Vital Proteins Collagen Peptides– A protein powder is required in order to hit your daily protein numbers. This is the best one I’ve found that meets the criteria of the Whole30 diet. There are flavors (Vanilla, Dark Chocolate Blackberry, Mixed Berry, Blackberry) or there’s Unflavored which can be added to drinks such as coffee or tea.

RX Bars – These are also going to be necessary to hit your protein numbers. Any flavor with peanut butter is off limits for the first 4 weeks of the program.

Liquid Egg Whites – Another necessary ingredient for hitting those protein numbers.

Primal Kitchen Mayo – Regular and Chipotle Lime: Yummy!

Larabars: Any of the Larabars with chocolate are out (sorry!) but the rest are okay and really tasty. These are high in fat so enjoy in moderation.

Ghee: Ghee is clarified butter. There are many brands but this is my favorite.

Coconut Milk: I use this in my coffee instead of creamer.

NutPods Creamer: Or if coconut milk isn’t your thing, this creamer works, too.

Frank’s RedHot Sauce: This is good on anything but especially Buffalo wings.

La Croix: Carbonated and full of flavor, you’ll forget you’re drinking water.

Pederson Farms Bacon: Most bacon contains sugar. Seriously! Pederson Farms carries a sugar-free bacon. Be sure and read labels!

Applegate Naturals Herb Turkey Breast: Again, most deli meat contains sugar. Here’s an option that doesn’t.

Applegate Naturals Roast Beef: Another option for quick meals.

Applegate Naturals Turkey Hot Dogs: Yes, hot dogs!

Guacamole: Buy or make your own, guacamole (and avocados, in general) is a life saver!

Roasted Sunflower Seeds: We buy these from the bulk section in our grocery store. You can also make them yourself.

Almond Butter: Most brands are sugar-free but check the label just in case.

Sugar-Free SunButter: If you need to avoid nuts, SunButter is a great choice. Beware that not all of the products are sugar-free.

Coconut Aminos: This is a great alternative to soy sauce and is much healthier all the way around.

Nuts: Definitely a great choice for snacking, but they’re high in fat so enjoy in moderation.

Ketchup: If you want to have ketchup, this is the one to get! The others are loaded with bad stuff.

Mustard: Free of nasty ingredients, mustard is a great choice!

Barbecue Sauce: This clean brand is tasty and has a good kick.

Potatoes: All potatoes are on plan. They’re high in carbohydrates so enjoy in moderation.

Fruit: Fruit is also on plan and will help curb your sweet cravings. Get a variety and try new things!

Coconut Wraps: Great substitutions for regular tortillas.

Jicama Tortillas: If coconut isn’t your thing, these work well, too.

St. Dalfour Apricot Jam: Amazingly, this jam has no added sugar and is sweetened only with fruit!

Pre-Seasoned Fajita Meat: Grilling chicken or steak fajitas on the weekend to have on hand during the week has been a lifesaver for me!

Chicken Sausage: Another great option for a quick meal when I don’t have time to cook.

Trader Joe’s Cauliflower Gnocchi: This is a fun and different side dish. Needs a sauce – tomato sauce and pesto both work well.

Trader Joe’s Chili Lime Seasoning: Having good seasoning is the key for this plan and this one is great!







Sweet Potato “Toast”

Scrambled Egg Cups

Sweet Potato Apple Breakfast Bake

Apple Cinnamon Hot Cereal

Three Ingredient Banana Breakfast Smoothie

Green Chocolate Milkshake

Sausage Gravy and Potatoes

Sweet Potato Protein Breakfast Bowl

Turkey Hash with Squash and Peppers

Breakfast Burrito Casserole

Twice Baked Breakfast Sweet Potatoes

Banana Pancakes

Potato Avocado “Toast” with Poached Egg

Sweet Potato Waffle Sandwich

Blueberry Banana Green Smoothie

Pumpkin Chai Protein Smoothie

Cinnamon Apple Breakfast Porridge

Pumpkin Pie Porridge

Banana Chia Pudding

Breakfast Bowl

Oatless Oatmeal with Zucchini

Simple & Clean Granola Bars







Greek Chicken Salad

Cranberry Tuna Salad on Apple Slices

Avocado Egg Salad

Turkey & Bacon Lettuce Wrap

Chicken Tenders

Ground Turkey Plantain Nachos

Fiesta Chicken Salad

Kale Salad with Sauteed Apples

Almond Butter Sesame Zucchini Noodles

Turkey Roll Ups

Chicken Club Sweet Potato Sandwich

Lemon Garlic Chicken Skewers

Spicy Southwest Stuffed Peppers

Mushroom Onion Quiche Bites

Heirloom Tomato Frittata

Firecracker Tuna Salad

Roast Beef Apple Sandwich

Turkey Salad Wrap

Mini Tuna Cakes









Roasted Pumpkin Seeds


Plantain Chips and Guacamole

Baked Banana Chips








Basic Grilled Pork Chops

Basic Grilled Chicken

Slow Cooker Chili Verde

One Pan Roasted Salmon, Sweet Potatoes, and Asparagus

Instant Pot Garlic Lime Chicken

Slow Cooker Creamy Southwest Chicken

Bacon Mushroom Chicken Thighs

Instant Pot Chicken Tikka Masala 

Baked Buffalo Wings

Slow Cooker Chicken Cacciatore

Steak Fajitas

Garlic Bacon Avocado Burgers

Slow Cooker Zuppa Toscana

Grilled Lemon Pepper Mahi Mahi

Slow Cooker Chicken Enchilada Soup

Coconut Curry Chicken Meatballs

Chicken Shawarma

Creamy Avocado Pesto Noodles

Enchiladas with Poblano Pork Stuffing

Sheet Pan Roasted Chicken and Vegetables

Creamy Coconut Lime Chicken

Tilapia Burgers with Avocado

Chicken Avocado Burgers

Grilled Salmon with Avocado Salsa


Zesty Chicken Nuggets

Loaded Sweet Potato Fries

Tomato Basil Turkey Meatloaf

Cod, Capers and Cilantro

Greek Meatballs with Avocado Tzatziki Sauce

Lemon Garlic Chicken Thighs

Chili Lime Shrimp Skewers

Sweet Potato Chicken Poppers

Coconut Shrimp with Orange Sauce

Grilled Mahi Mahi with Cilantro Gremolata

Rosemary Meatballs With Dijon Collard Greens & Apricots

Creamy Mushroom, Bacon & Leek Soup

Pulled Pork

Grilled Salmon with Mango Salsa

One Pan Shrimp Fajita Bowl

Shrimp and Grits

Baked Lemon Chicken








Any vegetable: 


Baked potatoes: Russet or Sweet Potato

Side salad


Mexican Cauliflower “Rice”

Mashed Potatoes

Potato Salad

Spaghetti Squash with Creamy Butternut Sage Sauce

Lemon and Sun-Dried Tomato Brussels Sprouts

Coleslaw with Apples and Bacon

Spaghetti Squash with Pesto

Bacon-Wrapped Asparagus

Braised Red Cabbage with Red Onions, Apples and Balsamic

Roasted Sweet Potato Salad with Chili Garlic Vinaigrette

Green Beans with Caramelized Shallots and Almonds

Roasted Brussels Sprouts Rice

Cauliflower Mash

Garlic Bacon Mushrooms

Butternut Squash Chips

Creamed Spinach









Grilled chicken

Grilled fish

Grilled/steamed vegetables

Salad (grilled meat, omit any cheese and croutons, use oil & vinegar dressing)

Lettuce-wrapped burger (no cheese)

Fajitas: chicken, steak or shrimp. Add guacamole, salsa, pico de gallo and grilled vegetables

Barbecue: turkey breast, brisket, chicken, ribs. No sauce. Opt for veggie sides.







Sometimes you just need something simple! Here are my suggestions:

Steamed Potatoes: Sweet potato or red potato or any kind of potato: peel if desired, cut into cubes, steam in microwave by adding water to the bottom of a microwave-safe dish, inserting a microwave-safe steaming tray, add potatoes and cover loosely with plastic lid. Microwave for about 11 1/2 minutes. Add ghee and salt.

Steamed Potatoes and Avocado: Make potato as described above. Top with sliced avocado, Primal Kitchen Ranch and roasted pumpkin seeds.

Chicken Salad: You can make your own shredded chicken very easily with an Instant Pot. Add about 4 chicken breasts, a cup of broth and season with salt, pepper and garlic. Set IP for 12 minutes. Shred when done. If you want an even simpler option, our local grocery store carries shredded rotisserie chicken near the deli. Either way, add to your chicken: plain or chipotle lime Primal Kitchen mayo, seasonings (salt, pepper, garlic powder, etc.), and then really anything you like. I usually do diced avocado, cherry tomatoes and roasted pumpkin seeds.

BBQ Chicken: Using the shredded chicken described above, mix with Tessemae’s All Natural BBQ Sauce and heat in microwave.

Wrap: Using the shredded chicken described above or leftover grilled chicken, build a wrap using coconut wraps like this one or with lettuce (like romaine or butter leaf). You can add any of the compliant dressings, any veggie, etc to make a delicious wrap.

Breakfast Anytime: Eggs (scrambled, sunny side up, hard-boiled), bacon, fruit

Avocado Deviled Eggs: Using hard-boiled eggs, cut in half and scoop yolks into a bold. Add avocado (for 4 eggs, I use 1/2 avocado) and mash together. Season with salt, garlic powder, paprika and cumin. Mix in a spoonful of the Primal Kitchen chipotle lime mayo. Mix well and then spoon back into your egg whites. I can’t possibly describe how good this is!!

Grilled Chicken Salad: Always keep bag salad mix on hand and anytime you have some leftover grilled chicken, chop it up and put it on a salad along with any and all of your favorite veggies, Primal Kitchen dressing and roasted pumpkin seeds for crunch.

Lemon Chicken: In the morning, add the following to a large Ziploc bag: 4 chicken breasts, 1/2 c. olive oil, juice from 2 lemons, 1 tsp salt and 1 tbsp garlic powder. Seal and leave in fridge all day to marinate. You can either bake in oven at 375 degrees for 35-40 minutes or grill (indoor or outdoor grill).