The Best 7-Day Bodybuilding Whole30 Meal Plan

Written by Kyle Hunt | BEXSci.

Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist

FACT CHECKED

Updated On: March 23, 2023

Picking a diet can sometimes feel downright impossible. There are options for any goal, from weight loss to muscle building, along with those designed to cure specific ailments or address potential food sensitivities.

There are so many potential choices that it's likely you've come to a point somewhere in your dieting journey where you're so unsure of which one to pick that you're close to not following one at all.

But before you give up on eating healthier altogether, there's a great option that can help you hit your goals while eating nutrient-dense foods and identifying any food sensitives you may have. The diet we're talking about? Whole30.

Whole30 is an extreme thirty-day elimination diet to help you reset your dietary choices. During the first thirty days, you eliminate all processed junk, added sugar, alcohol, and more. If it seems restrictive, it is. However, you can reintroduce foods once the first thirty days are over.

One of the perks of this diet is that even during the elimination phase, you can eat as much as you want. No need to weigh and measure your meals or yourself, unless you have weight loss or muscle-building goals you're trying to track. Ideally, just eat the approved foods for thirty days and see how things go.

If this sound like a compelling diet, read on as we're about to discuss it in detail, along with a 7-day meal plan to support fat loss and muscle-building goals.

Table of Contents:

What Is The Whole30 Meal Plan?
Why Bodybuilders May Want To Try the Whole30 Meal Plan
What Can You Eat On The Whole30 Meal Plan?
What Should You Avoid Eating On The Whole30 Meal Plan?
Your Daily Macros & Calories
Your 7-Day Whole30 Grocery List
7-Day Whole30 Meal Plan For Muscle Building
7-Day Whole30 Meal Plan For Cutting
What To Do After Whole30
FAQs

whole30 week 1 meal plan

What is the Whole30 Meal Plan?

Whole30 was created by Melissa Urban in 2009 as a life-changing dietary experiment. The program is laid out in two phases. The first phase consists of a thirty-day nutritional reset, involving thirty days of elimination. You cut out legumes, grains, dairy, added sugar, alcohol, and all other junk for the first month, focusing on eating unprocessed whole foods. The menu will contain meat, eggs, seafood, fruits, vegetables, and natural fats.

The first thirty days are challenging, as lifters will have to temporarily part ways with their favorite protein powders, but the challenge and disciple required are part of why the Whole30 program is beneficial. Plus, there is no shortage of delicious recipes and meal plan ideas available, including the ones we've got in this article. For more inspiration, you can also grab one of the many books produced by the Whole30 team for more breakfast, lunch, and dinner recipes and meal plans.

Once the first thirty days are over, you begin the re-introduction phase, which lasts ten or more days. The idea is after you eliminate the specified foods for thirty days, you slowly bring food groups back to see how your body responds.

Reintroduce legumes first, followed by non-gluten-containing grains such as corn, rice, and oats. Next, try dairy products, and if all goes well, move on to gluten-containing grains like wheat. Last, you can have sugar, sweeteners, and alcohol.

what is whole30 meal plan

Why Bodybuilders May Want to Try the Whole30 Meal Plan

On the surface, the Whole30 diet may not seem bodybuilding friendly, but there are a few reasons why lifters should give it a try.

1. It improves How You Feel:

It's possible to have a food allergy or sensitivity to something you regularly eat, yet because our diets are typically so diverse, it is hard to identify the culprit without eliminating multiple foods. During the first thirty-day elimination period, you may find improved digestion, more energy to tackle your workout split, and resolved skin issues, among other things.

After the re-introduction phase, you'll know what foods to keep in your everyday diet and which ones to eat sparingly, so you can continue feeling great.

2. Whole30 Supports Fat Loss:

Although Whole30 is not explicitly designed to be a weight loss diet, many people lose fat while following Whole30 principles. Reducing processed carbohydrates and adding more fruits and vegetables is a great way to lower calories and increase satiety.

3. Whole30 Includes More Nutrient-Dense Foods:

Following the Whole30 approach leads to more nutrient-dense foods. Many common bodybuilding foods are lower in vitamins and minerals, compared to options following Whole30. For example, if most carbohydrates come from rice and bread, replacing them with potatoes, sweet potatoes, and fruit will significantly increase the micronutrient profile of your diet.

And once you have some great meal and recipe ideas, it's very likely that you'll find eating this way isn't as restrictive as it first seems.

4. It Incorporates More Whole Food Protein Sources:

The last point may sound like blasphemy, but bodybuilders may benefit from relying on something other than protein powder and bars to hit their protein goals. Yes, protein powder makes consuming a lot of protein very convenient. However, for the majority of bodybuilders, it's likely been years since they went even a day without consuming protein supplements.

Look, there is nothing wrong with having a protein shake. But, you may find that thirty days of whole protein sources leads to better satiety, less snacking between meals, and improved digestion.

whole30 meal plan weight loss

What Can You Eat on the Whole30 Meal Plan?

Since the Whole30 meal plan is an elimination diet, the food options are semi-limited. The foods allowed are similar to what you would find on a Paleo diet. To learn more about the Paleo diet, including a comprehensive list of what you can and can't eat on it, along with inspiration for Paleo recipes, check out our article comparing keto vs paleo.

The premise of the Whole30 diet is to eat unprocessed whole foods. Meat, seafood, eggs, fruits, vegetables, potatoes (sweet and white), and natural fats are allowed. If you enjoy your morning jolt of caffeine, don't worry! Coffee and tea are both permitted.

The Whole30 approach is all about creating healthy eating habits. It's not a low-carb or low-fat diet. You don't have to track calories or weigh or measure food as long as you eat within the approved guidelines.

simple whole30 meal plan

What Should You Avoid Eating on the Whole30 Meal Plan?

The short answer is that if food is not whole or unprocessed, it needs to be avoided on the Whole30 diet. This means for the first thirty days of the program, don't eat anything with added sugar or artificial sweeteners or alcohol in any capacity. In addition, grains, legumes, or dairy must also be avoided.

However, there are a few exceptions.

For dairy products, you can have ghee or clarified butter. You can also have no-sugar-added fruit juice, even though it will still be relatively high in natural sugars. Although green beans and peas are technically legumes, both are allowed.

Miscellaneous things like vinegar, coconut aminos, herbs, spices, and seasonings are also allowed.

One area where the Whole30 diet differs from similar diets, like, for example, the 80 20 rule diet or counting macros, is it doesn't allow for the recreation of treats with approved foods. So, you can't make almond flour pancakes or coconut banana ice cream. The reason is to help you cut down on foods that are easy to overeat. If a sweet tooth hits midday, you'll have to settle for a fresh fruit lunch instead.

A helpful tip: Avoid stepping on a scale to check your body weight or perform circumference measurements during the thirty-day elimination period. Obviously, if you have specific weight loss or muscle-gaining goals, avoiding the scale might not be possible. But, remember, the elimination period's goal is more than weight loss or body composition change. It's about creating better habits, and spending too much time evaluating progress may distract from that.

whole30 meal plan week 1

Your Daily Macros & Calories on Whole30

The first step in creating a meal plan is determining your daily macros and calories. Before you can put food on a plate, it helps to know how much you need.

As simple as it sounds, everything with nutrition breaks down to calories in vs. out. To build muscle, you must consume more calories than your body requires. And for weight loss, you need to consume fewer calories than your body requires.

Everyone has specific calorie needs based on body weight, composition, and activity level. Calories needs are represented by total daily energy expenditure (TDEE).

There are many different formulas for calculating TDEE, but an easy one-step option is to multiply your body weight by 14 to 16.

For example, a moderately active 165lb person would calculate their TDEE by the following formula: 165 x 15 = 2475 TDEE.

In this example, the individual would theoretically maintain their body weight if they consistently ate 2475 calories. Once you know your TDEE, you can adjust calories up or down based on your goals.

Calories & Macros For Muscle Gain:

Building muscle requires a surplus of calories. However, contrary to popular belief, you don't have to force-feed yourself during a bulk. In fact, only adding 15-20% calories above TDEE is a great place to start.

In our example, adding 15% to 2475 would give you 370 extra calories.

165lbs x 15 = 2475 calories
2475 x 15% (370) = 2845 calories

From there, we have to distribute the macronutrients. Start with determining how much protein you need per day to build muscle, as protein is an essential nutrient for bulking and fat loss. The current literature supports eating between .7-1g of protein per pound of body weight to build and maintain muscle¹.

Once you calculate protein intake, all that is left to figure out is fat and carbohydrates. Healthy fats are an essential nutrient that regulates hormones, boosts brain function, and aids joint health. On the Whole30 diet, a good starting place for fat intake is around thirty percent of total calories. All of the remaining calories will come from carbohydrates.

Calories: 2845
Protein: 165g (1g per pound of body weight)
Fat: 95g (30% of total calories)
Carbohydrates: 330g (remaining calories)

Calories & Macros For Weight Loss:

Weight loss requires the opposite setup. Instead of adding calories to TDEE, we take them away.

One pound of body fat is roughly 3500 calories worth of stored energy. Therefore, you need a calorie deficit of 500 calories daily (500 x 7 days per week = 3500 calories) to lose one pound per week. Losing one to two pounds weekly is a good starting range.

In our example, subtracting 500 calories from the calculated TDEE would leave us with 1975 calories (2475 - 500 = 1975).

Here is how the macronutrients breakdown:

Calories: 1975
Protein: 165g (1g per pound of body weight)
Fat: 65g (30% of total calories)
Carbohydrates: 185g (remaining calories)

One thing to consider: Increasing your protein count during a cutting phase may help ensure you preserve all of your muscle mass. This means you may want to consume even more than 1g of protein per serving. If so, adjust your other macros accordingly.

best whole30 meal plan

Your 7-Day Whole30 Meal Planning Grocery List

Here is everything you need for your 7-day bulking and 7-day cutting meal plans.

Meat, Seafood, Eggs:

Eggs
Chicken Breast and Thighs
Chicken Sausage
Can of Tuna
Sirloin, NY Strip, Top Round
Beef Jerky
Turkey Breast
Pork Chops and Pork Loin
Ham
Salmon
White Fish

Fruits and Fruit Juice:

Apples
Pears
Bananas
Oranges
Blueberries
Orange Juice
Grape Juice

Vegetables:

Broccoli
Asparagus
Carrots
Salad Mix
Green Beans
Green Peas
Spinach
Peppers
Onions
Butternut Squash
Sweet Potatoes
Russet Potatoes
Red Potatoes

Fats:

Coconut Oil
Olive Oil
Ghee
Almonds and Almond Butter
Walnuts

Drinks:

Coffee
Almond Milk

Your 7-Day Whole30 Meal Plan For Muscle Building

Thanks to the Whole30 diet meal plan we're about to go over, you can build muscle while eating ultra-nutritious foods.

One important note: You'll randomly find snacks labeled as "intra workout snacks" in this muscle-building meal plan. These are snacks you can consume about 30 minutes into your workout. If an intra-workout snack is built into a day in which you aren't working out, simply move that snack to a different day.

Moving your intra-workout snack may skew your macro numbers for the day, but it will even out throughout the week.

Monday:

Daily nutrition breakdown: 2814 calories, 168g protein, 306g carbs, 102g fat

Breakfast:	6 whole eggs Spinach, peppers, onions 1 medium apple 8oz orange juice Coffee w/ a splash of almond milk	Nutrition Info: 627 calories 36g protein 60g carbs 27g fat
Lunch:	6oz chicken breast 12oz sweet potato 1 medium orange 1 cup of broccoli 1 tbsp coconut oil (14g fat)	Nutrition Info: 790 calories 50g protein 107g carbs 18g fat
Dinner:	6oz sirloin 12oz russet potato 1 tbsp of ghee Large green salad Olive oil & vinegar dressing	Nutrition Info: 896 calories 50g protein 84g carbs 40g fat
Snack:	1 can of tuna 1 medium banana 1 cup of blueberries ~25 almonds	Nutrition Info: 501 calories 32g protein 55g carbs 17g fat

Tuesday:

Daily nutrition breakdown: 2792.5 calories, 167g protein, 323g carbs, 92.5g fat

Breakfast:	2 whole eggs 8oz sweet potato 32g almond butter 1 medium apple 1 cup of blueberries	Nutrition Info: 699 calories 23g protein 100g carbs 23g fat
Lunch:	6oz turkey breast Large green salad 1 medium orange Olive oil & vinegar dressing	Nutrition Info: 496 calories 42g protein 37g carbs 20g fat
Dinner:	8oz chicken thighs 12oz russet potato 2 cups of a mix of green beans, peas, carrots 1tbsp of ghee	Nutrition Info: 926 calories 63g protein 92g carbs 34g fat
Snack:	3oz no-sugar added beef jerky 1 medium apple 1 medium banana (intra-workout snack) 3oz baby carrots ~25 almonds	Nutrition Info: 671.5 calories 39g protein 94g carbs 15.5g fat

Wednesday:

Daily nutrition breakdown: 2827 calories, 174g protein, 319g carbs, 95g fat

Breakfast:	4 whole eggs 1 chicken sausage link 2 medium bananas 8oz orange juice 16g almond butter Coffee w/splash of almond milk	Nutrition Info: 841 calories 43g protein 84g carbs 37g fat
Lunch:	5oz chicken breast 1 cup of broccoli 12oz red potatoes 1 tbsp ghee	Nutrition Info: 661 calories 45g protein 82g carbs 17g fat
Dinner:	8oz salmon 12oz sweet potato 8 spears of asparagus 1/2 tbsp olive oil 1 cup blueberries	Nutrition Info: 879 calories 65g protein 103g carbs 23g fat
Snack:	1 can of tuna 1 medium apple 1 medium pear 1 tbsp olive oil	Nutrition Info: 446 calories 21g protein 50g carbs 18g fat

Thursday:

Daily nutrition breakdown: 2773 calories, 166g protein, 336g carbs, 85g fat

Breakfast:	2 whole eggs 4 egg whites 12oz red potatoes 1 medium apple 1 tbsp olive oil	Nutrition Info: 739 calories 36g protein 97g carbs 23g fat
Lunch:	5oz chicken breast 12oz sweet potato 1 cup of green beans 1 tbsp ghee	Nutrition Info: 653 calories 43g protein 82g carbs 17g fat
Dinner:	6oz salmon Large green salad 3 tbsp olive oil & vinegar dressing 1 cup blueberries	Nutrition Info: 625 calories 44g protein 38g carbs 33g fat
Snack:	5oz top round 12oz russet potato 1 cup broccoli 8oz grape juice (intra-workout snack)	Nutrition Info: 756 calories 43g protein 119g carbs 12g fat

Friday:

Daily nutrition breakdown: 2891.5 calories, 167g protein, 336.5g carbs, 97.5g fat

Breakfast:	6 whole eggs 12oz red potatoes 1 medium apple Coffee w/ splash of almond milk	Nutrition Info: 811 calories 45g protein 97g carbs 27g fat
Lunch:	5oz white fish 12oz russet potato 1 cup of broccoli 1 tbsp coconut oil	Nutrition Info: 653 calories 43g protein 82g carbs 17g fat
Dinner:	6oz pork chop 8oz butternut squash Large green salad 1/2 medium orange 2 tbsp olive oil & vinegar dressing	Nutrition Info: 760 calories 44g protein 60.5g carbs 38g fat
Snack:	3oz no-sugar added beef jerky 8oz orange juice 1 cup blueberries 1 medium banana (intra-workout snack) ~25 almonds	Nutrition Info: 667.5 calories 35g protein 97g carbs 15.5g fat

Saturday:

Daily nutrition breakdown: 2845.5 calories, 174g protein, 336g carbs, 89.5g fat

Breakfast:	2 whole eggs 4oz ham 8oz red potatoes 8oz orange juice	Nutrition Info: 558 calories 42g protein 75g carbs 10g fat
Lunch:	5oz turkey breast 12oz sweet potato 1 cup of broccoli 1 tbsp coconut oil	Nutrition Info: 622 calories 44g protein 82g carbs 17g fat
Dinner:	6oz New York strip 12oz russet potato 1 cup broccoli 1/2 tbsp ghee	Nutrition Info: 945 calories 53g protein 82g carbs 45g fat
Snack:	3oz no-sugar added beef jerky 1 medium apple 1 cup blueberries 1 medium banana (intra-workout snack) 2 tbsp almond butter	Nutrition Info: 685.5 calories 35g protein 97g carbs 17.5g fat

Sunday:

Daily nutrition breakdown: 2763.5 calories, 157g protein, 337g carbs, 87.5g fat

Breakfast:	6 egg whites 8oz red potatoes 1tbsp olive oil 1 medium banana 8oz orange juice 32g almond butter	Nutrition Info: 812 calories 37g protein 103g carbs 24g fat
Lunch:	5oz chicken breast 12oz sweet potato 1 cup of broccoli 1 tbsp coconut oil	Nutrition Info: 688 calories 34g protein 84g carbs 24g fat
Dinner:	6oz pork loin 12oz russet potato Large green salad 2 tbsp olive oil & vinegar dressing	Nutrition Info: 739 calories 44g protein 89g carbs 23g fat
Snack:	3oz no sugar added beef jerky 1 medium orange 1 cup blueberries 1oz walnuts	Nutrition Info: 575.5 calories 32g protein 68g carbs 19.5g fat

Your 7-Day Whole30 Meal Plan For Cutting

Trying to follow a cutting plan while following the 7 day Whole30 diet? This plan, packed with healthy Whole 30-approved foods, will get you started!

Monday:

Daily nutrition breakdown: 2027 calories, 169g protein, 187g carbs, 67g fat

Breakfast:	2 whole eggs 4 egg whites Spinach, peppers, onions 1 medium apple Coffee w/ splash of almond milk	Nutrition Info: 333 calories 28g protein 35g carbs 9g fat
Lunch:	6oz chicken breast 8oz sweet potato 1 cup of broccoli 1/2 tbsp coconut oil	Nutrition Info: 523 calories 48g protein 58g carbs 11g fat
Dinner:	8oz sirloin 8oz russet potato Large green salad Olive oil & vinegar dressing	Nutrition Info: 758 calories 62g protein 60g carbs 30g fat
Snack:	1 can of tuna 1 medium banana ~25 almonds	Nutrition Info: 413 calories 31g protein 34g carbs 17g fat

Tuesday:

Daily nutrition breakdown: 2020.5 calories, 170g protein, 190g carbs, 64.5g fat

Breakfast:	2 whole eggs 2 egg whites 8oz sweet potato 32g almond butter	Nutrition Info: 577 calories 34g protein 54g carbs 25g fat
Lunch:	6oz turkey breast Large green salad 1 medium orange Olive oil & vinegar dressing	Nutrition Info: 496 calories 42g protein 37g carbs 20g fat
Dinner:	8oz chicken breast 8oz russet potato 1 cup of a mix of green beans, peas, carrots	Nutrition Info: 492 calories 56g protein 58g carbs 4g fat
Snack:	3oz no-sugar added beef jerky 3oz baby carrots ~25 almonds	Nutrition Info: 455.5 calories 38g protein 41g carbs 15.5g fat

Wednesday:

Daily nutrition breakdown: 1968 calories, 163g protein, 185g carbs, 64g fat

Breakfast:	2 whole eggs 2 egg whites 1 chicken sausage link 1 medium banana 1/2 cup blueberries Coffee w/splash of almond milk	Nutrition Info: 466 calories 32g protein 44g carbs 18g fat
Lunch:	6oz chicken breast 1 cup of broccoli 8oz red potatoes 1 tbsp ghee	Nutrition Info: 595 calories 48g protein 58g carbs 19g fat
Dinner:	8oz salmon 8oz sweet potato 8 spears of asparagus	Nutrition Info: 624 calories 63g protein 58g carbs 16g fat
Snack:	1 can of tuna 1 medium apple 1/2 tbsp olive oil	Nutrition Info: 283 calories 21g protein 25g carbs 11g fat

Thursday:

Daily nutrition breakdown: 1937 calories, 157g protein, 190g carbs, 61g fat

Breakfast:	2 whole eggs 4 egg whites 8oz red potatoes 1 medium apple	Nutrition Info: 477 calories 26g protein 73g carbs 9g fat
Lunch:	5oz chicken breast 6oz sweet potato 1 cup of green beans 1/2 tbsp ghee	Nutrition Info: 434 calories 40g protein 46g carbs 10g fat
Dinner:	6oz salmon Large green salad 2 tbsp olive oil & vinegar dressing 1 cup blueberries	Nutrition Info: 558 calories 43g protein 38g carbs 26g fat
Snack:	6oz top round 8oz russet potato 1 cup broccoli	Nutrition Info: 568 calories 48g protein 58g carbs 16g fat

Friday:

Daily nutrition breakdown: 1966.5 calories, 163g protein, 188g carbs, 62.5g fat

Breakfast:	6 whole eggs 8oz red potatoes Coffee w/ splash of almond milk	Nutrition Info: 603 calories 42g protein 48g carbs 27g fat
Lunch:	5oz white fish 8oz russet potato 1 cup of broccoli	Nutrition Info: 414 calories 41g protein 58g carbs 2g fat
Dinner:	6oz pork loin 8oz butternut squash Large green salad 2 tbsp olive oil & vinegar dressing	Nutrition Info: 498 calories 46g protein 38g carbs 18g fat
Snack:	3oz no-sugar added beef jerky 1 cup blueberries ~25 almonds	Nutrition Info: 451.5 calories 34g protein 44g carbs 15.5g fat

Saturday:

Daily nutrition breakdown: 1960.5 calories, 167g protein, 187g carbs, 60.5g fat

Breakfast:	2 whole eggs 4oz ham 8oz red potatoes	Nutrition Info: 458 calories 42g protein 50g carbs 10g fat
Lunch:	5oz turkey breast 8oz sweet potato 1 cup of broccoli 1 tbsp coconut oil	Nutrition Info: 518 calories 42g protein 58g carbs 17g fat
Dinner:	7oz sirloin 1 cup broccoli	Nutrition Info: 408 calories 49g protein 10g carbs 16g fat
Snack:	3oz no-sugar added beef jerky 1 medium apple 1 cup blueberries 2 tbsp almond butter	Nutrition Info: 569.5 calories 34g protein 69g carbs 17.5g fat

Sunday:

Daily nutrition breakdown: 1878.5 calories, 158g protein, 180g carbs, 58.5g fat

Breakfast:	6 egg whites 6oz red potatoes 1 medium banana 32g almond butter	Nutrition Info: 556 calories 37g protein 66g carbs 16g fat
Lunch:	6oz chicken breast 8oz sweet potato 1 cup of broccoli	Nutrition Info: 451 calories 48g protein 58g carbs 3g fat
Dinner:	6oz pork loin Large green salad 2 tbsp olive oil & vinegar dressing	Nutrition Info: 396 calories 42g protein 12g carbs 20g fat
Snack:	3oz no sugar added beef jerky 1 medium orange 1oz walnuts	Nutrition Info: 487.5 calories 31g protein 47g carbs 19.5g fat

What To Do After Following These 7-Day Whole30 Meal Plans

After following the 7-day meal plan for bulking or cutting, you should have a good sense of how to follow this diet. You can continue following the meal plan as written or play around with different food options. An example of this is taking our suggested can of tuna salad to eat as a snack and turning it into a meal, like a tuna salad packed with veggies and topped with olive oil, for week two.

Instead of almond milk during one week, you can add some full-fat coconut milk to your coffee instead. You can also create an easy lunch or dinner meal simply by serving cauliflower rice with veggies and a lean protein. The possibilities for delicious meals are endless!

In addition, if you are just following Whole30 to identify food sensitivities with certain foods but don't have weight loss or weight gain goals, you can use of the meal plans we discussed above and just not track or worry about your portion sizes.

Remember, as long as you stick to the approved foods, you can have an endless amount of meals. Take advantage of the many easy and delicious recipes online and in the Whole30 books for even more options.

Alternatively, if you're just not big on spending time researching and prepping Whole30 meals, consider a food delivery service, like Trifecta, which offers a Whole30 meal plan option. It's a great meal prep option and helps cut down on accidentally purchasing too much food at the store, helping to reduce potential food waste.

whole30 weekly meal plan

What Should You Do After 30 Days on Whole30?

After the initial thirty days of this healthy diet, begin the re-introduction phase. Start by adding in legumes. A great option is black beans or peanut butter. Eat those foods for a few days and see how your body feels. If all goes well, try some non-gluten-containing grains. A bowl of oatmeal at breakfast or some rice at lunch would work.

Next, throw in some dairy. A snack of Greek yogurt or even a protein shake would suffice. The key is to be patient. After introducing food, allow a few days to pass so you can see how it makes you feel. The last steps are gluten-containing grains, added sugar, and alcohol.

The Whole30 diet is not meant to be a forever diet. Of course, you can follow the Whole30 principles for life, but adhering to the rules strictly gets stressful. Besides, it is a good idea to treat yourself every once in a while. After the re-introduction period, use what you learned from the experience and allow it to shape your eating in the future.

Once you know which foods make you feel good, along with those that don't, you may find it easier to settle on a life-long eating diet. For example, if you find that veggie protein sources make you feel best, a vegan bodybuilding diet may be the perfect meal plan for you to follow long term.

whole30 diet meal plan

FAQs

Let's take a look at some frequently asked Whole30 questions and their answers.

Do you lose weight on Whole30?

Yes, you can lose weight on Whole30. However, Whole30 is not primarily a weight-loss diet. The goal is to help you create better eating habits, identify food sensitivities, and restore a healthy relationship with food.

What is the Whole30 meal plan?

The Whole30 meal plan is a diet based on the Whole30 dietary principles. Every meal fits the requirements of the first thirty days of the Whole30 elimination phase.

Are bananas allowed on Whole30?

Yes, bananas and all other fruit is allowed on Whole30.

What are the do's and don'ts of Whole30?

During the first thirty days of Whole30, eat real food. You can have all the meat, seafood, eggs, fruits, and vegetables you want. However, don't eat processed foods, grains, legumes, dairy, added sugar, alcohol, or "healthy" baked goods.

What do you do after the first 30 days of Whole30?

After the first thirty days of Whole30, begin the re-introduction phase. Slowly add foods to your diet during this period to determine how your body handles them.

Interested in trying Whole30 without the hassle of grocery shopping, recipe research, and food prep? Check out our article on Trifecta Meals, which features a Whole30 meal plan option. You'll get all of the Whole30 benefits with minimal time spent in the kitchen!

References:

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2017). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

Kyle Hunt

Author

Also in Blog

New Research Reveals The BEST Progressive Overload Method

April 02, 2024

8 Reasons Why You Look Like You Don't Lift

April 01, 2024

Jake Gyllenhaal's Roadhouse Workout: How He Got Ripped

March 27, 2024

About Us

At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life. Sign up to stay up-to-date!

The Best 7-Day Bodybuilding Whole30 Meal Plan

Written by Kyle Hunt | BEXSci.

What is the Whole30 Meal Plan?

Why Bodybuilders May Want to Try the Whole30 Meal Plan

1. It improves How You Feel:

2. Whole30 Supports Fat Loss:

3. Whole30 Includes More Nutrient-Dense Foods:

4. It Incorporates More Whole Food Protein Sources:

What Can You Eat on the Whole30 Meal Plan?

What Should You Avoid Eating on the Whole30 Meal Plan?

Your Daily Macros & Calories on Whole30

Calories & Macros For Muscle Gain:

Calories & Macros For Weight Loss:

Your 7-Day Whole30 Meal Planning Grocery List

Meat, Seafood, Eggs:

Fruits and Fruit Juice:

Vegetables:

Fats:

Drinks:

Your 7-Day Whole30 Meal Plan For Muscle Building

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Your 7-Day Whole30 Meal Plan For Cutting

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

What To Do After Following These 7-Day Whole30 Meal Plans

What Should You Do After 30 Days on Whole30?

FAQs

Do you lose weight on Whole30?

What is the Whole30 meal plan?

Are bananas allowed on Whole30?

What are the do's and don'ts of Whole30?

What do you do after the first 30 days of Whole30?

Kyle Hunt

Also in Blog

New Research Reveals The BEST Progressive Overload Method

8 Reasons Why You Look Like You Don't Lift

Jake Gyllenhaal's Roadhouse Workout: How He Got Ripped

About Us

Recent Articles

Must Reads

Categories

EXERCISES

DUMBBELLS

BARBELL

BODYWEIGHT

CABLE MACHINE

SMITH MACHINE

ALTERNATIVES

STRETCHES

MEAL PLANS

Follow

Translation missing: en.general.country.dropdown_label