Whole30 Meal Prep Recipes
Compliant meals that make the 30 days doable. Skip the sugar, dairy, grains, and legumes — but keep the flavor with these tested batch-cook recipes.
★ Popular
PopularIngredients
- .5 tbsp Salt
- .25 tbsp Pepper
- .5 tbsp Onion powder
- .5 tbsp Garlic powder
- .5 tbsp Paprika
- .5 tbsp Cumin
- 2lbs Bone-in chicken thigh
Instructions
- 1Follow @harrymakesfood on Instagram to see video instructions
- 2Mix all spices in a small bowl
- 3Sprinkle generously over both sides of the chicken
- 4Put chicken in oven at 425F (220 C) for ~30 minutes (until skin is crispy / deep burnished brown color and chicken reads 165F (74C) internal
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Open in Pepper →The Batch-Cook Playbook for Whole30
Whole30 lives or dies by your Sunday meal prep. When compliant food is already portioned in the fridge, the 30 days feel doable — when it's not, one hungry Tuesday derails the whole month.
Cooks on Pepper lean on this collection because every recipe is verified compliant: no sugar, no dairy, no grains, no legumes, no gum or sulfite fillers. Just protein, vegetables, and Whole30-approved fats.
From bruschetta grilled chicken to sticky Asian meatballs to Zuppa Toscana, these meals hold up in the fridge for 4 days and taste like you're not on a restrictive plan at all.
Quick Tips
- 1
Coconut aminos, not soy
Soy sauce is out on Whole30 — coconut aminos give you that same salty-sweet umami.
- 2
Ghee is compliant
Clarified butter is dairy-free enough to pass Whole30 rules and adds richness that oil can't.
- 3
Batch a big protein Sunday
Roast a tray of chicken thighs or brown 2 lbs of beef so meals come together in minutes.
- 4
Read every label
Sugar hides in bacon, sausage, dressings, and broths — check ingredient lists on everything.
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