Whole30 Guide to Making Delicious and Compliant Sandwiches with Meat, Veggies and No Bread

What is Whole30?

Whole30 is a 30-day elimination diet program that focuses on eating whole, unprocessed foods. The program was created in 2009 by Melissa and Dallas Hartwig, who outlined the rules and guidelines in their best-selling book "It Starts With Food."

The main premise of Whole30 is to cut out certain food groups for 30 days in order to help identify problematic foods that could be causing inflammation, digestive issues, or other health concerns. After the 30 days, foods are reintroduced one at a time to monitor reactions.

During the 30 days, grains, legumes, dairy, sugar, alcohol, and food additives like carrageenan are eliminated. The program emphasizes eating meat, seafood, eggs, vegetables, fruit, natural fats, herbs, spices and seasonings. Non-compliant foods are strictly avoided.

The Whole30 program also advises eliminating weighing yourself or monitoring body composition during the 30 days. It encourages participants to focus instead on how they feel in terms of energy, sleep quality, mood, skin appearance, digestion and athletic performance.

Whole30 Rules

The Whole30 program has strict rules to follow during the 30 days:

• No added sugar of any kind, including honey, agave, maple syrup.
• No grains, including wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like amaranth, buckwheat or quinoa.
• No legumes, including beans of all kinds, peas, lentils, peanuts.
• No dairy, including milk, yogurt, cheese, butter, ghee, kefir, whey.
• No alcohol in any form.
• No food additives, including MSG, sulfites, carrageenan, etc.
• No baked goods, junk foods, treats with "approved" ingredients.
• No weighing or measuring yourself.

Participants can only eat Whole30 approved foods like meat, poultry, fish, eggs, vegetables, fruit, natural fats and herbs/spices. Calorie counting or macro tracking is not allowed.

Benefits of Whole30

Proponents of the Whole30 program say it can provide many benefits, including:

• Improved energy levels
• Better sleep quality
• Reduction in sugar cravings
• Clearer skin
• Improved mental focus and mood
• Relief from digestive issues
• Possible weight loss
• Identifying food intolerances or sensitivities

By eliminating certain inflammatory food groups, people may be able to pinpoint problematic foods that are contributing to digestive, skin or mental health issues. Reintroducing foods one at a time after the 30 days can help identify which foods cause adverse reactions.

Whole30 Approved Foods List

These foods are allowed on the Whole30 program:

Proteins

• Eggs
• Meat - beef, lamb, pork, chicken, turkey, etc.
• Fish and shellfish
• Fresh or canned fish packed in water or olive oil

Fruits and Vegetables

• Fresh or frozen fruits
• Fresh or frozen vegetables
• Canned vegetables without additives

Natural Fats

• Oils - olive, walnut, avocado, flaxseed, etc.
• Nut butters without additives
• Nuts and seeds
• Coconut products
• Ghee or clarified butter
• Animal fats like lard, schmaltz or duck fat

Beverages

• Water
• Unsweetened tea and coffee
• Fresh vegetable juice
• Coconut water
• Bone broth

Herbs, Spices and Condiments

• All fresh and dried herbs and spices
• Vinegars except malt vinegar
• Mustard
• Tamari or coconut aminos
• Broth or stocks free of additives
• Green tea
• Freshly squeezed lemon/lime juice
• Coconut butter
• Coconut milk
• Hot sauce

Foods to Avoid on Whole30

These foods are not allowed on the Whole30 program:

Sugar and Sweeteners

• Table sugar
• Brown sugar
• Maple syrup
• Honey
• Agave nectar
• Coconut sugar
• Stevia
• Splenda
• Aspartame
• Monk fruit sweetener
• Sucralose

Alcoholic Beverages

• Beer
• Wine
• Liquor
• Cocktails or mixed drinks

Grains

• Wheat
• Rye
• Barley
• Oats
• Corn
• Rice
• Millet
• Sorghum
• Amaranth
• Buckwheat
• Quinoa
• Gluten-free pasta
• Cereals
• Oatmeal

Legumes

• Beans - black, pinto, kidney, etc.
• Chickpeas
• Lentils
• Peanuts
• Peanut butter
• Soybeans
• Edamame
• Tofu
• Tempeh

Dairy

• Milk
• Cheese
• Yogurt
• Butter
• Ghee
• Kefir
• Whey protein powder
• Ice cream

Processed Foods and Additives

• Bacon or sausage with sugar
• Deli meat with fillers or additives
• Salad dressings with sugar or additives
• Condiments with sugar or additives
• Baked goods
• Chips
• Crackers
• Breads
• Pasta
• Cereal
• Protein or granola bars
• Candy
• Desserts
• Artificial sweeteners
• MSG
• Sulfites
• Carrageenan
• Maltodextrin

Whole30 Sandwich Meat Options

Finding compliant sandwich meat can be tricky on the Whole30 diet since many deli meats contain sugar, preservatives or other off-limits ingredients. However, there are some Whole30 compliant options to look for:

Fresh Roasted Meats

Many grocery stores now offer fresh roasted turkey, chicken and beef in the deli section. Opt for nitrate-free, preservative-free varieties without any added sugars or questionable ingredients.

Applegate Organics Meats

Applegate Organics makes natural and organic deli meats without additives like sugar, gluten, fillers or preservatives. Look for their organic turkey, ham and roast beef slices.

Plain Rotisserie Chicken

Pre-cooked, plain rotisserie chicken from the deli section can make an easy and tasty sandwich filling on Whole30. Be sure to check the ingredients - some seasonings may contain off-limits ingredients.

Canned Wild Alaskan Salmon

Look for BPA-free cans of wild salmon packed in water. Salmon makes a protein-packed sandwich filling. Add some diced cucumber, celery or mustard for flavor.

Leftover Cooked Meats

Shredded pork, beef or chicken leftovers are perfect for sandwiches during Whole30. Cook once, eat twice by saving meats from dinner for quick lunches.

Tuna and Chicken Salad

Make your own clean tuna or chicken salad with canned fish or poultry mixed with olive oil mayo, mustard, diced celery and compliant seasonings.

Prosciutto or Salami

Opt for additive-free varieties of deli sliced prosciutto or salami. Roll up with vegetables for an easy protein-packed sandwich.

Whole30 Sandwich Ideas

Here are some delicious and satisfying sandwich ideas to enjoy on the Whole30 program:

BLT Lettuce Wraps

Layer bacon, lettuce, tomato and avocado mayo in a lettuce leaf for a tasty low-carb sandwich.

Chicken Salad Lettuce Cups

Fill lettuce leaves with chicken salad made with shredded chicken, olive oil mayo, mustard, celery, parsley, lemon juice and spices.

Tuna Salad Collard Wraps

Use collard green leaves in place of bread to make wraps with tuna salad.

Egg Salad Lettuce Wraps

Hard boiled eggs mashed with olive oil mayo, mustard, celery, spices and scooped into romaine lettuce leaves make a perfect light lunch.

Grilled Vegetable Wraps

Grill slices of eggplant, zucchini, peppers and onions. Wrap in lettuce leaves and top with balsamic vinegar.

Leftover BBQ Pulled Pork

Pile pulled pork leftover from dinner into lettuce wraps with fresh coleslaw for delicious sandwiches.

Apple and Almond Butter

Try thinly sliced apples with almond butter as an alternative to conventional peanut butter and jelly sandwiches.

Prosciutto Wraps

Wrap prosciutto, arugula, figs or dates and mustard in lettuce leaves for a savory italian-style sandwich.

Smoked Salmon Collard Wraps

Use collard greens to wrap smoked salmon, capers, onion, tomato and mustard for a omega-3 rich sandwich.

Whole30 Sandwich Condiments

Condiments can make or break a compliant Whole30 sandwich. Here are some approved options:

• Olive oil mayonnaise
• Mustard
• Horseradish
• Salsa
• Guacamole
• Pesto
• Tapenade
• Caramelized onions
• Fermented sauerkraut
• Kimchi
• Jalapenos
• Coconut aminos
• Hot sauce
• Lemon or lime juice
• Herbs like basil, cilantro, dill, etc.

Avoid store-bought salad dressings, ketchup, relish and other condiments that likely contain off-limits ingredients. Making your own condiments can help spice up compliant sandwiches on Whole30.

Whole30 Sandwich Bread Substitutes

Bread is off-limits on Whole30, but there are plenty of creative substitutions to make satisfying sandwiches:

• Lettuce leaves
• Collard greens
• Cabbage leaves
• Zucchini or eggplant slices
• Portobello mushroom caps
• Bell pepper rings
• Cucumber rounds
• Chicken or turkey breast slices
• Beef or pork tenderloin slices
• Leftover meatballs
• Cooked eggplant or zucchini cut lengthwise
• Sweet potato rounds

With a little creativity, you can build tasty Whole30 sandwiches without the bread!

Tips for Whole30 Sandwich Success

Here are some tips to help make wholesome and delicious Whole30 sandwiches:

• Lettuce wrap everything! Romaine, butter lettuce and cabbage leaves make great no-fuss sandwich wrappers.
• Cook once, eat twice. Grill up chicken breasts or roast a pork tenderloin to use in sandwiches all week long.
• Get creative with vegetables. Try roasted eggplant, grilled mushrooms or baked sliced squash on sandwiches instead of bread.
• Make your own condiments like salsa, guacamole, horseradish sauce or tapenade to avoid added sugars.
• Read labels! Many deli meats contain sugar and preservatives even when they look "natural".
• Try unlikely sandwich fillings like salmon salad, mashed hard boiled eggs, shredded meatballs or chicken apple sausage.
• Use sweet potato rounds, zucchini planks and portobello caps in place of bread slices.
• Don't forget healthy fats! Avocado, ghee, nut butter and olive oil mayo boost flavor and keep you full.

With some planning and creativity, you can enjoy delicious and satisfying sandwiches during your Whole30 program. Be sure to refer to the approved foods list and read labels to stick to the guidelines.

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.