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)
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!
- 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