The Whole30 diet is likely one that's popping up on your newsfeeds and something you've heard about, but what exactly is it?
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If you find yourself asking “what is this Whole30 thing?” you’re not alone. In 2009, Marissa Hartwig blogged about a new 30-day experiment where she followed a regimen of eating only whole and unprocessed foods. And so, Whole30 was born. With millions claiming to have been transformed by this diet with weight loss, more energy, better sleep, no more cravings and better health, it’s easy to see why Whole30 is so enticing.
What Can You Eat?
Like the paleo diet, Whole30 emphasizes eating whole and unprocessed foods.
Meat
Seafood
Eggs
Lots of vegetables, some fruit
Natural fats, herbs, spices and seasonings
Coffee
These should all be foods made with very few ingredients that are easy to pronounce.
What Can’t You Eat?
Added sugars (real or artificial)
Processed foods
Alcohol and, ideally, tobacco
Grains
Legumes
Dairy
Soy
Carrageenan, MSG, sulfites (these are preservatives and enhancers)
The final no-no of the diet? No stepping on the scale until after the 30 days are over.
The Reality
Cutting out processed foods and refined sugars and choosing whole foods instead isn’t unique to this diet, as it’s what’s generally recommended for a healthy diet. But most dietitians agree that whole grains are beneficial when eaten in moderation, as are legumes—an important source of protein in many diets, especially vegetarian and vegan.
Certain legumes (snow peas, sugar snap peas, green beans)
Vinegar (malt vinegar is the only one not allowed)
Coconut aminos (this naturally fermented soy substitute is acceptable, even if coconut nectar is an ingredient)
Salt
Still confused about something you can or cannot eat? The Whole30 team released a comprehensive guide to help clarify the rules.
The Bottom Line
Since the diet is only 30 days long, going back to your usual way of eating afterward is over won’t keep the weight off (or maintain any other benefits you had while you were on the program), so it’s about adopting what you feel are the best parts of the diet and following those ideas long-term.
This super flavorful, nutrient-packed dish makes use of supermarket conveniences like coleslaw mix and rotisserie chicken. This recipe is easily doubled or tripled for large families. —Christianna Gozzi, Asteria, New York
Most nights I need something that I can get on the table with minimal effort and delicious results. This sheet-pan supper has become an all-time favorite, not only because of its bright flavors but also because of its speedy cleanup time. —Elisabeth Larsen, Pleasant Grove, Utah
After moving to a new state with two toddlers in tow, I came up with effortless fajitas. They make an easy weeknight meal on the grill or in a cast-iron skillet. —Shannen Mahoney, Odessa, Missouri
I love the way these fresh flavors blend. It's a snap to throw these wraps together for a quick, healthy lunch. The burgers can also be served on buns if you like. —Rachelle McCalla, Atlantic, Iowa
This recipe showcases the beautiful bounty of summer with its fresh corn, tomatoes and delicious basil. Prevent browning by spritzing the salad with lemon juice. —Deena Bowen, Chico, California
Classic chimichurri gets a Hawaiian twist thanks to pineapple and macadamia nuts. For a spicier version, substitute red serrano pepper for the bell pepper. —Naylet LaRochelle, Miami, Florida
Looking for a great last-minute meal when friends drop in? Hampton, Virginia's Michelle Cavalier recommends one of her husband's sweet-and-sour favorites. “This is so easy, tastes just like Hawaiian pizza, and I usually have all ingredients on hand.”
My family loves pizza, but we rarely have it delivered since I created this fresh and flavorful version. Always a winner in my house, it is a fast and delicious meal that even my young son looks forward to. --Kate Selner of Lino Lakes, Minnesota.
My family gave these cheesy quesadillas oohs and aahs. Remove the spinach from the heat as soon as it wilts so it keeps a little bit of crunch. —Pam Kaiser, Mansfield, Missouri
My special pork dish has so much flavor and is a snap to prepare. A sweet, fruity salsa perfectly balances the spicy rub that coats the pan-fried chops. —Bonnie Bufford, Nicholson, Pennsylvania
My husband and I are always looking for light fish recipes because of their health benefits. This Parmesan tilapia is a hit with him, and we've served it at dinner parties, too. It's a staple! —Michelle Martin, Durham, North Carolina
Frying anything at home is a little intimidating for me, but I love egg rolls. With this recipe, I've figured out a way to get the best part of the eggroll—without the mess. If you prefer a traditional egg rolls made with wrappers, you can use this as the filling! —Sue Mitchell, Leakey, Texas
Our kitchen is tiny and cramped, so we try to grill simple (but tasty) meals outside as often as possible during the summer months. Dried herbs work as well, but during the summer use fresh herbs for the best taste. —Kelly Evans, Denton, Texas
I developed this one-skillet spaghetti and meatball dish to cut down on cooking time on busy nights. The beans, artichokes and tomatoes bump up the nutrition factor, while the lemon and parsley make it pop with brightness. —Roxanne Chan, Albany, California
On a really busy day, this meal in a bowl is one of my top picks. It's quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York
I found fresh ground chicken at the butcher and gave it a whirl on our new grill. The result is these saucy burgers. Everybody went nuts—including my sister-in-law, an amazing cook! —Wendy Boughton, Victoria, British Columbia
When I think of springtime, asparagus comes to mind. This pasta dish is a wonderful blend of tender, crisp, colorful vegetables and a creamy Parmesan cheese sauce. —Darlene Brenden, Salem, Oregon
What could be better than an entree that comes with its own creamy vegetable side? This healthy supper goes together in no time flat and makes an eye-catching presentation. —Genna Johannes, Wrightstown, Wisconsin
This recipe combines delicious whole wheat pasta with the best of fresh garden produce. It's tossed with heart-healthy olive oil, and a little feta cheese gives it bite. —Angela Spengler, Tampa, Florida
If you like a good stir-fry, this beef and spinach lo mein will definitely satisfy. I discovered the recipe at an international luncheon, and it's now a favorite go-to meal. —Denise Patterson, Bainbridge, Ohio
The sauce on these honey garlic pork chops is so good, I sometimes double it so there's extra for dipping whatever veggie we have on the side. —Michelle Smith, Eldersburg, Maryland
Pile on the veggies—the crisp, grilled crust can take it! This colorful, healthy pizza looks as fresh as it tastes. —Diane Halferty, Corpus Christi, Texas
On busy days, it's a comfort to know that my family can sit down to dinner minutes after we walk in the door. Double it to wow at a potluck. This recipe works in a slow cooker, too. —Virginia Krites, Cridersville, Ohio
This is one of my husband's all-time favorite meals. I've even converted some friends to fish after eating this. I serve it with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
We love anything that is tangy or has bacon. With fennel and tarragon, this is a super savory dish. I use the medley from Minute Rice if I don't have time to make my own. —Ann Sheehy, Lawrence, Massachusetts
A few people in my family have special dietary needs, but luckily, these chicken tacos work for all of us. I toss up a simple green salad and have a meal we can all enjoy together. —Christine Schenher, Exeter, California
Tender, hearty and flavorful, this recipe is one of my favorites! Garlic and a splash of lemon add to the fresh taste and heart-healthy benefits of shrimp. —Sarah Hummel, Moon Township, Pennsylvania
I found something similar to this years ago and have recently added my own spin. Here’s the outcome: an easy, cheesy meal your family can't get enough of. We don't have to tell them it's healthy. —Deborah Williams, Peoria, Arizona
his light and spicy shrimp dish comes together easily. My favorite pasta to use is capellini, but angel hair works fine if it isn’t available. —Thomas Faglon, Somerset, New Jersey
This quick entree will instantly transport you to the Southwest. Salsa plays lively counterpoint to the juicy pineapple-sweetened pork chops.—Lisa Varner, El Paso, Texas
I like to include seafood in our weekly dinner rotation but don't want to bother with anything complicated (and it had better taste good or the family will riot). This herbed fish does the trick. —Trisha Kruse, Eagle, Idaho
The inspiration for this recipe came from the charbroiled chicken skewers I used to enjoy while strolling along Calle Ocho in Miami on Sunday afternoons. Feel free to garnish them with sesame seeds or spritz them with fresh lime juice. —Wolfgang Hanau, West Palm Beach, Florida
Jacqueline is a blogger and writer, passionate about sharing the latest in helpful tips and trends in food and cooking. In her spare time, you’ll find her trying new restaurants and experimenting in the kitchen.