The Guide to Eating and Cooking Clean on The Whole30 Plan

Transform your body in one month with Whole30, the nutritional reset plan that’s gone viral online.

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What Is the Whole30 Eating Plan? (2:45)

The Whole30 program is simple and it works! During these 30 days eat whole foods and eliminate sugars, grains, legumes, dairy and alcohol from your diet; and avoid weighing and measuring yourself. Try these recipes and follow these strategies to help you along the way.

Eat Foods With “Satiety Breaks”

“Satiety breaks" – like protein and fat – are found in foods like meat, eggs and fish. They help you lose weight and control your blood sugar.

Find New Sources of Sweet

Drink rooibos tea if you crave something sweet. It’s naturally decaf and rich in flavor, so it helps break your after-dinner sweet treat habit in a satisfying and healthier way.

Find the Right Balance of Fats

Choose at least one source of fat per meal. Plain old butter is not allowed because of its milk proteins. Instead, choose clarified butter (also known as ghee when you buy it in stores). It’s easy to make–melt the butter on low temperature so that the fat and milk solids separate, then filter out the milk solids. Clarified milk doesn’t need to be refrigerated, so it will last you a long time.

Avoid inflammatory fats like seeds, seed oils, peanuts, corn, sesame, certain nuts and nut butters.

More: The Anti-Inflammatory Grocery List 

Roast Your Vegetables

One of the easiest ways to cook vegetables is to roast them. The roasting process causes vegetables like asparagus and squash to caramelize and sweeten. Wash, cut, and prep your vegetables before patting them dry and spreading them on a parchment-lined baking sheet. For every two cups of veggies, add about one tablespoon of your preferred fat, such as olive or coconut oil, on top. Roast the vegetables at 400°F for 10-45 minutes or until golden brown. Roasted vegetables can keep for up to a week and still taste great in leftovers. Try roasted veggies as a side dish for dinner and then add them to your breakfast omelet the next morning.

Buy Ground Protein

Almost any protein is available ground and if it’s not readily on display at your local supermarket, you can ask the butcher to grind up your favorite meat for you. Add variety to your Whole30 recipes by swapping in ground beef, bison, chicken, lamb, or turkey. Ground meats cook easily and quickly – just cook until the meat has changed colors completely and fully browned. Even if you overcook ground meat, it’ll still taste good.

More: Whole30 Ground Meat

 

Stock Up on Spice Blends

Save time and money by using spice blends. Unless you’re a seasoned cook, you might not know which spices go well together and buying multiple bottles of spices adds up when you only use a little bit at a time. Pre-blended spices take the guesswork out of your cooking and feature popular flavors from various cuisines, including Italian and Mexican cuisine. Not sure where to start? Look for a BBQ spice blend, with ingredients such as chili powder, garlic powder, onion powder, paprika, salt, and pepper. Sprinkle on top of kale leaves to make homemade kale chips.