Thank you to GoodCook for sponsoring this Buffet Style Meal Prepping:WHOLE30 post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
Buffet Style Meal Prepping: Whole30 - Make your next whole30 easy with a buffet style meal prep set up! 5 days of breakfast, lunches, and dinners. All prepped in GoodCook portion-controlled containers to make life easier!
If you've been hanging around here a while, then you have seen our series with buffet-style meal prepping. In case you missed them, or you are new to our page (WELCOME!), we started the series with a gluten-free plan and then shared a vegetarian one.
If you aren't familiar with buffet-style meal prepping at all, we recommend reading our Buffet Style Meal Prepping 101 post first. This will give you call the tips, tricks, and tools (including the best containers) you need to be successful at any kind of meal prepping. Once you have completed that, we recommend calculating your macros to get your base caloric starting point.
If you are pretty familiar with meal prepping and don’t care about macros (hello intuitive eating friends!), then dive right into this blog post.
This Whole30 meal prep isn't just designed for those doing the whole30. It is a meal plan that is comprised of whole foods that are affordable, easy to combine, and will ensure you are working within your macros. Kinda hard to overeat sweet potatoes, don't you think? If you worry that your portions will get out of control, fear not! This entire meal prep is done in our favorite portion-controlled containers by GoodCook. Each container compartment tells you the exact amount, so you don't have to worry about measuring! The containers are also microwave, freezer, and dishwasher safe!
Feel free to swap in (or out) any ingredients. If you're following the Whole30 diet, make sure the items are compliant with the program and are allowed as stated by the "rules" of this eating style. If you aren't doing the whole30, but want to add more "whole foods" to your diet, feel free to mix in some things like oats, quinoa, or lentils.
Make sure to grab your containers before you head to the store so that you are ready to go on meal prep day! You can grab all of the containers here!
Buffet Style Meal Prepping: Whole30 Ingredient List
Protein
- 2 (12pk) Eggs
- 1pk organic sweet Italian chicken sausages
- 1lb lean ground beef
- 1pk bacon (no sugar added)
- 2lb pork loin roast
- 8oz prosciutto (no sugar added)
- 1lb shrimp
Canned & Jarred (make sure there are no added sugars or preservatives)
- 1 jar marinara sauce
- 1 jar chunky salsa
- 1 jar salsa autentica
- 1 jar apple sauce
- 1 almond butter
- 1 bottle avocado oil
- 1 bottle green goddess dressing
- 1 bottle greek vinaigrette
Produce
- 1 spaghetti squash
- 1 bag of avocados (5pcs)
- 1- 16oz strawberries
- 6 tomatoes on the vine
- 1 bag mandarin oranges
- 1 bag baby spinach
- 1 bag romaine lettuce
- 1 bag yellow onions
- 3 summer squash
- 2 zucchini
Starches
- 3 plantains
- 1lb golden new potatoes
- 1lb red new potatoes
- 2 potatoes (for casserole)
- 3lb sweet potatoes
Miscellaneous
- Unsweetened Coconut flakes
- Cauliflower rice
Items To Prepare:
Protein
- Shrimp (roasted)
- Burger patties (90% lean)
- Shredded pork loin ****
- Sunny side up eggs
- Bacon (no sugar added)
Starch
- Baked sweet potatoes
- Roasted baby potatoes
- Roasted plantains (sliced)
Vegetables/Fruit
- Spaghetti squash (baked)
- Roasted mixed veggies (zucchini, summer squash, tomatoes & garlic with avocado oil)
- Cauliflower rice
- Avocado
- Spinach
- tomatoes
- lettuce
- berries
- mandarin oranges
Sauces (make sure there are no added sugars or preservatives)
- Marinara
- Salsa
- Greek dressing
- Green goddess dressing
- Almond butter
Meal Ideas:
Total Prep Time: 2 hours
Total Cost: $132
Total Meals: 15
Cost Per Meal: $8.80 per meal
MONDAY
BREAKFAST: Prosciutto egg cups with sweet potatoes, spinach, and mandarin orange.
LUNCH: Taco salad: shredded lettuce, shredded pork, avocado, salsa, plantain chips, green goddess dressing
DINNER: Burger: beef patty sandwiched between two zucchini sweet potato hash brown patties, served with strawberries and avocado
TUESDAY
BREAKFAST: Sweet potato bowl: sweet potatoes mashed with apple sauce, served with almond butter and coconut flakes on top, strawberries and an egg on the side.
LUNCH: Sausage lover’s hash brown casserole, shredded lettuce, avocado, tomatoes, and green goddess dressing
DINNER: Burrito bowl: cauliflower rice, shredded pork, salsa, avocado, lettuce, and roasted plantain chips
WEDNESDAY
BREAKFAST: Prosciutto egg cups, roasted new potatoes, green goddess dressing, and mandarin orange
LUNCH: Bun-less burger: beef patty wrapped in lettuce with tomatoes and onions served with roasted plantains
DINNER: Sausage lover’s hash brown casserole, spinach, roasted veggies, tomato, and onion salad and Greek vinaigrette.
THURSDAY
BREAKFAST: Sausage lover’s hash brown casserole, spinach, avocado, and mandarin orange
LUNCH: Roasted potatoes, egg, bacon, spinach, and avocado
DINNER: Deconstructed sheet pan dinner: Roasted veggies, roasted shrimp and roasted potatoes
FRIDAY
BREAKFAST: Zucchini sweet potato hash brown patties with eggs, avocado, and tomatoes
LUNCH: Shredded pork, roasted potatoes, tomato, and onion salad and greek vinaigrette
DINNER: Spaghetti squash topped with marinara sauce and bacon served with roasted shrimp and roasted veggies on the side
*Find full macro breakdown, smart points, and ingredient amounts below.
SMART POINTS
Breakfast Combos:
MONDAY: 3 Prosciutto egg cups, 5oz sweet potatoes sliced in rounds, 1c spinach and 1 mandarin orange (Purple:3, Blue:8, Green:14)
TUESDAY: Sweet potato bowl: 7oz baked sweet potatoes, ¼c unsweetened apple sauce, 2tb almond butter, 1tb unsweetened coconut flakes, 3 strawberries, 1 egg sunny side up (Purple:9, Blue:16, Green:18)
WEDNESDAY: 3 Prosciutto egg cups, 6oz roasted baby potatoes, 2tb green goddess dressing, mandarin orange (Purple:4, Blue:8, Green:14)
THURSDAY: Sausage lover’s hash browns casserole (1serving), 1c spinach, 5oz avocado, mandarin orange (Purple:10, Blue:11, Green:13)
FRIDAY: Zucchini & sweet potato hash browns (1serving), 2 eggs sunny side up, 5oz avocado, 3 tomato slices (Purple:7, Blue:9, Green:14)
Lunch Combos:
MONDAY: Taco salad: 2c shredded lettuce, 6oz shredded pork loin, 3oz avocado, 2tb salsa, 4oz roasted plantains, 2tb green goddess dressing (Purple:13, Blue:19, Green:19)
TUESDAY: Sausage lover’s hash browns casserole (1serving), 1c shredded lettuce, 3oz avocado, 2 slices of tomato, green goddess dressing, 1c roasted mixed veggies (Purple:9, Blue:10, Green:12)
WEDNESDAY: Bun-less burger: 2 lettuce leaves, 6oz beef patty, 1 slice of tomato, 1 slice of red onion, 4oz roasted plantains (Purple:9, Blue:15, Green:15)
THURSDAY: 5oz Roasted baby potatoes, 1 egg sunny side up, 3 slices of bacon, 2.5 oz avocado, 1c spinach (Purple:4, Blue:11, Green:13)
FRIDAY: 6oz shredded pork loin, 6oz sweet potatoes, 3 tomato slices, 1oz red onions, 1tb Greek vinaigrette (Purple:10, Blue:16, Green:16)
Dinner Combos:
MONDAY: “Burger” 6oz beef patty, sandwiched between 2 zucchini sweet potato hash browns, tomatoes, onions, 1 ½oz avocado and 3 strawberries on the side (Purple:11, Blue:13, Green:14)
TUESDAY: Burrito bowl: 6oz shredded pork loin, 4oz riced cauliflower, 3oz avocado, 2tb salsa, ¼c shredded lettuce, 2oz roasted plantains (Purple:11, Blue14, Green:14)
WEDNESDAY: Sausage lover’s hash browns casserole (1serving), 1c spinach, 2tb Greek vinaigrette, 3 slices of tomato, red onions, 1c roasted mixed veggies (Purple:10, Blue:11, Green:13)
THURSDAY: 2c Roasted mixed veggies, 6oz roasted potatoes & 6oz shrimp (Purple:1, Blue:5, Green:6)
FRIDAY: 2c spaghetti squash, ⅓c marinara sauce, 6oz shrimp, 2slices of bacon & 1c roasted veggies (Purple:5, Blue:5, Green:6)
MACROS & INGREDIENT BREAKDOWNS PER CONTAINER
Breakfast Combos:
MONDAY: 3 Prosciutto egg cups, 5oz sweet potatoes sliced in rounds, 1c spinach and 1 mandarin orange (494cal) car44g fat21g pro31g
TUESDAY: Sweet potato bowl: 7oz baked sweet potatoes, ¼c unsweetened apple sauce, 2tb almond butter, 1tb unsweetened coconut flakes, 3 strawberries, 1 egg sunny side up (484cal) car55g fat24g pro17g
WEDNESDAY: 3 Prosciutto egg cups, 6oz roasted baby potatoes, 2tb green goddess dressing, mandarin orange (494cal) car42g fat23g pro29g
THURSDAY: Sausage lover’s hash browns casserole (1serving), 1c spinach, 5oz avocado, mandarin orange (491cal) car39g fat31g pro22g
FRIDAY: Zucchini & sweet potato hash browns (1serving), 2 eggs sunny side up, 5oz avocado, 3 tomato slices (491cal) car35 fat32g pro20g
Lunch Combos:
MONDAY: Taco salad: 2c shredded lettuce, 6oz shredded pork loin, 3oz avocado, 2tb salsa, 4oz roasted plantains, 2tb green goddess dressing (498cal) car48g fat21g pro37g
TUESDAY: Sausage lover’s hash browns casserole (1serving), 1c shredded lettuce, 3oz avocado, 2 slices of tomato, green goddess dressing, 1c roasted mixed veggies (484cal) car40g fat28g pro23g
WEDNESDAY: Bun-less burger: 2 lettuce leaves, 6oz beef patty, 1 slice of tomato, 1 slice of red onion, 4oz roasted plantains (490cal) car41g fat20g pro35g
THURSDAY: 5oz Roasted baby potatoes, 1 egg sunny side up, 3 slices of bacon, 2.5 oz avocado, 1c spinach (485cal) car37g fat28g pro26g
FRIDAY: 6oz shredded pork loin, 6oz sweet potatoes, 3 tomato slices, 1oz red onions, 1tb Greek vinaigrette (497cal) car40g fat22g pro38g
Dinner Combos:
MONDAY: “Burger” 6oz beef patty, sandwiched between 2 zucchini sweet potato hash browns, tomatoes, onions, 1 ½oz avocado and 3 strawberries on the side (496cal) car28g fat25g pro39g
TUESDAY: Burrito bowl: 6oz shredded pork loin, 4oz riced cauliflower, 3oz avocado, 2tb salsa, ¼c shredded lettuce, 2oz roasted plantains (493cal) car37g fat25g pro40g
WEDNESDAY: Sausage lover’s hash browns casserole (1serving), 1c spinach, 2tb Greek vinaigrette, 3 slices of tomato, red onions, 1c roasted mixed veggies (498cal) car37g fat30g pro23g
THURSDAY: 2c Roasted mixed veggies, 6oz roasted potatoes & 6oz shrimp (496cal) car59g fat9g pro53g
FRIDAY: 2c spaghetti squash, ⅓c marinara sauce, 6oz shrimp, 2slices of bacon & 1c roasted veggies (502cal) car35g fat23g pro41g
