Whole30 Meal Plan Week #4: Finish Strong With These Delicious Recipes!

Congratulations! You’ve made it to Week 4 of your Whole30 journey, and I couldn’t be prouder. By now, your taste buds have likely adjusted to whole foods, your energy levels might be stabilizing, and those sugar cravings? They’re probably not as intense as they once were. As someone who’s completed multiple Whole30 rounds, I know that Week 4 is where the magic really happens – your body has adapted, cooking compliant meals feels more intuitive, and you’re starting to see the finish line!

But let’s be honest – by Week 4, meal fatigue can strike even the most dedicated among us. That’s why I’ve put together this comprehensive meal plan filled with exciting new flavors and textures to keep you motivated until Day 30. These recipes are designed to celebrate how far you’ve come while providing the nutrition you need to finish strong.

Why Week 4 is Critical to Your Whole30 Success

Week 4 represents the final stretch of your Whole30 journey, and how you navigate these last seven days can make all the difference in your overall experience. I’ve found that maintaining enthusiasm for cooking and eating compliant meals during this final week requires some strategic planning.

Many people make the mistake of getting too relaxed in Week 4, thinking, “I’ve almost made it, so a small cheat won’t hurt.” Trust me, I’ve been there! But staying committed now means you’ll get the full benefits of the program and feel truly accomplished when you reach Day 30.

During my last Whole30, I discovered that introducing new recipes and flavors in Week 4 was exactly what I needed to stay motivated. The meals I’m sharing today are specifically designed to:

• Combat the dreaded “food boredom” that often strikes around Day 22-25
• Provide ample nutrients as your body continues healing and rebalancing
• Offer a mix of comfort foods and adventurous flavors to satisfy various cravings
• Include batch-cooking options to make your final week as stress-free as possible

Your Complete Week 4 Meal Plan

Here’s what your final week of Whole30 eating will look like. I’ve carefully planned this menu to include diverse proteins, plenty of vegetables, and satisfying fats to keep you energized and satisfied.

Day 22-28 Complete Meal Schedule

Grocery List for Week 4

I’ve found that having a well-organized grocery list makes shopping for Whole30 so much easier. Here’s everything you’ll need for Week 4:

Proteins

• 1 lb grass-fed ground beef
• 1 lb boneless, skinless chicken breasts
• 1 lb chicken thighs
• 1 lb grass-fed steak (ribeye or sirloin)
• 1 lb wild-caught salmon fillets
• 1 lb shrimp, peeled and deveined
• 4-5 lb chuck roast
• 1 lb pork tenderloin
• 1 dozen eggs
• 4 oz smoked salmon (compliant with no added sugar)
• 2 cans tuna in water (no additives)
• 4 slices compliant bacon (sugar-free, nitrate-free)

Vegetables

• 3 sweet potatoes
• 2 lbs Brussels sprouts
• 1 bunch asparagus
• 1 head cauliflower (or 2 bags riced cauliflower)
• 1 bag carrots
• 1 bag baby spinach
• 1 bunch kale
• 2 bell peppers (any color)
• 1 red onion
• 2 yellow onions
• 1 head garlic
• 2 cucumbers
• 1 package cherry tomatoes
• 1 bunch green onions
• 1 bunch fresh parsley
• 1 bunch fresh cilantro
• 1 bunch fresh rosemary
• 1 bunch fresh thyme
• 1 head romaine lettuce
• 2 avocados
• 1 small butternut squash
• 3 zucchini
• 1 lb cremini mushrooms
• 1 jalapeño (optional)

Fruits

• 3 lemons
• 3 limes
• 2 apples
• 1 pint strawberries
• 1 pint blueberries
• 3 bananas
• 2 ripe plantains

Pantry Items

• Olive oil
• Coconut oil
• Avocado oil
• Compliant chicken broth
• Compliant beef broth
• Canned coconut milk (full-fat, no additives)
• Almond butter (100% almonds)
• Coconut flakes (unsweetened)
• Mixed nuts (raw, unsalted)
• Chia seeds
• Nutritional yeast
• Dijon mustard (compliant)
• Coconut aminos
• Apple cider vinegar
• Red wine vinegar
• Hot sauce (compliant)
• Olives (no additives)

Spices & Herbs

• Sea salt
• Black pepper
• Garlic powder
• Onion powder
• Cayenne pepper
• Paprika
• Cumin
• Cinnamon
• Curry powder
• Dried oregano
• Red pepper flakes
• Bay leaves

Featured Recipes for Week 4

Let me share some of my favorite recipes that have gotten me through the final week of Whole30 with flying colors!

Garlic Herb Steak with Roasted Brussels Sprouts

Ingredients:

• 1 lb grass-fed steak (ribeye or sirloin)
• 2 cloves garlic, minced
• 1 tbsp fresh rosemary, chopped
• 1 tbsp fresh thyme, chopped
• 2 tbsp olive oil, divided
• 1 lb Brussels sprouts, halved
• 1 tbsp balsamic vinegar (compliant)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. In a small bowl, mix garlic, rosemary, thyme, 1 tbsp olive oil, salt, and pepper.
3. Rub mixture all over the steak and let it sit at room temperature for 30 minutes.
4. Meanwhile, toss Brussels sprouts with remaining olive oil, salt, and pepper.
5. Spread Brussels sprouts on a baking sheet and roast for 25-30 minutes until crispy on the outside and tender inside.
6. Heat a cast-iron skillet over high heat. Once very hot, add the steak.
7. Sear for 3-4 minutes per side for medium-rare (adjust according to your preference and thickness).
8. Let the steak rest for 10 minutes before slicing.
9. Toss roasted Brussels sprouts with balsamic vinegar before serving alongside the sliced steak.

Coconut Curry Shrimp with Cauliflower Rice

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 head cauliflower, riced (or 2 bags pre-riced cauliflower)
• 1 can full-fat coconut milk
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp curry powder
• 1 red bell pepper, sliced
• 2 cups spinach
• 2 tbsp coconut oil
• Fresh cilantro for garnish
• Salt and pepper to taste

Instructions:

1. Heat 1 tbsp coconut oil in a large skillet over medium heat.
2. Add onion and sauté until translucent, about 5 minutes.
3. Add garlic and ginger, cook for 1 minute until fragrant.
4. Add curry powder and stir for 30 seconds.
5. Pour in coconut milk and bring to a simmer.
6. Add bell pepper and cook for 3-4 minutes.
7. Add shrimp and cook until pink and opaque, about 3-4 minutes.
8. Stir in spinach until wilted.
9. In a separate pan, heat 1 tbsp coconut oil and sauté cauliflower rice for 5-7 minutes.
10. Season cauliflower rice with salt and pepper.
11. Serve curry over cauliflower rice and garnish with fresh cilantro.

Buffalo Chicken Stuffed Sweet Potatoes

Ingredients:

• 4 medium sweet potatoes
• 1 lb boneless, skinless chicken breasts
• 2 tbsp compliant hot sauce
• 2 tbsp coconut oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 cup compliant mayo
• 1 stalk celery, finely diced
• 2 green onions, sliced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. Wash sweet potatoes and poke several times with a fork.
3. Place on a baking sheet and bake for 45-60 minutes until soft.
4. Meanwhile, season chicken with salt, pepper, garlic powder, and paprika.
5. Heat coconut oil in a skillet over medium heat and cook chicken for 6-7 minutes per side until cooked through.
6. Shred the chicken and toss with hot sauce.
7. In a small bowl, mix mayo with celery, half the green onions, salt, and pepper.
8. Cut open the baked sweet potatoes and fluff the insides with a fork.
9. Top each sweet potato with buffalo chicken, a dollop of the mayo mixture, and remaining green onions.

Celebration Burger Bowls with Special Sauce

Ingredients for burgers:

• 1 lb grass-fed ground beef
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp paprika
• 4 slices compliant bacon, cooked and crumbled
• 1 head romaine lettuce, chopped
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1 avocado, sliced
• 4 eggs (optional, for topping)

Ingredients for special sauce:

• 1/2 cup compliant mayo
• 2 tbsp compliant ketchup (or tomato paste + 1 tsp vinegar)
• 1 tbsp dill pickle relish (compliant) or finely diced pickles
• 1 tsp dijon mustard (compliant)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Pinch of paprika

Instructions:

1. Mix ground beef with garlic powder, onion powder, paprika, salt, and pepper.
2. Form into 4 patties.
3. Heat a skillet over medium-high heat and cook patties for 4-5 minutes per side until desired doneness.
4. If using eggs, cook in the same pan after removing burgers.
5. Mix all special sauce ingredients in a small bowl.
6. Assemble bowls with romaine lettuce, topped with burger patty, bacon crumbles, cucumber, tomatoes, red onion, and avocado.
7. Add egg if using.
8. Drizzle with special sauce before serving.

Meal Prep Tips for Week 4 Success

Being in Week 4, you’re probably a meal prep pro by now, but here are some tips specifically for making your final week as smooth as possible:

1. Batch cook proteins – Prepare extra chicken, beef, and pork that can be repurposed throughout the week.
2. Pre-chop vegetables – Having prepped veggies ready to go makes throwing together meals much faster, especially when motivation might be waning.
3. Make multi-purpose sauces – Prepare a few compliant sauces that can transform simple proteins and vegetables into different meals throughout the week.
4. Cook extra sweet potatoes – These versatile tubers can be used for breakfast hashes, as meal bases, or even as snacks with almond butter.
5. Have emergency protein ready – Keep hard-boiled eggs and compliant canned tuna on hand for those moments when you need quick protein.

How to Combat Week 4 Challenges

The final stretch of Whole30 comes with its own unique set of challenges. Here’s how I’ve successfully navigated them:

Challenge: Planning Your Reintroduction

By Week 4, you might be dreaming about all the foods you’ll eat on Day 31. This is normal, but don’t skip planning your reintroduction phase!

Solution: Use some of your meal planning energy this week to outline your reintroduction strategy. Decide which food groups you’ll reintroduce first and plan compliant meals around those test foods.

Challenge: “Just One Bite” Syndrome

As the end approaches, you might be tempted to have “just one bite” of something non-compliant.

Solution: Remember why you started your Whole30 journey and focus on finishing strong. Write down your “why” and review it when temptation strikes. Keep non-compliant foods out of sight.

Challenge: Social Pressure

Friends and family might start saying things like, “You’re basically done anyway, just come have a drink with us!”

Solution: Practice firm but kind responses like, “I’m really proud of myself for making it this far, and I want to complete the full program as designed.” True supporters will understand.

Challenge: Meal Fatigue

After three weeks of compliant cooking, you might feel bored with your meals.

Solution: Try one new recipe every day this week. Experiment with new herbs and spices, or prepare familiar ingredients in different ways. This week’s meal plan is specifically designed to bring excitement back to your Whole30 plate!

Celebrating Your Whole30 Victory

As you approach Day 30, take time to reflect on your accomplishments. This isn’t just about completing a dietary challenge—it’s about learning about your body, developing cooking skills, and practicing discipline.

Consider these meaningful ways to celebrate your achievement:

• Write a reflection on what you’ve learned during your Whole30 journey
• Take “after” photos and compare them to your “before” pictures
• Schedule a non-food reward like a massage, new workout clothes, or a spa day
• Share your experience with others who might benefit from hearing about it
• Plan a special compliant meal for Day 30 that incorporates your favorite Whole30 foods

Remember, the end of Whole30 isn’t the end of your health journey—it’s just the beginning of your new understanding of how food affects your body and mind.

Q&A Section: Your Week 4 Questions Answered

Q: I’m approaching Day 30 and I’m nervous about reintroduction. Where should I start?

The best approach is to reintroduce one food group at a time, with compliant meals in between. Start with the food group you miss the most or the one you suspect might cause issues. Typically, I recommend beginning with legumes (like peanut butter or black beans), then non-gluten grains (like rice), followed by dairy, and finally gluten-containing grains. Give each reintroduction 2-3 days before moving to the next group to properly assess your body’s reaction.

Q: I haven’t experienced all the “tiger blood” energy everyone talks about. Did I do something wrong?

Absolutely not! Everyone’s Whole30 experience is unique. Some people feel dramatic energy improvements, while others notice subtler changes like better sleep quality, improved digestion, or clearer skin. Focus on the positive changes you have experienced rather than comparing your journey to others. Sometimes the benefits become more apparent after completing the program and reintroducing foods.

Q: Can I weigh myself during Week 4, or should I wait until Day 31?

I strongly recommend waiting until after Day 30 to weigh yourself. Whole30 is designed as an elimination diet to help you understand your relationship with food, not as a weight loss program. Weighing yourself early might trigger food-related emotions and behaviors that the program aims to help you overcome. Trust the process and focus on non-scale victories during this final week.

Q: I’m getting bored with drinking just water. Any compliant drink suggestions for Week 4?

I hear you! Try these compliant beverages to mix things up: sparkling water with fresh fruit slices, iced tea with mint and lemon, coconut water (check ingredients!), kombucha (verify it’s compliant with no added sugar), or a “mocktail” of sparkling water, lime juice, muddled berries, and mint. My personal favorite is cold-brewed coffee with a splash of nutpod creamer.

Q: What’s the biggest mistake people make in Week 4?

The biggest mistake I see is mentally checking out too early. When people start thinking, “I’m basically done,” they might get less careful about ingredients or start planning elaborate non-compliant meals for Day 31. Stay present and committed through Day 30—you’ve come too far to compromise now! Focus on making this final week your strongest one yet with nutrient-dense meals and positive habits.

Final Thoughts: Looking Beyond Day 30

As you complete your final week of Whole30, I encourage you to think about how you’ll carry the lessons you’ve learned forward. This program isn’t just about 30 days of restricted eating—it’s about developing a sustainable approach to nutrition that supports your health and wellbeing for years to come.

The most successful Whole30 graduates are those who thoughtfully incorporate their new knowledge into their everyday lives. Perhaps you’ve discovered that dairy causes your skin to break out, or that gluten makes you feel foggy and tired. Maybe you’ve learned that you sleep better when you eat protein at every meal, or that your energy levels stay more consistent when you avoid added sugars.

These insights are invaluable gifts that your Whole30 journey has given you. As you move beyond Day 30, consider how you’ll honor these discoveries while creating a flexible, sustainable approach to eating that works for your unique body and lifestyle.

I’m so proud of you for committing to this journey of self-discovery. Week 4 might bring challenges, but it also brings the satisfaction of knowing you’re about to accomplish something truly meaningful. Stay strong, keep cooking, and know that the habits you’ve built over these 30 days have the power to transform your relationship with food for a lifetime.

Q&A Section

Q: What if I accidentally ate something non-compliant during my Whole30?

If you knowingly consumed something non-compliant, the official Whole30 rules suggest starting over from Day 1. However, if it was truly accidental (like discovering after the fact that a restaurant used butter in your vegetables), you can continue your program. The important thing is honesty with yourself about whether it was truly accidental and learning from the experience to be more vigilant going forward.

Q: How do I handle dining out during Week 4?

After three weeks, you’re probably familiar with restaurant strategies, but for Week 4, I recommend calling ahead to restaurants to discuss options. Most chefs are willing to accommodate dietary restrictions if given advance notice. Stick to simple proteins and vegetables, ask for no butter or seed oils in cooking, and bring your own compliant dressing if needed. When possible, check menus online beforehand to identify potential options.

Q: I’m not feeling great in Week 4. Is this normal?

While many people feel their best in Weeks 3-4, some experience fluctuations in energy or mood even in the final week. This could be due to various factors like stress, sleep quality, or your body still adjusting to the dietary changes. Make sure you’re eating enough, including sufficient carbohydrates from starchy vegetables, and prioritize quality sleep. If symptoms are severe or concerning, consult a healthcare provider.

Q: Can I modify recipes if I’m allergic to certain Whole30 compliant foods?

Absolutely! Whole30 is about finding what works for YOUR body. If you’re allergic to coconut, for example, substitute with olive oil or avocado oil in recipes calling for coconut oil. If you can’t eat nightshades, replace tomatoes and peppers with other non-nightshade vegetables. The key is making sure your substitutions remain compliant with the core Whole30 rules while accommodating your specific needs.

Q: What’s the best way to track non-scale victories during Week 4?

I recommend keeping a daily journal during this final week to document energy levels, sleep quality, mood, skin condition, and other physical observations. Rate these factors on a scale of 1-10 each day. This practice not only helps you recognize the progress you’ve made but also creates a valuable reference for your reintroduction phase when you’ll be looking for changes as you add foods back in.