The Whole30 diet can seem restrictive at first glance, but there are actually plenty of delicious Whole30-approved foods you can eat. The basics of the Whole30 diet involve eliminating sugar, grains, dairy, legumes, and food additives for 30 days. By cutting out these inflammatory foods, many people find relief from chronic health issues and lose weight. The focus is on eating whole, nutrient-dense foods that nourish your body.
Whole30 Approved Foods
Here are the main food groups that are encouraged on the Whole30 diet:
Vegetables
All vegetables are allowed except corn, peas, and edamame, which are considered legumes on the Whole30 diet. Focus on getting a rainbow of veggies through:
- Leafy greens like spinach, kale, lettuce
- Cruciferous veggies such as broccoli, cauliflower, Brussels sprouts
- Root vegetables including sweet potatoes, carrots, beets
- Zucchini, peppers, tomatoes, eggplant
- Onions and mushrooms
Fruits
All fruits are permitted on the Whole30 diet except fruit juices with added sugars. Get your fruit fix from:
- Berries
- Melons
- Citrus fruits
- Pomegranates
- Mangos
- Pineapple
- Bananas
- Apples
Meat and Seafood
All meats are allowed as long as they are not processed. Go for:
- Beef
- Pork
- Chicken
- Turkey
- Lamb
- Wild game like bison and elk
Seafood options include:
- Salmon
- Shrimp
- Halibut
- Tuna
- Scallops
- Crab
- Lobster
- Clams
Eggs
Eggs from chickens, ducks, geese or quail are permitted. Opt for free-range or pastured eggs when possible.
Natural Fats and Oils
These healthy fats should be the main source of calories in the Whole30 diet:
- Coconut oil
- Olive oil
- Avocado oil
- Walnut oil
- Macadamia nut oil
- Ghee or clarified butter
- Lard or bacon fat
Nuts and Seeds
Any raw, unsalted nuts and seeds without added sugars or vegetable oils are permitted. Try:
- Almonds
- Walnuts
- Pecans
- Macadamia nuts
- Pine nuts
- Pumpkin seeds
- Sunflower seeds
Beverages
Drink plenty of water, unsweetened tea, or black coffee. Fresh vegetable juice and coconut water are also fine in moderation.
Herbs, Spices and Condiments
Use herbs, spices, salt, pepper, vinegar, lemon/lime juice and coconut aminos to add lots of flavor to Whole30 meals. Be sure to check ingredient labels to ensure condiments don’t contain prohibited ingredients.
Foods to Avoid on Whole30
Now that you know what’s allowed, here are the main foods you’ll need to eliminate on the Whole30 diet:
Sugar
Avoid all forms of added sugars including cane sugar, beet sugar, coconut sugar, honey, maple syrup, agave or fruit juice concentrates.
Grains
Do not eat any wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, or any form of processed grain products.
Dairy
Avoid milk, cheese, cream, butter, yogurt, kefir, whey protein or any other dairy product from cow, goat or sheep’s milk.
Legumes
Do not consume beans, lentils, chickpeas, soybeans, snow peas, peanuts or peanut butter.
Food Additives
Avoid sulfites, carrageenan, MSG or other additives like artificial colors, flavors and preservatives.
Less Healthy Fats
Limit vegetable oils like soybean, corn, canola, sunflower, safflower, grapeseed and rice bran oil, along with margarine and shortening which contain highly processed forms of these oils.
Processed Meats
Skip deli meats, bacon, sausages, hot dogs, jerky or canned meats which often contain lots of preservatives like sodium nitrate.
Whole30 Approved Shopping List
Print out this handy Whole30 shopping list so you know which foods to buy and stock up your kitchen with:
| Vegetables | Fruits |
|---|---|
| Spinach | Berries |
| Kale | Apples |
| Lettuce | Bananas |
| Broccoli | Oranges |
| Cauliflower | Grapefruit |
| Brussels sprouts | Melons |
| Carrots | Pomegranates |
| Sweet potatoes | |
| Beets | |
| Zucchini | |
| Peppers | |
| Eggplant | |
| Tomatoes | |
| Onions | |
| Garlic | |
| Mushrooms |
| Proteins | Natural Fats |
|---|---|
| Eggs | Coconut oil |
| Salmon | Olive oil |
| Chicken breast | Avocado oil |
| Ground turkey | Ghee |
| Steak | Lard |
| Pork chops | Bacon fat |
| Nuts & Seeds | Beverages |
|---|---|
| Almonds | Water |
| Walnuts | Unsweetened tea |
| Pecans | Black coffee |
| Macadamia nuts | Vegetable juice |
| Pumpkin seeds | Coconut water |
| Sunflower seeds |
Whole30 Meal Ideas
Following are some easy and delicious Whole30-compliant meal ideas to give you inspiration for breakfast, lunch, dinner and snacks.
Breakfast
- Scrambled eggs with sautéed veggies
- Whole30 Breakfast Hash with sweet potatoes, greens, eggs
- Avocado toast on Whole30-compliant bread
- Smoked salmon with mashed avocado
- Veggie frittata with onions, mushrooms, spinach
- Baked Apple Cinnamon Oatmeal made with coconut milk
Lunch
- Tuna salad lettuce wraps
- Leftover veggies and protein stir-fry
- Zoodles with avocado pesto and chicken
- Chopped salad with chicken, bacon, avocado
- Slaw salad with grilled chicken or shrimp
Dinner
- Whole30 Shepherd’s Pie with cauliflower mash
- Salmon with sautéed greens and mashed sweet potato
- Chicken fajitas with sautéed peppers and onions
- Slow Cooker Pulled Pork with coleslaw
- Beef Stir Fry with cauliflower rice
Snacks
- Hard boiled eggs
- Veggies and guacamole
- Apple slices with almond butter
- Berries with coconut cream
- Leftover meat rolled in lettuce
Tips for Whole30 Success
Keep these tips in mind to stay on track with your Whole30:
- Read labels carefully to spot hidden sugars or additives.
- Stock up on fresh produce, proteins and approved pantry items.
- Meal prep on weekends to have Whole30 meals ready to grab and go.
- Plan recipes and grocery lists so you aren’t tempted by unhealthy impulse buys.
- Hydrate well by drinking water, herbal tea, or coffee without sweeteners.
- Satisfy cravings by eating Whole30-friendly foods like fruit or nuts.
- If you slip up, just get right back on track at the next meal.
Whole30 Benefits
Why should you try the Whole30 diet? Here are some of the top benefits you may experience:
- Weight loss – Most people shed some pounds from cutting added sugars, unhealthy fats, and excess carbs.
- Reduced inflammation – Cutting out inflammatory foods can ease joint pain or digestive issues.
- Balanced hormones – Your hormones function better without influxes of sugar and carbs.
- Improved gut health – Absence of gut-disrupting foods allows your microbiome to heal.
- Clearer skin – Common skin conditions like acne, rosacea or eczema often improve.
- Increased energy – Relying on healthy fats instead of carbs for energy can boost your stamina.
- Better sleep – Your sleep quality is likely to be deeper without sugary or processed foods.
- Reduced cravings – Carb and sugar cravings diminish within a week or two on the diet.
- Less brain fog – You may find it easier to focus and think clearly.
Conclusion
As you can see, the Whole30 diet opens up plenty of healthy, satisfying food options while eliminating inflammatory triggers. Give it a try for 30 days to reset your body, gain energy, relieve ailments and form new eating habits. Refer often to this comprehensive guide of approved foods, meal ideas, shopping lists and tips to stay on track throughout the program. With some dedication and preparation, you can succeed with Whole30 and experience all of its excellent benefits.