Embarking on a Whole30 program can feel like a daunting task. The key to success lies in preparation, and that starts with a well-planned grocery list and meal plan. This article provides a comprehensive guide to navigating the Whole30 diet, including what to buy, what to avoid, and tips for making the 30 days as convenient and enjoyable as possible.
What is the Whole30?
The Whole30 program is a 30-day elimination diet designed to help you identify foods that may be negatively impacting your health. It involves removing certain food groups that are commonly associated with inflammation, digestive issues, and other health problems. By eliminating these foods for 30 days, you give your body a chance to reset and heal. After the 30 days, you systematically reintroduce the eliminated foods to identify any sensitivities or intolerances.
According to Melissa Urban, co-founder of Whole30, the program is "like pushing the reset button with your health, habits, and relationship with food." The goal is to eliminate foods that scientific literature and clinical experience have shown to be commonly problematic in areas such as cravings and habits, blood sugar regulation and hormones, digestion, and the immune system and inflammation.
During the Whole30, you eliminate foods such as added sugars, alcohol, grains, dairy, legumes, soy, and processed foods.
Benefits of the Whole30
Proponents of the Whole30 claim that it can lead to a variety of health benefits, including:
Read also: Satisfy Your Cravings with Whole Foods
- Improved energy levels
- Better sleep
- Enhanced mood
- Increased focus
- Improved digestion
- Reduced pain
- Enhanced athletic performance
- Decreased incidences of conditions like eczema, migraine, asthma, and allergies
What to Eat on Whole30
The Whole30 program emphasizes eating whole, unprocessed foods. Here's a breakdown of what you can include in your Whole30 grocery shopping list:
- Protein: Chicken breasts or thighs, turkey breast, grass-fed and organic deli meats, steak, eggs, shrimp, salmon, tuna, grass-fed and organic bacon and sausage. Protein helps build and repair muscle and promotes satiety. Aim for 1.5-2 chicken breasts with your veggies for a filling Whole30 dinner, rather than the usual 1 you would make if you were adding some rice. Upping your egg portion in the mornings from the usual 2 to 3 can also help a lot to keep you feeling full until lunch.
- Fruits: Bananas, apples, grapes, berries of any kind, melons, mango, pineapple, kiwi, apricots, grapefruit. Fruits are packed with antioxidants, which have anti-inflammatory properties.
- Vegetables: Cauliflower, broccoli, leafy greens (kale, spinach, arugula, etc.), peppers, Brussel Sprouts, carrots, garlic, mushrooms, any kind of potato, tomatoes. Vegetables are high in fiber, which helps control blood sugar, prevent constipation, and improve gut health.
- Oils and Fats: Extra-virgin olive oil, avocado, avocado oil, grass-fed and organic butter (ghee), coconut oil, almond or cashew butters, sunflower seed butter. Healthy fats are essential for preventing heart disease and keeping you full.
- Nuts and Seeds: Cashews, almonds, walnuts, macadamia nuts, Brazil nuts, pistachios, sunflower seeds, hazelnuts, pecans, sesame seeds. Nuts and seeds provide protein, carbs, and healthy fats. Opt for plain, unsalted varieties.
- Condiments: Apple cider vinegar, champagne vinegar, avocado oil-based mayos and dressings, coconut aminos, sugar-free ketchup, citrus juices, salt, pepper, spices, herbs. Choose condiments without additives like sulfites or added sugar.
- Beverages: Coffee, tea, nut milks (unsweetened), juiced fruit, water with lemon, electrolytes with no added sugar, smoothies with no added sugar. Note that coffee can improve physical performance.
Foods to Avoid on Whole30
The Whole30 program restricts the following foods:
- Added Sugars: All forms of added sugar, including honey, maple syrup, agave, and artificial sweeteners
- Alcohol: All alcoholic beverages
- Grains: All grains, including wheat, rice, oats, corn, and quinoa
- Dairy: Milk, yogurt, cheese, and other dairy products
- Legumes: Beans, lentils, peas, and peanuts
- Soy: Soy sauce, tofu, edamame, and other soy products
- Processed Foods: Foods with artificial ingredients, additives, or preservatives
Sample Whole30 Meal Plan
Here is a sample Whole30 meal plan for one week, designed to be convenient and satisfying:
Day 0 (Preparation Day):
- Grocery shopping and meal prepping.
Day 1:
- Breakfast: 15-Minute, One-Pan Paleo Sausage and Brussels Sprouts (Optional Egg) - exclude the maple syrup, and use dijon mustard, and save your lemon zest for later.
- Lunch: Meal Prep Lunch Bowls with Spicy Chicken, Roasted Lemon Broccoli, and Caramelized Sweet Potatoes. Drizzle some olive oil instead of cooking spray. Prep the toppings, (diced onion, sliced jalapeño, avocado, cilantro, olives, lime wedges).
- Dinner: Chili from the slow cooker with toppings (diced onion, sliced jalapeño, sliced avocado, cilantro, olives, lime wedges).
Day 2:
- Breakfast: Heat up your sausage and brussels sprouts!
- Lunch: Meal Prep Lunch Bowls with Spicy Chicken, Roasted Lemon Broccoli, and Caramelized Sweet Potatoes.
- Dinner: Chicken piccata and mashed potatoes with a side of asparagus. Prepare Primal Gourmet’s recipe for chicken piccata. For mashed potatoes, peel and dice 2 russet potatoes. Place them in a medium pot, and cover the potatoes with cold water. Add some salt to the pot, and boil over high heat for about 10 minutes until the potatoes are fork tender. Drain the potatoes, and return them to the pot with 2 Tbsp. of Ghee, a splash of almond milk, and salt and pepper. Mash or whip with an electric mixer. At the same time, heat the oven to 400 F. Lay a bunch of asparagus out into a single, even layer on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper.
Day 3:
- Breakfast: Chia pudding with banana, berries, and almond butter.
- Lunch: Leftover Chicken Piccata and Mashed Potatoes.
- Dinner: Whole30 Sloppy Joes stuffed in baked russet potatoes.
Day 4:
- Breakfast: Chia pudding with banana, berries, and almond butter.
- Lunch: Leftover Whole30 Sloppy Joes stuffed in baked russet potatoes.
- Dinner: Buffalo wings, Ranch dressing, and Potato wedges.
Day 5:
- Breakfast: Chia pudding with banana, berries, and almond butter.
- Lunch: sloppy joe’s with zoodles!
- Dinner: Steak dinner with roasted baby red potatoes.
Day 6:
- Lunch: sloppy joe’s with zoodles!
- Dinner: Classic Sunday pot roast.
Day 7:
- Lunch: sloppy joe’s with zoodles!
- Dinner: Classic Sunday pot roast.
Snacks (Optional):
- Coffee with almond milk
- GT’s Kombucha
- Clementines
- Compliant Lara Bars
Whole30 Grocery Shopping List
Here is a sample Whole30 grocery shopping list to get you started:
Produce:
- Bananas
- Apples
- Berries (strawberries, blueberries, raspberries)
- Avocados
- Sweet Potatoes
- Russet Potatoes
- Onions
- Garlic
- Broccoli
- Cauliflower
- Brussels Sprouts
- Spinach
- Arugula
- Zucchini (for zoodles)
- Baby Red Potatoes
- Carrots
- Cucumbers
- Bell Peppers
- Tomatoes
- Lemons
- Limes
- Chives
- Cilantro
- Olives
Protein:
- Chicken breasts or thighs
- Sausage (check labels for compliance)
- Steak
- Eggs
- Ground beef
Fats & Oils:
- Olive oil
- Avocado oil
- Ghee
- Almond butter
Pantry:
- Almond milk (unsweetened)
- Chia seeds
- Coconut aminos
- Red Boat Fish Sauce
- Cucina Antica Tomato Sauce
- New Primal Buffalo Sauce
- New Primal BBQ Sauce
- Primal Kitchen Mayonnaise
- Salt
- Pepper
- Spices (garlic powder, etc.)
Condiments:
- Tessemae’s Caesar Dressing
- Apple cider vinegar
Tips for Whole30 Success
- Read Labels Carefully: Food manufacturers often sneak in additives and sugar. Always read labels to ensure compliance.
- Plan Ahead: Meal planning and prepping are crucial for success.
- Stay Hydrated: Drink plenty of water throughout the day.
- Don't Deprive Yourself: Eat enough at each meal to feel satisfied. Increase protein portions to make up for the lack of carbs and sugar.
- Be Prepared for Challenges: Expect headaches, fatigue, and cravings, especially during the first week.
- Find Support: Connect with others who are doing Whole30 for encouragement and accountability.
- Convenience is Key: Be willing to spend more money on pre-spiralized veggies, Whole30-approved pre-made sauces, condiments, and snacks, in order to save time and to make sure that when the hangry-sugar-dragon cravings it, that you have something easy on hand to grab.
- Repetition is Key: Repetition was key - it took a lot of the daily thought, planning and prep out of the equation, which meant you knew exactly what you were going to eat, it was all prepped and you didn’t need to think about it. It also helped you avoid getting hangry - you know, that I NEED FOOD NOW feeling that can cause you to make poor choices or give in to cravings.
Whole30 Approved Products
Having gone through the program, you can now confidently recommend the best of the best Whole30 compliant grocery items and convenience foods. These are things I reached for almost daily or at least a few times a week during my Whole30 program, and there are a few things I would not buy again.
Read also: Whole Foods Breakfast Options
- Tessemae’s Caesar Dressing: Obsessed. Use this multiple times a week even when not on Whole30. It’s the best “healthy” Caesar dressing I’ve tried, including Primal Kitchen’s version. Note that the oil base is sunflower oil, which should be limited on Whole30, so don’t drink this straight from the bottle, even though you’ll want to.
- New Primal Buffalo Sauce: Feel free to drink this one straight from the bottle, it’s that good. I continue to put this on everything, even post-Whole30.
- New Primal BBQ Sauce: A great compliant BBQ sauce. Tons of flavor, great consistency. Also another staple I continue to purchase.
- Primal Kitchen Mayonnaise: I love the original avocado oil mayo from Primal Kitchen!
- Coconut Aminos and Red Boat Fish Sauce: Great for flavoring Asian style meals like my Whole30 Sticky Asian meatballs.
- Cucina Antica Tomato Sauce: Delicious Whole30-compliant tomato sauce. I loved topping chicken thighs with this sauce, olives, artichoke hearts and some greens for an Italian-esque meal. I continue to purchase their Puttanesca sauce and Vodka sauce.
Products to Avoid:
- Yai’s Thai Curry Sauce: Zero flavor. I had to add ginger, coconut aminos, and a lot of salt.
- New Primal Classic Sauce: A little watery, and not much flavor. New Primal has way better products to spend your money on.
- Rx Bars: Ugh. These were gross. I do not recommend at all. If you need to have some energy bars on hand for convenience, stick with compliant Lara Bars.
- Ghee: I bought this and didn’t open it once. In fact, I think I still have it in my fridge. This might be a personal preference, but I’ve never cooked much with butter (ghee is a Whole30-compliant butter substitute) so I stuck with my usual method of sauteeing or tossing vegetables in a little olive oil.
- Primal Kitchen Avocado Ranch Dressing: Didn’t like the flavor or consistency of this one. I felt like I could taste the thickener - it almost tasted gummy to me. I love Primal Kitchen but they have way better products than this one.
Potential Challenges and How to Overcome Them
- Sugar Cravings: The first few days can be tough as your body adjusts to the lack of sugar. Combat cravings by eating plenty of protein, healthy fats, and fruits.
- Carb Withdrawal: You may experience fatigue and headaches as your body adapts to using fat for energy instead of carbs. Stay hydrated and eat starchy vegetables like sweet potatoes and russet potatoes.
- Snacking: Avoid overcompensating for the missing sugar and chemical additives with salt to try and flavor your food and I had to be really conscious of not doing this as the program progressed
- Social Situations: It can be challenging to stick to Whole30 when eating out or attending social events. Plan ahead by bringing compliant snacks or meals, or choosing restaurants with Whole30-friendly options.
Is Whole30 Right for You?
The Whole30 is not necessarily the most vegetarian or vegan-friendly diet. It can also be a little expensive, as you may need to purchase niche products to adhere to the program.
It’s important to approach the Whole30 with a healthy mindset and focus on making sustainable lifestyle changes. Avoid thinking with a restrictive mindset, which can set you up for poor choices long term. Think about what you can apply from Whole30 to your actual life, beyond the 30-day period.
Read also: Plant-Based Diet Guide