What do you eat during Whole 30?

what do you eat during whole 30

Anyone who has completed a Whole 30 or similar program hears this question, and it’s the one I asked before I started.

Here’s the basics of what to eat: Real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds.

What not to eat: alcohol, sugar (or any added sweetener, including honey, maple syrup, etc.), grains, dairy, legumes, white potatoes. And what’s the point of such a radical change?

From the Whole 30 website:

Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

The good news is that with so many paleo blogs and Pinterest, finding ideas and recipes takes some time, but not much.

I also printed the grocery list from the Whole 30 website and was able to come up with a few ideas off the top of my head: simple ideas like steak and green beans for dinner, or eggs, bacon and fruit for breakfast.

Since you’re eating unprocessed food, you can keep prep pretty simple most of the time.

I kept track of many of my meals so I could share them with you. Keep in mind that I consider myself a picky eater. I clung to the promise from the Whole 30 website that “your tastes will change,” and it has proved true.

The point of a Whole 30, at least to me, is to reboot and pave the way to a healthier lifestyle. If I hate everything I’m eating for 30 days, I won’t be able to sustain even a less drastic version. Thankfully, I’ve really enjoyed most of my meals.

How many times have I wished not to feel that craving for something sweet after meals? How often have I cursed my lack of willpower to eat vegetables and pass on sugar? The only hope for me to break the sugar addiction was to get it out of my system long enough to stop craving it.

So what exactly have I been eating? Here’s a look with links to the sources:


  • Coffee black or with coconut milk or vanilla extract
  • Veggie scramble for two: 4 eggs, 2 slices bacon, 1 slice ham (diced), 1/2 diced green bell pepper, 1/2 zucchini, 1/4 cup diced onion
  • Egg fried in coconut oil with 2 slices bacon or 1 slice ham with side of fruit (mandarin or raspberries usually)
  • Simple smoothie: Mix of frozen strawberry, pineapple, banana, blueberries with canned coconut milk
  • Pumpkin pie smoothie: canned pumpkin, one banana, coconut milk, coconut flour to thicken (but not necessary,) pepitas, allspice, cinnamon, nutmeg and vanilla extract
  • To go options: boiled eggs, carrot sticks, piece of fruit, Trader Joe’s prepackaged Go Raw Trek Mix


Lunch (I usually eat leftovers from dinner, but here are a couple)


Trying this week:

For more inspiration, check out my Whole 30 Pinterest board, although I’ve added some things there that are Paleo but not strictly Whole 30.

What are your impressions after seeing my meals?

10 thoughts on “What do you eat during Whole 30?

  1. You know, that really doesn’t seem that bad at all. How have your cravings been? I normally get a fierce sugar craving in the afternoons (when I’m tired, basically). I think I’m going to send your meal list to my mom — she is a super healthy eater, but my dad has diabetes and making meals for him can be a challenge!

    1. Sarah, the cravings are tough at first. What scared me is that the cravings were more emotional and psychological than physical, which made me even more glad to be breaking them. They subsided after 7-10 days, and the benefits starting kicking in around the same time. (More energy, no afternoon slump, waking up alert.)

  2. I might be crazy, but I was thinking smoothies aren’t whole 30 approved. (Something about “no drinking your calories.”) It’s not been an issue for me, because making a smoothie means I have to clean the blender. No thanks. :)

    Love these recipe links! Thanks for the inspiration.

  3. I plan to do a modified version of this in January (after the gluttony of the holidays are over) and some of these recipes look like good options for me. I am also picky and hate salad and coconut, which I see in a lot of paleo recipes. (The smell of coconut oil cooking makes me nauseous, but I prefer olive oil anyway). My goal is mostly to focus on unprocessed and no sugar or caffeine. Caffeine might be the hardest thing for me since I drink a chai latte everyday right now. I’m also not a big meat eater so we’ll see how it goes :)

  4. Hi! The Balanced Husband checking in here. I’ll just say that I’ve been really happy with all the meals this month, even if they are a bit strange sometimes. I love meat and salad so that helps. I was never fully in on the whole 30 thing, but I wasn’t making/requesting a separate menu either. But joining in has been grand. The hardest part is that I miss beer, since I agreed not to buy any to have at home.

  5. Hi,

    I am on my 2nd W30 and I love it. I just wanted to leave an update that as of August 2014 white potatoes are allowed on the W30 program and as for the smoothies they are really advocates of fully eating your food and not drinking it, it’s more of a “rather you didn’t” instead of 100% against the rules. The other things I wanted to note is that there is a great meal plan template that shows how much fats, proteins, veggies should be at everymeal- http://whole30.com/downloads/whole30-meal-planning.pdf . Also, the link you provided for the shopping list is no longer valid but this one should work: http://whole30.com/downloads/whole30-shopping-list.pdf.

    I just realized I kind of sound like a moderator for W30 and just wanted to note that I am not an official one, just someone who has learned a lot through the process.

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