The Whole30 diet: 30-day food reset
Discover the Whole30 diet. Rules, allowed and forbidden foods, then reintroduction.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 143 lbs
Active woman, 35 years old, 143 lbs
Sedentary man, 35 years old, 176 lbs
Active man, 35 years old, 176 lbs
What is Whole30?
Whole30 is a 30-day dietary program designed as a 'reset' to identify foods that may affect your energy, digestion, skin, or mood. For 30 days, you eliminate certain food groups (sugar, alcohol, grains, legumes, dairy, additives) then methodically reintroduce them to observe their impact.
The Whole30 rules
For 30 days: no added sugar (natural or artificial), no alcohol, no grains, no legumes (except green beans and peas), no dairy, no carrageenan/MSG/sulfites. No recreating desserts or 'junk food' with approved ingredients. If you slip up, you start over from the beginning.
What you can eat
Meat, fish, seafood, eggs, vegetables (abundantly), fruits (in moderation), healthy fats (olive oil, avocado, nuts, ghee), potatoes, black coffee or tea. The emphasis is on whole, unprocessed, home-cooked foods. Read labels: sugar hides everywhere.
The goal: understand your body
Whole30 isn't a weight loss diet but a discovery tool. The goal is to identify how certain foods affect you. The reintroduction phase (after 30 days) is as important as elimination. Reintroduce one group at a time over 2-3 days and observe reactions.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete guide to the Whole30 diet
Note: Whole30 is an elimination diet program, not a long-term diet. Consult a healthcare professional before starting, especially if you have medical conditions, eating disorders, or are pregnant/breastfeeding.
Whole30 is a 30-day food reset to explore the relationship between diet and wellbeing.
Fundamental principles
Program philosophy
Whole30 is based on three ideas:
- Certain foods can have subtle negative effects on our bodies
- We don’t realize it because we consume them daily
- Elimination followed by methodical reintroduction allows identification
What Whole30 is NOT
- A weight loss diet (even though it often happens)
- A permanent lifestyle
- A claim that eliminated foods are “bad”
- Compatible with calorie counting or weighing (during the 30 days)
Whole30 rules
FORBIDDEN for 30 days
| Category | Details |
|---|---|
| Added sugar | Sugar, honey, maple syrup, agave, stevia, aspartame, all sweeteners |
| Alcohol | All forms, even in cooking |
| Grains | Wheat, rice, corn, oats, quinoa, buckwheat, all derivatives |
| Legumes | Beans, lentils, chickpeas, peanuts, soy (tofu, edamame) |
| Dairy | Milk, cheese, yogurt, butter (ghee is allowed) |
| Additives | Carrageenan, MSG, sulfites |
| Recreations | Even with approved ingredients (no banana “pancakes,” no cauliflower “pizza”) |
ALLOWED for 30 days
| Category | Examples |
|---|---|
| Protein | Meat, poultry, fish, seafood, eggs |
| Vegetables | All (except corn), abundantly |
| Fruits | All, in moderation (natural sugar is still sugar) |
| Healthy fats | Olive oil, avocado, nuts (except peanuts), seeds, ghee |
| Starches | Potatoes, sweet potatoes |
| Seasonings | Herbs, spices, salt, pepper, lemon, vinegar (no sulfites) |
| Drinks | Water, black coffee, tea, plain sparkling water |
Specific exceptions
- Green beans and peas: allowed (considered vegetables)
- Vinegar: allowed except malt vinegar (contains gluten)
- Ghee/clarified butter: allowed (dairy proteins removed)
- Salt: allowed even if it contains dextrose (negligible amount)
How to succeed at Whole30
Preparation (1 week before)
- Clear your pantry of non-compliant foods
- Stock up on proteins, vegetables, healthy fats
- Plan your meals for the first week
- Read labels: sugar hides everywhere (tomato sauce, deli meats…)
- Inform loved ones of your new habits
Meal structure
Each meal should contain:
- Protein: 1-2 palm-sized portions
- Vegetables: fill the rest of the plate
- Fats: 1-2 servings (avocado, oil, nuts)
- Fruits: occasionally, not at every meal
Sample Whole30 day
Breakfast
- 3 eggs scrambled with spinach
- Avocado
- Roasted sweet potato
- Black coffee
Lunch
- Grilled chicken salad
- Various vegetables (zucchini, peppers, tomatoes)
- Olive oil and lemon
- Some nuts
Dinner
- Grilled salmon
- Steamed asparagus and broccoli
- Potatoes sauteed in ghee
- Green salad
Snack (if needed)
- Hard-boiled egg
- Vegetable sticks with guacamole
- Handful of cashews
The Whole30 timeline
| Days | What you might experience |
|---|---|
| 1-3 | Enthusiasm, possibly headaches (sugar withdrawal) |
| 4-7 | ”Kill all the things” - irritability, fatigue |
| 8-14 | Beginning of improvement, but ups and downs |
| 15-21 | ”Tiger blood” - energy, mental clarity |
| 22-30 | Stabilization, better sleep, fewer cravings |
Note: experience varies greatly from person to person.
Reintroduction: as important as elimination
After 30 days, don’t immediately return to old habits. Methodical reintroduction is essential.
Reintroduction protocol
Day 31: Legumes
- Reintroduce one food (e.g., black beans)
- Return to Whole30 for 2 days
- Observe: digestion, energy, skin, sleep, mood
Day 34: Gluten-free grains
- Rice, corn, quinoa
- Return to Whole30 for 2 days
Day 37: Dairy
- Start with yogurt or cheese
- Return to Whole30 for 2 days
Day 40: Gluten-containing grains
- Bread, pasta, wheat
- Return to Whole30 for 2 days
After: gradually add alcohol, sugar if desired.
Challenges and solutions
| Challenge | Solution |
|---|---|
| Sugar cravings | Wait 30 min, drink water, eat fruit |
| Restaurant outings | Grilled food + steamed vegetables + olive oil |
| Lack of time | Sunday prep, hard-boiled eggs in advance |
| Social pressure | Explain, offer to bring your own dish |
| ”I slipped up” | Start over (that’s the program rule) |
What Whole30 can reveal
After reintroduction, you might discover:
- Dairy sensitivity (bloating, acne)
- Gluten reaction (fatigue, brain fog)
- Sugar’s impact on energy
- Alcohol’s effect on sleep
- Foods that trigger cravings
Common mistakes
- Not reading labels: sugar hides everywhere
- Recreating desserts: goes against the program spirit
- Skipping reintroduction: you lose the essential benefit
- Being too strict on calories: counting isn’t encouraged
- Giving up too early: benefits often come after day 15
Why Voical can help you
Although Whole30 discourages calorie counting during the 30 days, Voical can help you plan compliant meals and ensure you’re getting enough protein and vegetables. After Whole30, the app helps you maintain your new eating habits.