Whole30

What is the Whole30?
From Co-Creator Melissa Hartwig

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition, like skin issues, digestive ailments, seasonal allergies, or chronic pain, that medication hasn’t helped? These symptoms are often directly related to the foods you eat—even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Eliminate the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the reset button with your health, habits, and relationship with food, and the downstream physical and psychological effects of the food choices you’ve been making. Learn how the foods you’ve been eating are actually affecting your day-to-day life, long term health, body composition, and feelings around food. The most important reason to keep reading?

This will change your life.

I cannot possibly put enough emphasis on this simple fact—the next 30 days will change your life. It will change the way you think about food. It will change your tastes. It will change your habits and your cravings. It will restore a healthy emotional relationship with food, and with your body. It has the potential to change the way you eat for the rest of your life. I know this because I did it, and millions of people have done it since, and it changed my life (and their lives) in a dramatic and permanent fashion.

The Whole30 Program Rules

Yes: Eat real food.

Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.

No: Avoid for 30 days.

  • Do not consume added sugar, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol, in any form, not even for cooking. (And ideally, no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. This also includes all the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
  • Do not consume carrageenan, MSG, or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • Do not consume baked goods, junk foods, or treats with “approved” ingredients. Recreating or buying sweets, treats, and foods-with-no-brakes (even if the ingredients are technically compliant) is totally missing the point of the Whole30, and will compromise your life-changing results. These are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, even if it’s made with coconut flour.

Some specific foods that fall under this rule include: pancakes, waffles, bread, tortillas, biscuits, muffins, cupcakes, cookies, brownies, pizza crust, cereal, or ice cream. No commercially-prepared chips (potato, tortilla, plantain, etc.) or French fries either. However, this list is not limited strictly to these items—there may be other foods that you find are not psychologically healthy for your Whole30. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings. Our mantra: When in doubt, leave it out. It’s only 30 days.

One last and final rule:

  • Do not step on the scale or take any body measurements for 30 days. The Whole30 is about so much more than weight loss, and to focus only on body composition means you’ll overlook all of the other dramatic, lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat, or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, so you can see one of the more tangible results of your efforts when your program is over.)

https://whole30.com/whole30-program-rules/

Pork Carnitas w/ Sweet Plantains

Mexican Style pork carnitas served with sweet plantains.


Nutrition Facts
Servings Per Container: 1
Calories 418
Total Fat 14g
Total
Carbohydrate
36g
Protein 37g
$8.50 $8.00

Chimichurri Steak w/ Yucca Mash

Brazilian style grass-fed Steak seasoned in a chimichurri sauce served with yucca mash.


Nutrition Facts
Servings Per Container: 1
Calories 378
Total Fat 14g
Total
Carbohydrate
30g
Protein 33g
$10.50 $9.00

Ground Beef Sweet Potato Bowl

Grass-fed ground beef tastefully seasoned and smothered over a baked sweet potato.


Nutrition Facts
Servings Per Container: 1
Calories 380
Total Fat 15g
Total
Carbohydrate
29g
Protein 33g
$10.50

Teriyaki Chicken & Veggies

A simple tasty recipe that is soon to become a favorite. Tender grilled chicken served with fresh veggies and topped with house made teriyaki sauce.


Nutrition Facts
Servings Per Container: 1
Calories 361
Total Fat 13g
Total
Carbohydrate
27g
Protein 34g
$8.50

California Turkey Burger w/ Sweet Potato Fries

Nothing says California like avocado. We top this delicious turkey burger with red onion and fresh avocado. Served with sweet potato fries.


Nutrition Facts
Servings Per Container: 1
Calories 389
Total Fat 17g
Total
Carbohydrate
29g
Protein 31g
$8.50

Chicken Enchilada Bowl

Grilled chicken seasoned and cooked with onions,cauliflower rice, green chilies, jalapeno, tomato, avocado, and enchilada sauce.


Nutrition Facts
Servings Per Container: 1
Calories 420
Total Fat 16g
Total
Carbohydrate
33g
Protein 36g
$8.50

Spinach & Chicken Cauliflower Crust Pizza

Cauliflower mashed with paleo cheese and eggs made into a pizza crust and baked to perfection. Then topped with grilled chicken, spinach and finished with more paleo cheese.


Nutrition Facts
Servings Per Container: 1
Calories 344
Total Fat 16g
Total
Carbohydrate
21g
Protein 29g
$8.50

Bang Bang Pulled Pork Over Yucca Fries

Slow roasted pork shoulder that is pulled and tossed in our house made bang bang sauce. Served over yucca fries and of course, a side of bang bang sauce.


Nutrition Facts
Servings Per Container: 1
Calories 405
Total Fat 14g
Total
Carbohydrate
34g
Protein 36g
$8.50

Butternut Squash Lasagna

Thin sliced butternut squash breaded with dehydrated cauliflower bread crumbs, oven baked then layered with ground beef meat-sauce, pomodoro sauce, and topped with vegan mozzarella shreds.


Nutrition Facts
Servings Per Container: 1
Calories 419
Total Fat 15g
Total
Carbohydrate
38g
Protein 33g
$8.50

Paleo Shrimp & Grits

Tender grilled shrimp tastefully seasoned and served over yucca mash.


Nutrition Facts
Servings Per Container: 1
Calories 350
Total Fat 14g
Total
Carbohydrate
24g
Protein 32g
$10.50

Sriracha Aioli Turkey Burger w/ Sweet Plantains

Lean hand made turkey burgers tastefully seasoned and grilled and served with sweet plantains and a side of sriracha aioli.


Nutrition Facts
Servings Per Container: 1
Calories 374
Total Fat 14g
Total
Carbohydrate
29g
Protein 33g
$8.50

Grilled Bang Bang Chicken w/ Sweet Potato Tots

Tender chicken breast strips grilled and served with roasted sweet potato tots, and a side of our bang bang dipping sauce.


Nutrition Facts
Servings Per Container: 1
Calories 345
Total Fat 13g
Total
Carbohydrate
21g
Protein 36g
$8.50

Buffalo Chicken Flatbread Pizza

Chicken flatbread pizza with grilled chicken tossed in house made buffalo sauce and topped with fresh diaya cheese.


Nutrition Facts
Servings Per Container: 1
Calories 417
Total Fat 13g
Total
Carbohydrate
29g
Protein 46g
$8.50

Turkey Chili Over Butternut Squash & Sweet Potatoes

Ground turkey cooked with onions , peppers, carrots, and chili seasonings served over roasted butternut squash and sweet potatoes.


Nutrition Facts
Servings Per Container: 1
Calories 377
Total Fat 13g
Total
Carbohydrate
31g
Protein 34g
$8.50

Bang Bang Chicken w/ Sweet Potato Tots

Tender chicken breast strips breaded in an almond/coconut flour blend and fried in coconut oil. Served with sweet potato tots and a side of our Bang Bang Sauce.


Nutrition Facts
Servings Per Container: 1
Calories 392
Total Fat 16g
Total
Carbohydrate
29g
Protein 33g
$8.75

Sweet Thai Style Shrimp & Veggies

Grilled shrimp tossed with mixed veggies and topped with our house made sweet Thai chili style sauce.


Nutrition Facts
Servings Per Container: 1
Calories 348
Total Fat 12g
Sodium 440mg
Total
Carbohydrate
29g
Protein 31g
$10.50

Sicilian Style Meatloaf w/ Yucca Fries

8oz turkey meatloaf oven baked, topped with a whole crushed tomato glaze and Served with Yucca fries.




Nutrition Facts
Servings Per Container: 1
Calories 377
Total Fat 13g
Sodium 440mg
Total
Carbohydrate
27g
Protein 38g
$8.50

Grilled Sriracha Ranch Chicken w/ Butternut Mash

Tender grilled chicken tossed in a zesty Sriracha Ranch sauce and served with mashed butternut squash.

Nutrition Facts
Servings Per Container: 1
Calories 000
Total Fat g
Sodium mg
Total
Carbohydrate
g
Protein g
$8.50

Greek Beef Kebabs w/ Mixed Veggies

Lean grass-fed ground beef seasoned and cooked then served with mixed veggies and a side of house-made tzaziki sauce.


Nutrition Facts
Servings Per Container: 1
Calories 413
Total Fat 17g
Sodium 440mg
Total
Carbohydrate
25g
Protein 40g
$9.00

Grilled Balsamic Steak w/ Yucca Mash

Grilled Skirt steak, marinated in a house made balsamic sauce and grilled and then served with yucca mash.


Nutrition Facts
Servings Per Container: 1
Calories 398
Total Fat 14g
Sodium 460mg
Total
Carbohydrate
27g
Protein 41g
$10.25

Chicken Fajita Bowl

Tender grilled chicken seasoned with fajita seasonings and served with fresh veggies.


Nutrition Facts
Servings Per Container: 1
Calories 358 
Total Fat 14g
Sodium 640mg
Total
Carbohydrate
25g
Protein 33g
$8.50

Pork Fajita Bowl

Tender pulled pork seasoned with fajita seasonings and served with fresh veggies.


Nutrition Facts
Servings Per Container: 1
Calories 350 
Total Fat 14g
Sodium 640mg
Total
Carbohydrate
23g
Protein 33g
$8.50

Hawaiian Turkey Burger w/ Sweet Potato Fries

Hawaiian Style turkey burger with roasted sweet potato fries.


Nutrition Facts
Servings Per Container: 1
Calories 367
Total Fat 12g
Sodium 430mg
Total
Carbohydrate
32g
Protein 35g
$8.50 $8.75