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/

Mojo Skirt Steak w/ Yuca Fries

Mojo marinated skirt steak grilled and topped with caramelized onions. Served with yucca fries and a side of mojo dipping sauce and fresh lime wedge.


Nutrition Facts
Servings Per Container: 1
Calories 431
Total Fat 15g
Total
Carbohydrate
36g
Protein 38g
$10.50

Sriracha Ranch Coconut Chicken w/ Roasted Butternut Squash

Tender chicken breast strips breaded in an almond/coconut flour blend and fried in coconut oil. Served with butternut squash and a tangy sriracha ranch sauce.


Nutrition Facts
Servings Per Container: 1
Calories 406
Total Fat 14g
Total
Carbohydrate
33g
Protein 37g
$8.50

Chicken Marsala Skillet w/ Yucca Garlic Mash

Tender grilled chicken marsala skillet served with yucca garlic mash.


Nutrition Facts
Servings Per Container: 1
Calories 394
Total Fat 14g
Total
Carbohydrate
34g
Protein 33g
$9.00

Carolina BBQ Pulled Pork w/ Sweet Potato Fries

Slow roasted pork shoulder shredded and topped with a tangy apple cider vinegar BBQ sauce and sweet potato fries.


Nutrition Facts
Servings Per Container: 1
Calories 419
Total Fat 15g
Total
Carbohydrate
35g
Protein 36g
$8.50

Fias Big Beef Bowl

It's like the song says, but Fia's style. "Two all beef patties, special sauce, lettuce, cheese, pickles, onions on a bun. But without the lettuce and replace the bun with rice.


Nutrition Facts
Servings Per Container: 1
Calories 387
Total Fat 15g
Total
Carbohydrate
27g
Protein 36g
$9.00

Green Chile Turkey Burger w/ Mixed Veggies

These tasty burgers are made with lean ground turkey, green chiles, and other spices that pack these burgers with flavor. Served with mixed veggies.


Nutrition Facts
Servings Per Container: 1
Calories 400
Total Fat 15g
Total
Carbohydrate
32g
Protein 34g
$8.50

Grilled Garlic Teriyaki Chicken w/ Mixed Veggies

6oz grilled chicken breast seasoned with a garlic teriyaki sauce and served with mixed veggies.


Nutrition Facts
Servings Per Container: 1
Calories 361 
Total Fat 13g
Total
Carbohydrate
29g
Protein 32g
$8.50

Shrimp Scampi Over Veggies

Fresh wild caught shrimp tossed in a tasty scampi sauce and served over veggies.


Nutrition Facts
Servings Per Container: 1
Calories 334 
Total Fat 14g
Total
Carbohydrate
28g
Protein 24g
$10.00

Chipotle Chicken & Veggie Bowl

Chipotle spiced grilled chicken tossed with tasty seasoned veggies.


Nutrition Facts
Servings Per Container: 1
Calories 353 
Total Fat 13g
Total
Carbohydrate
26g
Protein 33g

Southwest Ranch Coconut Chicken w/ Sweet Potato Fries

Tasty chicken, breaded with a mix of coconut and almond flour pan fried in coconut oil and served with sweet potato fries and a side of southwest ranch sauce.


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

Bang Bang Chicken w/ Sweet Potatoes

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


Nutrition Facts
Servings Per Container: 1
Calories 386
Total Fat 14g
Total
Carbohydrate
28g
Protein 37g

Chimichurri Steak w/ Veggies

Brazilian style grass-fed Steak seasoned in a chimichurri sauce served with mixed veggies.


Nutrition Facts
Servings Per Container: 1
Calories 354
Total Fat 14g
Total
Carbohydrate
24g
Protein 33g

Beef & Plantain Lasagna

Ground beef seasoned and cooked with onions and garlic then layered with plantain mash to make a paleo version of some tasty lasagna.


Nutrition Facts
Servings Per Container: 1
Calories 390
Total Fat 14g
Total
Carbohydrate
37g
Protein 29g

Turkey Chili Smothered Butternut Squash

Hearty turkey chili served over thick cut roasted butternut squash.



Nutrition Facts
Servings Per Container: 1
Calories 344
Total Fat 12g
Total
Carbohydrate
26g
Protein 33g

Buffalo Chicken Burger w/ Sweet Potato Fries

Ground chicken breast patties grilled and topped with buffalo sauce and served with sweet potato fries.


Nutrition Facts
Servings Per Container: 1
Calories 360 
Total Fat 12g
Total
Carbohydrate
31g
Protein 32g

Grass-fed Steak & Sweet Potato Mash

Tender grilled steak served with sweet potato mash.

Nutrition Facts
Servings Per Container: 1
Calories 348
Total Fat 12g
Total
Carbohydrate
24g
Protein 36g