What Is The Whole 30 Diet? (Learn How To Reset Your Health And Eating Habits)

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What is the Whole 30 Diet?

The Whole 30 diet is a fairly strict food elimination diet that is said to change your life and improve your health. Don't let the word "strict" scare you though. Learning about the approved list of foods and finding a Whole 30 meal plan can help you to adhere to the rules.

According to the program’s creators, the diet is designed to “reset your health, habits, and relationship with food, create new healthy habits, and help you break unhealthy emotional ties to sweets, treats, junk food, and booze.”

The program focuses on eating whole, fresh foods and avoiding foods that might cause sensitivities or harmful habits for 30 days.

The Whole30 founders (and many Whole30 participants) report improvements in energy, sleep, digestion, cravings, mood, skin, aches and pains, allergies, self-confidence, and more after completing the program.

After 30 days of fairly strict elimination, they recommend slowly reintroducing foods to see if you have sensitivities.

The Whole 30 diet is a top-rated program that has been completed by millions of people and has many support communities around the world.

* If you have any health concerns, check with your doctor before starting any new eating regimen. There are also certified Whole30 coaches that can support you through your program.

What Can You Eat on the Whole 30?

The Whole 30 program is centered around eating unprocessed, fresh, whole foods. The approved Whole 30 diet list of foods includes:

Unprocessed meats.
Seafood.
Eggs.
Vegetables.
Fruits.
Plant-based fats.
Spices.
Whole30 approved beverages and salad dressings.

One benefit of Whole 30 diet is that there are no calorie restrictions. You can eat as much as you want from this Whole 30 food list.

If possible, opt for high-quality options such as organic and non-GMO produce, grass-fed and pasture-raised meat and eggs, and wild-caught seafood.

Consider a Whole 30 diet plan

A Whole 30 diet meal plan can help you adhere to the program and keep you on track for the next 30 days. Prepare yourself and take all of the guesswork out of what you should eat.

Check out some delicious Whole 30 diet meal plans here:

What Can’t You Eat on the Whole 30?

The Whole 30 diet is pretty restrictive, so this list of non-approved foods might be a bit intimidating. As you review the foods to avoid, keep in mind that this program is just for 30 days to allow your habits to reset.

You do not have to give up these foods forever (and you may learn that some of your favorite foods were not the ones making you feel crummy all along).

On the Whole 30 diet, you are asked to avoid the following foods for 30 days:

No grains.
No legumes, except snap peas and green beans.
No added sugar, real or artificial, not even honey or maple syrup, except fruit juice and salt (iodized salt contains sugar).
No dairy.
No alcohol.
No butter, except ghee.
No baked goods, junk foods, or treats with “approved” ingredients.
No weighing yourself for 30 days.

The Whole30 creators stress the importance of adhering to the diet 100% over the 30 days to allow a proper reset. Finding a Whole 30 diet meal plan and finding what recipes work for you will help you in the long run.

For the full rules, visit the Whole30 website.

What are the Benefits of the Whole 30 Diet?

Many people who have completed the Whole 30 program rave about the benefits. Some people do the program a few times a year, and some continue with a modified version as their daily eating regimen.

The Whole30 creators report that people who complete the Whole30 program are able to:

Eliminate cravings.
Improve energy and sleep.
Decrease allergy symptoms.
Improve symptoms of anxiety.
Improve skin health.
Lose weight.

People who have tried the Whole30 also report additional benefits such as:

Better sleep.
More consistent energy.
Improved digestion.
Better mood.
Feeling hydrated.
Be able to distinguish between hunger and emotional hunger.
Learn about your body.

Challenges on the Whole30

The Whole 30 diet can be challenging to adhere to. It can feel very restrictive, and depending on your current eating and cooking habits; you may have to change a lot.

Here are a few of the challenges people experience when trying Whole30:

It is a very restrictive diet.
It requires a lot of preparation.
Many of your normal foods and recipes won’t be allowed for thirty days.
You are not allowed any cheat days.
The food options can feel boring after a week or two.

Can you do the Whole 30 as a Vegetarian?

You can do the Whole 30 program as a vegetarian, kind of. It would just be a little more difficult. The Whole30 creators recommend that vegetarians add eggs and fish into their diet.

If that is a deal-breaker for you, you could make a few adjustments to make sure you are getting ample protein without adding any processed foods.

Be aware that you’re not technically doing the complete program. That doesn’t necessarily mean that you wouldn’t experience benefits though.

Vegetarian Whole 30 diet recipes

Here are some delicious vegetarian Whole 30 diet recipes that can keep you from getting bored on this program.

Concerns About the Whole30

Some registered dietitians have raised some concerns about giving up entire food groups like grains and dairy.

Whole30 could also be contraindicated for some conditions. It is always best to check with your doctor before starting any dietary regimen.

Resources for the Whole30

One of the great things about Whole30 is that there is an extensive community surrounding the diet. Not only can you find licensed coaches, but you can also find Facebook groups and other communities that can help support you through your 30 days.

Official Whole30 Recipes for Whole 30 diet recipes.
Find a catalog of Whole30 recipes here.

Anaiah Michelle

Hi! I'm the founder of Speak Veggie To Me, a fun health and food blog where I share my favorite mouthwatering vegan and vegetarian recipes.