Whole30
A 30-day elimination diet that removes sugar, alcohol, grains, legumes, soy, and dairy to identify food sensitivities. Strict rules with no cheating.
Goal of the plan
Source best-for note: Food sensitivity identification, breaking unhealthy habits, reset.
Who it is for
The source category is Elimination, with difficulty marked Hard.
Example meals and foods
The source macro split is 30% protein, 30% carbohydrate, and 40% fat.
Meal timing: 3 meals per day, no snacking encouraged.
- Meat & seafood
- Eggs
- Vegetables
- Fruits
- Natural fats
- Herbs & spices
- Potatoes
- Coffee (black)
- Compliant sauces
Foods to limit or adapt
- Sugar (all forms)
- Alcohol
- Grains
- Legumes
- Soy
- Dairy
- Carrageenan
- MSG
- Sulfites
- Baked goods (even compliant)
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionVery restrictive. Designed as a 30-day reset, not a permanent diet. No weighing or measuring during the program.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
Related posts
Carnivore
Ketogenic (Keto)
OMAD (One Meal a Day)