Nutrition
Whole30
A 30-day elimination diet that removes sugar, alcohol, grains, legumes, soy, and dairy to identify food sensitivities. Strict rules with no cheating.
- Type
- Elimination
- How hard to stick to
- Hard
- Protein / carbs / fat
- 30 / 30 / 40%
The short version
People usually choose it for food sensitivity identification, breaking unhealthy habits and reset.
Meals: 3 meals per day, no snacking encouraged.
What you eat
- Meat & seafood
- Eggs
- Vegetables
- Fruits
- Natural fats
- Herbs & spices
- Potatoes
- Coffee (black)
- Compliant sauces
What you cut back on
- Sugar (all forms)
- Alcohol
- Grains
- Legumes
- Soy
- Dairy
- Carrageenan
- MSG
- Sulfites
- Baked goods (even compliant)
A day of eating
One day built from the Whole30 recipes in the For The Reps app. It comes to about 1,615 calories and 135 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Steak & Eggs with Sauteed Mushrooms | 436 | 47 g |
| Lunch | Japanese Chicken & Vegetable Stir-Fry | 478 | 42 g |
| Dinner | Indian-Spiced Ground Beef & Cauliflower Rice | 449 | 40 g |
| Snack | Spiced Roasted Almonds & Dried Apple | 252 | 7 g |
Macros
Roughly 30% of calories from protein, 30% from carbs and 40% from fat.
On 2,000 calories a day that is about 150 g of protein, 150 g of carbs and 89 g of fat.
Before you start
Very restrictive. Designed as a 30-day reset, not a permanent diet. No weighing or measuring during the program.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
