Whole30 Food List: What to Eat and Avoid on the 30 Day Diet

What is the Whole30 Diet?

The Whole30 is a 30-day elimination diet that focuses on eating whole, unprocessed foods and removing potentially inflammatory items from your plate. Things like sugar, grains, legumes, dairy, and certain oils are restricted while fruits, vegetables, lean proteins, natural fats and herbs/spices are encouraged.

Created in 2009 by Melissa and Dallas Hartwig, Whole30 aims to help identify foods that may be hindering your health. By removing certain food groups for 30 days, then slowly reintroducing them, you can pinpoint problematic items that could be contributing to digestive issues, skin conditions, fatigue, allergies, and more.

Whole30 Diet Benefits

Potential benefits of the Whole30 diet include:

• Improved digestion and less bloating
• More energy and better sleep
• Reduced inflammation and autoimmune symptoms
• Clearer skin and less acne
• Stabilized blood sugar
• Healthier relationship with food and cravings
• Sustainable weight loss

However, research on the diets specific effects is limited given its relative newness. But eating more whole foods and consuming fewer processed items is associated with better health outcomes overall.

Whole30 Approved Foods List

Here are the foods that are allowed during the 30 days of the Whole30 diet:

Proteins

• Meat - Beef, pork, lamb, bison, etc.
• Poultry - Chicken, turkey, duck, etc.
• Seafood - Salmon, shrimp, tuna, sardines, shellfish, etc.
• Eggs

Vegetables

• Greens - Spinach, kale, lettuce, collards, etc.
• Cruciferous veggies - Broccoli, cauliflower, Brussels sprouts, cabbage, etc.
• Starchy veggies - Sweet potatoes, yams, potatoes, plantains, etc.
• Other veggies - Peppers, mushrooms, onions, tomatoes, carrots, cucumbers, etc.

Fruits

• Berries - Strawberries, blueberries, raspberries, etc.
• Stone fruits - Peaches, nectarines, apricots, plums, etc.
• Tropical fruits - Bananas, mango, pineapple, papaya, etc.
• Citrus fruits - Oranges, grapefruit, lemons, limes, etc.
• Other fruits - Apples, pears, grapes, figs, etc.

Natural Fats & Oils

• Avocado oil
• Coconut oil
• Olive oil
• Ghee or clarified butter
• Animal fats like lard or duck fat
• Nuts and seeds
• Olives
• Avocados

Herbs, Spices & Condiments

• Salt
• Pepper
• Vinegars
• Mustard
• Fresh or dried herbs
• Spices like cinnamon, cumin, paprika, etc.
• Pure extracts like vanilla or almond
• Dried seasoning mixes without additives

Beverages

• Water
• Unsweetened tea
• Black coffee
• Nut milks without additives
• Coconut water

Foods to Avoid on Whole30

Here are the foods and ingredients that must be eliminated on the Whole30 diet:

Sugar and Artificial Sweeteners

All forms of added sugar must go including maple syrup, honey, agave, coconut sugar, etc. Artificial sweeteners like Splenda, Equal, Sweet n Low are also not allowed.

Grains

Whole grains and products containing them are cut out including rice, oats, wheat, quinoa, corn, barley, etc. Check labels for anything containing flour, bran, germ, starch, etc.

Legumes

All beans and lentils are omitted such as chickpeas, kidney beans, black beans, soybeans. Peanut butter and soy products are also avoided.

Dairy

Milk, cheese, yogurt, butter, cream, sour cream, whey, casein and other dairy products are not permitted.

Certain Oils

Vegetable, soybean, canola, and other refined oils high in inflammatory omega-6s are eliminated.

Alcohol

All forms of alcohol must be avoided for 30 days including wine, beer, liquor, etc.

Processed Foods

Anything artificial or highly processed is off limits like chips, crackers, granola bars, jerky, deli meat, salad dressings, etc. Read labels closely.

Whole30 Meal Plan and Recipes

Following are some meal ideas and recipes to help you plan your Whole30 diet:

Breakfast Ideas

• Scrambled eggs with spinach and mushrooms
• Avocado toast on veggie hash browns
• Smoked salmon and veggies
• Fried eggs over sweet potato hash
• Chicken apple sausage and kale hash

Lunch Ideas

• Taco lettuce wraps with ground turkey
• Leftover grilled chicken salad
• Tuna salad stuffed in tomatoes
• Spicy shrimp and mango salad
• Grass-fed burger topped with caramelized onions

Dinner Ideas

• Slow cooker pot roast with carrots and onions
• Pesto salmon with roasted broccoli
• Chicken fajitas with peppers and onions
• Zucchini noodles with meatballs
• Cajun shrimp and veggie foil packets

Snack Ideas

• Apple slices with almond butter
• Hard boiled eggs
• Turkey roll-ups
• Banana with almond or peanut butter
• Cucumber slices with guacamole

Recipe Ideas

• Sheet pan fajitas
• Chicken zoodle soup
• Spinach, tomato, and mushroom frittata
• Curried chicken salad
• Shrimp and veggie kabobs

Tips for Whole30 Diet Success

Here are some tips to help you complete the 30 days successfully:

• Meal plan and meal prep - Having healthy meals and snacks ready to go prevents last minute unhealthy choices.

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.