Everything you need to know about the Whole30 diet, including the whole30 program rules, a printable food list shopping guide and 100+ free Whole30 recipes to get you through your Whole30!

What is the Whole30 Diet?

The Whole30 program is designed to kickstart a better relationship with food and overall health. Many of the foods we eat (sugar, grain, dairy, legumes, alcohol) have a negative impact on our health. The goal of the Whole30 diet is to strip all these foods from your diet for 30 days to give your body a chance to heal, and to help you form a healthier relationship with food.

Whole30 Program Rules

The program was founded by Melissa Hartwig. She wrote a book about it in 2009, It Starts With Food, where she describes in depth the reasons behind the program and the results you can expect.

In a nutshell, during the Whole30 diet you will only eat high quality meat, protein, vegetables, fruits, nuts, seeds and fats.

No sugar or sweetener of any kind (this includes honey and maple syrup). No grain (bread, rice, corn, oats, etc). No dairy (milk, cheese, butter, yogurt, etc). No legumes (beans, peanuts, lentils, peas, etc). No alcohol (beer, wine, liquor, etc). No unhealthy additives (carrageenan, sulfites, MSG, etc).

Benefits of the Whole30 Diet

After the 30 days, you can expect to experience: weight loss, enhanced quality of life, and a healthier relationship with food – accompanied by stunning improvements in sleep, energy levels, mood, and self esteem.

More significantly, many people have reported the “magical” elimination of a variety of symptoms, diseases, and conditions in just 30 days including:

diabetes • high cholesterol • high blood pressure • obesity • acne • eczema • psoriasis • chronic fatigue • asthma • sinus infections • allergies • migraines • acid reflux • Crohn’s • celiac disease • IBS • bipolar disorder • depression • Lyme disease • endometriosis • PCOS • autism • fibromyalgia • ADHD • hypothyroidism • arthritis • multiple sclerosis

Whole30 Eating Guide

I’ve created a printable Whole30 Eating Guide that outlines all the foods to eat and avoid. Click each image to print the pdf version to have on hand at the grocery store.

Whole30 Recipes

I have over 100 Whole30 recipes, including breakfasts, lunches, dinners, coffee drinks, appetizers, side dishes and homemade condiments. All for free!

Click here to visually view all of my Whole30 recipes.

What Do I Do After I Complete Whole30?

Congratulations! You did it! I bet you’re feeling, sleeping, and looking better than you have in a long time!

If you’re up for it, go for another Whole30!

Personally, I transition to an 80/20 of the Paleo diet. I love the paleo diet, it is a much more realistic eating plan for our family since it allows natural sweeteners (honey, maple syrup, coconut sugar, maple sugar).

I do 80/20, meaning 80% of the time I am eating a strict paleo diet, and 20% of the time I’ll allow myself to indulge. Because I’m not going to go through life without ever having rice or bread again! I am fortunate that I don’t have any issues digesting gluten/grain, but I do have issues with dairy so I very rarely indulge in any dairy.