Today we’re giving you the whole scoop on Whole30® with a shopping guide that’ll help you sail through your month—without feeling deprived. We’ll cover everything from pantry staples like coffee creamer and marinades to all the fresh fruits and veggies you’ll need to pick up at the market.
What Is Whole30?
The Whole30 diet works by eliminating some commonly problematic foods (like beans and dairy) and then reintroduces them after 30 days to see how your body responds. As anyone who has completed a Whole30 month can attest, paying attention to what you eat is an important part of it. But Whole30 is also about the journey of getting to know what works for you to feel your best.
Whole30 foods to avoid
Before you start meal planning, make sure to avoid any of the following:
- Added sugar or artificial sweeteners
Whole30 foods to eat
While you’re eating Whole30, load up your plate with:
- High-quality meat and seafood
- Nuts and seeds
- Some oils (like EVOO and ghee)
Whole30 Basics Shopping List
Now it’s time to strategize. Here’s our list of go-to pantry staples that’ll help make it easy to stay compliant for the next 30 days. Watch the video of Whole30 founder Melissa Hartwig Urban for even more tips!
Thanks to brands like Primal Kitchen, you don’t have to give up your favorite condiments—just be sure to swap out conventional mayos and marinades for compliant options.
Instead of canola oil, this favorite spread is made with avocado oil, plus organic eggs, rosemary extract, and a touch of vinegar.
This organic ketchup is sweetened with dates and delivers only 1 gram of sugar per serving. Kids and adults will both love the taste for Whole30 dinners, or any time.
Whole30 Sauces and Marinades
Amp up mealtimes with sauces and seasonings that’ll give your Whole30 month extra flavor.
From fish to veggies, marinate your main ingredients before they head to the grill or oven. This option is free from soy, dairy, oil, artificial preservatives, and added sugar.
This zesty, Mediterranean-inspired marinade from Primal Kitchen features balsamic vinegar, pepper, onion powder, and oregano. Use it to take basic chicken breasts to new heights.
Fire up your tastebuds with this seasoning blend made with ancho chili powder, paprika, celery seed, and more.
Sauté a medley of vegetables (try carrots and zucchini) with this vibrant yellow curry, then serve it on top of cauliflower rice to stay Whole30-compliant.
If peanuts aren’t your jam, try almonds. This sauce blends nuts with red curry paste, tamarind juice, and coconut milk for unbeatable Thai flavor.
Give your dishes a splash of umami flavor without the wheat or soy. Made from the organic sap of coconut trees, this sauce is a little bit salty and a little bit sweet.
Yes, you can still get your caffeine fix when following a Whole30 diet. Just be sure to swap out your dairy-based creamer for one of these options.
Whole30 founder Melissa Hartwig Urban says you can go from “Whole30 ho-hum to Whole30 overjoyed” with your morning buzz. This luscious creamer is made with hazelnuts, coconut cream, and purified water for the perfect java pairing.
Whole30 Cooking Oils
Keep one of these oils handy to instantly elevate your meals.
Your salad dressings will never be the same when you whisk them with this rich avocado oil made from California-grown fruit. The oil is minimally processed to keep nutrients and aromas intact.
Is there anything coconut oil can’t do? This jar is made from sustainably harvested coconuts from the Philippines, and is fair trade and non-GMO, too. Use it to sauté fresh veggies, power up your cup of joe, or make a marinade.
Whole30 Protein Sources
Keep your appetite steady by making sure you’re enjoying protein on the daily.
Tuna is a great Whole30® staple, and this 5-ounce can is an easy way to add some protein to your brown bag lunch or post-workout snack.
Get Whole30 fuel on the go with these bars. They deliver 7 grams of protein, plus an aromatic spice blend of coriander, cayenne, cinnamon, and clove.
This savory broth is made by simmering organic chicken bones with filtered water, herbs, spices, and organic veggies. You can sip it as-is, or use it to infuse sauces and stews.
10 Easy Whole30 Recipes
These recipes are so delicious (and easy) we bet they’ll become family favorites long after your Whole30 month comes to an end.
Start your day right with this quick scramble. Mediterranean ingredients like fresh zucchini, basil, and cherry tomatoes are a perfect trio.
Don’t be intimidated by this elegant dish—it’s easy to whip up on a weeknight. Wild-caught cod is poached in a rich coconut milk broth infused with lemongrass, ginger, and lime.
This pressure cooker recipe will be an instant winner in your house. Bold spices like paprika, cumin, and cayenne season the pork, which cooks until it’s fork tender.
The classic French version of this recipe involves steak and cream, but author Mark Bittman lightens things up with coconut milk and mushrooms.
Sheet pan dinners make weeknights extra easy. Just toss shrimp and broccoli with sesame oil and red pepper flakes for a light yet satisfying main course.
Muffins might be off the menu, but that doesn’t mean your muffin tin has to be off limits. Try this make-ahead lunch featuring ground chicken wrapped in bacon.
Another Instant Pot recipe to the rescue! Dinner will cook itself when you add chicken thighs, spices, and apple cider vinegar to your pressure cooker. Serve it up alongside cauliflower rice and get ready to dig in.
Cozy up with a bowl of comforting chicken chili, Whole30-style. Coconut cream makes it extra smooth, and the recipe is perfect for freezing if you want to get ahead on meal prep.
Meatloaf doesn’t have to be heavy, and this Whole30 recipe proves it. Ground beef gets mixed with onion, parsley, chili flakes, and mushrooms for a hearty dinner.
The spicy taco sauce is what makes this veggie filling extra special. Whip it up in under 30 minutes for a dish everyone will love.