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?

Whole30 Diet Food List – 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.

Plan ahead

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.

Avoid temptation

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.

Hydrate

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

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
Broccoli
Brussels Sprouts
Bok Choy
Butternut Squash
Cabbage
Artichoke
Arugula
Carrots
Cauliflower
Celery
Acorn Squash
Green Beans
Kale
Leek
Lettuce
Asparagus
Beets
Collard Greens
Cucumber
Mushroom
Onion
Squash
Spinach
Romaine
Potatoes
Parsnips
Eggplant
Fennel
Zucchini
Tomato
Swiss Chard
Sweet Potato/Yams

Proteins

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.

Chicken
Duck
Turkey
Beef
Deli Meat
Lamb
Pork
Bison
Eggs
Fish and seafood
Shellfish

Fruits

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.

Apples
Dates
Cherries
Berries
Bananas
Melon
Apricots
Mango
Kiwi
Grapes
Figs
Watermelon
Pomegranate
Plantains
Pineapple
Plums
Pears
Peaches
Oranges
Nectarines

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
Lard

Nuts and Seeds

Whole30 Diet Food List – 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
Almonds
Hazelnuts
Macadamia Nuts
Pine Nuts
Walnuts
Pistachios
Pecans
Chia Seeds
Flax Seeds
Pumpkin Seeds
Sunflower Seeds
Sesame Seeds

Drinks

Ensure that you take only healthy drinks that contain beneficial nutrients. Avoid carbonated beverages, energy drinks, and alcohol.

Plain water
Flavored water
Mineral water
Coffee
Tea
Fruit juice vegetable juice
Coconut water
Club Soda
Coconut Water

Pantry Essentials (Staples)

Whole30 Diet Food List – 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
Olives
Nutritional Yeast
Mustard
Hot Sauce
Balsamic Vinegar
Arrowroot Powder
Almond Flour
Almond Butter
Cashew Butter
Canned Vegetables
Cacao
Broth
Fish Sauce
Dried Fruit
Coconut Milk
Coconut Flour
Coconut Aminos
Capers
Sauerkraut
Sardines
Salsa
Canned Salmon
Ginger Paste
Minced Ginger
Tapioca Flour
Sundried Tomatoes
Dried spices and herbs
Canned Tuna
Tomato Paste
Tahini

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

What to Exclude?

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.

Honey
Maple syrup
Stevia
Monk fruit
Equal
Splenda
Date syrup
Coconut sugar
Agave
NutraSweet
Xylitol
Nectar
Alcohol
Wheat
Rye
Oats
Rice
Millet
Sorghum
Sprouted grains
Quinoa
Sorghum
Barley
Buckwheat
Millet
Bulgur
Corn
Lentils
Tofu
Lecithin
Soy
Chickpeas
Peas
Miso
Tempeh
Edamame
Peanuts
Peanut butter
Whole milk
Kefir
Cream
Frozen yogurt
Ice cream
Sour cream
Cheese
Baked gods
Processed foods
Additives-MSG, Sulfites, Carrageenan

Remember to download our printable Whole30 diet food list for easier shopping.

Final Words

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

VEGETABLES	PROTEINS	DRINKS
Bell Pepper	Chicken	Plain water
Broccoli	Duck	Flavored water
Brussels Sprouts	Turkey	Mineral water
Bok Choy	Beef	Coffee
Butternut Squash	Deli Meat	Tea
Cabbage	Lamb	Fruit juice vegetable juice
Artichoke	Pork	Coconut water
Arugula	Bison	Club Soda
Carrots	Eggs	Coconut Water
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
Leek	Cherries	Olives
Lettuce	Berries	Nutritional Yeast
Asparagus	Bananas	Mustard
Beets	Melon	Hot Sauce
Collard Greens	Apricots	Balsamic Vinegar
Cucumber	Mango	Arrowroot Powder
Mushroom	Kiwi	Almond Flour
Onion	Grapes	Almond Butter
Squash	Figs	Cashew Butter
Spinach	Watermelon	Canned Vegetables
Romaine	Pomegranate	Cacao
Potatoes	Plantains	Broth
Parsnips	Pineapple	Fish Sauce
Eggplant	Plums	Dried Fruit
Fennel	Pears	Coconut Milk
Zucchini	Peaches	Coconut Flour
Tomato	Oranges	Coconut Aminos
Swiss Chard	Nectarines	Capers
Sweet Potato/Yams	NUTS & SEEDS	Sauerkraut
FATS & OILS	Brazil Nuts	Sardines
Olive oil	Almonds	Salsa
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
	Flax Seeds	Tahini
	Pumpkin Seeds
	Sunflower Seeds
	Sesame Seeds

Here is the Printable (PDF) List of Foods You Should Avoid During the Whole30 Diet

WHOLE30 FOOD ITEMS TO AVOID
Honey
Maple syrup
Stevia
Monk fruit
Equal
Splenda
Date syrup
Coconut sugar
Agave
NutraSweet
Xylitol
Nectar
Alcohol
Wheat
Rye
Oats
Rice
Millet
Sorghum
Sprouted grains
Quinoa
Sorghum
Barley
Buckwheat
Millet
Bulgur
Corn
Lentils
Tofu
Lecithin
Soy
Chickpeas
Peas
Miso
Tempeh
Edamane
Peanuts
Peanut butter
Whole milk
Kefir
Cream
Frozen yoghurt
Ice cream
Sour cream
Cheese
Baked gods
Processed foods
Additives