A 30-Day Healthy Whole Foods Menu
If you’re trying to eat healthier and focus on real, whole foods, one of the hardest parts is figuring out what to make day after day. To take the guesswork out of it, I put together a 30-day healthy whole foods menu using recipes from HollandHouseEatery.com that prioritize simple ingredients, balanced meals, and flavors you’ll actually crave.
This menu leans heavily on proteins, vegetables, healthy fats, and naturally flavorful ingredients — without feeling restrictive or boring. It’s designed to support everyday wellness, whether you’re resetting your habits, cooking more at home, or just looking for fresh inspiration.
Note: Many of these recipes align with Whole30-style principles, but this plan is intended as a flexible whole-foods guide. Adjust ingredients as needed to fit your personal preferences, dietary needs, or pantry staples.
How This Healthy Whole Foods Menu Works
Breakfasts repeat intentionally to keep mornings simple
Lunches will rely on leftovers or quick-assembly meals
Dinners are flavor-forward and family-friendly
Recipes marked as modified simply require small swaps (like skipping cheese, honey, or non-compliant sauces)
You can mix and match days as needed — this is a guide, not a rulebook.
Week 1 Whole Foods Meal Plan: Chicken & Salmon Focus
Primary Proteins: Chicken, salmon
Produce Highlights: Avocados, cucumbers, greens, sweet potatoes, berries
Day 1
Breakfast: Wild Blueberry Smoothie Bowl
Lunch: Asian Chicken Salad
Dinner: Lemon & Basil Baked Salmon
Day 2
Breakfast: Breakfast Tacos (Whole30 tortillas or served as a bowl)
Lunch: Cucumber Salad with Wine Vinaigrette + Grilled Chicken with Garlic & Herb seasoning
Dinner: Creamy Chicken BLT Skillet
Day 3
Breakfast: Sweet Potato Hash + Eggs
Lunch: Classic Hummus with Veggies (Note: chickpeas are not Whole30 compliant. Replace with avocado if needed.)
Dinner: Stovetop Kabobs
Day 4
Breakfast: Scrambled Eggs + Sausage or Bacon
Lunch: Avocado Hummus with Roasted Veggies
Dinner: Orange Chicken (skip the breading for Whole30) + Veggies
Day 5
Breakfast: Fruit & Tree Nuts
Lunch: Greek Chicken + Salad
Dinner: Chili Lime Fish Tacos (Whole30 tortillas or lettuce wraps)
Day 6
Breakfast: Smoothie Bowl
Lunch: Watermelon Salad + Grilled Chicken
Dinner: Parchment Steamed Salmon
Day 7
Breakfast: Breakfast Tacos
Lunch: Asian Chicken Salad
Dinner: Easy Fried Potatoes + Grilled Chicken
Week 2: Beef, Turkey & One-Pan Meals
Primary Proteins: Ground beef, ground turkey, steak
Produce Highlights: Potatoes, carrots, bell peppers, zucchini
Day 8
Breakfast: Sweet Potato Hash + Eggs
Lunch: Chicken Taco Stuffed Peppers (use ground turkey)
Dinner: Salisbury Steak Meatballs
Day 9
Breakfast: Smoothie Bowl
Lunch: Julienned Carrot Salad
Dinner: Chorizo & Potato Soup
Day 10
Breakfast: Scrambled Eggs + Spinach
Lunch: Asian Chicken Salad
Dinner: Steak Kabobs + Veggies
Day 11
Breakfast: Breakfast Tacos
Lunch: Cilantro Lime Turkey Meatballs
Dinner: Beef Barbacoa Tacos
Day 12
Breakfast: Smoothie Bowl
Lunch: Sloppy Joe Baked Potato
Dinner: Burger Bowl (with a modified burger sauce.)
Day 13
Breakfast: Eggs & Roasted Potatoes
Lunch: Cucumber Salad + Protein
Dinner: Spaghetti Sauce over Zoodles
Day 14
Breakfast: Smoothie Bowl
Lunch: Smash Burger Tacos (omit cheese or use nut-cheese, use Siete tortillas)
Dinner: Hearty Beef Stew
Week 3: Comfort Soups & Bold Flavors
Primary Proteins: Chicken, pork chops, chorizo, beef stew meat
Produce Highlights: Sweet potatoes, apples, carrots, celery
Day 15
Breakfast: Breakfast Tacos
Lunch: Cucumber Salad
Dinner: Boneless Pork Chops & Apple Chutney
Day 16
Breakfast: Smoothie Bowl
Lunch: Sweet Potato Hash + Eggs
Dinner: Creamy Lemon Coconut Chicken
Day 17
Breakfast: Scrambled Eggs + Fruit
Lunch: Avocado Hummus + Veggies
Dinner: Buffalo Chicken Taquitos
Day 18
Breakfast: Smoothie Bowl
Lunch: Watermelon Salad (Note: feta or goat cheese is not Whole30 compliant.)
Dinner: Chorizo & Potato Soup
Day 19
Breakfast: Breakfast Tacos
Lunch: Caesar Salad (homemade dressing - omit the Parmesan if needed) + Grilled Chicken
Dinner: Chicken Skewers & Tahini Sauce
Day 20
Breakfast: Veggie Omelet
Lunch: Roasted Carrots + Protein
Dinner: Italian Sausage Gnocchi Soup (or use chorizo)
Day 21
Breakfast: Smoothie Bowl
Lunch: Julienned Carrot Salad
Dinner: Easy Fried Potatoes + Grilled Chicken
Week 4: Mix & Repeat Favorites
Primary Proteins: Chicken, salmon, cod, beef
Produce Highlights: Cucumbers, potatoes, peppers, greens
Day 22
Breakfast: Breakfast Tacos
Lunch: Fried Potatoes + Eggs
Dinner: Parchment Steamed Salmon
Day 23
Breakfast: Smoothie Bowl
Lunch: Cucumber Salad + Protein
Dinner: Chicken Taco Stuffed Peppers
Day 24
Breakfast: Scrambled Eggs + Spinach
Lunch: Avocado Hummus + Veggies
Dinner: Spaghetti Sauce over Zoodles
Day 25
Breakfast: Smoothie Bowl
Lunch: Watermelon Salad
Dinner: Egg Roll in a Bowl
Day 26
Breakfast: Breakfast Tacos
Lunch: Asian Chicken Salad
Dinner: Chorizo & Potato Soup
Day 27
Breakfast: Smoothie Bowl
Lunch: Brussels Sprouts with Prosciutto
Dinner: Salisbury Steak Meatballs
Day 28
Breakfast: Eggs & Sweet Potato Hash
Lunch: Homemade Salsa & Roasted Veggies
Dinner: Crockpot Pot Pie Soup
Day 29
Breakfast: Smoothie Bowl
Lunch: Stovetop Kabobs & Veggies
Dinner: Chili Lime Fish Tacos
Day 30
Breakfast: Breakfast Tacos
Lunch: Cucumber Salad + Protein
Dinner: Cod & Quinoa Power Bowl (Note: Quinoa is not Whole30 compliant.)
Prep Ahead for Success
Have fruits and veggies washed and cut for easy snacking.
Stick to olive oil, lemon, vinegar, herbs, and compliant condiments. Make dressings once and use all week.
Cook meatballs and soups in batches.
Pre-chop salad veggies.
Eating healthy doesn’t have to feel restrictive. With a little planning and flavorful recipes, it can actually feel nourishing and satisfying.
Take note of how you feel as the days go on. Do you have more energy? Less bubbly gut? Sleep better? Have your sugar cravings subsided? At first, your body will go through a little hangover from eliminating sugar and processed foods. Scary isn’t it?! But soon you’ll feel invincible. Stick with it! Changing habits can feel hard. But I promise you there’s a lot harder things to go through than eating healthy. It’s a mind game you can win.
