Whole30 Shopping List: Everything You Need

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Whole30 Shopping List: Foods

Whole30 can be as simple as you want it to be. Despite the huge collection of amazing Whole30 recipes, you don’t need to make it complicated if you don’t want to. Your Whole30 grocery list can be as simple as:

  • Meat
  • Fruit
  • Vegetables

Still, we won’t leave you hanging. Here’s a more comprehensive Whole30 shopping list. Feeling lost and have no idea what Whole30 is? Check out our explanation of the Whole30 diet.

Protein (aka Meat and Eggs)

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You’ll be eating massive amounts of protein during Whole30, so it’s time to stock up!

  • Grass-Fed Beef
  • Organic/Pastured Chicken and Pork
  • Wild-Caught Fish

Avoid: Commercially raised processed meats are not permitted (no bacon, sausage, or deli meats – unless you can find the rare Whole30 compliant bacon or compliant sausage).

Do I Have to Buy Organic? In an ideal world, you’ll purchase grass-fed, organic, and pastured meat. If you can’t afford it, no worries – just buy the leanest cuts you can and trim the fat and skin before eating. Want to know more about why organic, pastured meat is worth the price tag? Read about it here.

Where To Get It: Your best bet for finding organic, grass-fed meat will be natural grocery stores like Whole Foods, although today even regular grocery stores often have a grass-fed and organic section. You can also try visiting a local butcher for fresh, natural cuts of meat. If you can’t find meat that meats a match near you, you can actually order grass-fed beef online.

Vegetables

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Veggies are tasty and good for you! Good thing, because you’ll be eating a lot of them. Aim for local and seasonal veggies, which will be the most affordable (with more nutrients too).

Remember, frozen veggies are a solid option.They often cost less, can keep for longer in the freezer, and sometimes are more nutritious than fresh produce counterparts.

While frozen vegetables are flash-frozen right after being harvested, regular fresh grocery produce spends days (or longer) in cooler trucks being shipped to grocery stores, making them, oddly enough, not as fresh as the frozen stuff.

Should you go organic? Whole30 notes that it’s more important to spend your budget on organic meats over organic produce. One easy way to decide if you should go organic on produce is to consider the peel. If you peel it (or don’t eat the skin), organic isn’t as much a priority (the skin helps keep out pesticides).

Whole30 also has a seasonal guide on buying fresh produce, showing which produce is “clean” (no need for organic) and which is “dirty” (better to buy organic when possible).

Note: All veggies are allowed on Whole30 except corn, peas, and lima beans! Some vegetable suggestions from my personal favorites for the Whole30 food list include:

  • Broccoli
  • Brussels Sprouts
  • Butternut Squash (try it with this butternut squash lasagna recipe)
  • Spaghetti Squash (great for imitation noodles)
  • Carrots
  • Cauliflower (perfect for cauliflower rice)
  • Eggplant
  • Kale
  • Lettuce (for salads of course)
  • Mushrooms
  • Onion
  • Potatoes (yup, they’re allowed)
  • Sweet Potatoes
  • Spinach
  • Summer Squash
  • Tomatoes
  • Zucchini

Fruit

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When it comes to fruit, organic and/or local fruits are best. Frozen fruit is a fine second option, so go ahead and browse the frozen aisles.

If you have a sugar addiction like me, don’t be afraid to stock up on fruit as a sweet-tooth substitute. All fruit is good to go on Whole30. Some of my favorites are:

  • Apples
  • Berries
  • Bananas
  • Cherries (these are my favorite Whole30 desert)
  • Figs (grab a pack of Trader Joe’s Turkish Figs – they taste just like Fig Newtons!)
  • Dates (chopped dates with kale makes for a great side dish)
  • Grapes
  • Grapefruit (great with morning eggs)
  • Lemons and Limes (you’ll find them a lot in recipes)
  • Pineapple

Where To Get It: Again, natural grocers will be a great choice for finding healthy produce. Also check out your local farmers markets.

Fats

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Good fats are another important component of your Whole30 shopping list. Healthy fats will keep you full and will serve as a base for your Whole30 meals. Some popular Whole30 healthy fats include:

  • Coconut milk
  • Almond butter
  • Avocados
  • Coconut Oil
  • Olive Oil
  • Organic ghee
  • Raw nuts

With your nuts and trail-mixes, be sure to check your labels! You’d be shocked at how many naughty additives and sugars are slipped into nut packs!

Additional Whole30 Food List Resources: In addition to this handy Whole30 grocery list, be sure to check out the official Whole30 shopping list you can print and use at the grocery store. If you’re looking for some guidance on recipes, you may also want to consider checking out some of the amazing Whole30 meal planning guides that you can find scattered across the web.

Pro Tip: Already dreading the trip to the supermarket to stock up on supplies? You might want to consider trying a grocery delivery service like Instacart – they do your grocery shopping for you and deliver the goods to your doorstep. What’s really cool is that they’ll do shopping trips at a variety of grocery stores, including Whole Foods! If you’re interested in trying it, this link should get you $10 off.

Whole30 Shopping List: Bonus Items

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If you’re looking to cook some great Whole30-friendly dishes, you may want to make a point to pick up these ingredients, which are common in the most popular Whole30 recipes:

  • Coconut Oil. We talked about this earlier, but it’s worth spending a few more words on. Coconut oil is the most prominent ingredient in Whole30 recipes – you’ll find it listed absolutely everywhere. It’s a tasty, healthy cooking oil Whole30 folks can’t get enough of! You’ll definitely need to include this on your Whole30 shopping list.
  • Fruit Juice. 100% juice is allowed on Whole30, specifically for using in cooking to sweeten a dish.
  • Ghee. This is another ingredient you’ll see everywhere for Whole30 recipes. Ghee is clarified butter, which is basically butter without the milk solids.
  • Almond/Coconut Flour. Great for breading your meats or for thickening sauces. Use coconut flour with this buffalo chicken fingers recipe which is one of my favorite Whole30 recipes!
  • Apple Cider Vinegar. Apple cider vinegar is an ingredient for many sauces and salad dressing recipes. White, red wine, balsamic, and rice vinegar are OK too.
  • Botanical Extracts. Almond, vanilla, lemon, and lavender extracts are all allowed on Whole30.
  • Mustard. Mustard is one of the few toppings you can buy safely at the store (still, make sure to check the labels). It’s good to have handy for burger nights.
  • Coconut Aminos: Used in many tasty recipes for sauces. If you’re lucky you’ll find it at a health food store, or you can grab it online.

Whole30 Weapons: Cooking Tools For Your Arsenal

wholeessentials
  • Julienne Peeler or Spiralizer. Julienne peelers or spiralizers are must-haves for creating veggie noodles. Veggie noodles are a main component of many Whole30 recipes, and it’s no wonder. Have you ever tried zucchini noodles? They’re the best!

Interested in grabbing your own? We recommend this Julienne Peeler from Precision Kitchenware or this Spiralizer from Paderno World Cuisine.

  • Blender. Use your blender to blend frozen strawberries, frozen bananas, or other fruit for the next best thing to ice cream. OK, it’s definitely not ice cream, but you’ll still love it. Be sure to use it with Paleo Leap’s recipe for Banana Ice Cream (just don’t add any chocolate bits).

Our top pick goes to the functional and affordable Hamilton Beach blender.

  • Food Processor. A food processor will help you make tasty Whole30 compliant sauces, pesto, homemade mayo etc. It’s also handy for making cauliflower rice. Speaking of cauliflower rice, whip out that food processor and try this Indian Pineapple Cauliflower Rice recipe from Stupid Easy Paleo.

We recommend the Cuisinart Mini-Prep Food Processor for starting out (it’s also great when you’re short on kitchen space). If you do a ton of food processing and cooking, go with the upgraded and more powerful Cusinart Pro Food Processor.

We recommend grabbing this Programmable Crock Pot – you can pre-program when to turn off the heat, allowing for hassle-free slow cooking.

  • Salad Spinner. You’ll likely be munching on quite a few salads during your Whole30 experience, and a salad spinner makes the veggie cleaning go by that much quicker.

Snatch the OXO Good Grips Salad Spinner – it makes cleaning veggies (and fruit) a ton easier, encouraging you to eat more greens.

That wraps up our Whole30 shopping list – is there anything we’re missing? Share your favorite Whole30 grocery items and must-have foods in the comments section below

More Good Reads

249 thoughts on “Whole30 Shopping List: Everything You Need”

  1. Now that I have “hit the reset” a couple of times I’m being very label conscious and leery of things that are questionable. Last night I had a sweet urge and decided to satisfy it with a 1/4 cup of raisins. Is that a good alternative to the candy that I would normally have. Thank you.

    Reply
    • I’ve been trying to do the same Ken – substituting fruit for candy and chocolate is a great habit to get into!

      Reply
  2. Thank you for getting specific, especially with the proteins. It’s hard to believe how different one piece of chicken can be from another. This is a really great outline of what to eat and so incredibly helpful!

    Reply
  3. When trying to avoid sugar, I sometimes take black coffee and blend it with coconut butter. Is this allowed on the Whole30?

    Reply
  4. 1. Are the following OK for Whole30:
    Unsweetened Almond milk?
    Artichoke hearts?

    2. How long should the blender take to emulsify the homemade mayonnaise?

    Thanks!

    Reply
    • Hi Jim – in our article covering all things almond milk (for Whole30), we note that many store brands are NOT compliant. It’s best to make your own almond milk, or grab a compliant brand with no carrageenan, like New Barn or MALK.

      Artichoke hearts (in a jar, I’m assuming) will depend on ingredients. No preservatives are allowed, but common ingredients like vinegar and even sunflower oil are OK (sunflower oil isn’t ideal, but allowable).

      For the mayo, you really want to pour the oil as slowly as possible. After that, you blend until it reaches an appropriate fluffy texture. You can check out our article for more info on making Whole30 mayonnaise.

      Reply
    • Hi Kat – while I don’t know the specifics of monk fruit, I’m going to say probably not. Whole30 is all about weaning yourself off of sweeteners – even natural ones like honey. I’m guessing a monk fruit sweetener – even if it’s technically compliant – would be categorized as SWYPO.

      Reply
    • Almond butter is fine – just make sure to check ingredients. Ideally you want the only ingredient to be almonds. I’ve seen brands that list ingredients as almonds and palm oil, which is fine.

      Reply
    • They are OK, but be very careful about ingredients, as many have added sugar, which is a no. Also be wary of “vegetable oil” as an ingredient, as it could be corn or soybean oil, which are not allowed. If the label says the specific kind of oil it is made with, and the oil is compliant, you should be OK. Also, no sulfates are allowed, so avoid any with sulfates listed in the ingredients.

      However, with items like dried fruit, moderation is essential. It’s important to not be using raisins and dried fruit as a substitute to cure your sweet tooth craving. Instead, just use very minimally (ex. sprinkling on a salad) or, ideally, only in cooking.

      Reply
    • Hi Mary Anne – many dried fruits are compliant (dried apricots, dried apples, dried mango, etc) but you still need to read your labels, as many dried fruits have added sugar or bad preservatives (like sulfites). I always stock up at Trader Joe’s – they have a good selection of compliant dried fruit.

      Reply
  5. What brand do you recommend for coconut milk in a can?
    Also I make a naan gf bread with canned coconut milk, almond flour, and coconut flour with garlic salt and pepper is this allowed?

    Reply
    • Hey Stacy – we actually just published a new piece all about where to find compliant coconut milk! Thai Kitchen is a common compliant brand, as is Native Forest, and Trader Joe’s coconut milk.

      As far as the naan bread (which sounds amazing BTW), those ingredients are compliant, but any kind of bread is definitely SWYPO and technically not allowed on Whole30. :/

      Reply
  6. What about sauces for meats? I didn’t see anything mentioned about whether they are banned or not. Like what ingredients are ok and what are not? Thanks

    Reply
    • Hi Milly – most sauces contain sugar, which is always out. You can make your own compliant sauces, or look for some in stores (just make sure to double check ingredients as always). Many varieties of mustard are compliant.

      Reply
    • Flax meal/seeds, sunflower seeds, and chia seeds are all compliant, but not the ideal choice for nuts because of their fat profile. Just consume in limited quantities, ideally as a garnish and not as a snack.

      Reply
  7. I use a plant based unflavored protein powder in my smoothies, how can I tell is that is approved? Also, are nutpods approved for my coffee?

    Reply
    • Nutpods are fine – they are actually officially endorsed by Whole30. Protein powder as a whole is not allowed on Whole30, as it stands against the Whole30 concept of eating real, whole foods – not stripped down substitutes! Hope that helps.

      Reply
  8. An air fryer is another great tool. Don’t let the name fool you. It doesn’t actually “fry” food. It circulates hot air so that your food comes out crispy on the outside and cooked evenly. It’s the only way I cook chicken now. Also great for sweet potatoes. No oil is required but sometimes I’ll use a little coconut oil for flavor.

    Reply
  9. Hi there. Can I have Almond milk in my coffee. I cannot go without coffee or with black coffee for 30 days! I did not see Almond milk on the list. Thank you!

    Reply
    • Hi Romena – you can have compliant almond milk, but be aware that most brands of almond milk in grocery stores are NOT compliant, so check your ingredients! On the other hand, you can also make DIY almond milk. We cover how to do that, plus what almond milk brands are allowed, in this article.

      You might also want to consider Nut Pods if you’re just looking for something to add to your coffee. We talk a lot about compliant coffee additives here!

      Reply
    • Jello is definitely not Whole30-compliant, sugar free or not! There’s no way jello ingredients are compliant. Geltain, Disodium Phosphate, Maltodextrin, and Aspartame are a few ingredients in Jello, none of which are compliant. An easy rule is, if it sounds weird and you’re not sure what it is, it’s not a compliant ingredient!

      Reply
  10. I am just starting. Two questions. Are Brazilian nuts OK? How many a day can I have? Also, how much fruit is allowed a day? I love apples, oranges, grapefruit, frozen cherries. Thanks!

    Reply
    • Brazilian nuts are fine. Official Whole30 suggestion by Melissa is 2 servings of fruit per day, as part of meal (not treated as dessert). There is some flexibility though – it’s not a hard and fast rule.

      Reply
    • It really depends on the ingredients. Natural flavors may be ok, but avoid artificial ones. Also, they can’t contain sugar or malt vinegar. Naturally occurring sulfite are ok, but if it doesn’t say naturally occurring, it’s out.

      Reply
  11. when did the good old regular white potato become compliant on whole 30 and why? I’m really excited about being able to eat a baked potato with my homemade ghee! 🙂

    Reply
  12. will flax seed oil be added to acceptable oils? If I am able to eat potatoes again, I like it on my potatoes as it has a slight nutty flavor.

    Reply
    • Flax seed oil is allowed, but not an ideal. Basically, it’s not a problem, but it’s good to understand why it’s not an ideal choice. Here’s what Tom Denham, a moderator at the Whole30 Forum has to say – “Seed oils make you less healthy because they are high in omega6 fatty acids and most of us are already overdosing on omega6s and need to raise our omega3s to compensate. Not to mention that the heat with which they are used may make them worse in real life than they are in the laboratory.” You can read more here: http://forum.whole30.com/topic/6654-terra-chips-and-flax-seed-oil/

      Reply
  13. I am confused on the sugar??? Most items that we purchase from the compliant list ie: red gold canned tomatoes, raw nuts, etc….they all have 1 or 2 grams of sugar??? We are so confused about this. Does it have to say 0 sugar in order for us to eat it?? I really want to get the right items so that I will be able to reset my metabolism. Please help clarify……

    Reply
    • Ok, so, you want to worry less about the nutrition label and more about the ingredient list. Nutritional facts show all sugar in an item – including sugar that is naturally occurring in produce like fruit. Something can have 2grams of sugar and be compliant, as it could be naturally occurring sugar, like what’s in tomatoes. You really want to be looking at ingredient list, because you’re looking to avoid added sugar and sweeteners. For further reading: http://forum.whole30.com/topic/19040-nutritional-label-vs-ingredients-list-sugar/

      Reply
  14. Hi! I just wanted to say thank you for making this available. I’ve been dealing with stomach , sleep, and psoriasis issues for years! I think this is really going to be helpful. I’m excited to start this off today

    Reply
    • You’re very welcome! A lot of people are really happy with the changes their body goes through on Whole30. Best of luck, and let us know how it goes. We’re rooting for you!

      Reply
  15. Is there a wider variety of veggies?? Some of those I don’t like or eat like Brussel sprouts and spaghetti/butternut squash!!

    Bell peppers allowed?? I love them!!

    Reply
  16. You have to be a saint to keep answering the same questions over & over- like “Can I eat green beans?” Anyway this Whole 30 eating style sounds easy and delicious– if people just READ the info! Thanks!!

    Reply
  17. I am super excited to do the whole30. I have been having terrible issues with weight gain and not being able to lose weight and my hair thinning and the list goes on and on and the doctor told me it’s not my thyroid so they couldn’t help me…..so I’m gonna give this a whirl and reset my body!!!!! Hope it helps

    Reply
  18. If nuts are allowed, why is peanut butter not on the list? I only buy it with Peanuts as the only ingredient! Thanks, Wendy

    Reply
  19. Thank you for tirelessly answering so many of our questions!

    I’ve got another one, if I cook a curry, with coconut oil, all the spices, chicken and dried apricot for sweetness, is that alright?

    Reply
    • Happy to help Cynthia! Yeah, that should be fine, just watch out with the apricots- make sure they don’t have any added sugar or sulfur dioxide (and most I have seen do – so double check)!

      Reply
  20. Can we have whey protein or plant based preworkout? Also I have isagenix meal replacement shakes, can I have those on the whole30?

    Reply
    • No. Whole30 is all about eating whole foods. Meal replacement shakes go against the core philosophy of Whole30. Same w protein mixes and powders.

      Reply
  21. If you are allergic to milk is Ghee okay to eat. I’ve been using Smart balance which is milk free will that be okay?

    Reply
  22. I know eggs should be on the shopping list- so eggs I bought.

    how about spray oils, olive oil in particular in a spray can?? Cant get back to the different chicken?? and I saw something for thickening and I can’t find it again. sorry. Newbe here.

    Reply
    • Any aerosol sprays are not allowed, due to the nasty ingredients and gases used to make them. However, you can put olive oil in a sprayer – they have olive oil misters at many cooking stores.

      I’m afraid I don’t understand your question about chicken.

      Reply
  23. I am just starting on this Whole30, very excited. I recently had Afib issues with my heart. I think I am safe doing this Whole30 eating plan. The doctor said if it comes out of the ground I can have it. This sounds the Whole30 plan is what I need. they said eat chicken lean meats and veggies……Your thoughts!!

    Reply
    • Yup, lean meats and veggies are the way to go! Even meats that are a bit fattier like bacon are fine if you kind find compliant varieties (no sugar, no nitrates, etc)

      Reply
  24. No coffee for the first 30 days is that correct?
    I use what is called Coffee Booster for my coffee, 1 pck Stevia and a little half & half will this be ok …. I guess if not coffee for the first 30 days I can live without… I guess 🙂

    Reply
    • Hi Marcia. No, you actually CAN have coffee during Whole30, even the first 30 days. However, you can’t add any dairy or sweeteners. That means no stevia and no half and half. However, you can add coconut milk or almond milk (beware though that compliant almond milk is hard to find and expensive). We have all the details on our Whole30 coffee guide. Good luck! Lots of folks make the transition to black coffee during Whole30 and are surprised to find they don’t mind it!

      Reply
  25. StartStarting my third round of Whole 30. Every round teaches me a little m more about myself and my personal triggers. Kate Greene

    Reply
  26. A smoothie seems to fulfill the longing for the taste of something sweet. Is this allowed if I ask that it be made without sugar or artificial sweeteners?

    Reply
    • Compliant smoothies are OK but not really encouraged as it’s suggested that you eat your meals rather than drink them. You’re better off cutting those sugar cravings off rather than feeding them, as defeating your sugar dragon is a bit part of Whole30!

      Reply
  27. the printable whole 30 shopping list is NOT good! it misses many things you need, want and can have like organic ghee, coconut milk, coconut oil, olive oil, raw nuts and does not deal at all with whether there are any condiments or salad dressings or spices you can buy!!!

    Reply
    • Anything high in fat. Avocado, nuts, olives are your friend!
      Check on the portion size reccomendations in the book or on the website.

      Reply
  28. While I agree with all your comments, the blending of frozen fruits to make “Ice Cream” is SWYPO. For those who are not familiar with Whole30, SWYPO is “Sex with your pants on”. You’re trying to satisfy the underlying NEED for dessert with something allowed on the program. All this does is feed your dessert craving / sugar addiction allowing it to resurface once you are done with the program. If you are going to eat fruits they should not be used as a snack and most certainly not as a “dessert”. They should be eaten in there natural state as a PART of your meal. I know I sound like a kill joy, but Whole30 is not a diet, it’s a lifestyle change that forces you to take a step back and truly view your entire relationship with food and what you use it for.

    Reply
    • Very true TeddyMac, thank you for reminding us of that. Smoothies are certainly a grey-zone item but not off limits – the official Whole30 recipe books and blog feature plenty of smoothie recipes. However, suggesting that folks use smoothies to imitate ice cream is certainly a no-go. We’ll correct our language in this shopping list ASAP.

      Reply
      • it also says to NOT have more than 2 servings of fruit per day. Your grocery list makes it seem like you can have endless fruit as a substitute to sugar…. please reread the book if you are going to promote it!

        Reply
        • You aren’t expected to buy everything on the grocery list, these are ideas to get you started! And you could still buy all this fruit and have two fruit servings a day 😉

          Reply

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