Whole30 Diet: Your Complete Guide to Success

An In-Depth Guide to Whole30 Snacks

The Whole30 diet has become an increasingly popular way to reset your health, lose weight, and identify problematic foods. This elimination diet aims to remove potentially inflammatory foods from your diet for 30 days.

Cutting out things like sugar, grains, legumes, dairy, and processed foods can be challenging. However, the program isnt designed to be a torturous month of deprivation. With a bit of planning, you can enjoy delicious Whole30 snacks to curb cravings and stay satisfied.

This comprehensive guide covers how to choose compliant snacks, Whole30 snack ideas for all tastes and lifestyles, tips for on-the-go snacking, and even includes a 7-day sample snack schedule to help you plan ahead.

Choosing Compliant Whole30 Snacks

The first step to snacking success on the Whole30 diet is understanding what you can and cannot eat. The programs creators have outlined a clear set of guidelines determining which foods are compliant:

• Eat: Meat, poultry, fish/shellfish, eggs, vegetables, fresh fruit, coconut oil, olive oil, small amounts of dried fruit and nut butters
• Dont Eat: Added sugar, real or artificial, alcohol, grains, legumes/beans, dairy, carrageenan, MSG, sulfates

When selecting Whole30-approved snacks, aim for whole, unprocessed options that align with the eat list. Here are some compliant categories to choose snacks from:

• Fruits: Berries, banana, apple, orange, grapefruit, peaches, etc.
• Veggies: Carrots, cucumber, bell pepper, jicama, celery, broccoli, cauliflower, etc.
• Proteins: Jerky, hard-boiled eggs, individual packs of tuna or chicken
• Nuts and seeds: Almonds, walnuts, cashews, sunflower seeds, pumpkin seeds
• Nut butters: Look for brands without added sugar or oils
• Dried fruit: Keep portions small and avoid any with added sugars
• Plantains and coconut: Great alternatives to sweeter dried fruits
• Oils: Extra virgin olive oil, avocado oil, coconut oil

Whole30 Snack Ideas

With the guidelines in mind, there are tons of tasty Whole30 snack options to keep you fueled. Here are go-to snacks for all types of cravings:

Crunchy Snacks

• Carrots, celery, jicama, bell pepper strips with guacamole or nut butter
• Apple or banana chips
• Trail mix with nuts, seeds, and unsweetened coconut flakes
• Kale chips
• Nut and seed crackers or crispbreads
• Pork rinds
• Jerky sticks

Creamy Snacks

• Guacamole or mashed avocado with veggies
• Smoothies made with coconut milk, nut butter, fruit, spinach, etc.
• Leftover chicken, tuna, or egg salad made with olive oil mayo
• Chia pudding made with coconut milk and fresh fruit
• Nut butter with apples, celery, or banana

Sweet Snacks

• Berries drizzled with dark chocolate chips or coconut flakes
• Baked apple or pear
• Energy bites made with dates, nuts, coconut, cinnamon
• Banana soft serve made by blending frozen banana with nut butter
• Dark chocolate in moderation

Salty Snacks

• Olives
• Plantain chips
• Roasted chickpeas or nuts
• Beef or turkey jerky
• Hard boiled eggs
• Nut butter or guacamole with veggies

On-the-Go Snacks

• RX bars
• Epic meat bars
• Pouched tuna or chicken
• Hard boiled eggs
• Baby carrots and nut butter packet
• Apple sauce pouches
• Nuts, seeds, trail mix
• Nut butter packets
• Cut vegetables and guacamole cup

Tips for Snacking Success on Whole30

Following these tips can help make snacking and the Whole30 program easier:

• Meal prep snacks in advance - Make a batch of energy bites, roasted chickpeas, chia pudding, etc. so you always have something ready
• Portion snacks into containers - This prevents overeating and makes grabbing something easy
• Keep compliant snacks visible and accessible - Make it easy to choose Whole30 snacks by keeping them at eye level
• Always bring snacks when out - Stash some nuts, RX bars, jerky, or cut veggies in your bag so youre never caught hungry
• Buy snacks in individual portions - Pre-portioned snacks like pouched tuna, nut butter packs, and small bags of trail mix make it easy to limit portions
• Eat snacks between meals - Small snacks can help stabilize blood sugar and prevent ravenous hunger
• Have snacks ready after workouts - Refueling with protein, veggies, and healthy fats within 30 minutes helps rebuild muscle

7-Day Whole30 Snack Schedule

Planning your snacks for the week ahead takes the guesswork out of getting enough to eat. Heres a sample 7-day Whole30 snack schedule:

Monday

• Mid-morning - Apple with 1 Tbsp. almond butter
• Afternoon - Carrots with 2 Tbsp. guacamole
• Post-workout - RX bar and 1/4 cup trail mix

Tuesday

• Mid-morning - 3/4 cup blueberries and 1/4 cup pumpkin seeds
• Afternoon - Celery with 1 Tbsp. cashew butter
• Post-workout - Leftover chicken salad wrap in lettuce leaf

Wednesday

• Mid-morning - 2 hardboiled eggs
• Afternoon - Banana with almond butter
• Post-workout - Tuna salad stuffed in bell peppers

Thursday

• Mid-morning - Plantain chips with guacamole
• Afternoon - Chia pudding made with coconut milk
• Post-workout - Epic Bison bar and apple

Friday

• Mid-morning - Celery with cashew butter
• Afternoon - Energy bites - 2
• Post-workout - Chicken salad lettuce wrap

Saturday

• Mid-morning - RX bar
• Afternoon - Sliced cucumbers and red pepper with guacamole
• Post-workout - Leftover salmon and broccoli

Sunday

• Mid-morning - Apple chips
• Afternoon - Carrots and nut butter
• Post-workout - Hardboiled egg and olives

FAQs

Can I have dairy on Whole30?

No, all dairy including milk, yogurt, cheese, butter, cream, sour cream, whey, casein, and dairy-based sauces and spreads are excluded on Whole30.

What about whole grains and beans?

Whole30 eliminates all grains and legumes/beans during the 30 days. This includes quinoa, rice, oats, popcorn, peanuts, edamame, etc.

How do I deal with sugar cravings on Whole30?

Its normal to experience increased sugar cravings, especially in the first week without any added or artificial sugars. Be prepared with compliant sweet snacks like fruit, nut butter, and dark chocolate. Drinking enough water and eating vegetables and proteins can also minimize cravings.

Can I have sweeteners like honey or maple syrup?

No, Whole30 excludes real and artificial sweeteners, including honey, maple syrup, agave, stevia, Splenda, etc. Rely on the natural sweetness of fruits or small amounts of unsweetened dried fruits or very dark chocolate.

What if I slip up and eat something non-compliant?

Perfection isnt required on Whole30, but the programs creators recommend starting over if you slip up and have a non-compliant ingredient like dairy, grains, sugar, legumes, or alcohol. Having one accidental sip or bite doesnt require a full reset, though.

How will I know if I have food sensitivities?

Keep a journal during Whole30, noting how you feel each day. Look for improvements in digestion, skin, allergies, energy, sleep, cravings, focus, mood, etc. Compare how you feel after reintroducing foods on day 31.

Can I drink coffee on Whole30?

Yes, black coffee and tea are allowed on Whole30. Be sure to avoid any add-ins like milk, sweeteners, or flavored syrups. Some people choose to eliminate or reduce coffee as part of the reset.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.