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:
Want more guidance? We won’t leave you hanging. Below is a much more comprehensive Whole30 shopping list.
Feeling lost and have no idea what Whole30 is? Check out our explanation of the Whole30 diet if you need to brush up on the program rules. For those in the know, let’s move on and dive into the details.
Part 1: Protein (aka Meat and Eggs)
You’ll be eating massive amounts of protein during Whole30, so it’s time to stock up! The Whole30 program centers around nutrient-dense foods, so healthy proteins are a large component.
Popular compliant proteins include:
- Grass-fed beef
- Organic, pastured-fed chicken
- Organic, pasture-fed pork
- Turkey breast or ground turkey
- Wild-caught Fish
- Other seafood (shrimp, scallops clams, etc)
Avoid: Commercially raised processed meats are not permitted (no bacon, sausage, or deli meats – unless you can find the rare Whole30 compliant bacon or Whole30-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 why grass-fed beef is recommended on Whole30 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.
Part 2: Vegetables
Veggies are tasty and good for you! Good thing, because you’ll be eating a lot of them on the Whole30 diet. In fact, when imagining your perfect meal portions for Whole30, you’ll want greens making up a significant amount of your plate space.
Since grains are off-limits for Whole30, you’ll be getting most of your daily fiber from vegetables. Aim for local and seasonal veggies, which will be the most affordable (with more nutrients too).
Remember, while most us gravitate towards the fresh stuff, frozen veggies are a solid option, especially if you’re trying to do Whole30 on a budget. Frozen vegetables 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:
- Brussels Sprouts
- Butternut Squash (try it with this butternut squash lasagna recipe)
- Spaghetti Squash (great for imitation noodles)
- Cauliflower (perfect for cauliflower rice)
- Lettuce (for salads of course)
- Potatoes (yup, they’re allowed)
- Sweet Potatoes
- Summer Squash
Part 3: Fruit
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 since all fruit is good to go on Whole30.
Some of my favorites are:
- 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)
- Grapefruit (great with morning eggs)
- Lemons and Limes (you’ll find them a lot in recipes)
Where To Get It: Again, natural grocers will be a great choice for finding healthy produce. Also check out your local farmers markets.
Part 4: Fats
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
- Cashew butter (or other nut butters)
- Avocado oil
- 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!
Most folks resort to quite the increased nut intake on Whole30, but keep in mind that some nuts are better on Whole30 than others. Some of the most popular compliant nuts include:
- Macadamia nuts
- Brazil nuts
- Pistachio nuts
- Sunflower seeds
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.
Part 5: Drinks
On Whole30, you’ll mostly be drinking water. Fear not though standard, sweetener-free seltzer is allowed too! And yes – you can have coffee! But milk is out. Thankfully, we’ve devised some pretty epic Whole30 compliant coffee recipes and solutions for lightening up those black brews.
Some fan-favorite Whole30 drinks include:
- Seltzer water
- Nut milks
- 100% Fruit juice
- Lemon water
Whole30 Shopping List: Bonus Items
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 and is an ingredient in many DIY salad dressing recipes.
- Coconut Aminos: Coconut aminos is 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.
- Hot Sauce. Certain hot sauces are Whole30-compliant, as are certain brands of sriracha. Many Whole30-ers love using hot sauce to add a dash of flavor, but there are plenty of other Whole30 sauces you can use too to add some extra taste when you need to whip up an easy stir fry dinner.
- Bone broth. Many folks enjoy making tasty stews and soups with Whole30-compliant bone broth. Some people even drink it straight – although that doesn’t sit well with our stomachs personally.
Whole30 Kitchen Gear: Cooking Tools For Your Arsenal
- 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).
- Slow Cooker/CrockPot. Crockpot recipes are easy Whole30 wins – throw a bunch of stuff in it in the AM, and come home to a 90% ready meal! There are tons of tasty crock pot Whole30 recipes – like this very popular Crockpot Balsamic Roast Beef from Primally Inspired.
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
Whole30 Shopping List FAQ
What should I buy on Whole30?
Generally, on Whole30 you want to stick to meat proteins, veggies, and fruit. No dairy, grains, or sugars are allowed. Avoid processed foods when possible, as they require careful label reading to determine if they are compliant or not.
Not sure where to start? Make sure to check out our compilation of Whole30 recipes for ideas to get you started!
Is almond milk allowed on Whole30?
Yes, almond milk is allowed on Whole30. However, you will have to read the labels carefully to ensure you are purchasing a compliant almond milk (avoid carrageenan, starches, sugar, and more). See our list of the best Whole30 compliant almond milks and learn what to look for.
What brands are Whole30 compliant?
Brands that tend to be Whole30 complaint include:
Primal Kitchen, New Primal, and Tessemae for condiments, seasoning, and Whole30 compliant sauces.
RXBars, Epic Bars, and some Larabars when it comes to Whole30-compliant protein bars.
For drinks, Spindrift, LaCroix, Nutpods, and New Barn are all great compliant Whole30 drink options.
Always check the ingredient list on any food items you purchase, as even brands with many Whole30-compliant items may have some products that are not compliant.
How can you tell if something is Whole30 compliant?
Determining whether or not a product is Whole30 compliant requires carful label reading. You’ll need to read the product ingredient list and make sure it does not have any of the following listed: sugar (including maple syrup, honey, agave nectar, and the many other names sugar is hidden under), grains, dairy, legumes (aka beans), carrageenan, sulfites, and other additives and preservatives.
What foods are not allowed on Whole30?
Foods that are not allowed on Whole30 consist of:
Grains (Breads, oats, cereals, rice, etc)
Beans and legumes (including soybeans, chickpeas, lentils, and black beans)
Dairy (Milk, yogurt, cheese)
Any processed food
250 thoughts on “Whole30 Shopping List: Everything You Need”
I would love continuing updates
We’ll certainly continue to update the Whole30 shopping list – thanks for the input!
is butter free popcorn ok
No – no form of corn is allowed on Whole30.
Is tahini allowed on the Whole 30 plan?
Yup, tahini paste is made from sesame seeds, which are A-OK! Just keep an eye out for non-compliant additives. Or you could always make your own!
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.
I’ve been trying to do the same Ken – substituting fruit for candy and chocolate is a great habit to get into!
Is unsweetened tea allowed with whole 30?
Is coffee allowed?
Yes, black coffee w no milk
Can I have coffee
they have a plant based creamer we can use also
Looking for non-vegetable/fruit snacks with a salty taste.
Hey Bob – you might want to check out our guide to Whole30 approved snacks and Whole30 protein bars – both provide a nice mix of meat and fruit snacks to choose from on your program!
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!
Thanks Danika – that’s so good to hear! I’m really happy you found it useful! 🙂
When trying to avoid sugar, I sometimes take black coffee and blend it with coconut butter. Is this allowed on the Whole30?
Yes, coconut butter is approved!
Are you allowed sesame oil
It’s not banned, but the official standing is to limit your intake of it.
can you eat sweet potatoes
Yup, totally Whole30-friendly!
what can I add to my coffee for better flavor with almond milk tried plain almond milk didn’t like the no flavor
Hey Carl – we actually have a related article all on how to make your coffee taste great on Whole30! Best of luck!
Is black tea and green tea ok with sugar!!
Black tea and green tea are OK, but not with sugar!
1. Are the following OK for Whole30:
Unsweetened Almond milk?
2. How long should the blender take to emulsify the homemade mayonnaise?
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.
Can I use monk fruit as sweetner?
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.
Are eggs allowed ?
Yes, eggs are allowed on Whole30.
Are potatoes Whole30 compliant?
Yes, potatoes and sweet potatoes are compliant!
So, you’re saying a baked potato with ghee is ok?
Yes Sheila, that should be fine!
What about Bread?
No way – no grains are allowed on Whole30.
Can I have almond butter?
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.
What about raisins?
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.
Ghee is not butter without the milkfat, it is butter without the milk solids (e.g. proteins). It is essentially all milkfat. https://en.wikipedia.org/wiki/Ghee
Thank you for the correction Bill!
Is quinoa ok?
No, no grains (including quinoa) are allowed on Whole30.
Are Dried Fruits In this Diet.?,
I have a very bad short memory. As I
Read this I get confused.
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.
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?
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. :/
Hi! What about seasonings to season chicken breasts or vegetables? Such as salt, paprika, chili powder, garlic powder, etc?
Seasonings are OK!
Hi, thanks for that. I am looking at http://whole30.com/downloads/whole30-shopping-list.pdf and do not see potatoes. Please share where you saw potatoes approved for whole30. thanks!
I don’t see potatoes at http://whole30.com/downloads/whole30-shopping-list.pdf. Please post where you saw potatoes approved. I love potatoes!
Hi Kim – potatoes were added to the “allowed” list a few years ago, but the original Whole30 PDF shopping list might never have been updated. Here’s the post announcing the re-inclusion of potatoes!
Can you have instant oatmeal on whole 30
No, no grains are allowed, including any kind of oat.
Why no bacon or sausage?
Hi Lissa – that vast majority of bacon and sausage contain sugar and sulfites – two ingredients that aren’t allowed on the program. We have a post all about how to find Whole30 compliant bacon (uncured, no sugar). It’s pretty hard to find, but not impossible! Same with Whole30 sausage.
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
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.
Is there a list a non compliant ingredients?
We cover the basics in our Whole30 overview, but I’ll consider creating a specific list of non-compliant ingredients – that’s a great idea!
Is flax meal or seeds on approved list?? Sunflower or chia seeds?
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.
Got 30 to lose. Making the commitment!
How are you fairing with this?
what about almond butter
nevermind , on the list
Is brown rice allowed?
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?
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.
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.
That’s an awesome idea, thanks for sharing. Definitely need to consider an air fryer now!
Is broccoli Rabe is good and olive oil
Broccoli rabe with olive oil would be fine.
Can you have honey?
No, no sweeteners are allowed. Not even natural ones like honey.
Do you have a link for vitamix recipes for Whole30?
We have some Whole30 smoothie recipes you can check out! https://lifehealthhq.com/whole30-smoothies/
Are eggs ok?
About plain full fat greek iogurt? With frozen berries?
No, no dairy is allowed on Whole30.
All the protein have to be organic? how many fresh fruits you can eat a day?
Protein doesn’t have to be organic, but it’s recommended. We’ve got a little more info on this issue here. As far as portion sizing, I’d recommend checking out the official Whole30 meal planning guide, which shows illustrations for fruit vs veggie vs protein portion sizing.
, almond milk is ok?
Certain brands are, but many are not. See our post on Whole30 Almond Milk for more info. You can definitely make it yourself though!
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!
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!
Is sugar free jello ok
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!
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!
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.
Are flavored balsamic vinegars okay?
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.
What about peanut butter?
No peanut butter, but almond and sunflower butter are ok (as always check ingredients)
What about butter? Is that ok? Real butter? Is there any vegetable or fruit thats not recommended? What about nuts?
Regular butter is not allowed – only ghee, which is clarified butter.
Otc green tea whole 30 complaint?
Really depends on the fillers. I’d suggest reading this supplement guide from the Whole9 team – http://whole9life.com/2012/02/supplement-evaluation-checklist/
What about oranges?
Oranges are fine
are green beans ok
Yes, green beans are OK
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! 🙂
Hey Marcella – white potatoes were added back in 2014. You can get the whole scoop here – http://whole30.com/2014/07/new-whole30/
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.
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/
Are b and allowed in whole 30?
How about Crab legs and lobster?
Yup, fine as long as you watch your dipping sauces. Butter is out, but try ghee!
What are the types of potatoes are allowed?
Sweet potatoes and white potatoes
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……
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/
Are cucumbers okay?
Yes, all veggies are ok
You can make your own – https://lifehealthhq.com/whole30-salad-dressing/
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
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!
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!!
All vegetables are allowed on Whole30!
What about dried coconut and dried cranberries??
If I can’t consume dairy, where can I get my calcium intake???
Both dried coconut and cranberries are ok if they don’t have added sugar. Be careful though because many/most do. Check ingredients! As far as calcium – salmon, kale, and almonds all are great sources of calcium, among others. Here’s a helpful list, although not everything on here is Whole30 compliant: http://greatist.com/health/18-surprising-dairy-free-sources-calcium
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!!
Haha thanks Miss P. Yes it’s quite…frustrating, at times! 😉 You got it!
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
What about dill pickles? Are they allowed?
Depends on ingredients! Many brands have sugar and sulfites, which are not allowed.
Is Organic half and half allowed in Whole 30?
No – dairy isn’t allowed
Do I need to count calories?
If nuts are allowed, why is peanut butter not on the list? I only buy it with Peanuts as the only ingredient! Thanks, Wendy
Because peanuts are technically legumes, not nuts. They contain acids that are more difficult to absorb and digest. You can get the full scoop here: https://paleoleap.com/beans-and-legumes/
Can you have bulletproof coffee on this plan? Thank you.
Yup, just make sure to use ghee and/or coconut oil. No butter!
Can you have black or green olives on the Whole30?
Yup, but with canned olives, avoid anything with carageenan, MSG or sulfites.
Can you have coffee, tea sweeteners?
Yes to coffee, no to sweeteners of any sort. We have a full article on Whole30 coffee here – https://lifehealthhq.com/whole30-coffee/
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?
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)!
Is there a pasta sauce that is approved? I was going to make spaghetti squash. Thanks!
You really just have to check labels! Most don’t work as they have sugar, but some are OK.
Can we have whey protein or plant based preworkout? Also I have isagenix meal replacement shakes, can I have those on the whole30?
No. Whole30 is all about eating whole foods. Meal replacement shakes go against the core philosophy of Whole30. Same w protein mixes and powders.
What about coffee sweetened with local honey?
No sweeteners of any kind, including honey.
Is fresh tuna allowed?
Are straw berries and blue berries ok?
Yes, all fruit is good
Are chicken, beef stocks allowed?
If you can find compliant ones, but most aren’t compliant due to preservatives, additives, and sugar.
Is almond milk ok for the 30 30 paleo diet
Why isn’t olive oil included?
I am assuming whole olives are still acceptable.
Olive oil is very much a huge part of Whole30- we have a whole oils article here
I’m bummed that I didn’t see beets on the vegetable list. No go on beets?
They’re fine, just couldn’t call out every single veggie
Just read the veggie list more closely. I see there are basically no issues with beets.
Beets are great!
Can you make your own Ghee by melting the butter and using a fat separator?
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?
Is poi allowed on the Whole 30? All it is is ground up taro root. But I can’t seem to find an answer.
Is almond milk allowed?
can I eat all the fruit and veggies I want or is there a limit on serving size per meal.?
Can you have flax and chia seed?
Can i allow to eat any Asian vegetables like Radish (Daikon), Taro and Bittermelon for Whole 30 compliant?
What. juice. Is allowed?
Are nuts allowed and what kind?
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.
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.
Is there a barbecue sauce that is compliant?
Yes, we talk all about that here – https://lifehealthhq.com/whole30-bbq-sauce/
Can we use coconut milk in coffee?
Yup! See our guide to Whole30 coffee for more info.
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!!
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)
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 🙂
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!
We have been struggling to lose weight going to give it a try, how about diet soda’s or sweet tea with 0 calories
Neither are allowed – no artificial sweeteners.
can we use Almond reduced sugar milk in the whole30 plan
Nope – no sugar is allowed at all, so “reduced” would be out, as it still contains sugar. Actually, compliant almond milk can be tricky – we have a few brands we recommend here.
My husband and I are beginning your while30 diet 1/8. Thank you for the support.
I am I am a vegetarian. Suggestions for protein/meat replacements?
This article should be a helpful read. It’s generally recommended re-introducing high-quality meat proteins (organic, pasture-raised, grass-fed from reputable suppliers) for Whole30.
StartStarting my third round of Whole 30. Every round teaches me a little m more about myself and my personal triggers. Kate Greene
Can you eat raisions
Yup, but watch out for added sugar.
Love love this post. Am going to try this. Wish I could get hard copies
So glad you like it! We’re thinking about making a printable PDF checklist. Would that be helpful?
Yes, a printable PDF checklist would be helpful
YES!!! As a beginner, It would be nice to take a hard copy to the store
YES, very helpful!
Are dates ok?
Dates are OK, and most RxBars are compliant. See our full low down on Whole30 protein bars: https://lifehealthhq.com/whole30-bars/
Can I have string cheese or some other cheese
No dairy, so no cheese.
What raisins are compliant with the whole thirty?
So long as they don’t have added sugar or any other non-approved additives. Check the ingredient label!
Is unsweetened peppermint tea (or any kind of unsweetened tea for that fact) ok???
Any unsweetened tea should be fine.
I can’t live without coffee, but I can’t have it without cream! Is that ok?
No, you can’t have cream. Check out our guide to Whole30 coffee for some solutions.
Soy and Dairy free Coconut creamer is not allowed?
Depends what is in it! You need to look at the ingredients. Nutpods and compliant coconut milk are good options.
Can i have cantaloupe?
Yes – fruit is allowed
can cream of mushroom soup be used in cooking a Whole30 recipe
No – the “cream” in the name is a dead giveaway. No dairy allowed!
I don’t see watermelon, is that not whole 30 allowed?
It’s fine. All fruit is allowed. We just didn’t list them all – I only named some personal favorites.
again, fruit should be restrictive. that is another reason why smoothies should be limited and AVOIDED if can be
Can I have canned sardines or smoked oysters?
Smoked fish and canned oysters and sardines ok?
They can be, but it depends on the ingredients.
Can you chew gum on Whole30 Program?
No – all gum contains some kind of artificial sweeteners, which aren’t allowed on Whole30!
Can I have ademame?
No. Edamame is a type of a legume.
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?
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!
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!!!
It actually does include all those. Maybe you didn’t see that there are multiple pages?
Is there a limit to your calorie intake a day? or each meal?
Any suggestions on whole30 acceptable foods that keep you feeling full? I am finding that I’m hungry frequently
Anything high in fat. Avocado, nuts, olives are your friend!
Check on the portion size reccomendations in the book or on the website.
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.
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.
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!
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 😉
What about Boar’s Head No Salt Added Sliced Turkey Breast from the deli counter? I need some “quick” animal protein options. TY!
Probably not since the VAST majority of deli meat is not compliant. You’d need to get access to the ingredient list to know for sure. We have an article on compliant deli meats here!
Can have almond milk
Only certain brands –
Awsome very informative BUT the question is do I eat only fish and chicken and turkey or other meatsis there
Any meat! Beef and pork are fine too.
Would love to see the shopping list but the link must be broken.
Where’s the shopping list? So I see are ads.
Sorry, we had some formatting issues. Should be back now!
Thank you for all the information to start Whole 30 !