Is Beef Jerky Allowed on the Whole30 Diet? A Complete Guide

An Introduction to Beef Jerky on the Whole30 Diet

The Whole30 diet has become an increasingly popular way to reset your health, reduce inflammation, and lose weight. This elimination diet requires you to cut out all processed foods, sugar, grains, legumes, dairy, and certain oils for a full 30 days. The drastic dietary changes can be challenging but many whole30 adherents report increased energy, better sleep, improved digestive health, reduced cravings, and weight loss. So what about beef jerky? Is this tasty snack allowed on the whole30 diet?

What is Whole30?

Whole30 is a 30 day elimination diet that focuses on whole, minimally processed foods. The rules prohibit any form of sugar (real or artificial), alcohol, grains, legumes (including peanuts), dairy, carrageenan, MSG, or sulfites. The diet encourages meat, seafood, eggs, vegetables, fruits, healthy fats, herbs, seasonings, and in moderation - nuts, seeds, and natural sweeteners. Whole30 aims to reset your metabolism, reduce inflammation, and eliminate cravings and blood sugar fluctuations while improving overall health.

Whole30 Food List

Here are the basic food guidelines on Whole30:

• Eat plenty of vegetables, making up at least 50% of your plate.
• Focus on high quality protein like meat, seafood, and eggs.
• Enjoy natural fats like avocado, olive oil, coconut oil, ghee, nuts and seeds.
• Eat 2-3 fruits per day.
• Drink plenty of water.
• Avoid any form of added sugar or artificial sweeteners.
• Avoid all grains, even whole grains.
• Do not eat any legumes including beans, lentils, peas or peanuts.
• Avoid all dairy products.
• Do not consume alcohol.
• Avoid carrageenan, MSG, and sulfites.
• Do not eat baked goods, junk foods, or treats with "approved" ingredients.
• Read ingredient labels carefully and avoid anything questionable.

Whole30 Meal Ideas

Following are some delicious Whole30 compliant meal ideas to give you inspiration:

• Breakfast: Eggs with veggies, avocado and bacon; Leftover meat and veggies tossed in a skillet; Greens and goat cheese omelet.
• Lunch: Taco salad with ground beef, lettuce, tomatoes, onion, salsa and guacamole; Chicken vegetable soup; Salmon salad with oil and vinegar.
• Dinner: Chicken thighs with roasted broccoli and sweet potatoes; Burger wrapped in lettuce with caramelized onions; Spaghetti squash with meatballs and marinara sauce.
• Snacks: Fresh vegetables and hummus; Apple slices with almond butter; Leftover grilled chicken; Hard-boiled eggs.

Whole30 Rules

To complete the program successfully, you must follow these rules:

1. Eat only foods on the approved foods list for 30 full days, no cheats or slips.
2. Read all ingredient labels carefully to spot hidden sugar or additives.
3. Do not consume added sugar of any kind.
4. Avoid all grains, legumes, dairy and alcohol.
5. Do not weigh yourself or take body measurements during the 30 days.
6. Prepare your own meals at home, no junk food or restaurant meals.
7. Drink plenty of water and herbal tea.
8. Get plenty of sleep and exercise regularly.
9. Manage your stress levels effectively.
10. Focus on the program 100% for the full 30 days, no exceptions.

Is Beef Jerky Allowed on Whole30?

Beef jerky can definitely fit into a Whole30 eating plan, but you have to be very careful about ingredients when selecting a brand. Unfortunately, most commercial beef jerky contains sugar and artificial ingredients that are prohibited on the program. However, it is possible to find Whole30 compliant beef jerky without sweeteners or additives.

What to Look for in Whole30 Beef Jerky

When evaluating beef jerky for Whole30, read the ingredients carefully and look for these qualities:

• No added sugar or honey.
• No soy sauce, teriyaki or sweet marinades.
• No artificial flavors, msg, preservatives or coloring.
• Minimal ingredients like beef, water, vinegar, salt and spices.
• Grass-fed, organic andpasture-raised beef when possible.

Brands that adhere to these guidelines and offer Whole30 approved beef jerky include Chomps, Krave, Medicine Man, Sweetwood Smokehouse, Chef's Cut and Epic.

Making Your Own Whole30 Beef Jerky

For the absolute best quality and control over ingredients, consider making your own Whole30 compliant beef jerky at home. This allows you to choose high quality meat and customize the flavor exactly to your taste.

Start with lean cuts of grass-fed beef like flank steak or sirloin tip. Slice thinly against the grain. Mix up a marinade of Whole30 compliant ingredients like coconut aminos, vinegar, garlic, onion, mustard, chili powder and any desired spices.

Soak the sliced beef in the marinade overnight. Next, dehydrate the strips in a dehydrator or low oven until completely dried out. Store your homemade jerky in an airtight container for on-the-go protein.

Beef Jerky Nutrition on Whole30

Beef jerky can provide some great nutritional benefits on the Whole30 program. Here are some of its advantages:

• High in Protein - Beef jerky is very high in protein, offering 10-15 grams per ounce. This makes it ideal for keeping you full between meals.
• Low Carb - With less than 3 grams of carbs per serving, jerky fits the low carb Whole30 guidelines.
• Concentrated Nutrients - The dehydration process concentrates the natural protein and nutrients in beef.
• Portable - Jerky travels well for satisfying protein on-the-go.
• Sodium - Watch sodium levels, as some brands add lots of salt.

Tips for Success with Beef Jerky on Whole30

Following are some tips to integrate beef jerky successfully into your Whole30 eating plan:

Read Labels Carefully

Scrutinize ingredient lists to avoid unwanted sugars, soy, MSG and preservatives in store-bought jerky. Or make your own to control all ingredients.

Watch Your Portions

It's easy to overeat high protein, low carb snacks like jerky. Stick to a 1-2 ounce portion for 15-20 grams protein.

Hydrate Well

Drink plenty of water when snacking on salty jerky to avoid dehydration.

Balance with Veggies

Pair jerky with raw veggies like carrots or celery sticks to balance the sodium.

Mind Your Sodium

Check labels and look for low sodium options at or under 600mg per serving.

Rotate with Other Proteins

Vary your protein sources instead of just relying on jerky for snack times.

Sample Whole30 Day with Beef Jerky

Here is an example of how you could incorporate compliant beef jerky into a day on the Whole30 program:

Breakfast: Scrambled eggs with spinach, mushrooms and fresh berries. Snack: 1 ounce beef jerky with carrot sticks. Lunch: Leftover grilled chicken breast over a salad with oil and vinegar dressing. Snack: Sliced apple with almond butter. Dinner: Sheet pan salmon with broccoli and sweet potatoes. Dessert: Whole30 banana soft serve made with frozen banana and coconut milk.

Frequently Asked Questions

Can you eat beef jerky on Whole30?

Yes, you can eat beef jerky on Whole30 but you must read labels carefully and avoid brands with sugar, soy, artificial ingredients, MSG or preservatives. Look for options with just beef, spices and minimal ingredients.

Is store bought beef jerky Whole30 compliant?

Very few store-bought beef jerkies are 100% Whole30 compliant right out of the package. However, some brands like Chomps and Krave have options that meet the guidelines. Or you can make your own jerky to have total control.

What can you eat for snacks on Whole30?

Great Whole30 snack options include fresh vegetables, fruits, nuts, seeds, leftovers, hard boiled eggs, unsweetened nut butters with apples or carrots, guacamole and plantain chips, and compliant beef jerky.

Can you have sweetened beef jerky on Whole30?

No, any form of added sugar is strictly prohibited on Whole30, even natural sweeteners. You must avoid sweetened jerkies and instead look for options without any added honey, maple syrup, brown sugar or other sweet ingredients.

The Bottom Line

With care to read labels and avoid added sugar and questionable ingredients, beef jerky can be included as an occasional protein-packed snack to help you succeed with the Whole30 program. Making your own jerky is the best way to control what goes into it. Pair jerky with plenty of vegetables and good hydration to keep your snacks balanced.

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.