Whole30 Diet Food List
Do you know about the Whole30 diet? Stay with us for a diet list of 30-day clean eating if you do not.
It is not easy to go even for a week without indulging in sweets and processed foods unless you are on a strict diet.
Even when you eat a clean diet, the temptation to indulge in high-calorie foods, especially during the festive season, is overwhelming.
However, a time comes when you want to put all the junk aside, detoxify your body, boost your energy levels, and minimize any inflammations in your body.
One of the best ways to do this is by going Whole30.
The diet is challenging, so you must commit yourself to prepare meals without some of your favorite ingredients. However, you can still make mouthwatering dishes with what you have.
First things first:
What is Whole30 Diet?
As the name suggests, the Whole30 diet means eating healthy for 30 days.
The purpose of the dietary program is to assist you in getting rid of foods that do not work for the best of your health. Such foods are most likely the ones that trigger autoimmune reactions in the body system.
Whole30 dietary program promotes eating more natural foods such as veggies, fruits, seeds, nuts, eggs, low-fat animal proteins, fish, and healthy, safe fats.
It also requires you to abstain from grains, dairy, grains, processed foods, sweeteners, alcohol, soy, and added sugars.
After 30 days, you can gradually reintroduce some of your favorite foods into your diet plan.
The best way to do this would be to reintroduce one food item at a time to identify any specific one causing you any health problems. Doing this will allow you to know the foods you need to abstain from or limit for good.
How to Make the Whole30 Dietary Program A Success
Besides knowing the food items, you need to include in your list and those that need to stay aside, you also need to make the program successful. The reason is that you need to make the journey as enjoyable as you possibly can.
Arm yourself with our printable Whole30 diet food list so you can ready yourself with what you need for buying the foods you need.
You will also prepare to get rid of the foods you do not need in your pantry or fridge gradually. Check out the recipes to make with the new foods on the list.
Do not listen to that inner voice asking you not to get rid of some of your best cravings. If they are non-compliant, they should go.
Have a goal
The best way to stick to the program is to have an objective. If your purpose is to lose weight, you need to commit to doing just that.
If you want to have better mental clarity and more solid health, you should commit to that. Without an objective, the temptation to go back to your old eating habits will be overwhelming.
Drink lots of liquid such as tea or just plain water whenever you feel like reaching for an unhealthy snack.
It also helps to keep you filled in between meals. A glass of fruit juice or any other allowed drink containing antioxidants helps aid in your objective and boost cognitive function.
Do not go at it alone
Sometimes it helps to have someone go the Whole30 journey with you.
The dietary program is challenging and needs your total commitment. Doing it alone might be overwhelming at times, and you need a cheerleader to encourage you through the program.
Foods to Include in your Whole30 Diet List
Now that you are ready, let us get to the list of the foods you should and should not include.
Vegetables should make the bulk of your shopping list. With the Whole30 diet, you do not limit the type of vegetables to use.
They contain flavonoids, fiber, and other nutrients that help to cleanse your system while maintaining good health.
- Bell Pepper
- Brussels Sprouts
- Bok Choy
- Butternut Squash
- Acorn Squash
- Green Beans
- Collard Greens
- Swiss Chard
- Sweet Potato/Yams
Proteins are an essential part of every diet. The Whole30 dietary program does not limit you to the number of proteins you can add to your shopping list, but it would be advisable to go with lean and low-fat animal meats.
Your shopping list should have the following items.
- Deli Meat
- Fish and seafood
Fruits contain health-boosting flavonoids, are high in fiber, and are excellent sources of minerals and vitamins. You can have as many fruits as you possibly can during your 30-day dietary program.
Note the following fruits on your shopping list.
Fats and Oils
Your body needs healthy fats and oils to help with absorbing fat-soluble vitamins. They also aid in the healthy functioning of body systems. The healthy oils and fats on your list should be:
- Olive oil
- Sesame oil
- Avocado Oil
- Coconut oil
- Duck fat
- Beef Tallow
- Clarified Butter/Ghee
Nuts and Seeds
Nuts and seeds are rich in vitamins, minerals, fiber, healthy fats, and proteins. They help to burn energy, regulate body weight and food intake. The nuts on your shopping list should be:
- Cashew nuts
- Brazil Nuts
- Macadamia Nuts
- Pine Nuts
- Chia Seeds
- Flax Seeds
- Pumpkin Seeds
- Sunflower Seeds
- Sesame Seeds
Ensure that you take only healthy drinks that contain beneficial nutrients. Avoid carbonated beverages, energy drinks, and alcohol.
- Plain water
- Flavored water
- Mineral water
- Fruit juice vegetable juice
- Coconut water
- Club Soda
- Coconut Water
Pantry Essentials (Staples)
Pantry staples are essential for preparing your recipes, so stock up food items that will last and ensure they are healthy and good for your health.
The list of what to buy is long, but the following items will do just fine for your Whole30 dietary program.
- Apple Cider Vinegar
- Roasted Red Peppers
- Rice Vinegar
- Red Wine Vinegar
- Nutritional Yeast
- Hot Sauce
- Balsamic Vinegar
- Arrowroot Powder
- Almond Flour
- Almond Butter
- Cashew Butter
- Canned Vegetables
- Fish Sauce
- Dried Fruit
- Coconut Milk
- Coconut Flour
- Coconut Aminos
- Canned Salmon
- Ginger Paste
- Minced Ginger
- Tapioca Flour
- Sundried Tomatoes
- Dried spices and herbs
- Canned Tuna
- Tomato Paste
Now you have the complete list of what you should include in your Whole30 shopping list.
Buy organic vegetables and fruits, organic animal proteins and ensure that you read the labels for added sugars and other unwanted ingredients before purchasing.
Food Items You Should Not Include In Your Whole30 Diet Food List
Eliminate the following foods from your 30-day dietary program because they do not do much good for your health and wellbeing. After the program, you can reintroduce them gradually if you so wish.
- Maple syrup
- Monk fruit
- Date syrup
- Coconut sugar
- Sprouted grains
- Peanut butter
- Whole milk
- Frozen yogurt
- Ice cream
- Sour cream
- Baked gods
- Processed foods
- Additives-MSG, Sulfites, Carrageenan
Remember to download our printable Whole30 diet food list for easier shopping.
The Whole30 diet works for your benefit even after 30 days of eating clean.
It helps you to manage your cravings for sugars and carbs better as you notice that you no longer need them in your diet. The diet also leaves you feeling like a new person.
You sleep better, your mind is clearer, your digestive system feels terrific, and you walk with a glow on your face and more confidence. Simply put, you feel healthier than you ever did before.
Here is the Printable (PDF) Whole30 Diet Food List
|Bell Pepper||Chicken||Plain water|
|Brussels Sprouts||Turkey||Mineral water|
|Butternut Squash||Deli Meat||Tea|
|Cabbage||Lamb||Fruit juice vegetable juice|
|Cauliflower||Fish and seafood||PANTRY STAPLES|
|Celery||Shellfish||Apple Cider Vinegar|
|Acorn Squash||FRUITS||Roasted Red Peppers|
|Green Beans||Apples||Rice Vinegar|
|Kale||Dates||Red Wine Vinegar|
|Collard Greens||Apricots||Balsamic Vinegar|
|Sweet Potato/Yams||NUTS & SEEDS||Sauerkraut|
|FATS & OILS||Brazil Nuts||Sardines|
|Sesame oil||Hazelnuts||Salmon (canned)|
|Avocado Oil||Macadamia Nuts||Ginger Paste/Minced Ginger|
|Coconut oil||Pine Nuts||Tapioca Flour|
|Duck fat||Walnuts||Sundried Tomatoes|
|Beef Tallow||Pistachios||Dried spices and herbs|
|Clarified Butter/Ghee||Pecans||Canned Tuna|
|Lard||Chia Seeds||Tomato Paste|
Here is the Printable (PDF) List of Foods You Should Avoid During the Whole30 Diet
|WHOLE30 FOOD ITEMS TO AVOID|
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.