The Whole30 Diet Guide

*This resource center is meant to be an overview and is not a comprehensive guide to implementing a Whole30 diet. It is not intended for use as medical advice. 

What Is It? 

Developed in 2009, Whole30 was originally intended to be a 30-day diet reset to boost metabolism, promote weight loss, and heal your relationship with food by eliminating specific foods and food groups that could negatively impact your health and athletic recovery. However, some people also implement the diet in order to identify food intolerances. 

Who Can Benefit from a Whole30 Diet? 

The Whole30 diet is most beneficial for those wanting to identify foods that may be causing chronic inflammation or other health conditions. It can also help improve digestive-related issues, improve sleep quality, and increase energy levels. 

How to Implement a Whole30 Diet

The key to implementing a Whole30 diet is to follow the approach for at least 30 days. The idea is that this is long enough to be able to identify trigger foods and form habits pertaining to healthy lifestyle choices. As a result, it is recommended to strictly adhere to the diet. To make this easier, there are a few things you can do. 

1. Remove Temptations. The easiest way to prevent yourself from falling off the diet is to remove non-compliant food items from your home.
   
2. Plan Ahead. To prevent food waste or anxiety, find and prepare meals ahead of time so you can have ready-to-eat Whole30 meals you’re excited about.
    
3. Get Others On Board. As with anything, adopting a Whole30 diet is easier when you have others doing it with you! For extra support, try following the program with friends or family with whom you can share meals and swap recipes. 

Foods to Avoid

• Added Sugar – maple syrup, honey, agave, stevia, monk fruit, sugar, Splenda, etc. 
• Grains (even gluten free) – wheat, rye, barley, oats, rice, millet, quinoa, buckwheat
• Legumes – chickpeas, lentils, peanuts, edamame
• Dairy – milk, ghee, cream, cheese, yogurt, ice cream
• Specific Additives – carrageenan, MSG, sulfites
• Baked Goods – cakes, cookies, brownies

Foods to Consume

• Vegetables – potatoes, zucchini, tomatoes, broccoli, bell pepper, etc. 
• Fruits – apples, cherries, oranges, pineapple, bananas, berries, etc. 
• Protein – eggs, beef, turkey, chicken, fish
• Nuts and Seeds – almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds
• Oils – avocado oil, olive oil, sesame oil, coconut oil, ghee 

What to Eat

Whole30 Breakfasts

• Curry Spiced Foil Packet Potatoes and Eggs
• 4 Ingredient Magical Paleo Pancakes

Whole30 Lunches/Dinners

• Baked Mexican Cauliflower Rice with Chorizo
• Salmon Cakes

Whole30 Snacks

• Air Fryer Buffalo Cauliflower
• No Bake Chocolate Cashew Fig Bars

Find a full meal plan here! 

Helpful Resources

Websites

• The Real Simple Good
• The Real Food Dietitians
• Cook at Home Mom
• Whole30

Informational Books

• Whole30 Day By Day
• It Starts with Food
• Food Freedom Forever

Cookbooks

• The Defined Dish
• The Whole30 Slow Cooker
• No Crumbs Left

Sources:

• The Whole30 Program
• Should You Try the Whole30 Diet? 
• Debating Diets: What is the Whole30 Diet?

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