Whole30 Rules and Food List

Whole30 is a 30-day program that takes added sugar, alcohol, grains, legumes, and dairy off the menu, then adds them back one at a time. That leaves plenty of room for great cooking: juicy roasted meats, crisp vegetables, and bold sauces. Here are the current Whole30 rules, the Whole30 food list, and the pantry swaps and cooking tips that make the month delicious.

What is Whole30?

Whole30 was co-created by Melissa Hartwig Urban. The program has two phases: a 30-day elimination period, followed by a reintroduction period of 10 days or more, when food groups are added back one at a time. The official Whole30 program rules are the best place to check the details, since they’re updated from time to time.

Whole30 rules

For 30 days, the program leaves out:

• Added sugar, real or artificial, including honey, maple syrup, stevia, and sucralose
• Alcohol, including alcohol used in cooking
• Grains, including wheat, oats, rice, corn, and pseudo-grains like quinoa
• Legumes, including beans, lentils, peanuts, and all forms of soy
• Dairy, including milk, cheese, yogurt, and ice cream
• Baked goods, pasta, cereal, chips, and fries, even when they’re made with alternative flours

A few notable exceptions are allowed: 100% fruit juice as a sweetener, green beans and most peas, ghee and clarified butter, coconut aminos, vanilla and other botanical extracts, most vinegars (including red wine, white wine, sherry, champagne, and rice vinegar), and iodized salt.

The Pancake Rule

Whole30 also asks you to skip baked goods, treats, and snack foods even when every ingredient technically fits, so no Whole30-compliant pancakes, muffins, or cookies during the 30 days. The program also asks participants not to weigh or measure themselves during this time.

Whole30 food list

Foods to enjoy

• Meat and poultry: beef, pork, lamb, chicken, turkey, and game meats (read labels on bacon and sausage for added sugar)
• Seafood: fish and shellfish
• Eggs
• Vegetables, including all types of potatoes and sweet potatoes
• Fruit, fresh or frozen
• Fats: olive oil, avocado oil, coconut oil, avocados, coconut milk, and ghee
• Nuts and seeds (except peanuts), plus almond flour for breading
• Pantry staples: coconut aminos, most vinegars, herbs, spices, and coffee

Foods to avoid

• Sugar and sweeteners, including honey, maple syrup, and stevia
• Bread, pasta, rice, oats, corn, and quinoa
• Beans, lentils, chickpeas (including hummus), peanuts, and peanut butter
• Soy, including tofu, edamame, and soy sauce
• Milk, cheese, yogurt, butter, and cream (ghee is the exception)
• Beer, wine, and spirits
• Baked goods, chips, and fries, even with compliant ingredients

Whole30 shopping tips

• Read every label. Sugar and soy hide in broth, bacon, sausage, spice blends, dressings, and condiments. Checking the ingredient list is the only way to be sure.
• Check canned coconut milk. Choose brands without added sugar.
• Know the labels on meat and seafood. Grass-fed means cattle ate grass rather than grain, pasture-raised means animals had room to graze outdoors (the term isn’t regulated, so read the fine print), and wild-caught means fish came from natural waters rather than farms.
• Plan and prep. Cooking a few proteins, roasted vegetables, and sauces at the start of the week makes compliant meals quick when you’re busy.

Whole30 pantry swaps

• Soy sauce: Coconut aminos for stir-fries and marinades
• Butter: Ghee, which has the milk solids removed
• Cornstarch: Arrowroot powder to thicken sauces and gravies
• Store-bought mayo: Homemade mayonnaise made with a compliant oil
• Pasta: Zucchini noodles
• Bottled dressings and sauces: Fresh sauces like chimichurri and pineapple salsa

Tips for cooking Whole30

• Let browning build flavor. Without sugary glazes or breading, a hard sear and a hot oven do the heavy lifting. Pat proteins dry so they brown instead of steam.
• Keep sauces on hand. A jar of chimichurri, homemade mayo, or salsa turns plain chicken, eggs, or fish into a full meal.
• Use acid to brighten. Citrus juice and vinegar add the tang and balance that sugar usually provides.
• Cook once, eat twice. Roast extra chicken or vegetables for lunches and quick dinners later in the week.

Whole30 recipes to try

• Whole30 Chicken Stir Fry
• Dry-Brined Roasted Chicken
• Garlic Shrimp with Roasted Red Pepper Sauce
• Grilled Steak with Chimichurri Sauce
• Chimichurri Chicken

Looking for more ideas? Browse all of my Whole30 recipes.

Frequently Asked Questions

Shop for Whole30 Books

• The Whole30
• The Whole30 Fast & Easy Cookbook
• The Whole30 Day by Day
• The Whole30 Cookbook

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