The Ultimate Guide to Whole30

So you’re thinking about doing the Whole30?

How exciting!

No, really it is.

The process is a journey, but once you reach day 30, the sense of accomplishment is unreal. When you try it, and see for yourself you will know exactly what I am talking about.

I remember when I first learned what Whole30 was. My cousin was planning on starting it and was telling me all about it. I looked at her like she was completely insane, and said “I could never do anything like that!”

Because I wasn’t ready to do anything like that. I never thought I would EVER want to just cut out food groups. I didn’t understand why either. Until 6 months later, when I made the decision to complete my first round of Whole30.

It’s only temporary, and afterwards, you can go back to the way you were eating previously. But I’m gonna tell you this, you probably won’t want to.

It was one of the best decisions I have ever made, and taught me so many things about food and what I’m putting in my body.

 The ultimate guide to Whole30

 

What it is.

Whole30 is an elimination diet (created by Melissa Hartwig)  in which you remove dairy, grains, alcohol, legumes, and added sugar for 30 days. No additives like MSG either.

Yes, for 30 days you will be eating meats, seafood, fruits, veggies, nuts, seeds, and healthy fats.

You will avoid snacking as much as possible and using approved ingredients to create unapproved foods is a no-no. Like using bananas, eggs, and cinnamon to make pancakes.

Making foods like this during the Whole30 is kinda losing you why on wanting to complete the program to begin with.

Whole30 is also used for discovery of foods that are causing you trouble.

I had some digestive issues and Whole30 allowed me to find out that dairy was the cause.

Do you have something that’s troubling you and you suspect that it might be something you’re eating, but not sure what?

Give Whole30 a go, and you’ll likely find your answer.

 

Why?

What is your why for the desire you have to complete the Whole30?

If it’s just to lose weight, let me stop you right there.

There are tons of ways to just “lose weight”. Whole30 is so much more than that.

Yes, you will lose weight, but change your mindset into believing that you are doing yourself a favor by changing the way you view food.

You will eat to live. Not live to eat.

Don’t be scared and think that you can’t have delicious foods on Whole30, you will definitely find ways to make your food tasty.

You will learn that healthy can be tasty.

Whole30 made me aware of what I’m putting in my body, long after I’ve completed the program. I’ve done 3 rounds, and still learn something.

 

How?

Get rid of all unapproved foods. Don’t leave any temptation, because there will be times you will do anything for an Oreo.

Here is a list of what you should be purchasing, and what you should be avoiding.

 

 

When you reach the end of the program, you will slowly reintroduce foods and see how your body reacts.

Day 1- Add legumes back in your diet. Peanut butter, all kinds of beans, soy, any type of legume you would normally eat.

Day 4- Add rice, oats, quinoa, any gluten-free grain.

Day 7- Add in some dairy.

Day 10- Add in pasta, breads, any form of grains that contain gluten.

During these 10 days, keep notes on how you feel when you reintroduce these foods back in your diet.

However, only add these foods in your diet for ONE DAY ONLY. Don’t continue to eat rice while you’re adding dairy back in your diet.

This is because you want to be sure how each food will affect your body. If some beans upset your stomach, you don’t want to confuse that with another thing you’re adding in.

So keep your diet Whole30 compliant on the in between days. This is pretty important.

 

What to expect.

During your Whole30 you’re going to experience some, um, things.

You’re going to feel amazing, and you’re going to feel like poo.

You’re going to detox, and that’s probably the most uncomfortable part of it. But PUSH THROUGH, and you will come out way stronger than you went in.

I remember, when my body was getting out all this junk I used to eat, I was SO tired and exhausted for a couple of days. But I did feel better. And I knew I was going to endure some kind of feeling crappy for a little bit.

Just know what you’re getting into. But trust me it’s definitely not as hard as it seems, and as the days go by, it will get easier.

Here is a timeline of what to expect during your Whole30.

I’d say this timeline is somewhat right for me.

I did have a bad headache on the second or third day. I did become irritable and unpleasant for a short period of time. Oops.

I did become so tired that all I wanted to do was sleep.

And I did want to quit on day 10. It sucked.

(Screenshot from my personal Insta)

But I pushed through. I stayed strong because I remembered why I was doing this. I wanted to change the way I ate and the way I viewed food.

Now, I can’t say that I experienced the “tiger blood” the creator speaks about, but I did have more energy that I previously had.

I did have crazy food dreams though. In my dreams I would be on the Whole30, and I would eat doughnuts, or pizza. Or Chick-fil-A. I would feel soooo guilty, and when I woke up I was very thankful it was just a dream, and I can continue on with my progress.

Whole30 will be different for everyone, and what you experience during the program may be different than what I experience.

 

 

It Starts With Food

Before I began my first Whole30, I read the book, “It Starts With Food”.

It gave me so many insights as to why Whole30 is important. It covers many ideas that aren’t on their website so I’m so glad I purchased the book. I re-read the book right before my second Whole30 to give me a refresher.

If you’re planning on starting your first Whole30, I highly recommend this book. It’s so helpful, and honestly, it will make your journey easier.

I’ve referred to the book many times during the process.

There are a couple of other books available, which I don’t currently own. But I’m sure they’re great as well!

 

What to buy & where to find it.

Here are some of my much needed items for my rounds of Whole30!

I have discovered a magical place called Thrive Market. It’s wayyy cheaper than other health stores, and I’m definitely a money saver.

The product selection is amazing, and you will always find something you’re looking for.

You can also get 20% off on your first 3 orders when you sign up below! Winning.


Thrive Market sells your favorite organic and non-gmo brands for up to 50% off retail.

 

 

Ghee

The ONLY form of dairy is clarified butter. This gem about $5 cheaper at Thrive Market than I’ve seen at the store.

 

 

 

Coconut milk

I personally like adding full fat canned coconut milk to my coffee. I enjoy the taste and I think I’ll stick with it in the long run.

 

Larabars

Not every flavor is compliant! Only stick with these:

Apple Pie

Lemon

Cherry Pie

Cashew Cookie

Banana Bread

Carrot Cake

Pumpkin Pie

Pecan Pie

Chocolate Coconut Chew

Coconut Cream Pie

Key Lime Pie

 

If a flavor is not on this list, it is not compliant.

My favorite compliant Larabar is Apple Pie! It’s super tasty.

 

Rxbars

 

Whole30 approved RxBars:

Blueberry

Apple Cinnamon

Chocolate Sea Salt

Coffee Chocolate

Gingerbread

Mixed Berry

Coconut Chocolate

Mint Chocolate

Pumpkin Spice

Chocolate Chip

Sausage

I love making sheet pan meals with chicken sausage. My favorite is Aidells Chicken Apple Sausage, but I’m cheap and buy the Walmart brand. Hey, it’s $2 cheaper!

Side note: If you’re scared of the apple part, don’t be. I used to be like “Ew, apples and chicken!”. But ya know, it doesn’t really taste like apple. So give it a try.

 

Coconut aminos

This is a great soy sauce alternative.

My favorite thing to do with it is make cauliflower fried rice. Add in some chicken too, delicious.

Here’s what to look for. Sorry, I used a bunch before I took the photo. My bad.

Thrive Market has other brands as well.

 

 

Some of my other Whole30 picks that I have no photo for are:

Bone broth: I cook with this stuff, and I even drink it for a protein boost. Plus, bone broth contains collagen, which improves skin, hair, and can even help heal your gut.

Nutpods: Coffee creamer with some flavor besides coconut, if that’s what you prefer.

Epic Beef Jerky or Wild Zora Meat & Veggie Bars: These make a great snack that will help you hang on until your next meal.

 

Quick and Easy Meals

 

I don’t particularly enjoy cooking, but I do it anyway because I want to eat well! These Whole30 meals are my favorite to prepare, because they’re quick and easy.

I don’t really do recipes either. I just kind of do my own thing, so feel free to tweak these ideas to your liking!

 

Chicken & Cauliflower Rice

I use the crockpot to cook chicken breasts, with some bone broth.

Shred the chicken when it’s done.

Cook a bag of frozen cauliflower rice in the microwave.

Heat up some olive oil in a pan.

Mix in the cauliflower and chicken. Add in some carrots too if you prefer.

Pour in coconut aminos to taste.

 

Sheet Pan Meal

Cut up some chicken sausage, bell peppers, onions, and potatoes. I’ve used sweet potatoes and red potatoes, the both are yummy in this meal!

I cook the broccoli in the microwave halfway, since I’ve noticed it takes the longest to cook out of everything else. But, I also use frozen too, of course. You know me!

Use all fresh ingredients if you prefer!

 

Whole30 “Spaghetti”

Spiralize a zucchini, using THIS.

Spread on a baking sheet and toss it in olive oil, salt, and pepper.

Bake it in the oven, I usually do 400 degrees. I really can’t tell you for how long though, I just take it out when some of it starts to turn brown! I know, I’m terrible with recipes.

Pour crushed tomatoes on top. I’ll usually add in italian seasoning so it’s not so bland tasting. I also add ground beef or ground turkey.

 

Breakfast is usually a cut up red potato, cooked in ghee. Mixed with eggs and peppers.

Mostly the same thing every day. Which is cool.

Is it just me, or are people cool with eating the same thing for breakfast every day, but never the same thing for lunch or dinner? Why is that?

Fruit and nuts is where it’s at for snack time.

 


Thrive Market

 

I hope this guide to the amazing Whole30 will help you make the best decisions on your journey. And if you have any questions, I’m here to help!

 

Are you planning on starting soon? Or have you already completed? What was your experience like?

Share:

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: