My Top Ten Whole30 Meal Prep Tips

Here are my TOP 10 tips for successful W30 meal prepping!

1- Have a plan. Choose your meals/recipes a few days before meal prep day. Inventory your kitchen for the items you already have on hand and make a list of what you need to buy. Do not rely on your memory – you will end up making multiple trips!

2- Align your meal plan with your schedule. Check your calendar and determine which days you’ll need more on the go meals vs. a meal you’ll have to put some time into. If you know you aren’t getting home until 8:00 one night, don’t plan on something that will take 30 minutes in the oven.

3- Schedule meal prep into your day like you would an appointment. This seems silly, but put it on your calendar and make it non-negotiable. If possible, get your family involved! My kids do some part of our meal prep every week.

4- Just like in life, do the hard things first. Make the more challenging or more time consuming items first on meal prep day.

5- Multi-task! While one thing is in the oven, chop up all your veggies or prep a slow cooker meal. Be as efficient as you can. This gets much easier with practice!

6- When packing meals, refer to the Whole30 meal planning template. Commit this to your memory! Be sure you are getting adequate protein, veggies and plated fats in all of your meals. Under eating is one of the most common reasons that people end up going off plan on W30! Also if you workout regularly, be sure to carefully read the pre and post workout nutrition info in the meal planning template! I will post later today with more information on “building your plate” during W30.

7- Storing prepared foods can get tricky depending on how much fridge space you have. I make and divide my breakfasts into individual containers. I pack lunches the night before as I always use dinner leftovers. Dinner items are stored in large commercial food storage containers that I purchased at Sam’s Club. You have to figure out a storage system that works for you!

8- Don’t be afraid to add major flavor! Utilize spices, sauces, dressings, marinades and more to add flavor to your meals. W30 Ranch, Frank’s Hot Sauce, salsa, guacamole, Tessemaes/Primal Kitchen dressings are all staples in my house! There are lots of store-bought versions that are compliant, but homemade is the best and so much cheaper!

9- If you are making a recipe – like Whole 30 Chili or a casserole – double it and freeze half to pull out in two weeks! It’s not much more effort to double a recipe and it’s a huge timesaver! Another good idea for doubling recipes is to share with a W30 friend! Double up and give them half and then have them do the same! Get some variety with less work!

10- Clean as you go. It is no fun to exhaust yourself meal prepping then look at a sink piled high with dishes to wash! I try to start with an empty dishwasher and load it as I go.

I’d love to hear your tips on meal prep too!


Whole 30 Avocado Chicken Salad

Avocado Chicken Salad is my favorite way to use leftover grilled chicken (and is best when served on the beach 😍)

You’ll need:

2 grilled chicken breasts, chopped

1 apple, chopped (I like gala)

1 red pepper, chopped

1/2 red onion, finely chopped

1/2 cup slivered almonds

1-2 avocados, mashed

1 lime, juiced

2 tsp curry powder (more or less depending on preference)

S+P, to taste


Combine chicken, red pepper, apple and onion in mixing bowl. Stir in mashed avocado, lime juice and spices. Taste and adjust seasoning. Top with almonds.



Pear + Pecan Salad

I’m so happy for warm weather and salad season! I eat salads year round, but in Spring and Summer, I want them for every.single.meal! I can’t wait to share all of my favorite combos with y’all.

I’m kicking it off with one that I’ve had on repeat for about 10 years! I’m having a little dinner party tonight and serving it with my go to salmon (https://instagram.com/p/Bu-3OOph0er/)

You’ll need:

1 head of lettuce, chopped

3 pears, peeled, cored and chopped

1 avocado, diced

1/2 cup thinly sliced green onions

1/8 cup coconut sugar**

1/2 cup chopped pecans

1/3 cup olive oil

3 tablespoons red wine vinegar

1 T maple syrup**

1 1/2 teaspoons prepared mustard

1 clove garlic, chopped

1/2 teaspoon salt

pepper to taste


1. In a large salad bowl, layer lettuce, pears, avocado and green onions.

2. Over medium heat stir 1/8 cup coconut sugar and pecans together until caramelized. Let cool on wax paper. When cool, coarsely break up over salad.

3. For dressing: blend oil, vinegar, maple syrup, mustard, garlic, salt and pepper. Toss dressing into salad.

4. Serve as is or add protein. Grilled chicken and salmon are my faves!

**If on a Whole 30, omit the coconut sugar and maple syrup!


W30 Buffalo Chicken Bake

A few snow days at home made me crave cold-weather comfort food! I’m kind of over chili at the moment, so I went for the next best thing: a casserole. Now I was raised on casseroles… the cheese-laden- cream of mushroom-crushed ritz cracker- kind of casseroles and I can promise you this Buffalo Chicken Bake is far from that!

Frank’s Hot Sauce brings the heat to this roasted chicken, sweet potato and bacon dish, where everything is cooked separately then mixed together and baked to perfection!

You’ll need:

-1 plain rotisserie chicken, pulled off the bone and chopped

-1 pound Whole 30 Compliant Bacon (like Pederson Farms)

-3-4 cups diced sweet potatoes (I buy pre-cut, because I’m lazy when it comes to chopping)

-1/2 cup chopped green onions

-1/2 cup olive oil

-6 tablespoons Frank’s Hot Sauce


1- Cook bacon for about 12 minutes or until crispy in a 400 degree oven on a sheet pan covered with parchment paper.

2- Remove bacon from baking sheet and place on paper towels to absorb fat. Once cooled, crumble into bite-sized pieces.

3- Put sweet potatoes on sheet pan (right on top of the bacon grease). Gently stir to coat sweet potatoes in bacon grease. Lightly season with salt and pepper and put in the 400 degree oven for about 15 minutes.

4- In a large mixing bowl, combine chicken, crumbled bacon, sweet potatoes, olive oil and Frank’s Hot Sauce.

5- Transfer mixture to a prepared baking dish and top with green onions.

6- Reduce oven temperature to 350 and bake casserole for about 20 minutes.

Serve warm! This casserole freezes well and is great reheated — we even love it for breakfast topped with one of our sheet pan eggs👌🏻.