7 Days Whole30 Diet, Guidelines and Benefits — Plus Recipes and Shopping List

If you are on Instagram, you have probably come across hundreds of posts about the Whole30 eating plan in the last year. This program has gained popularity in recent years. The whole30 eating plan is an eating program that encourages followers to cut sugar, alcohol, legumes, dairy, and grains for 30 days straight. Whether you are looking to drop some pounds, get over your sugar addiction, or just regain your overall health, the whole30 is a great place to start.

What is the Whole30 program?

This is a restrictive dietary program that strips out all foods that have a weak impact on your health both physically and psychologically. This program was developed by New York Times Best Selling Authors Dallas and Melissa Hartwig. The Whole30 program believes that sugars, alcohol grains, legume, and dairy foods should be eliminated from your diet and replaced with wholesome, natural ingredients, mainly vegetables, fruits, healthy fats, and protein.

The whole idea behind the program is to eliminate and then reintroduce these foods back into your diet so that you can better understand what you eat affects you. It promises to change your life in 30 days by resetting your habits, health, and relationship with food. 88% of the people who have completed the program say that it helped change their lives for the better. Here is a Whole30 food list of foods you can eat during the program;

  • Vegetables
  • Meat
  • Eggs
  • Some fruits
  • Seafood
  • Healthy fats (nuts, seeds, oils)

The Whole30 guidelines that you need to follow for successful results:

Have a partner: Although you might have pretty strong willpower, 30 days is quite a long time, and sometimes Chinese food just sounds way better than cooking. Although you can stick to the program on your own, having a partner throughout this journey will help keep you accountable as well as kick the cravings for junk.

Get creative with your meals: When undertaking the Whole30 program, flavorful meals make all the difference. You should know that when working within strict guidelines, having savory foods leave you feeling more satisfied.

Plan: Just because you are on a strict diet does not mean the end of your social life. You can still go out and enjoy dinner with friends. All you need to do is look at the menu ahead of time and find a healthy whole-meal option such as a savory omelet stuffed with veggies.

Meal prep: When undertaking this program, you need to think about your meals in advance. You also need to do some grocery shopping. Stock your fridge with a variety of veggies, fruits, and easy to prepare meals to reduce your chances of going off track. Preferably, cook your meals during the weekend, such as Sunday afternoon for the week.

Here is a seven day Whole30 meal plan


Day Breakfast Lunch Dinner
Day 1 Fried Eggs and Veggies Chicken in a lettuce wrap with meatball soup Baked potatoes, egg drop soup, roasted veggies


Day 2 Scrambled eggs, 1/2 bell pepper, Bacon Tuna and white bean salad


Broiled Ginger-lime chicken, cauliflower rice, leafy green salad
Day 3 Apple with peanut butter smoothie


Spiced tofu, chicken, peas and kale salads Vegetarian Thai red curry, leafy green salad, lime juice


Day 4 Vegan smoothie bowl Curried Chicken Salad Taco lettuce, crispy sweet potatoes, cabbage slaw


Day 5 Pork and Pear Breakfast Stack


Mexican pasta with creamy avocado dressing Coriander and lemon crusted salmon, poached egg, shaved asparagus, poached egg salad
Day 6 2 Eggs, Chicken Apple Sausage, Mixed Berries, Green Tea Grilled chicken, Salad jar kale, Radish Cherry Tomato, Shredded Carrots Fish with Coconut shallot sauce
Day 7 Fried Eggs and Bacon Turkey Breast, Lettuce Wrap Grilled chicken breast, grilled veggie salad


The benefits of following the Whole30

Once you complete the Whole30 program, you will notice that the benefits outweigh the challenges. You will have a new understanding and respect for your body and newfound control over the food you eat. You will also get to enjoy better whole30 weight loss results. Here are some of the benefits you should expect from this life-changing program:

  1. Flawless skin
  2. Whiter eyes
  3. Boundless energy
  4. Better restorative sleep
  5. A better understanding of how certain foods affect you
  6. A clearer mind
  7. You might also feel deflated and debloated

Whole30 recipes

whole30 recipes

  • Recipe #1: The Pork n’ Pear breakfast stack

This is a tremendous whole30 breakfast idea. The savory pork with sweet pear flavor breakfast is filling and tastes fantastic.

Ingredients for Pork sausage (8 patties)

Ground pork – 1 pounds

Sage – tbsp

Marjoram – teaspoon

Crushed red pepper – 1/8 teaspoon

Salt – 1 teaspoon

Pepper – teaspoon

Ground cloves – a pinch


Mix all the ingredients to form patties

  • Recipe #2 Curried Chicken Salad


Olive oil

1/3 cup dry white wine

3 whole chicken breasts

Freshly ground black pepper

Kosher salt

1 cup mayonnaise

3 tablespoons curry powder

¼ cup raisins,

¼ cup chutney

¼ cup chopped scallions

1 cup whole roasted chews


Start by preheating your oven to 350 degrees F.

Rub the olive oil on the chicken breast and place them on a sheet pan

Sprinkle salt and pepper liberally and then roast 35 to 40 minutes

Set aside until crisp enough to handle

Remove the meat from the bones and discard the skin

Dice the chicken into large bite-size pieces

For the dressing;

Mix the wine chutney, mayonnaise, curry powder, 1 teaspoons of salt in a bowl in a food processor until smooth

Mix the chicken and the dressing to moisten thoroughly

Add the scallions, raisins, and celery and mix well

Refrigerate it for a few hours to allow the flavors to blend

Add the cashews and then serve at room temperature

  • Recipe #3: Sheet Pan Chicken served with Sage and Red Potatoes

Now, this meal can feel like a little miracle. All you need to do is throw everything in one pan, put it in the oven and Voila! A sumptuous meal.


3 tablespoon olive oil

2 trimmed and cut scallions

teaspoons freshly ground black pepper

2 teaspoons kosher salt

20 coarsely chopped fresh sage leaves

1 bunch of fresh thyme

4 chicken thighs

1 pound red potatoes (halved)


  • Preheat your oven to 375 degrees F
  • Coat your rimmed baking sheet with 2 tablespoons of oil
  • Arrange the chopped scallions over half of the empty baking sheet and sprinkle sage
  • Sprinkle some salt and pepper on both sides of the chicken and place them on top of the scallions skin side up
  • Spread the thyme on the other half of the baking sheet and place the potatoes on top in a single layer
  • Sprinkle with salt and pepper
  • Drizzle 1 tablespoon of oil over the potatoes and chicken
  • Roast for 30 to 35 minutes until the chicken is cooked through
  • Remove the baking sheet and increase temperature to broil
  • Finally, cover the potatoes with an aluminum foil and return them to the oven
  • Let it boil until the skin of the chicken turns browns and crisps
  • Serve immediately


Although this program may prove difficult in the beginning, it can positively change your life if you give it a try and follow its guidelines to the end. You will see astounding results in unexpected areas and walk out with a newfound sense of love for your body. The Whole30 program presents an excellent option for you if you are looking to give yourself a proper reset as well as discover what effect the different foods have on your body. And this way, you can make more informed choices in the future.




Author: admin