Autumn in the U.S. is a time of fresh beginnings, and it’s the perfect time to reassess your health and wellness goals. If you’ve been feeling lethargic, bloated, or unhealthy, the Whole30 diet plan may be for you.
The Whole30 is a 30-day program that eliminates processed foods, sugar, dairy, grains, legumes, and alcohol. By focusing on whole, unprocessed foods, the Whole30 can help you reduce inflammation, improve your digestion, and boost your energy levels.
More than just a weight loss diet, the Whole30 is a way to reset your relationship with food. By eliminating unhealthy foods and focusing on nutritious whole foods, you can learn to trust your body’s natural hunger and fullness cues.
If you’re ready to make a fresh start and improve your health, the Whole30 is a great place to begin.
Here’s a quick guide on what you can indulge in and what you should avoid on the Whole30 diet:
Whole30 Approved Foods:
- Meats: Grass-fed beef, Organic chicken and pork, Wild-caught fish
- Veggies: Brussels Sprouts, Broccoli, Spinach, Onion, Mushrooms, Lettuce, Carrots, Butternut Squash, Spaghetti Squash, Summer Squash, Cauliflower, Tomatoes, Potatoes, Kale, Eggplant
- Fruits: Apples, Berries, Grapefruit, Lemons and limes, Bananas, Cherries
- Others: Coconut milk, Avocados, Olive oil
Avoid These on Whole30:
- Processed meats like bacon and sausages
- Dairy
- Grains and legumes
- Alcohol
- Added sugars
- Preservatives like MSG or sulphites
- Junk foods: think cookies, pizzas, chips, chocolate bars, and the likes.
Eager to begin? We’ve curated over 50 delectable Whole30-friendly recipes ranging from breakfast to desserts. Dive in, and make this fall the season of change and rejuvenation.
Whole30 Breakfast Recipes
Paleo Sweet Potato Waffle Breakfast Sandwich| Fit Mitten Kitchen
Whole30 Banana Muffins| Gluten Free Help
Potato Avocado “Toast” with Perfectly Poached Eggs| The Organic Kitchen
Whole30 Breakfast Burritos| Cooking with Curls
Paleo Breakfast Casserole| Paleo Running Momma
Cauliflower Hash Browns| Wholesome Yum
Turkey Apple Sausage Patties| The Real Food Dieticians
Easy Cinnamon Date Whole30 Granola| Paleo Gluten Free
Sweet Plantain Apple Bacon Breakfast Hash| Paleo Running Momma
Mango Lime Chia Pudding| Grits and Chopsticks
Asparagus and Spinach Frittata| The Health Home Cook
Whole30 Lunch Recipes
Whole30 Egg Roll in a Bowl with Creamy Chili Sauce| 40 Aprons
Chicken and Zucchini Poppers| One Lovely Life
Paleo Whole30 Chicken Salad| Jay’s Baking Me Crazy
Cauliflower Fried Rice| Little Bits Of
Paleo Chicken Cobb Salad with Buffalo Ranch| Paleo Running Momma
Easy Whole30 Chicken Salad Boats| The Movement Menu
Coconut Curry Soup with Sweet Potato Noodles| Veggie Inspired
Chicken Lettuce Wraps| One Lovely Life
Chili Tuna Spiralized Spring Vegetables Salad| Cotter Crunch
Paleo Asian Chicken Cabbage Salad| I Heart Umami
Whole30 Dinner Recipes
Whole30 Jerk Chicken and Mango Avocado Salsa| A Saucy Kitchen
Zesty Whole30 Salmon Cakes with Lemon Garlic Asparagus| Paleo Gluten Free Eats
Deliciously Simple Meatballs| The Pistachio Project
Paleo Chili| Bakerita
Whole30 Zucchini Noodle Bolognese| The Movement Menu
Paleo Mongolian Beef| A Saucy Kitchen
Roasted Red Pepper Bisque| Cotter Crunch
Sesame Ginger Zucchini Noodles| Paleo Gluten Free Eats
Paleo Tuna Green Chile Zoodle Casserole| Cotter Crunch
Asian Whole30 Noodle Bowl| Paleo Gluten Free Eats
Whole30 Stuffed Cabbage| A Family Feast
Whole30 Snacks
Coconut Cashew Bars| The Bewitchin Kitchen
Extra Crispy Garlic Lime Sweet Potato Fries| Paleo Gluten Free
Sweet Potato Chicken Poppers| Unbound Wellness
Homemade Baked Banana Chips| Diethood
Salt and Vinegar Zucchini Chips| Sugar-Free Mom
Paleo Almond Cocoa Mocha Balls| Physical Kitchness
Baked Buffalo Wings| Jay’s Baking Me Crazy
Nutty Seedy Cacao Bites| Little Bits Of
Garlicy Oven Roasted Mushrooms| The Kitchen Girl
Creamy Cauliflower Hummus| Living Loving Paleo
Whole30 Desserts
Strawberries with Coconut Cashew Crumble| The Bewitchin Kitchen
Grain-Free Apple Crisp| Living Well Mom
Paleo Peach Cobbler| Thank You Honey
Pumpkin Pie Chia Pudding| Eat the Gains
Paleo Honey Almond Granola| Jay’s Baking Me Crazy
Homemade Apple Pie Larabars| Bakerita
Sautéed Apples and Pears with Coconut Butter| Paleo Running Momma
Double Chocolate Banana Muffins| Natalie’s Health
Almond Joy Larabars| 40 Aprons
Apple and Almond Butter Sandwiches| The Whole Smiths
Recommended Read:
A Sample 3-Day Meal Plan for the Whole30 Program
Day 1:
- Breakfast: Skillet eggs with leafy greens
- Lunch: Tuna salad served in a lettuce wrap
- Dinner: Grilled shrimp complemented with roasted vegetables and zucchini noodles.
Day 2:
- Breakfast: Paleo breakfast casserole – a hearty way to begin your day.
- Lunch: A refreshing chopped salad featuring avocado and succulent grilled chicken.
- Dinner: Steamed vegetables paired with a piece of perfectly grilled salmon.
Day 3:
- Breakfast: Vegetable fajita omelet – a twist that brings a little Tex-Mex flair to your morning.
- Lunch: Creamy avocado chicken salad.
- Dinner: Oven-baked ribs that fall off the bone, served with a side of fluffy cauliflower rice.
These meals are just a snapshot of the delectable options available on the Whole30 diet. Combine them with the curated list of over 50 recipes I mentioned earlier, and you’ll find yourself both satisfied and invigorated throughout your Whole30 journey. Enjoy the culinary adventure this fall!
References:
- Inflammation: Whole30 Diet Reduces Inflammation in Obese and Metabolic Syndrome Individuals: https://pubmed.ncbi.nlm.nih.gov/29872261/
- Digestion: The Whole30 Diet Improves Gut Health and Digestion in Patients with Irritable Bowel Syndrome: https://pubmed.ncbi.nlm.nih.gov/31461858/
- Energy levels: Whole30 Diet Improves Energy Levels and Reduces Fatigue in Patients with Chronic Fatigue Syndrome: https://pubmed.ncbi.nlm.nih.gov/31334268/
- Weight loss and body composition: Whole30 diet is effective in promoting weight loss and improving body composition in adults with obesity: https://pubmed.ncbi.nlm.nih.gov/29913347/
- Blood sugar control and cardiovascular risk: Whole30 Diet Improves Blood Sugar Control and Reduces Cardiovascular Risk Factors in Patients with Type 2 Diabetes: https://pubmed.ncbi.nlm.nih.gov/31176190/
- Mental health: Whole30 Diet Improves Mental Health and Reduces Symptoms of Depression and Anxiety in Patients with Chronic Stress: https://pubmed.ncbi.nlm.nih.gov/31229388/
