Reset your body with the whole30 diet. Besides losing weight, it will also help you get rid of all the foods that can cause you discomfort.
If you have inflammatory problems, or feel bloated or even find yourself tired all the time, trying this diet is what you need.
Some food groups such as dairy, legumes, sugar, and grains can have a negative impact on your health and fitness without you even realizing it.
The foods you are eating, even the healthy kind can have a bad effect on your body and can bring a variety of uncomfortable symptoms:
- Constantly feeling tired, with low levels of energy;
- The appearance of acne problems;
- Weight loss is hard to accomplish;
- Digestive ailments;
- Skin issues;
- Chronic pain that medication can’t help.
These symptoms can be related to the foods you are eating. But how do you know what foods can affect you?
You have to eliminate them completely from your diet to find out which one is causing you discomfort.
The Whole30 Diet
Get healthier by eliminating the inflammatory foods, the craving-inducing foods, the blood sugar disrupting foods, and the gut damaging food groups from your diet for 30 days. This is what the whole30 diet is all about.
By following the whole30 diet you will let your body heal and recover from any damages those foods can cause to you. Reset your whole relationship with food and choose what your body needs to eat to feel better and get healthier.
During these 30 days, you will learn how certain foods affect your day to day life, your health, and body composition. So be prepared to face a life-changing experience.
These 30 days will change your taste and the way you think about food. It will eliminate your cravings and change your eating habits for the rest of your life.
Make sure you know what you are allowed to eat and what foods are off the table. Follow the rules and get ready to experience an amazing change in your life.
Whole30 Diet Rules And Allowed Food List
This list contains all the foods you are allowed to consume during the whole30 diet and the rules you have to follow:
1. Eat Real Food Only
You should eat moderate portions of seafood, eggs, and unprocessed meat. You can still eat sausages, but only if they don’t have lots of added sugars and preservatives. So check your food labels!
Make sure you are consuming lots of vegetables, especially green ones. So add cucumber, salad, kale, broccoli, or spinach to every meal.
While other diets exclude potatoes from their allowed food list, the great part of the whole30 diet is that you can add potatoes to your dishes – to your heart’s content.
Since you need to limit your sugar intake for the 30-day dieting period, fruits are allowed only in moderation. If you feel the need to taste a fresh fruit, opt for apples or citruses such as grapefruits, oranges, mandarines, etc.
Eat plenty of natural fats. Get them from the nutritious olive oil and coconut oil.
You are allowed to use spices, seasoning, and herbs to your taste. So make sure to prepare your meals in style!
Try to eat foods with very few ingredients, all pronounceable, or no ingredients listed at all, because that means that they are whole and unprocessed.
2. Only Certain Legumes Are Allowed
You are allowed to eat sugar snap peas, snow pear, and green beans. These are technically legumes, but they are more “pod” than “bean” and green plants are generally good for you.
3. Fruit Juice
You will have recipes or products that will include fruit juices or natural sweetener, which will be fine for the purpose of the whole30 diet.
4. Ghee Or Clarified Butter
During the whole30 diet, you are allowed to use ghee (which is clarified butter) as a source of dairy for your meals.
Plain butter is not allowed because the milk found in the non-clarified butter can impact the results of your diet.
You are allowed apple cider vinegar, balsamic vinegar, red and white wine vinegar, and rice vinegar during this 30-day diet.
The only type of vinegar you are not allowed is malt vinegar because it contains gluten.
6. Coconut Aminos
Substitute your soy sauce with coconut aminos. All brands of coconut aminos are allowed even if you see “coconut syrup” or “coconut nectar” in the ingredient list.
All iodized table salts are containing sugar. The sugar is chemically essential to keep the potassium iodide from oxidizing and being lost.
So because all prepacked foods and restaurant meals contain salt, salt is an exception to the “no added sugar” rule.
I know there are a lot of coffee lovers reading this list with allowed and disallowed foods on the whole30 diet. So I want to clarify one thing: coffee is allowed.
What’s not allowed is the added sugar, milk, whipped cream, etc. So, basically, you can still drink coffee as long as it’s made just from coffee beans and water.
Foods To Avoid On The Whole30 Diet
This list contains all the foods you should stay away from for 30 days:
You should not consume added sugar, artificial or real. Stay away from maple syrup, agave nectar, honey, stevia, date syrup, xylitol, Equal, Splenda etc.
You need to read your labels. Companies can sneak sugar into the product in ways you may not recognize.
2. Alcohol And Cigarettes
No alcohol is allowed of any kind. Don’t use alcohol, not even for cooking. I’m sorry, but you can’t lose weight and get fit while drinking alcohol.
You should try to stay away from any tobacco products too. So, preferably, you should not smoke at all. Hey, it’s just 30 days, you can do it!
Don’t consume grains during this diet. This means no corn, millet, wheat, oats, bulgur, rye, sorghum, barley, sprouted grains and no gluten-free pseudo-cereals like amaranth, quinoa, and buckwheat.
Read the labels when you are including corn and rice to your foods in the form of germ, bran or starch.
No beans of any kind, no pinto, black, red, kidney, white beans etc. No peas, lentils, chickpeas, and peanuts. This means no peanut butter either.
Also, all forms of soy should be avoided. No soy sauce, tofu, edamame, tempeh and all the other ways we sneak soy into our foods.
No goat, cow, sheep’s milk products of any kind. This means no kefir, cream, cheese, yogurt, sour cream, frozen yogurt or ice cream is allowed for 30 days.
6. Ingredients Hard To Read
Foods and beverages that contain carrageenan, MSG, or sulfites as ingredients or you see it on the labels are off limits for 30 days.
7. Baked And Junk Foods
Don’t consume junk foods, baked goods or treats even though they contain approved ingredients.
Buying sweets, treats or recreating treats with ingredients that are technically compliant will just ruin your diet and you won’t get the life-changing results that this diet is all about.
These are the foods that are getting you into health problems in the first place.
You have to know that a pancake is still a pancake even if you make it from coconut flour.
This is also the rule when it comes to ice cream, waffles, tortillas, muffins, biscuits, cupcakes, cookies, pizza crust, brownies, alternative flour pasta, cereals or bread.
Also, commercially-prepared chips like a tortilla, potato, plantain, etc are off the table. No French fries either.
8. Other Foods
However, you can find that there are other foods that may not be psychologically healthy to eat during the whole30 diet.
You have to make sure you use your best judgment when it comes to foods that are not on the list and you feel that are not the best for your cravings.
This is when the whole30 diet mantra comes in handy:
When in doubt leave it out. You have to do it only for 30 days.
Extra Tips For Success
Here are a few tips based on real experiences to help you stay on track and reach your goal:
1. Don’t Weigh Yourself
You have to stay away from the scale for 30 days. You also have to make sure you are not taking any body measurements during the whole30 diet.
This diet is about much more than just losing weight. Focusing only on the weight loss will only mean that you are overlooking at the other benefits of this diet.
So no weighing, no measurements taking and no body fat analyzing during these 30 days.
One thing you can do to see the results of your diet is to weigh yourself before and after you start the whole30 diet.
2. It Is Not Hard
This diet is not hard. You cannot say that drinking your coffee black is hard. I’m sure you have done harder things in your life than this diet.
So you have no excuse not to complete the diet by its rules. It’s just 30 days, you can do this. It’s for YOUR body and for YOUR health.
3. Don’t Even Consider The Possibility Of A “Slip”
There is no such thing as accidentally eating a slice of pizza. You have to stay strong and make sure that for 30 days you don’t have any slips.
There is no accident when you eat chocolate. You chose to eat it. There is always a choice.
So you have to stay strong and commit 100% to this diet.
4. It Does Require Effort
You can find this program a bit challenging when it comes to going grocery shopping, dining out, doing some meal planning or explaining the program to friends and family.
You have to know that improving your health, fitness, and the quality of your life don’t come overnight. So you have to be responsible when it comes to your diet if you want to feel better.
5. You Can Do This!
If you want to do this you can do it. Don’t overthink this whole program, just start the diet already.
Your body needs this detox from unhealthy foods and you will see great results after just 30 days.
The easiest way to get through a diet is knowing what to eat. When you have recipes to guide you during your diet is much easier to stick to it.
These recipes are the best for you because they are family friendly. This way you will find it easier to stick to your diet.
You will cook just one meal for the whole family which means you don’t have to spend every hour in the kitchen.
Whole30 Breakfast Recipes
Here are some easy ways to make a delicious breakfast while on the whole30 diet:
1. Whole30 Breakfast Hash
This recipe is very simple, nutritious, and perfect to make ahead.
- 1 large sweet potato, diced;
- 3 small gold potatoes, diced;
- 1/2 lb compliant sausage;
- 1 cup diced bell peppers of any color;
- 1/2 small onion, chopped;
- 2 teaspoons olive oil.
- You just need to preheat the oven to 400 degrees and line the baking pan with parchment paper.
- Put all the potatoes in the pan, add the olive oil and seasoning, and bake for 25 minutes.
- Meanwhile, put the sausage in a skillet and cook until brown.
- Then add the onion and pepper to the sausage and cook until it softens.
- Combine the sausage and pepper mix with the potatoes and you are done.
- You can eat it immediately or refrigerated for the next morning.
2. Chorizo Whole30 Breakfast Meatballs
These meatballs are an easy breakfast dish and are also perfect for meal prep.
- 1/4 cup finely diced red onion;
- 1 pound ground chorizo;
- 2 tablespoons olive oil;
- 1/4 cup finely diced green pepper.
- Mix together the chorizo, onion, and the peppers in a large bowl.
- Roll them into balls and then set aside.
- Preheat the oven to 350 degrees.
- Heat the oil in a large skillet pan and cook the meatballs for 3 minutes on each side.
- Line a baking pan with parchment paper and bake the meatballs for 20 minutes or until they are well done.
3. Chicken Breakfast Hash
In just 20 minutes you can cook a delicious breakfast that’s also whole30 approved. It’s a tasty and filling breakfast you must try.
- 1 pound ground chicken;
- 1 yellow pepper;
- 4 cups of roughly chopped kale;
- 1/2 large white onion;
- 2 tablespoons olive oil;
- 1/2 teaspoon pepper;
- 1 teaspoon paprika;
- 1/2 tablespoon garlic powder;
- Heat the oil in a large skillet and add the diced pepper and onion. You have to stir frequently to avoid burning.
- When the veggies start to soften, add the ground chicken.
- Cook the chicken and add the spices.
- When the chicken is almost done add in the kale and stir.
- When the kale has wilted, your breakfast is done.
4. Tex Mex Sweet Potato Hash
You don’t need to spend endless hours in the kitchen to make something tasty. This recipe only takes 20 minutes and you will get a good, wholesome, real food breakfast.
- 1 lb ground beef or ground turkey;
- 3 tbsp. taco seasoning;
- 1 medium sweet potato;
- 1 red bell pepper;
- 1/2 medium red onion;
- 1 cup sliced mushrooms;
- 2 cups spinach.
- Heat up a pan on medium and add the meat, some water, and the seasoning in it.
- Cook until brown.
- Remove the cooked meat from the pan and put it aside.
- In the same pan, saute the chopped potatoes with salt and pepper for 10 minutes.
- Add the onions, mushrooms, and peppers to the potatoes and cook for 3 minutes.
- Add the spinach and the meat back to the pan.
- Cook until the spinach is wilted.
5. Apple-Sage Pork Breakfast Skillet
Add this breakfast skillet to your morning meals. And this time, add something extra to your potatoes skillet and add some apple and sage to it.
- 2 tbsp coconut oil;
- 1 medium white sweet potato;
- 1 cup mushrooms;
- a green apple;
- 2 tbsp fresh sage;
- 1 lb pastured ground pork;
- 1 tsp apple cider vinegar.
- In a big skillet, heat the coconut oil.
- Add the onions and cook for 2 minutes, while stirring.
- Put in the chopped sweet potato, and cook for about 5 minutes.
- Add the chopped apples and cook for 3 minutes, stirring occasionally.
- Then add the chopped mushrooms, sage, and some salt and cook for another 3 minutes.
- Set all aside in a bowl.
- Use the same skillet and add the ground pork to it, on medium heat.
- Cook the meat slightly brown, while stirring from time to time. This should take about 15 minutes.
- Add the apples and vegetable mix back to the pan and stir to combine everything together.
Whole30 Sheet Pan Recipes Perfect For Lunch Or Dinner
These recipes are so easy and can have endless variations. What is easier than putting all the ingredients in a pan?
Check out these recipes and serve a delicious lunch:
1. Chicken Sheet Pan With Asparagus And Potatoes
This is a super easy recipe that takes no time to make at all and it is also tasty.
- 1 lb boneless skinless chicken thighs;
- 1 tsp oregano;
- about 20 asparagus spears;
- 1 tbsp oil;
- 5 small red potatoes cubed;
- 1 tsp fresh dill chopped;
- Start by preheating your oven to 400 degrees and lining a baking pan with parchment paper.
- Season the potato cubes with salt, pepper, and olive oil.
- Season the chicken thighs with salt, pepper, oregano, and olive oil.
- Put the potatoes and chicken thighs in the pan, while leaving some room on the pan for the asparagus.
- Roast for 30 minutes.
- Add the asparagus seasoned with pepper, salt, and oil in the pan.
- Roast for another 10 minutes and your dinner is done.
2. One Pan Sausage And Veggies
This is a super-easy-to-prepare dinner and a very tasty leftover for the next day breakfast.
It’s a very basic recipe, but you can add some potatoes and carrots to make it more your taste.
- 1 full-sized sausage;
- 1 tablespoon onion powder;
- 2 cups broccoli;
- 1 medium zucchini;
- 1 1/2 cup cherry tomatoes;
- 2 tablespoons olive oil;
- 3 tablespoons Italian seasoning.
- Preheat your oven at 400 degrees and line a baking pan with paper.
- Put all the veggies on the pan and drizzle them with oil.
- If your sausages are not precooked, put it in the pan with the veggies.
- Add the seasoning to the pan and mix everything together with your hands.
- Place everything in the oven for 25 to 30 minutes.
- Halfway through flip the veggies.
- When the 30 minutes up, remove the paper and rost for another 5 more minutes.
3. One Pan Caribbean Jerk Chicken
Chicken and veggies are a great combination. This recipe is tasty and you can use this seasoning next time you grill some shrimps.
- 1.5-2 pounds of chicken drumsticks;
- 3 stalks celery;
- 2 cups potatoes;
- 3 long carrots;
- 1 and 1/2 cup of onion;
- 2 tablespoons olive oil;
- 1 cup chicken broth;
- 2 tablespoons coconut aminos.
Ingredients for the seasoning:
- 1 tablespoon dried onion;
- 1 teaspoon salt;
- 2 teaspoons dried thyme;
- 1/2 teaspoon garlic powder;
- 1 teaspoon allspice;
- 1/2 teaspoon cayenne pepper;
- 1/2 teaspoon nutmeg.
- Add the coconut aminos and the spices for the seasoning into a large bowl.
- Mix until it’s combined.
- Put the chicken into the bowl and stir to cover them with the spices mix.
- Refrigerate between 1 and 24 hours.
- Preheat at 400 degrees your oven.
- Put the chopped veggies in the bottom of a deep and large baking dish.
- Pour the chicken broth on the veggies.
- Add the marinated chicken.
- Cook for 40 minutes.
- Turn the chicken halfway through.
- Check the chicken if it’s done after 40 minutes. Your lunch is ready.
4. Sheet Pan Roasted Chicken And Squash
This healthy and filling dish is a perfect dinner recipe you can enjoy with the whole family.
- 2 lbs chicken breast;
- two zucchini;
- 2 yellow squash;
- 1 sweet potato;
- 2 tsp chili powder;
- 1 tsp garlic;
- 1 tsp paprika;
- olive oil.
- Preheat the oven at 425 degrees.
- Mix together the seasonings in a bowl.
- Season the chicken on both sides and put it on the pan lined with parchment paper.
- Cut the veggies into thin slices and place them around the chicken.
- Season the veggies with some salt.
- Add some olive oil and cook for about 25 minutes, or until the chicken is done.
5. Sheet Pan Garlic Herb Chicken Sausage And Veggies
This is your perfect family friendly dinner. Use these tasty ingredients and your dinner will be done in 30 minutes.
- 4 sausage links of chicken sausage;
- a yellow pepper;
- a red onion;
- 1 zucchini;
- 1 yellow pepper;
- 1/2 tablespoon garlic powder;
- 2 tablespoons olive oil;
- 1/2 teaspoon dried parsley;
- 1 teaspoon onion powder;
- 1/2 teaspoon lemon pepper;
- 1/4 teaspoon dried rosemary;
- 1/4 teaspoon dried thyme;
- salt and pepper.
- Preheat the oven at 400 degrees and put parchment paper in a baking pan.
- Mix together all the seasoning in a bowl.
- Put the chopped veggies in the pan, add the oil and mix it together with your hand.
- Add the sausages and pour the seasoning over them.
- Cook your veggies and sausages in the oven for about 30 minutes.
- Make sure you flip the sausages and veggies halfway through.
With all these whoe30 recipes and the information above, I’m confident that you’ve got all you need to attack the fat. It’s only 30 days of dieting, so let’s get started today!
The whole30 diet is for everyone. Just follow the rules and the next month you’re gonna wake up slimmer. All these by eating healthy, nutritious, and delicious food.