straight to your front door:
- SeaSnax Roasted Seaweed Snacks
- Lära Bars
- Rx Bars
- Lorissa’s Kitchen Original Grass-Fed Beef Sticks
- Justin’s Classic Almond Butter
- Plantain Chips + salsa
- Pork Rinds
Whole30 Recipes for Families – Shrimp Fried Rice
The best Whole30 recipes families LOVE. These make meal planning a breeze, especially while clean eating.
- Author: Laura
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
Ingredients
- 1 large head cauliflower or 6 cups cauliflower rice
- ¼ cup coconut aminos or soy sauce
- 1 tablespoon honey, optional
- ½ teaspoon grated fresh ginger or ⅛ teaspoon ground ginger
- Pinch red pepper flakes
- 1 tablespoon sesame oil
- 1 bunch green onions, chopped, whites separated from greens
- ½ cup frozen peas
- ½ cup carrots, cubed
- 3 eggs, beaten
- ½ pound shrimp, thawed, peeled and deveined
Instructions
- Chop cauliflower into chunks and place in a food processor. Pulse to finely chop until it resembles rice, set aside.
- In a small bowl, whisk together coconut aminos, honey, ginger, and red pepper flakes; set aside.
- In a large skillet or wok over medium-high heat, heat up sesame oil. Add in the white part of the onions and sauté for about a minute. Add frozen peas and carrots, stir, and cook to heat through for about 2 minutes. Move veggies to one side of the wok and add in beaten eggs. Cook eggs on one side of the pan, moving the mixture around as it cooks until cooked through. Add shrimp, and cook, for about 2 minutes until they’ve turned pink.
- Add in riced cauliflower and stir to combine. Pour the Tamari sauce mixture over the top, making sure to distribute evenly throughout and cook for an additional 4 minutes, until cauliflower has softened but has an “al dente” texture. Turn off heat, sprinkle green onions, cover for a minute to soften, and serve.
30 Days of Dinners: Another Month of Meal Planning
Last month, I decided to meal plan for the entire month ahead of time & it was awesome. (You can view last month’s post here, 31 Days of Dinners!) 30 days of meals planned out makes life easier!
No more stress every weekend about what we were going to eat the following week. No more scouring Pinterest & cookbooks to figure out the standard question, “What’s for Dinner?”.
Instead, I just pulled out my menu plan & created the grocery list for the week from what was on the menu. It definitely saved me time & energy to plan a full month of meal ideas ahead of time.
Today, I am sharing another month of ideas with you all. Many of these are tried-and-true favorites, but I love trying new recipes so I have a few new ones to try out!
Most of these recipes don’t require a lot of prep or a large chunk of time to cook and are relatively kid-friendly meals that my whole family will eat. You can modify as needed based on what is in your pantry, what is on sale at the store, & what you have planned for the week but no more searching cookbooks & Pinterest every night for something to make for dinner!
30 days of meals
