According to the founders, the Whole 30 diet is not meant as a quick fix, it's meant to change your life. But how does it do this? The Whole 30 diet incorporates a number of different rules to help eliminate cravings of certain foods while improving certain medical conditions, improving energy levels, and even rebalancing hormone levels.
Some may consider the Whole30 diet a type of elimination diet, subtracting foods that contain sugar, alcohol, grains, dairy, and legumes for a total of 30 days. The theory behind this approach comes from the idea that the physical and mental struggles we face today could simply be due to poor diet. But how do you know which foods are causing what issues if you never cut them out?
In this article, we'll discuss the basics of the Whole30 diet including:
-
What is the Whole 30 diet
-
The basic rules of the Whole 30 diet
-
What to expect on the Whole 30 diet
-
Reviews of the Whole 30 diet
-
Pro tips from experienced Whole30-ers
-
Most commonly asked questions
What Is the Whole30 Diet?
Whole30 is focused on "real foods", which are essentially foods that can be grown or found in nature, without being processed by humans. It also cuts out added sugar and limits the participant to only a few food groups, including meats, seafood, eggs, vegetables, fruits and healthy fats. It is technically a Paleo diet, with more restrictions than the simple Paleo guidelines.
What Are the Whole30 Rules?
When it comes to the Whole 30 diet, it's no secret that some foods are off-limits (for 30 days, that is). The Whole 30 diet breaks it down in a simple manner, categorizing foods that you simply can or cannot eat.
On the Whole30, you're allowed to eat:
-
Meat
-
Seafood
-
Eggs
-
Vegetables
-
Fruit
-
Natural, healthy fats
-
Herbs and spices
Read our Whole30 Meal Plan for a better idea of what meals you can make on the plan.
When it comes to what foods should be eliminated, a Whole 30 list is a bit longer than what foods are allowed. But there's no reason to feel overwhelmed, we've got you covered. Follow along to learn the main 5 Whole 30 rules to follow.
Rule #1: Cut out sugar, grains, legumes, dairy, and alcohol
For 30 days, say goodbye to grains (wheat, rice, oats, corn, quinoa), legumes (including beans, lentils, soy, and peanuts), dairy products, added sugars (including artificial sweeteners and natural sweeteners like honey, maple syrup, agave, and stevia), alcohol, MSG, and sulfites.
The goal of this elimination approach within the Whole 30 diet is to give your body a chance to heal, reduce inflammation, and balance your hormones. By eliminating these common digestive irritants, many people report benefits like increased energy levels, better sleep, improved digestion, and fewer or less intense cravings.
Rule #2: Stick to real, unprocessed ingredients
Every Whole 30 food list revolves around fresh fruits and vegetables, high-quality meats, seafood, eggs, natural healthy fats, and herbs and spices.
The typical grocery store meat that comes from high-volume meat operations (often referred to as feedlots or CAFOs, which stands for Concentrated Animal Feeding Operation) can't be defined as high-quality meat.
To really get the most out of your Whole 30 diet experience, you should purchase from transparent producers who verify their meat is one or all of the following:
-
Grass-fed AND grass-finished (not just grass-fed alone)
-
Pasture-raised
-
Regeneratively-raised
-
Forested
Rule #3: Become a label-reading expert
If you're adhering to Rule #2, you'll mostly be purchasing whole foods that don't come with labels to read at all.
But if you wind up purchasing anything packaged, you've got to commit to being an extra-vigilant shopper who meticulously scrutinizes labels and ingredient lists.
Careful label reviewing is the only way to ensure that you avoid the forbidden ingredients mentioned in the Whole 30 rules, including hidden sugars and additives. Companies often hide sugar into products without consumers even noticing.
Rule #4: Put away the scale for 30 days
One of the unique Whole 30 rules is that the program discourages weighing yourself or taking body measurements during the 30-day period. This might feel like sweet relief for some, while others might experience more stress or worry because of this rule.
Try to view this as an opportunity to focus on the non-scale victories, like having more energy, sleeping well through the night, and actively cultivating a more nourishing relationship with food. The Whole 30 diet is about so much more than weight loss, and focusing solely on body composition means you might miss the true point of these 30 days.
Rule #5: Don't make "healthier" versions of junk food
If there's a food item you might describe as "It's a healthy version of [fill in the blank]" that food is more than likely off limits when you're doing a Whole30.
Even if someone swears they've got the most delicious Whole30-compliant recipe for ice cream, French fries, or pizza crust, following the Whole 30 rules means avoiding recreating baked goods, treats, or junk foods even if they're made with compliant ingredients.
The goal isn't to upgrade your old food habits, but to replenish them entirely and train your tastebuds to appreciate wholesome, unprocessed foods. Think about it: a pancake is still a pancake, even if it's made with almond flour.
A few allowed exceptions
While a Whole 30 food list is strict, there are a few exceptions worth noting:
-
Ghee (clarified butter) is allowed
-
Fruit juice can be used as a sweetener
-
Green beans and most types of peas are permitted in a Whole 30 food list
-
Vinegar is compliant
-
Coconut aminos can replace soy sauce
Complete Whole30 Food List
Fill your cart with meat, seafood, eggs, vegetables, fruit, natural fats, herbs, spices, and seasonings.
Whole 30 diet recipes prioritize whole foods. If you fill your grocery cart with items mostly from the produce, meat, and seafood sections, then that’s most of the battle. Buy as many raw ingredients as you can and use those to cook with instead of canned and frozen meals.
This is a great time to learn more about cooking as well. It’s harder to diet when you aren’t confident in your cooking skills, but when you can whip up delicious meals that also check your Whole30 boxes, you will be winning in no time. Salt, Fat, Acid, Heat is a wonderful book for getting started with cooking.
Here’s a master list of categories you can eat on a Whole 30 diet plan, and if you’re super curious you can see an even more exhaustive list. Keep in mind that you still need to check the labels on anything packaged! Any additives or sugars are not allowed.
Whole30 Approved Foods
All veggies
This includes potatoes, squash, zucchini, spinach — you name it. Aim for a variety of colors to get a balanced nutritional profile and to keep your tastebuds guessing during your Whole30 meal plan.
Fruit
You can absolutely eat fruit as part of a balanced Whole 30 food list. Natural sugar is fine, just don’t go overboard.
Unprocessed meats
Butcher-fresh and without additives is the way to go when following Whole 30 rules. Avoid frozen meats as these are more prone to have preservatives. You want untreated meat! Our go-tos include chicken breasts and turkey.
Seafood
If you live on the coast, then we are jealous of how tasty your Whole30 diet plan will be. And if you don’t, you can still enjoy delicious shrimp, salmon, clams, etc.
Eggs
Eggs are a great source of protein and are arguably the saving grace of a Whole 30 food list. Whether it’s scrambled eggs in the morning or poached eggs in a tomato sauce at night, pick up a dozen and you’ll never go hungry!
Nuts
For the most cost-effective option, take a ride to Costco or Trader Joe’s and grab a big bag of almonds or cashews. These are calorie-dense, so if you’re trying to incorporate weight loss into your Whole30 diet plan, you’ll have to monitor your eating, but these are great snacks to have around.
Olives
Fresh olives are the best to eat when adhering to Whole 30 diet rules. Just avoid cheese-stuffed ones since dairy is off limits!
Avocados
The famed butter fruit is fair game for a Whole 30 food list. Pair it with some salt and pepper with 2 eggs in the morning for a wonderful start to your day.
Alternative milks
Watch out for added sugars in a lot of alternative milk brands, but any alternative kinds of milk (such as coconut or almond) that don’t have additives and sugars are okay on your Whole30 food list..
Seeds
Sunflower seeds and pumpkin seeds are nice ways to spice up a salad or get you through a road trip Whole30-style.
Ghee, olive oil, coconut oil
Healthy fats are just fine on a Whole 30 food list. As long as you avoid dairy-based fats like butter, you’re okay. One big container of coconut oil should get you through your thirty days!
Vinegar
A little bit of acid is a sure bet to a great meal. Distilled vinegar, rice vinegar, and red wine vinegar are all okay to include on a Whole 30 food list!
Salt & spices
Salt, pepper, chili powder, paprika — essentially all pantry spices are fair game for your Whole 30 food lis.
Whole30 List of Foods to Avoid
Now that you know what you can eat, let’s take a look at everything that you need to avoid to follow Whole 30 rules.
Dairy
That means no cheese, no butter, no milk, and no ice cream! Anything remotely dairy-based is absolutely off-limits on a Whole 30 diet!
Legumes
Legumes include beans, lentils, and peas.
Whole Grains
Avoid any grain bread, oats, and cereals as part of a Whole 30 diet.
Alcohol
You’ll have to say goodbye to the boxed wine and G&Ts for now. You may be surprised at how much energy you have by avoiding alcohol for thirty days!
Added sugar
This means no Stevia, Splenda, Equal, or other sugar alternatives as well. Natural sugars in fruits are okay, but everything else isn’t in terms of Whole 30 rules. Check extra carefully on all labels for added sugar.
MSG, sulfates, etc
MSG is found in lots of Chinese and Japanese food, so double-check that it isn’t there. And if you’re in doubt, you should probably skip the takeout and just make a version of what you want at home!
Junk food across the board
No chips. No candy. No popcorn (try these Whole30 popcorn alternatives instead). This is covered in some of these other categories, but it’s worth reiterating that all guilty-pleasure snacks are not allowed.
Desserts all around
The same goes for desserts. If you’re craving some sugar, sneak in some natural fruit to adhere to your Whole 30 rules instead!
Essentials Whole30 Shopping List
If you feel a bit stuck, here’s an easy Whole 30 grocery list for 1-2 people! This should last you around a week. Some of the essentials will last even longer, and everything listed here is approved under Whole 30 rules. You can also use these ingredients to make many of the meals we suggested above or use them to prepare some recipes of your own.
Produce:
-
4 zucchinis
-
1 cauliflower
-
1 roasted red pepper
-
1 white onion
-
1 bunch of broccoli
-
1 bunch of asparagus
-
1 bag of whole carrots
-
3 apples
-
5 bananas
-
1 small bag of limes
-
1 butternut squash
-
2 bunches of spinach
-
1 small container of strawberries
-
1 small box of blueberries
-
2 Avocados
Meats & Eggs:
-
3lbs of white chicken breasts
-
1lb of sliced turkey
-
1 salmon filet
-
1 dozen cage-free eggs
Spices & Aromatics:
-
Sea salt
-
Pepper
-
Smoked paprika
-
Chili powder
-
Chipotle powder
-
Oregano
-
Fresh garlic
-
Basil
Cooking Essentials:
-
Coconut oil
-
Extra virgin olive oil
-
Red wine vinegar
-
Almond milk (no added sugar)
Pantry:
-
Canned whole tomatoes
-
Vegetable broth
-
Canned tuna
Snacks:
-
Kalamata olives
-
Kosher pickles
-
One bag of cashews
Whole30 Diet Process
The whole 30 diet follows a two-phase approach designed to help you identify food sensitivities and create lasting dietary changes.
Phase 1: Elimination (30 Days)
As you start these 30 days of the change, you can expect butterflies (from both excitement and possible anxiety). Founder Melissa Hartwig states that the key to success is planning and preparation. It's helpful to rid your house of all the tempting foods that could deter you while stocking it with the right foods. It's also important to think about the social aspects and how you plan to manage the possible criticism and comments from friends and family.
Days 1-9
In the first few days or so, your body is adapting to the changes (both physically and mentally). As your body begins to adjust, make sure you give yourself adequate downtime as it can go through a small period of fatigue. Most individuals say the hardest day is around day six when the exhaustion and cravings peak.
Days 10-12
Right before the two-week mark is when most individuals quit. But why? Well, 10 days feels like a pretty long time. You might begin to grow impatient, wondering why you're not seeing progress and why you're still struggling. But don't give in, time will pass and you'll get through it.
Days 13-15
After the two-week mark is when you'll start to feel a noticeable difference. Two weeks with those food groups eliminated will have your cravings down and your energy up. You'll feel less brain fog and less hangry as your cortisol and hormone levels begin to regulate.
Days 16-26
This is where the biggest differences start to take place. Most people note that they feel like a brand new person with improvements in overall energy, pain, fatigue, and mood. This is when the Whole 30 diet begins to feel like smooth sailing.
Days 27-30
As the end is in sight, you'll feel so good that you may not even want to stop.
Phase 2: Reintroduction
After 30 days, slowly reintroduce the eliminated foods one at a time to see how your body reacts. This helps identify any sensitivities and create a more personalized long-term eating plan.
Related Blog: Looking for help with your Whole30 reintroduction? Look no further! Chomps has tips, recipes and a daily plan to help you slowly reintroduce foods back into your diet.
Benefits of the Whole30 Diet
Following the Whole 30 diet offers numerous advantages beyond weight management. Many participants report improved energy levels, better sleep quality, and reduced inflammation throughout their bodies. Whole 30 rules eliminate common trigger foods, which can help identify sensitivities causing digestive issues, skin problems, or chronic fatigue.
By adhering to a Whole 30 food list, you'll naturally consume more nutrient-dense whole foods while cutting processed ingredients. This shift often leads to stabilized blood sugar levels, reduced cravings for sweets, and improved mental clarity. Many people experience better mood regulation and decreased anxiety as their bodies adjust to real, unprocessed foods.
Potential Challenges of the Whole30 Diet
The Whole 30 diet requires significant commitment and preparation. Social situations become tricky when restaurant menus and dinner parties don't align with Whole 30 rules. You'll need to plan meals carefully and communicate your dietary needs to friends and family.
Initial withdrawal symptoms are common, including headaches, fatigue, and intense cravings during the first week. The restrictive nature of a Whole 30 food list can feel overwhelming, especially when reading labels to avoid hidden non-compliant ingredients.
Tips for Succeeding on Your Whole30 Diet
If you're looking for advice from experienced Whole30-ers, you've come to the right place. We've gathered tips from Whole 30 rules advisor Diana Rodgers, R.D. Here are a few pointers:
1. Eat enough protein
When individuals start cutting out their normal breakfast baked goods such as muffins, waffles, and pancakes, they forget to double up on the good stuff (eggs and breakfast meats). Most people aren't eating enough protein, to begin with, so cutting out certain food groups may make it harder to consume enough grams of protein. For most individuals, 100 grams of protein a day should be the bare minimum of protein in order to maintain muscle.
2. Don't indulge too much with fruit
Oftentimes, individuals start the Whole 30 diet to change their relationship with sweet treats. Switching out candy for fruit a day might seem like the solution to your problem, but fruit still contains quite a bit of sugar. Try keeping your fruit intake to one to two servings a day.
3. Get creative with your salads
Fill a big salad with colorful, nutrient-rich vegetables, sunflower seeds, slices of avocado, sprouts, and maybe some fruit. This will keep you satiated and fulfilled without searching for a sweet snack later on.
4. Be present with your food
Sit down and appreciate your meal. Rushing through your meal mindlessly while watching TV can harm your relationship with food. Give your brain enough time to process satiety signals.
5. Eat enough
If you find yourself craving more food later on in the day, chances are you didn't eat enough for breakfast or lunch. It's important to remember to add more food into your meals now that you're cutting out grains and other food groups from your Whole 30 diet.
Key Takeaways
Whether or not you have certain issues or ailments, the Whole30 is a great way to reset your system and bring you back to optimal health. 30 days of eliminating major food groups and alcohol may sound challenging, but most individuals who complete the 30 days say it's completely worth it.
If you're looking to improve your lifestyle, a Whole30 diet is a great way to start.
Whole30 Diet FAQS
Is Whole30 actually healthy?
Yes, the Whole 30 diet emphasizes whole, unprocessed foods rich in nutrients. However, it's quite restrictive and best viewed as a short-term reset rather than a long-term lifestyle.
What is Whole30?
Whole30 is a 30-day elimination program following strict Whole 30 rules that remove sugar, alcohol, grains, dairy, and legumes to help reset your relationship with food.
Why are certain foods eliminated on Whole30?
Certain foods are eliminated on Whole30 to reduce inflammation and digestive issues. Avoiding them for 30 days helps people see how these foods impact their energy, digestion, and overall well-being.
Does Whole30 help you lose weight?
Some people may lose weight on the Whole30 diet, but it’s not designed as a weight-loss program. The primary goal of the Whole30 diet is to improve eating habits and help individuals understand how different foods affect energy, digestion, mood, and overall well-being.
Is honey Whole30 approved?
No, honey is not allowed in a Whole 30 food list. All sweeteners, including natural ones like honey and maple syrup, are eliminated during the 30 days.
Is corn Whole30 approved?
No, corn is a grain and must be avoided according to Whole 30 rules.
Are chickpeas Whole30 approved?
No, chickpeas are legumes and aren't included in a Whole 30 food list.
Can you eat eggs on a Whole30 diet?
Yes! Eggs are fully compliant and encouraged as an excellent protein source.
Are Chomps meat sticks Whole30 approved?
Yes, Chomps beef jerky sticks were the first Whole30-compliant jerky, which make them a perfect on-the-go snack option.
