Everything you need to know about the Whole30 diet! This includes program rules, a printable food list, and a shopping guide. I also have meal plans and 100+ free Whole30 recipes to get you through your 30 days!

Everything you need to know about the Whole30 diet, including a printable food shopping guide and recipes to get you through your Whole30! #whole30 #whole30diet this recipe

What is the Whole30 Diet?

The Whole30 program is designed to kickstart a better relationship with food and overall health. Many of the processed food groups we eat (sugar, grain, dairy, legumes, alcohol) have a negative impact on our health. 

The goal of Whole30 is an elimination diet to discover which foods cause health issues. Eliminating these foods from your diet for 30 days gives your body a chance to heal. It also helps you form a healthier relationship with food and provides a ton of health benefits!

What is Whole30: Program Rules

The program was founded by Melissa Urban. She wrote a book about it in 2009 called It Starts With Food. In this book, she describes in depth the reasons behind the program and the results you can expect. The program has gotten tons of praise from registered dietitians. 

In a nutshell, during the Whole30 diet, you will only eat high-quality unprocessed foods. This list includes meat, protein, vegetables, fruits, nuts, seeds, and fats.

  • No added 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).

What is Whole30: Benefits

In these 30 days, you may lose weight, have an enhanced quality of life, and have a healthier relationship with food. You’ll also experience stunning improvements in sleep, energy levels, mood, and self-esteem.

More significantly, many people report the “magical” erasure of a variety of symptoms, diseases, and medical conditions in just 30 days!

These include: 

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

What is Whole 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 Eating Guide - what to eat and what to avoid during your Whole30 Diet
Whole30 Eating Guide - what to eat and what to avoid during your Whole30 Diet

What is 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 Whole 30?

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! Otherwise, it’s time to slowly reintroduce foods and adjust your eating habits based on how your body responds.  

Personally, as a long-term transition, I eat an 80/20 Paleo diet. I love the paleo diet as it is a much more realistic eating plan for our family. It allows natural sweeteners like honey, maple syrup, coconut sugar, and maple sugar.

I do 80/20. This means, 80% of the time I eat a strict paleo diet, and 20% of the time I 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. However, I do have issues with dairy, so I very rarely indulge in any dairy.