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Whole30 Week One Recipe and Meal Prep Tips

Here are the recipes that I tried during the first week of Whole30. I think it’s important to get creative and make dishes full of flavor that you are looking forward to (especially since week one away from grains, sugars, etc. can be challenging)! Meal planning is key to setting yourself up for success.

Breakfast (I ate the same thing each day during week one)

Lunch & Dinners 

Meal Prep Sunday:


  1. Roast all vegetables (sweet potatoes, brussels, cauliflower)
  2. Bake salmon for salad
  3. Roast butternut squash
  4. Make meatballs for Thai meatball recipe


  1. Wash all fruits and vegetables and chop as many as you can (within reason)
  2. Cut pineapple
  3. Spiralize zucchini noodles
  4. Pre-portion out snacks (nuts, veggies, fruit) into single serving bags or containers
    1. You can go ahead and portion out the roasted vegetables for the hash. In the morning all you need to do is cook your egg and go.
    2. Make your salmon salads
    3. You can make the butternut squash soup and store it (its easier to get the squash out of it’s flesh while it’s warm)
    4. Everything else should come together fairly quickly during the weeknights!

Here was the meal schedule I followed for the first week (Monday was a holiday so here we begin on Tuesday since meals weren’t very structured on Mon-oops!) ;


  • Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
  • Lunch: Salmon Salad Power Bowl
  • Dinner: Butternut Squash Soup with Thai Meatballs
  • Snacks: Apple with Almond Butter


  • Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
  • Lunch: Salmon Salad Power Bowl
  • Dinner: Turkey Burger with Grilled Pineapple and Spinach
  • Snacks: Apple with Almond Butter


  • Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
  • Lunch: Leftover Butternut Squash Soup and Thai Meatballs
  • Dinner: Garlic Shrimp Noodle Bowl
  • Snacks: Apple with Almond Butter, Sliced Pear & Cashews (pre-workout)


  • Breakfast: Sweet Potato & Brussels Hash with 2 SCRAMBLED eggs
  • Lunch: Leftover Garlic Shrimp & Noodle Bowl
  • Dinner: Leftovers
  • Snacks: Apple with Almond Butter, Dried Mangoes

The weekends are usually for simple meals and leftovers 🙂


By Functionally Simple Nutrition

Ariana Cucuzza, RDN, LD is the founder of She is a Registered and Licensed Dietitian Nutritionist specializing in Functional Medicine Nutrition and sports nutrition.

Ariana holds a bachelor’s degree in food and nutrition sciences from Ohio University and went on to complete her dietetic internship at The Cleveland Clinic. She currently serves on the Board of Directors for the Greater Cleveland chapter of the Academy of Nutrition and Dietetics. She also is an active member of the Sports Cardiovascular and Wellness Nutrition (SCAN) and Dietitians in Functional Medicine (DIFM) Practice Groups of the national Academy of Nutrition and Dietetics. She has been featured in Health Magazine, Live Science, Rally Health, YouBeauty, US News & World Report and Cleveland Clinic's Health Essentials as well as live appearances with WKYC news.

In her previous role as a public health and community-based dietitian, she led “food as medicine” initiatives in coordination with health care providers to provide nutritious food to low-income patients with diet-related health challenges. She also led nutrition workshops, cooking demonstrations, and assisted with menu planning for afterschool programs and senior meals.

Ariana enjoys cooking, trying new things, and staying active with yoga and Crossfit!

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