travel whole 30

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How To Travel Low Carb (Quick Tips)

Do you struggle to know how To Travel Low Carb, Whole30 and Paleo? This is part 1 of a series. Follow these easy guidelines and…

Do you struggle to know how To Travel Low Carb, Whole30 and Paleo? This is part 1 of a series. Follow these easy guidelines and you can navigate business lunches and hotel catering easily.

How To Travel Low Carb, Whole30 and Paleo – Part 1

Whether you are travelling on business or on a family vacation, here are my best tips on eating Low Carb, Whole30 , Paleo and real food as often as you can whilst away from home. If you make some simple changes, you can eat amazingly well. Read Part 2 which covers self-catering holidays.

First, think differently. Think simple meat, fish, and vegetables. Eat real food as often as you can but don’t be discouraged if there are occasions where there is no alternative. Eat the best option there is available. Travel is stressful enough without having the added stress of worrying that you had a bad meal or snack.

The options I have given below will have to be tailored to how strict you need to be depending on your situation. So you would be far stricter if you are still wanting to lose weight or control a medical condition, compared to those who want to do the best they can, as often as they can.

Before you even leave home, plan snacks (see below) until you catch your flight, cruise, train etc. When you fly you can usually choose your meal ahead of departure, or even better, many airlines now the meals are optional so you can take your own low carb, Whole30 or paleo food and snacks.

If meals are provided take a look at the different options. These will vary enormously with each airline or carrier so maybe make a phone call or visit their website for the full breakdown. It will be on their website under “Special Meals”.

Diabetic – may have less sugar or carbs but may also have whole grains, potatoes and other starchy low GI foods.
Vegetarian – many rely heavily on pasta, rice and bread
Gluten intolerant – it may be gluten-free but may be higher in carbs as GF products are made with tapioca starch or rice flour. British Airways state their meal is free from “wheat or wheat flour, barley oats and rye, bread, cakes (unless wheat free), pastry, sausages or any flour-based products”. This is probably the best option for remaining wheat-free but not necessarily low carb or grain-free.
Low Calorie – reduced protein and fat so won’t keep you full for very long. May also contain wholegrain products.
Low Fat – so maybe high carb.

No meal will be perfect and each airline will be incredibly different, even which country you are departing from will dictate how strict they are with each special meal. Choose the best option for your situation and resign yourself that you may have to leave a few items in the tray uneaten.

Drinks, go for water (still or sparkling), tea/coffee if allowed on your eating plan. If you are going to enjoy an alcoholic drink, choose red wine or a spirit with a diet mixer. Don’t go for beer, cocktails, sweet wine or liqueurs.

And remember fruit juice can contain as much sugar as some sodas. If you’re children really want a juice as a treat, dilute it half with sparkling water and call it a “mocktail”.

Hotel Breakfasts

Choose hotels where the breakfast is fabulous, it will save you $$$ all day long. If you have no choice over accommodation because of business or budget, then choose the best you can from their breakfast menu or avoid it altogether. Hotel breakfasts can be hit and miss. I have stayed in hotels with just fruit, croissants and low-fat yoghurt (basically a sugar feast) and I have also stayed at hotels with THE best breakfast buffet you have ever seen.

Avoid all the bread, toast, pancakes, jam, waffles, maple syrup and fruity sweet yoghurts. We went for the full cooked breakfast with scrambled eggs with cream, bacon, black pudding, tomatoes, mushrooms – bliss. That meal set me up all day and I didn’t eat until 3 pm or even dinner.

Children however will still be hungry at lunch, but they won’t need snacks as often if you can fill them up on a healthy sustaining breakfast. I tell my children to choose breakfast, not a dessert – they know what I mean. They are allowed treats for sure, they’re on holiday, but not every meal, all day long.

Continental breakfasts are brilliant. Cheese, cold meats, sauerkraut, pickled vegetables, olives and fruit. Natural yoghurt, nuts and berries are all fabulous options.

Low Carb, Whole30, Paleo brekafast | ditchthecarbs.com

Before you leave, look online at the restaurant’s menu. Choose dishes which are the simplest and have the least ingredients. Avoid all the pasta, rice and bread options. Don’t choose meals which have heavy sauces which may be laden with sugar or flour. And don’t go hungry so you give in at the end and order a blow out dessert which you will regret as soon as you finish it.

My go-to meal EVERY time we eat out is a chicken caesar salad. I ask for it without the croutons but ask politely if they can add some extra salad to make up the volume. I have never encountered a problem asking for this simple swap, I don’t believe in making numerous substitutions as the chef has gone to the trouble of creating their menu, and doesn’t need me to change half a dozen ingredients to suit my requirements.

Other great options are steak or fish with salad/vegetables, soups (no bread), vegetable bakes, and even all-day breakfast with eggs, bacon and mushrooms.

More ideas for eating out and remaining low carb, Whole30 or paleo:

snack before you leave so you are not ravenous by mealtime and make the wrong choices
swap fries for extra vegetables or salad
if you don’t know the ingredients, swap their shop-bought mayonnaise for olive oil, vinegar or lemon juice
ask to not have bread served at the table
ask for a burger but without the bread bun, and the salad on the side
choose a stir fry or curry, but without the rice. Choose more vegetable sides instead
antipasti platters are a great option that will have cured meats, olives, cheese and vegetables
go without the sticky sauces and dips
if a sandwich or deli is the only option, choose as much salad and meat fillings as possible (no sauces) then remove the top bun and eat the filling with a fork
buffets are great if the options include salad, meats, cheese and vegetables. Avoid them if it’s all pizza and pasta
if McDonald’s is the only option left, ask for a burger and replace the fries with a green salad. Choose water, not soda or juice. Do not touch their desserts. Go and buy some fruit on the way home.

If you ever wanted to give up french fries but find it really hard, take a look at this video made BY McDonald’s answering the question “Why do french fries contain 17 ingredients”? Well, actually they contain 19! Knowing what goes into food makes it easier to say no. UPDATE: McDonald’s has removed their video explaining exactly WHY they use 17 ingredients. This alternative video I found is possibly even more enlightening.

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I work for an airline and many people don’t know this, but you can take food into an airport. You can take solid foods, like cheese, meat, veggies..:you just can’t take liquids like soup. Bring your snacks to the airport! TSA will allow them! 🙂

I travel a lot domestically on low cost airlines – and always bring my breakfast with me – an apple (only fruit of the day), cheese and a hard boiled egg. I always order a coffee as well so that gives me the napkin to put the egg shell in afterwards! If I’m still hungry, I also keep almonds in my laptop bag and can snack on them as well.

Thanks couldn’t have come at a better time, I am stuck away from home on our way back from holidays with my husband who is in hospital having had a heart attack and due to stress and not being focused I have definitely slid off the rails. This is just what I needed to refocus! Thanks

Hi Bronwyn. I and sending you all my love for you and your husband at this tough time. Just do the best you can as often as you can and “don’t sweat the small stuff”. Stress is such a drain of our energy, health and wellbeing. Take care of yourself, Libby xxx

Guacamole and celery or pork rinds.

I’ll be bringing a few packets of macadamia nuts and individually wrapped little wedges of cheese when I next travel long distance. Those skinny Landjäger sausages are tasty and don’t require refrigeration, but they probably contain nitrates or other preservatives (a little bit once in a long while is OK, I guess).

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How to Travel During a Whole30

July 19, 2018 by Dolly

How to travel during a Whole30 – a few tips and tricks that will have you prepared if you need and/or want to travel during a round of Whole30

Whether it’s because it’s summer time, spring break, and/or a work trip, sometimes traveling during a Whole30 is inevitable. The idea may seem a bit daunting, but it’s totally doable. You just have to plan and prep before your trip. The game is to always be over-prepared rather than under-prepared.

You can’t wing it while traveling and doing a Whole30. Being prepared for every possible scenario will ensure you stay compliant, but can still enjoy your travels!

Here are a few tips and tricks I do whenever I travel and I’m doing a round or want to continue with my healthy habits:

Stick as closely to your everyday routine while traveling so there’s a sense of normalcy. Yes, you’re traveling, but it doesn’t mean your everyday habits have to go out the door. If you have a morning routine, stick to it. Treat each day like a normal day as possible.
Make sure you have your Whole30 emergency snack travel bag packed and ready to go. I like to fill a little pouch with compliant protein bars, baby food pouches, to-go olive snacks, and etc. I throw that pouch in my suitcase/carry-on/travel bag/etc until I’m ready to use it. Always make sure it’s filled. When I come home from a trip, I fill it back up if I need to and throw it back into my suitcase so it’s ready for my next trip.
If possible, book an AirBnB so you’re guaranteed a kitchen. If you’re staying in a hotel, book a room with a kitchen or at least book a room with a mini-fridge and microwave.
Go to a local grocery and stock up on fresh veggies and fruits (buying pre-cut will be helpful if you don’t have a kitchen). Stock up on pre-cooked proteins like deli meats, hard boiled eggs, chicken sausages, a rotisserie chicken, burgers, and etc. Buy stuff that doesn’t require a lot of prep work but can easily be made into a meal with or without a kitchen.
Check to see if there is a Whole30 meal delivery service in the area (i.e. Kitchfix , Snap Kitchen , Model Meals ) and have some meals delivered to your hotel room.
Research, research, and research restaurants in the area before you’re even there. Be the person to suggest where to eat. Make it work in your favor but if that’s not the case, be prepared. Call the restaurant ahead of time and ask questions about the menu (most restaurants have their menus online). If you have to eat a salad with plain chicken or steak, bring your own dressing in a small container to liven things up.
Stay hydrated. Always bring a reusable water bottle with you whenever you travel. Sometimes our bodies mistaken thirst for hunger.
Remember why you’re traveling. If it’s a family vacation, focus on hanging out with your family and all the activities you have planned. Shifting the focus to the social aspect of traveling will help relieve the pressure of always thinking about or worrying about food.
Let your community know. If you’re traveling with other people, let them know you are doing a Whole30 so you have extra support, and so you don’t have to keep explaining to everyone you’re doing a Whole30.
Last but certainly not least, prepare meals for your return home. Before you leave, make a few meals that can be frozen or will keep in the fridge during the amount of time you’ll be away. Have things like frozen burgers and veggies ready for your return home. Other veggies like potatoes, onions, squashes and etc also keep well on the counter for awhile. The last thing you want to do is come home to an empty kitchen after a day of traveling.

I hope these How to Travel During a Whole30 tips and tricks help you while you’re traveling! If you have any go-to travel hacks, let me know! The more ways to successful do a Whole30 while traveling, the better.

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Whole30 Tips While Traveling

Whole30 is an elimination diet that removes inflammatory food groups from your diet for 30 days. The list of eliminated foods includes dairy, sugar, legumes, alcohol, and all grains. For 30 days and 30 nights you cannot consume any of those foods! This is to return your digestive system to a pre-inflammatory state. Basically, you can have negative effects of inflammation, such as bloating, chronic pain, skin conditions, etc. that may be affecting your overall health and wellness and you don’t even realize it. By removing these food groups from your diet, you can reset your digestive system to a natural state and see how your body reacts.

Once you’ve completed the 30 days, you then re-introduce foods into your diet, one category at a time. By introducing the foods slowly, you can gauge how your body responds to different inflammatory food groups. Based on that information, you may choose to exclude certain food groups from your diet indefinitely. The Whole30 diet is a challenge, period. It can be even more difficult if you are traveling.

Personally, I completed Whole30 while traveling. I began at the start of a new assignment and completed the diet during my first month. My personal results were amazing! I lost 17 pounds in the 30 days and resolved persisting gastric indigestion (GERD) issues. It’s been six weeks since I completed Whole30 and have slowly reintegrated all of the food groups. I still feel great and have maintained my weight loss. Here are my tips for finding success on Whole30 while you are traveling.

YOU Have To Be Motivated

Whole30 is a big commitment and you have to be personally motivated to do it. If you are dealing with pain or an ailment associated with inflammation, such as GERD, stomach pains, irregular bowels, skin rashes, etc., you may be more motivated to commit to the diet than somebody who doesn’t have pre-existing issues. For me personally, I was at a bad point with my GERD and had recently put on extra pounds that seemed to be inflammatory water weight. I was highly motivated to relieve my GERD symptoms and drop those pounds.

If your only goal on Whole30 is to lose weight, this diet may not be for you. While you might lose weight on Whole30, especially if you have inflammatory bloating, you may not necessarily lose weight. Whole30 isn’t low carb and doesn’t count calories. Honestly, there are less restrictive ways to lose weight.

Know The Rules

Whole30 is very restrictive and you need to know the rules. The number one resource that I recommend for the Whole30 diet is the book by Melissa and Dallas Hartwig T he Whole 30: The 30-Day Guide to Total Health and Food Freedom . Also, there is a TON of great information online. The Whole30 website is a great place to start. You absolutely need to read labels on any foods that you buy. However, you will probably find yourself ignoring labeled foods altogether. It’s much easier to stick to natural whole foods.

Start at The Beginning Of a New Assignment

It can be hard to pick a start date for Whole30, so decide to start at the beginning of your next assignment. Drive to your assignment, eat a meal, and then go to the grocery store for the first time to stock up your new kitchen.

Only Bring Whole30 Foods Into Your House

When you go shopping that first time, do not buy any non-Whole30 approved foods and do not bring any non-Whole30 approved foods into the house. This will just tempt you to stray. Keep your kitchen Whole30 only. Then, you don’t have to think about what you are eating, you can just eat it. And, you will not be tempted to eat other foods. This is the best advice that I can give to anybody who does Whole30, whether you are traveling or stable in one spot.

Tell Your Peers & Ask for Support

When I explained to people what Whole30 was and why I was on it, I found them to be very supportive. This is unlike other diets, where my friends often pressured me to have a cheat day. However, on Whole30, I found that people were very understanding and supportive of my diet. I attribute this to the strict rules and guidelines. It was easier for people to stop pressuring me to eat something because they could understand the clearly defined dietary rules, versus if I just said, “I’m on a diet.”

I told all of my co-workers and friends that I was on Whole30 and explained it in detail to them. I think this was a huge part of my success. My co-workers, who barely knew me at the time, were super supportive. While I never asked them to do this, they curbed ordering take out , so I wouldn’t be tempted to stray. They also threw a big party when the diet was over so that we could all enjoy tacos in the break room.

Meal Prep On Your Days Off

The key to success on Whole30 is preparation. Meal prepping is critical to following Whole30. On your days off of work, set aside time to go grocery shopping and meal prep. I prepared lots of meatballs and chicken breasts that I could add to salads or vegetables for protein. I also made Whole30 approved stirfries.

For ideas of recipes, definitely check out this book: The Whole30: The 30 Day Guide To Health And Food Freedom and the many great Instagram accounts dedicated to Whole30. I do not like to cook, but I found the recipes online and in the book to be very straightforward and easy for a non-cook like me!

Avoid Going On an Assignment That is a Culinary Destination

In eight years of traveling professionally, there were assignments where I ate out multiple times per week, and those where I could have cared less about eating any of the food in town. Some destinations just appeal to my culinary senses more than others. If possible, choose to do Whole30 on an assignment where you are not so thrilled about the food options in the area. It will make things a lot easier if you aren’t dying to try a new restaurant. Although, that being said, sometimes you just want a change and are motivated to start, even if you are excited about the food in a new location.

If you are thinking about completing Whole30, please do not let traveling stop you! With a dedicated mindset and some simple planning, you can complete it! If you are suffering from any chronic issues due to inflammation, I would highly suggest trying Whole30!

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2 thoughts on “Whole30 Tips While Traveling”

Hi Julia- First of all..WOW! I love your Blog! You have answered so many questions I have had about being a traveler. Your site is such a wealth of information and I made sure that I subscribed. I am a PTA and on a couple of occasions have talked with recruiters from travel agencies about traveling but I always seem to stop the process when it comes to licensing in other states and finding housing. On the housing part, only because it just wasn’t clear to me where I would live and what it would cost :/ (I like your suggestion about temporary housing until I would be able to see that area, traffic, distance, etc.). Two questions I have are, do you take your own car to the assignments that are in the states and how easy/difficult has it been to get licensing? (I realize ST may be different from PTA as far as licensing). I look forward to receiving blog posts from you! Dianne (Texas)

Hi Dianne! Thanks for the kind words! Glad that you find the blog so helpful and that it could potentially help you take a leap into traveling therapy. Licensing is one of the harder parts about travel. It gets more challenging the more licenses that you have. Because each new states will want to verify your current or previous licenses and that takes time and money with the boards. My best advice is to get a couple of licenses in the beginning of your travels, when you only have 1 state that you need to get verified, and the process will be easier. As far as a car goes, I have done everything. I have driven my car cross-country, shipped my car, and also flew to an assignment and bought a car that I sold when I left and rented a car for 3 months. Best of luck!

Whole30 Travel Tips!

Hey Whole30’er! Firstly let me just say I’m SO impressed that you’ve chosen to do a Whole30 amidst travel plans… Maybe you’ve got a big trip coming up and you just want to prove to yourself you can continue to do Whole30 while traveling… Or maybe travel is what you do! Day in and day out, your job has you on the go. Whatever the reason you’re looking for Whole30 travel tips, I hope to provide some guidance to make your Whole30 even easier!

I’ll give you a fast breakdown of my Whole30 travel tips, then go in detail for each one below. Have other suggestions I should add? Or have questions about what I’m sharing? Comment and I’d be happy to add it to this post!

(I’ll note here that I do realize some of you business travelers don’t have full control over your travel details. If you fall in this boat, just do the best you can! Try to have a chat with your travel coordinator to communicate your preferences so s/he can accommodate you as much as possible!)

My list of Whole30 Travel Tips

Look at menus at choose restaurants
Make reservations

Bring a cooler

Pack enough on-the-go food, check your bag, stay in a hotel with a mini kitchen, bring your kitchen gadgets with you.

Map out grocery stores before you go
Look up restaurants and menus in advance
Scope out airport food in advance
Consider Sun Basket

Normally when you’re traveling, stopping in restaurants and gas stations for fast(er) food is a way of life. When you’re on the Whole30, you’ll have to majorly plan in advance to set yourself up for success!

Meal plan before you leave. If you plan on making your own food, this consists of which recipes you’re going to make and grocery lists before you leave (Check out my Whole30 Meal Plans here !) Decide what you should purchase in advance and what you’ll be able to get at a grocery store when you get there. Personally, meat is our top priority. I will purchase organic, high quality protein in advance, freeze it, and then pack it in the cooler. The fact that it’s frozen means less need for freezy pouches, too! Another option is cooking your meat in advance. You can grill and cut chicken into slices, put it in the cooler, and that can be a super filling snack on the go!

Search for Restaurants and Menus in Advance

If you want to eat out, you’ll want to plan which restaurants you’re going to in advance. Search for restaurants near your event location and check their menus.I even go so far as to create a Google map for a trip and save restaurants that have Whole30 approved options so that when we’re there, it’s SO much less time searching on my phone.

Local restaurants typically tend to have healthier options, and they’re usually able to say yes to your requests than huge chain restaurants can. Search for things like “organic” or “grass fed burger” or “salads” to find restaurants that may work. You can look at reviews on Yelp, then I would call to verify hours and that they’re still in business (so many annoying stories here of traversing the world to find out X healthy restaurant had closed…). It’s a hassle, but worth it to be prepared! (In this phase keep track of addresses, phone numbers, and business hours…)

Make Reservations in Advance

You definitely don’t want to wait until you get to where you’re going and HOPE you find a place to eat for dinner. Especially if you’re dining on a weekend, restaurants fill up so fast you could be waiting for hours or forced to find another spot. Make reservations for all of your dinners to ensure you have something Whole30 approved to eat, and when you want it! Use Google and Yelp to find somewhere that is near your hotel or where you’re staying, and check menus to ensure you have a good option. Knowing your dinner plans are completely taken care of will definitely help minimize your stress!

If you’re traveling for work with colleagues, you can just volunteer to plan meals! Your colleagues will be grateful to have it all mapped out, and the restaurant choosing will be safely in your hands.

Write it all down

Once you’ve decided exactly where you’re eating and when, write it all down. I would suggest having a master document that includes address, phone number, and store hours for the following:

Grocery stores nearby
Coffee shops nearby
Smoothie shops or juice bars nearby
Breakfast, lunch, and dinner spots along with any reservations and times

You can keep this completely digital, or print it out to keep with you. If you’re traveling with colleagues, they’ll think you’re the most prepared person on the planet. Because, you basically are 😉

There are so many great snack and emergency type foods that are great on the go. Some examples would be:

Meat: Deli meat, meat you cook in advance, canned meat, wild caught smoked salmon
Fruits: Fresh fruit, dried fruit, baby food pouches (surprisingly delicious!), or applesauce cups
Vegetables: cucumber, carrots, celery, bell peppers, snap peas, snow peas, kale chips, salsa, vegetable baby food varieties
Healthy Fat Options: olives on the go , guacamole packets , olive oil (you can bring a small bottle like this one with you!), coconut milk , meat, and flakes , nuts, seeds, nut butters , and nut butter to go pouches , take salad dressings or sauces with you in little bottles!
Bars: Epic Bars , Lara Bars (click here to see which Lara Bars are Whole30 approved!), RX Bars , or Thunderbird bars

I know, it’s annoying. I would much rather only bring a carry-on. I’m totally with you, but let me tell you why. A lot of the snacks and foods I’ll suggest are liquid! If you check a bag, you can bypass the liquids rule and bring your liquid snacks with you! (Not to mention your full sized shampoo and conditioner 😉 You can also bring more kitchen gadgets that wouldn’t be allowed in your carry-on.

This is huge, you guys! If you’re staying in a hotel, choose an extended stay with a mini kitchen. Especially for breakfast and lunch, I just want to make our own food! Having a kitchen in your hotel is a game changer. We prefer Home2 Suites by Hilton ! It doesn’t have an oven, but you’d be surprised what you can make in a microwave if you have to! Having a full sized refrigerator is key! From their website:

All of our kitchens include a full–size, energy efficient refrigerator/freezer, microwave, sink and dishwasher. Plus, what kitchen would be complete without a toaster, microwavable cookware and cooking utensils? We have it all!

Can’t swing it? Try to at least get a hotel with a mini fridge and microwave. A lot of hotels have some mini fridges available for guests who request one. Right when you book your hotel, call to request a mini fridge be put in your room before you get there. It saves you an extra step and keeps your food fresh!

Another thing to do that’s hotel-related is call to check what’s included in the “free breakfast,” if there is one. There may be at least eggs, which could potentially save you from going to a restaurant for breakfast… But don’t count on the “free breakfast” meaning there will be a Whole30 approved option for you.

Even if you are staying in a hotel with a kitchen, you need to bring some kitchen tools with you! Bring a paring knife with a case like this one in your checked bag. Since vegetables tend to need more cutting than fruit, this will help you stay balanced in that fruit-to-veggie ratio. You can also get flexible cutting boards like these that will fit easily in your luggage. You might also want to bring a can opener

Find grocery stores near you in advance

Grocery stores are your best bet for having compliant food! This is especially helpful (and entirely crucial) if you plan to make your own dinners while you’re away.

Consider Sun Basket

Want to save this whole30 travel tips post for later pin it here happy travels.

About The Author

Caroline Fausel

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Getting a hotel with a mini kitchen is a must… believe me I’ve tried to get by in one without one. It’s possible but… well let’s just say it’s extremely difficult. It’s definitely worth it to go through the trouble of finding a hotel room with a kitchen.

Caroline Fausel has always loved nutrition. After many bouts of vegetarianism, she and her husband found the Paleo lifestyle. After making the transition, they never felt better! Now with a better understanding of what makes us healthier, Caroline creates recipes for those striving to eat clean.

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Whole30 Travel Tips: How to Eat Whole30 on Vacation

Whole30 travel is a special kind of monster. While our fearless leader Melissa Hartwig advises against taking the cruise of a lifetime or an anniversary trip to Paris during your Whole30, sometimes things come up.

Table of Contents

What if you’re on Whole30 Day 9 and your friends invite you to the lake house for the weekend? What if you’re crushing Whole30 Day 17 and your boss needs to fly you out to make a killer presentation?

Do you say no? Or abandon your Whole30?

No way! Whole30 travel is completely doable and I’m here to show you how.

The Dining Room at the Grand Opera House in Vienna. The fanciest place to eat a Whole30 meal is all of Austria.

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The only way to succeed while traveling on the Whole30 is through mindfulness and careful planning. While vacation is normally a time to zone out and relax, if you want to stay compliant, you’ve got to create a game plan.

I traveled frequently throughout my first Whole30 and was able to stay on track! I have a girls trip planned during my upcoming second one and am not sweating it at all.

Here’s how I do it:

Pack Whole30 Approved Snacks

The Houses of Parliament in London. They should make a law…Whole30 snacks must be sold EVERYWHERE.

You are likely to encounter more “emergency moments” while traveling on the Whole30 than you would at home. You might be trapped in a car full of friends munching on candy and beef jerky or stuck in meetings all day without a chance to sit down to eat. You can survive both of these if you plan ahead.

Make sure you have an accessible purse, carry-on, or cooler with the following things packed:

2 Lara , RX, or Epic bars for each day you’ll be away (or a combo of the three).*
a few packs of almond butter .
a small bag of sliced apples
a small bag of celery
a small bag of carrots

The point is to have plenty of Whole30-compliant snacks with you, so if you are faced with long periods of time without access to compliant food (i.e. gas station stops on road trips, mixers on business trips, etc.) you don’t have to go without any food which can make you desperately hungry and in need of a quick fix — which usually isn’t compliant.

You can bring plenty of non-perishable emergency items with you (like the Lara and Epic bars) and replenish things like carrots, apples, etc. by popping into the local grocery store or the hotel’s breakfast bar.

I went on multiple road trips during my first Whole30 and while it was kind of weird not loading up on traditional “road trip snacks” along the way, I actually felt powerful when I went into a gas station, just got a bottle of water, and popped back out to my car to continue munching on my apple slices.

*Small reminder that not ALL Lara and RX Bars are compliant. Check the ingredients!

Tips for flying on the Whole30

When I arrived in Switzerland, I soon found out eating Whole30 and cooking at my Airbnb would be WAY cheaper than trying to eat out. It’s so expensive there.

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Shorter domestic flights on the Whole30 should be no big deal. Just get water, hot tea, or black coffee to drink, and pull a Lara or Epic Bar or even a Chomp stick out of your bag to munch on instead of the peanuts or crackers.

Long-haul flights are where it gets trickier. If you’ve got a flight where they are going to feed you, chances are substantial portions of the meal are going to be non-compliant. Have no fear! With a little preparation (and perhaps a small fee!) it looks like you can get a meal that is mostly compliant.

Start by searching “ name of airline special meal” which will take you to the list of alternative meal options. For example, here’s a special meal menu from United and American Airlines. Be sure to look over the meal options more than 24 hours in advance of your flight so your airline of choice has time to accommodate your request. Most major carriers have vegan and gluten-free options, which could be workable.

It’s worth it to call your airline to assess if you can build a custom meal for a small fee – or pick the vegetarian option and avoid the grain and dairy components, filling the holes with the Whole30 snacks you brought with you.

Tips for staying at Hotels on the Whole30

At the Cat Cafe in Bratislava, Slovakia. No Whole30 food…but they did have cute kitties so it’s still worth it 🙂

Hotels on the Whole30 are easy enough — especially if you can book a room with a kitchenette. If a full kitchenette isn’t available, call the hotel to request a room with at least a mini-fridge to store Whole30 grab-and-go foods like fruits, vegetables, and nuts — which you can easily pop out and grab from a local grocery store.

You can even make baked potatoes in the microwave, which is a Whole30 on-the-go option if your hotel room has one available.

Staying with Friends and Family on the Whole30

Anything for Selenas! Except breaking my Whole30.

This can be the hardest part of Whole30 Travel.

If you are on the Whole30 and staying at a loved one’s home, staying compliant will be technically easier, as you will have access to a full kitchen in which to cook the meals of your choice, but the emotional work to be done has the potential to be exhausting.

We have been socialized to see refusing food as a rejection of the giver’s love and hospitality, which can only be amplified while you are a guest in their home. To help avoid this, offer to cook Whole30 meals for your host as a sign of gratefulness for their hospitality.

You should also give them a head’s up about your dietary restrictions before you arrive. Make sure to focus on what you can have, so they don’t feel restricted or confused when shopping (e.g. I love sunny-side-up eggs! Eating roasted veggies with olive oil is my favorite! Grilled chicken and green beans are delicious to me!)

Eating Whole30 at Restaurants

My “almost Whole30” meal in Prague. A great example of getting as close as you can while dining out, then just leaving the non-compliant items on the plate.

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If you do some Whole30 travel, you will likely find yourself at a restaurant — but don’t panic! Eating Whole30 at restaurants is possible. My mom and I were both on our first Whole30 when we went away for a girls’ weekend in the Texas Hill Country. We were able to eat at one of the region’s most famous steakhouses and stay 100% compliant.

Steakhouses and the like are your best bet for Whole30-compliant restaurants. So if you are on a business trip, family getaway, or girls’ weekend and would like to stay compliant, speak up and request one.

Study the menu online before you head to the restaurant. I’ve found this helps me as I’ve had more time to look things over and begin to formulate the questions I want to ask the waiter.

Grilled meats (the staple menu items at steakhouses) typically don’t have any contraband in them, so by ordering a steak (with no butter pat!), pork chop, or salmon with a side of grilled veggies and a “dry” baked potato, you should be good, but make sure to double-check about unlisted sauces or cooking oils. If you want to spice up your potato, I usually flavor mine with salt, pepper, vinegar, and oil.

If you want to go meatless, many salads are okay — just make sure to stick with vinegar and oil as dressing (or if you want to go hardcore, you can pull some Whole30-approved salad dressing out of your purse).

And, if push comes to shove, you can technically eat at Chipotle.

Get a salad with carnitas (the only meat cooked in sunflower oil instead of rice bran), plus any salsa you want (except the corn!) and some guac.

Be Prepared to Break Tradition with Whole30 Travel

Fighting on vacation Fighting during vacation Arguing during vacation Arguing on vacation

At Magnolia Market in Waco, Texas. My sister Kerry (in the middle) was on her 1st Whole30 at the time and had a great time even though she skipped eating at Silo Baking Company.

Sometimes eating Whole30 hurts. Let it! Relish in it! Think of it as pain leaving the body!

Is there a diner you eat at every time you road trip? Skip it in favor of a place where it’s easier to be compliant. Or if your traveling mates insist, be a good sport and eat there, but make sure to stick with eggs and fruit.

It might be a little sad not having your special diner pancakes, but if you eat there every single time you visit, that’s just it! Those special pancakes (or whatever meal you have) will still be there next time when you’re not on Whole30. Who knows, you might not even want them then.

Sometimes when traveling, you might feel rushed and opt for a quick drive-through meal or something from an airport kiosk. Challenge yourself to do better. You made a commitment to yourself to eat Whole30 and you’re not going to let a little change in your schedule and daily rhythm stop you.

If you can’t find something Whole30-compliant while traveling, relax. Take a step back. Pull out your emergency Lara Bar that you brought with you for such a time as this and make a plan.

You’ve got this.

Whole30 traveling FAQ

There are the most common questions I get about my Whole30 in general (I’ve done 5!) and eating Whole30 on vacation.

Why am I not losing weight on Whole30?

Sometimes our non-scale victories are bigger than our weight loss. Remember, the main goal of the Whole30 isn’t losing weight, it’s becoming healthier overall and healing our relationship with food. My first Whole30, I lost 17 pounds! By my fourth, I wasn’t losing weight anymore, but my skin was almost clear and I was sooo good at cooking.

Sometimes there is even a bit of Whole30 weight GAIN because I am eating so much more protein and my muscles are growing. Stop looking at the scale and start looking in the mirror instead.

What are the best Whole30 restaurants?

Eating at the Outback Steakhouse on Whole30 is easy because you can do steak or chicken with a yummy vegetable side. In fact, any steakhouse is usually a great place to try because they have “low-ingredient” dishes that are typically compliant.

Other options:

Zoes Kitchen Whole30
Cava Whole30
Chipotle Whole30

You can even have a Whole30 Starbucks drink! Just try black coffee or tea with milk. It’s out of the ordinary, but it’s still a great way to have a fun little drink. If you are ever unsure about an ingredient, just ask a barista.

And remember when eating at Chipotle, the answer to “Can you eat corn on Whole30?” is NO so you need to leave it out of your burrito bowl.

Are there any good Whole30 camping meals?

Eating Whole30 while camping is easy. The best way I have found to keep things easy is to bring lots of canned vegetables with you. Same with lettuce wraps for a quick lunch. No-bean chili is a great option for cooking over a fire!

**This post contains affiliate links, which means if you purchase an item via these links (or in the same session) I get some cash money, at no extra cost to you. You can learn more in my Privacy Policy .

Emily’s all over the place. She’s an expert on working holidays, studying abroad, and turning your #GapYear into a #GapLife. Learn how here .

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Thanks for the reminders about planning ahead with emergency snacks and shopping local. I think sometimes when traveling we forget the locals don’t eat out every meal! :p

hahaha so true!

Great tips. We are on day 18 of the Whole30 and I’ve cut so many veggies and fruits and cooked so much that traveling doesn’t sound so awesome for the next 2 weeks. However, my husband had to go out of town for a week and I packed him enough food for the whole trip. It really helped him. I’m actually enjoying the recipes though, so that’s a good thing.

There are so many recipes that are actually really good! The first time I did the Whole30 I was surprised by how much I liked all the food. Good luck on your last few weeks! I’m a day 20 today.

I give you so much credit for sticking to the Whole 30 while traveling. I tried and failed miserably haha. My problem was not planning enough ahead of time with snacks and for long flights. Really great tips though! 🙂

It does get really tough when you don’t plan ahead! I’ve been in a couple situations where I didn’t bring enough compliant food and I’m like…this is it…I’m going to starve. hahaha.

Planning is key! If you come prepared, it is so much easier to stick to it.

I so, so agree!

I didn’t know what Wole30 was! So I Googled it and now I know, thanks for that! I’m glad to see you fond a way to keep traveling despite the Whole30. If you’re prepared, you can do almost everything.

I’m glad you’ve discovered it! It’s really helped me.

This is an interesting article! I have not something like this before, but it’s worth a try Most of the tips are very helpful if also wish to stay on a specific diet!

Thanks for sharing ♥️

Yes, for sure! You can apply these to most any type of eating.

I’ve never been on a whole30 diet but recently I’ve started to gain control about what I eat. Travel is where it gets bad and I eat all junk or whatever that’s easily available. These are some wonderful tips, hoping to use them on my next travel trip 🙂

I so feel you! My vacation brain is like EAT IT ALLL, but my stomach is like PLEASE NO hahaha.

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Home › Lifestyle › Healthy Living › Whole30 Food List: What to Eat and Avoid for Optimal Results

Whole30 Food List: What to Eat and Avoid for Optimal Results

by Lisa Bryan

56 Comments

Oct 21, 2023

This post may contain affiliate links. See my disclosure policy .

Start your Whole30 right by downloading my Whole30 Food list . It’s a shopping list that you can print out and stick on your fridge or bring to the grocery store. I’ve been around the Whole30 block and I’m here to help you navigate the guidelines and what foods to eat and avoid.

Whole30 food list. A complete shopping list and guide for what to eat on Whole30. Download the PDF.

Click to download PDF

Your Whole30 Food List

If you’re anything like me, the new year often feels like a natural moment to make a healthy shift. I’m not talking about low-calorie crash diets or unrealistic weight loss goals, though. I’m talking about hitting the reset button on my eating habits—because, even though I stick to a relatively clean diet most of the time, it’s nearly impossible to avoid all of the sweet holiday treats and festive cocktails. I’m only human, after all.

That’s why I love the Whole30. This 30-day real-food eating plan is one of my favorite ways to essentially recalibrate my taste buds to crave more whole foods, calm inflammation throughout my body, and boost energy levels—things we could all benefit from come January, or after any period of overindulgence.

For me, Whole30 strikes a nice balance of structure and freedom. Yes, there are strict rules about eliminating certain pro-inflammatory food groups and ingredients, but there are still a huge number of foods available to you—and what you can create with these nourishing foods is often truly amazing. For tantalizing food inspiration, check out my favorite Whole30 breakfast recipes , Whole30 lunch ideas , and Whole30 dinner recipes .

But I’ll admit, the first (and even second) Whole30 can be a bit of a learning curve. Even if you know the basics of what to cut out and what to eat, there are many ingredients and additives that fall into somewhat of a gray area—and unless you’re an expert, keeping track of it all can be the most stressful part!

What Exactly is Whole30?

Whole30 is a nutritional program designed to help you eat healthier and eliminate your personal trigger foods—these could be foods that cause an inflammatory or autoimmune response in your body, or simply foods that cause you to lose all self-control.

For 30 days, you will cut out all grains, legumes, soy, dairy, alcohol, added sugars, artificial sweeteners, and processed foods containing any of these ingredients; and load up on all sorts of vegetables, fruits, eggs, quality meats and fish, nuts, seeds, and healthy fats.

The idea is that, after a month, you’ll rid yourself of sugar and carb cravings and start to really notice the positive effects of adopting a whole foods-based diet—whether that’s sleeping better, thinking more clearly, feeling less bloated, or having more of a pep in your step.

After the first 30 days are up, you’re encouraged to slowly reintroduce certain foods one at a time to identify specific items that may be causing unwanted side effects—and thus, what foods you probably want to ditch for good.

Why Should You Do a Whole30?

In a nutshell, because it totally revamps your relationship with food. Whole30 isn’t a diet in the traditional sense. You’re not allowed to weigh yourself, and counting calories and measuring out portions aren’t encouraged either.

The true goal is to eliminate foods that are pro-inflammatory and potential allergens, to recalibrate your taste buds so you naturally crave fewer sweets and carbohydrates, and to break the emotional ties you may have with certain “comfort” foods that have derailed your eating habits (and overall vitality) in the past.

What You Can (and Can’t) Eat on Whole30

First, let’s start off with what you can’t eat. Per the official program rules , you must eliminate all of the following for 30 days, no exceptions:

Added sugar, real or artificial. This includes (but is not limited to) maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, monk fruit, Splenda, Equal, Nutrasweet, and xylitol.
Alcohol . Any form of alcohol is a no go, even for cooking.
Grains. All grains are off limits (even gluten-free grains!), including wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, quinoa, and buckwheat.
Legumes. This includes beans of all kinds, peas, chickpeas, lentils, peanuts, and peanut butter. This also includes all forms of soy—soy sauce, miso, tofu, tempeh, edamame, and lecithin.
Dairy. Milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
Certain additives. Carrageenan, MSG, and sulfites are all a no go.
Baked goods, junk foods, or even treats with “approved” ingredients

So, what can you eat? Pretty much anything that’s left over, with a few exceptions. Basically, this includes vegetables, fruits, eggs, quality meats and fish, nuts, seeds, and healthy fats. To make your lives easier, download my Whole30 shopping list for loads of specific compliant foods broken down by food group. And always stock up on Whole30 snacks for grab and go, or make your own Whole30 snack recipes .

You can also watch my What I Eat in a Day video for more Whole30 recipes and inspiration.

5 More Ways to Make Your Whole30 Successful

Beyond simply knowing what to eat and what to skip, here are a few more suggestions for making your Whole30 experience way more enjoyable.

Prep ahead: First, print out my Whole30 grocery list so you know the ins and outs of the program; then, find some Whole30-approved recipes that you’ll look forward to eating; lastly, set aside a few hours on Sunday to meal prep so you’re less likely to cave to mid-week cravings.
Remove temptation: Toss any non-compliant foods, or at least keep them out of sight, for the entirety of the program. There’s really something to the old “out of sight, out of mind” saying.
Think big picture: Whole30 is going to feel impossible if you’re fighting yourself the entire way. So before you begin, make sure this is something you’re truly willing to commit to. One strategy that always helps keep me motivated is jotting down my non-weightloss goals for doing Whole30 (e.g. mental clarity, pain reduction, clearer skin) and what these things will help me do.
Drink lots of tea: Whenever I find myself itching for a snack and I know I’m not actually hungry, I brew up some herbal or green tea. I personally love a good cup of matcha, which is packed with antioxidants and may help boost cognitive function and aid in weight loss.
Do it with a friend: Don’t underestimate the power of an accountability partner! There will be moments during your Whole30 that are really tough, so having someone to commiserate with can honestly be pretty helpful. Sharing words of encouragement and tasty recipes is great too.

About the author

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

Before we get going, on I want to make it clear that you can successfully do a Whole30 without ANY additional products, support or resources outside of what is provided directly on the Whole30 website. In fact, you don’t even need a book. The entire program is outlined right there for you on the Whole30 website. In fact, it’s how I did my very first Whole30. With that said, I do recommend reading the actual book Whole30 to fully grasp the program. But again, even that’s not required.

Many of the resources outlined in this article are free. Guides, Facebook groups, shopping lists, recipes and more, all free. Free, free, free. Some are additional resources you can pay for like cookbooks (AHEM like the first ever Whole30 endorsed cookbook, The Whole Foods Good Food Cookbook , products or meal planners that are designed to make life more manageable while you’re maneuvering this new way of looking at food.

In full transparency, a few of the included links are affiliate links. This means I get a small portion of the proceeds for referring you. I won’t participate in an affiliate promotion unless they pass a discount on to my audience as well so we all win. Please know that I am very selective about the brands that I partner with and these are all brands that I use and purchase for myself on a regular basis.

Now that that is all out of the way, let’s get into it, shall we?

Find your people!

First off, I can’t emphasize enough how much having a supportive tribe is going to be. Perhaps that’s something you can draw from your immediate family and friends but for some that’s not always an option. If your family is less than enthused about giving up their morning waffles, you’re not alone. That doesn’t mean you can’t do this without them though! There is SO much support in the Whole30 community, I truly believe it is one of the most supportive and caring squads out there.

From Facebook groups like the Whole30 group (no cost to join!) run by Whole30 certified coach Judith Forman of Everyday Whole to a robust IG community of Whole30 Instagrammers, finding fellow Whole30ers is a breeze. (Note not every recipe put out by these accounts is Whole30 compliant.)

Make sure to download some of the fun social media images Whole30 has created for you to use on your social profiles during your 30 days.

Some of my favorite Whole30 Instagram accounts to follow are the following:

Whole30 Recipes – This is the official Whole30 Recipes feed from Whole30. Each week they have a new guest poster sharing new recipe inspo, tips and tricks. I love that each week we get a new perspective and take on how someone is approaching their Whole30.
Healthy Little Peach – I just adore the recipes Ashley puts out; they’re creative, full of flavor and approachable. She has a fun and relatable voice that will draw you in to her cooking adventures. Speaking of her actual voice, it’s like smooth maple syrup smothered on a warm fluffy pancake (which is NOT Whole30 by the way 😉 ) on a cold winter’s day and will draw.you.in.
TPW Aldi Walmart Whole30 – This Instagram is run by Sarah Renfro, Whole30 Certified Coach of the Year 2018, and focuses solely on doing a Whole30 on a budget. Sarah shares economical grocery finds, recipes and more. All the more proof you can do this without a giant food budget.
The Whole Smiths – I mean, I HAVE to include myself, right? Chances are you may already follow me over on Instagram but if not you can do so here . I love to make healthy cooking fun and accessible for every home cook. My family makes guest appearances, we had #WillSmith week over there and I share my new favorite products, tips and tricks.

While you’re over at Instagram, I suggest you check out the #whole30homies hashtag. It’s a fun hashtag of people documenting their Whole30. I encourage you to comment, interact, ask questions and get to know others through your journey. The more connections you make, the more support you have. Knowing you are not alone, having someone to answer your questions and encourage you along the way is invaluable.

Speaking of Whole30 Coaches , for those of you wanting an extra layer of support along the way Whole30 has many certified coaches that are specialized in understanding the program and helping you to get through it. Of course, this isn’t necessary however if you know you are going to struggle with certain aspects and like more of a one on one approach this may be an option for you. You can find a list of Whole30 Coaches HERE .

And finally, for all of you current, soon-to-be or looking-to-be mamas the Whole Mamas Club is a resource created by Whole30 to support you through your health journey while balancing motherhood and the additional challenges motherhood brings to the table.

Meal Planning

If I’m being honest, meal planning isn’t my forte. I don’t have fancy templates, sophisticated meals on rotation and organized lists to shop from. Due to the nature of what I do our food schedule depends a lot around what I’m creating for this blog, cookbook, or brand partnerships. Due to the nature of your life meal planning and getting everything ready ahead of time may not be something that comes easily to you. I get it! But the truth of the matter is you don’t need a fancy plan to be successful.

I keep my meal planning quite simple. A couple of days prior to the start of the week I list out 5 meals I want to make for dinner during the week (two of which I plan to double batch), 3 breakfasts and 4 lunches. These don’t necessarily need to be recipes per se as much as an idea . I also create a list of snacks, extras and a backup dinner idea in case one night we’re running short on time. It doesn’t need to be perfect but as long as I have a plan to have compliant meals and foods on hand I find it easy to manage.

It’s important for me not to overplan and get too ambitious with my meals. It’s easy for me to get carried away and end up with too much food on hand, spending too much time in the kitchen and too much time prepping. I like to keep things simple with ingredient meals and simply plan for a protein, veggie or two and a sometimes a starch for dinner on some days. NOT a full blown recipe meal every day of the week.

Once I have my list, I take stock of what ingredients I already have on hand and make a grocery lists for the rest. Usually my list is just written down on the back of that paper. That’s it. I have a rough idea in mind on what I want to eat which day depending on our schedule.

However, if you do better with a well structured meal plan there’s options for that as well! I’m thankful for people like Michelle Tam of Nom Nom Paleo who has created a comprehensive guide and meal plan to follow through the month…and beyond. She has 90 days of Whole30 recipes and content all located right on here blog!

I also highly recommend looking into Real Plans for your meal planning needs . They work directly with Whole30 and will create customized meal plans and shopping lists based on your dietary preferences. Perhaps you have a child who is allergic to nuts and you need to avoid recipes with nuts, no problem! Maybe you love chicken and want lots of chicken recipes in your meal plan. Again, not a problem. Basically you let them know what kinds of recipes you like, a meal plan and lists are made. Boom. You’re done.

Lots of your favorite food bloggers have their recipes included in Real Plans as well. In fact, several recipes from The Whole Smiths Good Food Cookbook are in there! But it’s our little secret, ‘k? You can find more information on Real Plans here .

Avoid Meal Fatigue. It’s not all about sweet potatoes, bacon and avocado. Do some pre-work and save Whole30 recipes so you aren’t stuck eating the same thing every day. To get you started, here are some of my favorite Whole30 Recipes . You can also search recipes on my site by dietary guidelines and find all of my Whole30 compliant recipes there . My friend Kristen from Living Loving Paleo also has a great round up of popular Whole30 recipes on her site for you to peruse.

The best of the Whole Smiths Whole30 recipe roundup.

Keep it Simple. Don’t over meal plan or plan overly ambitious meals. Find recipes with 3-4 ingredient that you can mix-n-match throughout the week. I love Nom Nom Paleo’s Cracklin Chicken or The Whole Smiths Whole Roasted Chicken . Super simple, tasty and easy to prepare.

Buy and Make in Bulk. Stock up with your favorite healthy foods and plan to have them around. Foods you look forward to eating. If you love steak, have steak in the fridge! If you know you’re a ranch fiend (like me) make a batch of my Bacon Ranch Dressing to keep on hand. Once a Month Meals has a round-up of 101 Whole30 compliant freezer meals that’s bound to give you some great bulk meal ideas.

The very best Bacon Ranch Dressing one can imagine! It's even dairy-free, paleo, and Whole30 compliant.

Right now my friends at Butcher Box are offering new members 2 pounds of free Grass-Fed Ground Beef for LIFE when you sign up . Yes, for life. We love using their service and it ensures we always have quality protein on hand.

Emergency Meals. Have emergency food on hand! Things like hard-boiled eggs, salad mix and compliant dressing or a compliant rotisserie chicken will be your best friend. In a pinch I’ll even eat an avocado.

GROCERY SHOPPING

Ah, grocery shopping. You either love it or hate it. Personally I love it. I love finding new products and strolling the isles for new recipe ideas. But that’s also part of my job. I get it, grocery shopping can get to be burdensome to fit into your schedule, particularly if eating a whole foods diet is new to you. I recommend planning to grocery shop once a week. I’ve tried stretching it to two weeks but I find I buy too much and end up with food waste.

I will however stock up on proteins (storing them in the freezer), canned goods and spices every couple of weeks and load up on perishables weekly. I’ll then base my meal plans off of the proteins I have in the freezer rather than shop to my meal plan.

I know grocery shopping can vary widely based on what region you are located. Here in the Bay Area I duo the majority of our shopping at Costco, Trader Joe’s and Whole Foods. I’ve rounded up some Whole30 shopping guides from some of my favorite bloggers for you to scroll through.

Aldi’s

Trader Joe’s

Whole Foods

A lot of compliant items can be found on Amazon. I often use Amazon Prime to deliver a bunch of items I may have forgotten at the grocery store or that my local store simply doesn’t carry. Sometimes that requires buying them in bulk but as I mentioned above, I’m ok with that. Things like compliant pizza sauce , tapioca flour or my favorite iced teas are always great to have an excess of.

WHOLE30 CONVENIENCES

This is not about the perfect Whole30. It’s not about making every single meal from scratch, having each plate perfectly balanced. You can definitely do that but don’t sweat it if the best you can pull off one night is some compliant chicken apple sausages and carrot sticks. While I don’t suggest that at each meal, it’s going to happen. And that’s ok.

Doing things like buying pre-cut and washed vegetables are a lifesaver. You don’t get bonus points for chopping them yourself. If you see an economical option that’s ready to go, go for it. Things like pre-cut butternut squash, and store bought riced cauliflower will save you a boat load of time and energy in the kitchen. Trader Joe’s and Mann’s Fresh Vegetables have a wide range of economical options for you. It makes recipes like my Chipotle Lime Butternut Squash and Pork Fried Cauliflower Rice a breeze.

This Pork Fried Cauliflower Rice from The Whole Smiths is not only quick and easy but delicious and Whole30 compliant. Gluten and grain-free too!

I’m a huge proponent of making breakfasts ahead of time. Prior to a Whole30 we’re used to quick breakfasts like cereal, smoothies and yogurt and those are obviously all a no go now. It can be an adjustment to moving towards an unprocessed breakfast routine.

To help facilitate that I recommend making your breakfasts in batches ahead of time. Things like frittatas and egg muffins / cups are always a quick option to reheat in the morning. Double batch whatever you make and plan to have it through the week. If you get sick of eggs plan to have your leftovers from dinner the night before or make a batch of sausage patties to reheat with a quick breakfast salad.

For quick and easy dinner ideas, check out 10 Sheet Pan Meals over at Everyday Whole or these 30 One Pot Meals from Oh, Snap Let’s Eat .

30-Second Homemade Mayo from the Whole Smiths using olive oil. You have to make this to believe it! Paleo friendly, Whole30 compliant, gluten-free.

While I love making things like my 30-Second Mayo or Whole30 Latte from scratch, I find making everything on my own can get a bit a bit cumbersome. Thankfully brands like The New Primal, New Barn Almondmilk and Zupa Noma make convenient ready-to-go sauces, portable proteins, almond milks and bottled soups that are compliant and great to rely on. You can use the code “WHOLESMITHS” to save 15% on your Zupa Noma order .

Read.Set.Go!

And with that you are ready to get going on your Whole30. There’s bound to be some challenges along the way, don’t let them deter you from finishing your 30 days. Just know for every struggle, there is a solution. Reach out, connect and ask questions. After you first try the Google that is. 🙂

Whole30 Compliant Italian Sausage from the Whole Smiths, so good and SO easy to make at home. A must-make for your Whole30.

Whole30 Baby Steps

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Is there anything you HAVEN’T thought of here?! Awesome, awesome resource!! <3

You are so interesting! I do not suppose I have read anything like this before.

So wonderful to discover another person with some genuine thoughts on this subject. Really.. thanks for starting this up. This web site is something that is needed on the web, someone with a bit of originality!

Thanks for the article, your tips and tricks were really helpful.

Whole30: Beginner’s Guide, What to Eat and Avoid, Advantages, and More

Giving up a favorite meal isn’t easy, and yet changing the foods you put on your plate could have a positive impact on your body — not just in terms of weight loss, but also physically and mentally.

If you’ve been feeding your body junk and you’re seeing the effects of an unhealthy diet , the Whole30 program might be the right fit for you. Melissa Urban and Dallas Hartwig, certified sports nutritionists and authors of the New York Times bestseller The Whole30: The 30-Day Guide to Total Health and Food Freedom , created this monthlong clean-eating plan in 2009.

This program, which proponents describe as a nutritional reset, doesn’t promise weight loss, but it does promote self-awareness with regards to how your body responds to food.

An Overview of the Whole30 Program

“You can think of the Whole30 like pushing the reset button with your health, habits, and relationship with food,” Urban says. “For 30 days, you’ll eliminate the foods that scientific literature and our clinical experience have shown to be commonly problematic in one of four areas: cravings and habits, blood sugar regulation and hormones, digestion, and immune system and inflammation.”

The Whole30 program is popular because it emphasizes eating whole foods. And if you’re living with chronic health issues, this program can help you understand how your body reacts to certain foods.

“Over the course of 30 days, you’ll see what improves when you remove potentially problematic foods,” explains Urban, noting that you could see improvements in energy, sleep , mood, focus, digestion, pain, and athletic performance. In addition, you might have decreased incidences of conditions like eczema , migraines , asthma , and allergies, proponents say.

You follow Whole30 similarly to a traditional elimination diet , where you eliminate foods that may be causing you unpleasant symptoms.

“At the end of the 30 days, you’ll carefully reintroduce those foods one at a time, like a scientific experiment, and then compare your experience physically and psychologically.”

Some people refer to the Whole30 program as a diet, but it’s not a diet in the traditional sense. Rather, it’s a nutritional program. So it doesn’t involve exercise , portion control, or calorie or macronutrient (carbohydrates, protein, or fat) counting. Additionally, this program isn’t intended for weight loss, although you might drop a few pounds on the plan.

Precautions to Take Before Trying Whole30

A major plus of the Whole30 program is that it isn’t exclusive or limited to one particular group of people.

"While we have hundreds of medical doctors and registered dietitians using our program with their patients and clients, you don’t have to be sick to benefit from the program,” Urban says. “If you want more energy, better sleep, improved digestion, and fewer cravings, the Whole30 is for you.”

But before you dive in, it’s important to check with your doctor, especially if you’re on prescription medication, if you’ve been diagnosed with a medical condition, or if you have a history of an eating disorder, Urban cautions. After all, some individuals require certain nutritional plans, and Whole30, just like any eating approach, isn’t one-size-fits-all.

What You Can Eat on Whole30

Now that you know how this program works and the benefits of a 30-day elimination, what are the basic rules of the program? Let’s start with a food list of what you can eat on Whole30:

All vegetables, including potatoes
Fruit , including strawberries, watermelon , apples, oranges, and bananas
Seafood, such as fish, oysters, shrimp, and mussels
Unprocessed meats, including beef, chicken , and pork
Nuts and seeds
Olive oil and coconut oil
Black coffee

What You Can’t Eat on Whole30

Meanwhile, the following foods are off-limits on this program:

Grains ( corn , wheat, rice )
Added sugar
Legumes (chickpeas, lentils, soy)
Processed additives (carrageenan, MSG , sulfites)
French fries and potato chips

Learn More About What to Eat and Avoid on Whole30

Potential Challenges When Following the Whole30 Program

Due to the restrictive nature of the Whole30, sticking with the program for a full 30 days can be challenging, and it will likely require advance meal planning and preparation. Also, there’s no wiggle room with the program. This plan calls for 100 percent commitment. So if you fall off track midway through the month, you’ll have to start over from day one.

As you begin your monthlong journey, also prepare for the possibility of a higher grocery bill. You’ll eat more unprocessed meats, seafood, and nuts on the plan, and these items tend to be pricier.

A Sample 3-Day Meal Plan for the Whole30 Program

Find inspiration for breakfast, lunch, and dinner with the recipe ideas below.

Breakfast Skillet eggs with leafy greens

Lunch Tuna salad with lettuce wrap

Dinner Grilled shrimp with roasted vegetables and zucchini noodles

Breakfast Paleo breakfast casserole

Lunch Chopped salad with avocado and grilled chicken

Dinner Steamed vegetables with grilled salmon

Breakfast Vegetable fajita omelet

Lunch Avocado chicken salad

Dinner Oven-baked ribs with cauliflower rice

Beginner Tips for Success on Whole30

“Many of The New Primal team members have gone through the Whole30 program and understand how great it is to have convenient and compliant products at your fingertips,” Miller says.

Learn More Tips for Whole30 Beginners

How Much Do You Know About the Whole30 Program?

Advantages-of-the-Whole30-Program-Quiz-1440x810

Touted Advantages of the Whole30 Program

There has been very little independent research examining the health impact of the Whole30 program. But Urban says that this eating approach could change your life, your taste, your habits, and your cravings. Once you identify problem foods and remove them from your plate, the physical and emotional benefits you experience could motivate you to permanently ban those foods from your life, she says.

“I think one of the pluses of the Whole30 is that it really helps people eat more whole, nutrient-rich foods like vegetables, fruits, lean meats, and healthy fats, while increasing nutrient and fiber intake and reducing added sugar and unhealthy fats in their diet,” says Amy Goodson, RD , a nutrition consultant in the Dallas-Fort Worth area.

Potential Disadvantages of the Whole30 Program

Still, the potential drawbacks of the program are worth mentioning.

“One of the downfalls is that anytime you take out a whole food group, you take out the main nutrient that food group provides,” Goodson says. “In the case of the Whole30, dairy is removed, thus removing the main source of calcium and vitamin D in the diet, which are required for adequate bone development and maintenance.”

Goodson also highlights whole grains as another missing link with the Whole30 program, which are an excellent source of B vitamins, fiber, and iron.

Although it’s true that you can receive these nutrients from other sources, Goodson explains that you would have to consume 10 cups of spinach for calcium, 4 ounces (oz) of turkey for vitamin B12, 1.5 eggs for protein, one small banana for potassium, and ¾ oz of salmon for protein — over 450 calories — to get the nutrients found in 103 calories of low-fat (1 percent) cow’s milk.

Last, there is the fact that the program is only 30 days long, which does not translate to developing lifelong healthy habits. Also, the plan doesn’t address portion control — a major downfall for many Americans. Thirty days of eating better is a great start, but in the grand scheme of things will not do much to improve your health if you immediately go back to the way you were eating before you started. Unfortunately, this tends to be a common practice, especially after following a program with as many restrictions as the Whole30.

A Final Word on the Whole30 Program

For many people, the straightforward nature of Whole30 and the supportive resources of the plan are a big draw. And many people do claim to feel better, as if they have essentially reset their health, after finishing the 30-day diet.

But some individuals, like those who aren’t able to stick to a restrictive eating plan, may find following the diet too difficult.

Just keep in mind that the plan is not meant to be permanent. After the program, you can reintroduce foods you eliminated in your diet to determine which are serving you best. The idea is that, with this approach, you’ll come up with your own custom eating habits that you can sustain for life.

Common Questions & Answers

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Should You Try the Whole30 Diet? Cleveland Clinic .
Forum. Whole30 .
Whole30 Approved. The New Primal .
Should You Try the Whole30 Diet? Cleveland Clinic . April 22, 2022.
Forum. Whole30 .
Whole30 Approved. The New Primal .

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Last updated on May 30, 2024

This post contains links through which we may earn a small commission should you make a purchase from a brand. This in no way affects our ability to objectively critique the products and brands we review.

10 Best Whole30 Snacks

Evidence Based Research To fulfill our commitment to bringing our audience accurate and insightful content, our expert writers and medical reviewers rely on carefully curated research. Read Our Editorial Policy

Top 10 Best Whole30 Snacks

1. primal kitchen deviled eggs with avocado oil mayo, 2. blueberry rxbar, 4. wild zora meat & veggie bars, 5. epic sweet & spicy sriracha beef bites, 6. seasnax roasted seaweed, 7. barney almond butter snack packs, 8. simple mills grain-free crackers, 9. that’s it mini fruit bars, 10. piedmontese biltong jerky, whole 30 basics: what does whole30 eliminate, what can you eat on whole30, faqs about whole30 snacks, key takeaways.

Whether you’re a newbie to the Whole30 diet or this isn’t your first rodeo, it can be challenging to find Whole30-compliant snacks that are both healthy and delicious.

As the Whole30 plan is a modified version of the paleo diet, eliminating grains, dairy, alcohol, sugar, beans, legumes, soy, and ultra-processed or fried foods, you can imagine that many of your typical snacks are a no-go during this month.

But not to worry—we’ve got you covered with ten of the best Whole30-approved snacks to keep you going with a tasty and nutritious treat to fight the “hangry” feelings while still keeping you Whole-30 compliant.

Okay, we get that these aren’t really “on-the-go” friendly (well, technically, anything can be eaten on the go if you aren’t afraid of a little mess).

But Primal Kitchen leads the pack when it comes to Whole30-approved condiments and dressings, as they are made with heart-healthy avocado oil .

To make deviled eggs Whole30-compliant, all you need to do is swap out your typical mayo made with soybean oil for avocado oil mayo from Primal Kitchen.

Eggs are the perfect food for the Whole30 diet, as they are packed with satiating protein, healthy fats, and micronutrients .

RXBars are gluten-free protein bars that are low in added sugar and contain real food ingredients.

Some RXBars—like Chocolate Sea Salt and Banana Chocolate —are debated in the Whole30 community, as the “chocolate flavor” isn’t always considered Whole30-friendly. For a safer bet, try the Blueberry, Mixed Berry, and Vanilla Almond RXBars for a quick and easy Whole30-approved snack to throw in your bag.

You can’t get more paleo than a straight-up meat stick.

Chomps are a high-quality meat snack made with grass-fed beef, venison, or turkey that have the hard-to-receive “Whole30 Approved” seal stamped on them.

These tasty snacks give you the convenience of Slim Jims—without any of the mystery meat or additives—in delicious flavors like jalapeno, Italian, habanero, and salt and pepper.

An on-the-go snack that packs in both high-quality meat and nutrient-dense plants is pretty rare—but Wild Zora makes it happen.

Although most people might shy away from a meat and veggie bar, Wild Zora bars are highly rated in the Whole30 community, especially the Mediterranean Lamb flavor.

The meats found in Wild Zora are all 100% grass-fed or free-range, with no grains, antibiotics, or hormones.

Plus, all their flavors are Whole30-approved, including the Apple Pork, Curry Turkey, BBQ Beef, Taco Pork, and Chili Pork Bars.

Another high-quality meat brand with dozens of Whole30-compliant snacks is EPIC —a company dedicated to not only animal welfare but also the environment.

EPIC’s meat bars, jerky, and bites are grass-fed and pasture-raised animal products, and the brand is also a sponsor of The Savory Institute , which helps promote holistic land management practices.

Whole30 enthusiasts are fans of the Sweet & Spicy Sriracha Beef Bites, as well as the Chicken BBQ Bar, Beef Jalapeno Bar, and the Venison Sea Salt Pepper Bars.

We’re taking it from land to the sea with SeaSnax roasted seaweed , providing a light and crispy chip-like consistency that will satisfy your need for a salty Whole30 snack.

Seaweed is rich in healthy omega-3 fats, which are beneficial for your heart and brain, as well as the minerals calcium, magnesium, potassium, and iron.

In addition to the classic Sea Salt flavor, SeaSnax also carries Chipotle, Wasabi, Jalapeno, Lime, and Onion flavors.

Although you can definitely eat these straight out of the package, you can also wrap them around avocado and veggies for a sushi-like snack or crumble them over salads or egg dishes to add a salty umami flavor.

Although peanut butter is a no-go on the Whole30 plan, almond butter is a great alternative.

Almond butter has similar calories and fat but more micronutrients than peanut butter, including almost three times as much vitamin E, double the amount of iron, and seven times more calcium than peanut butter.

Barney provides convenient travel packs that you can squeeze onto fruits and veggies, or even straight into your mouth—we won’t judge.

Compared to many brands of almond butter that are gritty-textured or slightly bitter, Barney blanches the almonds to remove the skins, providing an ultra-smooth and balanced taste and texture.

If you’re missing crackers while on the Whole30 diet, Simple Mills grain-free crackers are your solution.

These gluten-free crackers are made with almond flour, sunflower seeds, flax seeds, cassava root, and some herbs and spices—and they taste delicious, too.

However, some die-hard Whole30 followers might argue that Simple Mills crackers are technically a “baked good”—so, despite being made with Whole 30-friendly ingredients, they might be on the no-no list.

If you’re more a fan of sweet than savory, That’s It bars are simply made of two dried fruits per bar—that’s it!

The mini fruit bars contain no added sugar, less than 60 calories, and no preservatives, making them a perfect snack when you’re tired of the savory meat bars.

Last but not least, a Whole30-approved snack that is new to the scene but actually centuries old is called biltong, a variation of beef jerky.

This minimally processed, air-dried beef originated in South Africa, designed to be more tender and flavorful than beef jerky.

Piedmontese uses grass-fed and grass-finished beef from the U.S., providing 22-32g of protein per bag and 0g of sugar in this savory snack.

In addition to the Original flavor, Piedmontese also carries Spicy and Garlic Herb flavors.

Although it’s not a weight loss plan—and they try to refrain from using the word “diet”—it is technically an elimination diet for 30 days.

Whole30 does not track calories, macros, or points—it focuses on consuming high-quality, nutrient-dense foods, and eliminates:

Natural non-caloric sweeteners (like stevia and monk fruit) aren’t allowed because Whole30 is designed to reset your tastebuds in order to reduce sugar cravings.
All grains and gluten (including barley, corn, oats, quinoa, buckwheat, whole wheat pasta, and breads)
Dairy (including all cow’s milk, goat’s milk, and sheep’s milk products; the only exception is clarified butter or ghee)
Beans, lentils, and legumes (all legumes except green beans and most peas), including peanuts
Alcohol (including alcohol used in cooking)
Soy (including tofu and soy sauce)
Fried and processed foods (including French fries, chips, and cookies)

With that extensive list of what not to eat, you may wonder what’s left—here’s a list of what to consume on Whole30.

Unprocessed meat, eggs, and seafood (beef, chicken, turkey, fish, shellfish, and other seafood)
Vegetables (all vegetables, even starchy veggies like potatoes, sweet potatoes, and peas)
Fruits (all fruits and 100% fruit juices)
Nuts, nut butter, and seeds (almonds, cashews, macadamia nuts, walnuts, etc.)
Healthy fats (olive oil, coconut oil, avocado oil, and ghee or clarified butter)
Coffee and tea (without added sugar or dairy)
Herbs, spices, and iodized salt

Pros and Cons of Whole30

The advantages of the Whole30 diet include:

Eliminates added sugar—a common cause of diet-related diseases, including obesity, type 2 diabetes, heart disease, and metabolic syndrome
Reduces intake of “junk food,” ultra-processed foods, and fried foods
Makes you more knowledgeable and aware of ingredients
Reduces sugar cravings and may lead to better blood sugar control, which can reduce the risk of type 2 diabetes
May reduce inflammation
Could lead to weight loss in people at an unhealthy weight

However, there are also some downsides to the Whole30 diet, including:

Eliminates foods that many people consider healthy, like legumes, beans, yogurt, and some whole grains, which are good sources of fiber, vitamins, minerals, and antioxidants
May be lower in fiber if not eating enough fruits and vegetables
Can be too restrictive and may lead to disordered eating in some people
Although it may lead to weight loss, many people regain weight quickly once the 30 days are up

What Snacks Are Whole30 Approved?

In addition to the packaged snacks on this list, there are also dozens of Whole30-compliant healthy snacks that are natural and unpackaged, including:

– Hard-boiled eggs – Nuts and seeds (except peanuts) – Banana or apple with almond butter – Celery and almond butter – Canned tuna or salmon – Apple chips (dried apples)

Can You Eat Popcorn on Whole30?

Unfortunately, popcorn is not allowed on Whole30 because it is made from a grain (corn).

Is Banana OK on Whole30?

Yes, bananas—and all fruit—are Whole30-compliant.

Is Peanut Butter Whole30?

No, peanuts and peanut butter are technically a legume, not a nut, so peanut butter is not allowed on the Whole30 plan.

Are Potato Chips OK on Whole30?

Although whole potatoes are allowed on Whole30, potato chips are not because they are fried.

In fact, as of 2017 rules, Whole30 does not allow store-bought chips of any origin, including potato, tortilla, sweet potato, coconut, kale, or plantain chips.

Melissa Hartwig, the founder of Whole30, states that storebought chips are not allowed because they are not “real, whole, nutrient-dense” food.

Is Oatmeal Allowed on Whole30?

No, oatmeal is a grain, so it is not allowed on Whole30.

Do You Lose Weight on Whole30?

Many people lose weight on Whole30, but others do not.

The goal of Whole30 is not to lose weight but to improve the quality and nutrient density of your food.

Whole30 doesn’t recommend that you weigh or measure yourself during the 30-day program but instead focus on how you feel.

Why Am I So Hungry on Whole30?

Due to the restrictive nature of Whole30, you may not be able to eat many of the foods you typically consume.

If you’re feeling ravenous on Whole30, ensure you’re eating enough protein, healthy fat, and fiber-rich carbohydrates at each meal.

Plus, make sure you are fully hydrated, as dehydration can often cause feelings of hunger.

The Whole30 diet eliminates several food groups, including added sugars, gluten and grains, dairy, alcohol, soy, and ultra-processed or fried foods.
Although Whole30 recommends eating primarily whole and unprocessed foods, there are plenty of sweet and savory snacks that are Whole30-compliant.

How to Stay Focused Without the Jitters

Energy drinks and sugary snacks may be louder, sweeter, and faster-acting than natural sources of sugar, but rarely are those benefits conferred without some form of reckoning down the road.

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Sure, gravity wins in the end, but that doesn’t mean we can’t use everything at our disposal to keep our weight-bearing joints from breaking down prematurely.

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31 Whole30 Snacks That Are Easy and Healthy

By Christine Byrne, MPH, RD and Audrey Bruno

This image may contain Food Dish and Meal

If you've decided to try out Whole30 , you're going to need a bunch of Whole30 snack ideas to help you get through it. The trendy diet you've probably seen on Instagram is 30 days long and notoriously difficult to get through, because it eliminates all grains, legumes, dairy, added sugars, and processed foods. Fruit, vegetables, meat and fish are what you're left with, which means finding recipes that fit the bill is that much harder.

Know that the Whole30 is definitely a restrictive diet, and that it certainly isn't for everybody. Eliminating entire food groups is hard, and SELF has reported at length that going on an elimination diet without first consulting a doctor is a bad idea. (Anyone with a history of disordered eating should likely steer clear of the Whole30 or any other plan that involves restrictive rules, but again, your best bet is to consult a doctor.) If you do decide to take on a Whole30, a doctor or a registered dietitian can give you expert advice on how to make sure you're getting the energy and nutrients you need throughout the 30-day program.

As past and present Whole30 adherents know, it's especially difficult to avoid the forbidden processed foods during the day, when you're out and about and far from the comforts of your well-stocked and compliant refrigerator and much, much closer to dreaded office vending machines. When hunger strikes out of the blue, you need some healthy snacks that don't break the rules to keep you energized and satisfied until it's time to sit down to your next meal.

These 31 Whole30 snacks range from ideas you can make in bulk during Sunday meal prep (so you can eat them whenever ) to recipes that need to be made fresh, but don't take longer than 10 minutes to throw together. Spiced nuts, grainless granola, and crispy green beans are some of the ones you can stock away for a rainy day, while deviled eggs and turkey-wrapped peaches will be ready in a pinch and make great appetizers to boot.

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Paleo Avocado "Toast" from Freckled Italian

No one should have to miss out on the wonders of avocado toast for 30 whole days, you know? Get the recipe here .

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Hardboiled Egg Cucumber Slices from SELF

It's not exactly revelatory, but a perfect hardboiled egg atop crunchy sliced cucumbers is a wonderful thing. Add dill, paprika, and some good salt, and you're ready to go. Get the recipe here .

Monkey Salad from See Vanessa Craft

Bananas, blueberries, nuts, and almond butter, finished with cinnamon and coconut. Sounds simple, tastes all kinds of amazing. Just make sure your almond butter and coconut don't have added sugar (or any other non-compliant ingredients). Get the recipe here .

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Cranberry-Coconut Energy Bars from Hedi Hearts

Pulse dates, nuts, coconut, and cranberry in a food processor, then press the mixture into a pan and cut it into bars for a packable, filling snack on days when you're eating on the run. Make sure to use unsweetened dried cranberries (actually pretty hard to find!) or substitute raisins or another kind of unsweetened chopped dried fruit. And, don't use these bars to satisfy every sweets craving, since that's so not what Whole30 is about. Get the recipe here .

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Cauliflower Hummus from I Breathe I'm Hungry

Chickpeas are a no-go on the Whole30 program, so it's a good thing you can make a pretty convincing hummus out of cauliflower. Aside from the major swap , this recipe calls for all the regular hummus ingredients—tahini, olive oil, garlic, lemon, and salt—so the flavor is still there. Get the recipe here .

This image may contain Furniture Dining Table Table Food Dish Meal Platter Plant Pizza and Lunch

Lazy Devils from Nom Nom Paleo

If you make your own mayonnaise, regular deviled eggs are Whole30-compliant. But frankly, they're a lot of work. To make "lazy devils," just hard-boil eggs (Michelle does it in an Instant Pot pressure cooker, but here's how to do it on the stovetop ), then slather them with guac or compliant mayo, and top with veggies, seeds, or meat! Get the recipe here .

Peach and Turkey Roll-Ups from BuzzFeed Food

Peaches aren't exactly in season, but you can definitely sub apples, pears, melons, or whatever fruit you like. Get the recipe here .

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Fried Green Plantains With Mango-Avocado Salsa from Nom Nom Paleo

Basically chips and salsa. you guys. (Jury's still out on whether this counts as SWYPO .) Get the recipe here .

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Pizza Kale Chips from The Real Food Dietitians

These pizza flavored kale chips are light and crunchy. The "cheese" is actually a sauce made from mixing pureed cashews and nutritional yeast, which is a longtime vegan standby and your new Whole30 BFF. Get the recipe here .

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Turkey and Avocado Lettuce Cups from SELF

These are basically a sandwich without the bread, but lettuce cups mean you can still eat with your hands. Get the recipe here .

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Crispy Green Bean Chips from Whole New Mom

Crispy, crunchy green bean chips with a secret ingredient that packs real flavor. Get the recipe here .

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Coconut And Pistachio-Stuffed Dates from BuzzFeed Food

Tastes like a homemade larabar but doesn't end in having to clean a food processor. So, win-win. Get the recipe here .

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Almond Cocoa Mocha Balls from Physical Kitchness

These energy bites have healthy fats and caffeine, so they're a great little pick-me-up if you need something between breakfast and lunch . Get the recipe here .

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Pineapple and Sunflower Seeds from SELFstarter

This two-ingredient snack is a lifesaver, and if you don't feel like chopping up a fresh pineapple you can totally use the defrosted, frozen stuff instead! Get the recipe here .

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Savory Paleo Granola from Well Fed

Turmeric, cumin, dried ginger, and more make this mix of nuts and seeds spicy and irresistible. Eat it as a snack, or save some to use as a salad topper. Get the recipe here .

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Coconut-Apricot Fig Bliss Bites from Cotter Crunch

These bites are sweet without any sugar with some help from dried apricots and a sprinkle of coconut. Get the recipe here .

Paleo Sardine Dip from Cheap Recipe Blog

If you never know how to use that can of sardines in your pantry, this recipe will help you use the whole thing up (and get you a bunch of protein, too!). Get the recipe here .

Mango Chia Pudding from SELFstarter

This chia pudding is creamy without any dairy thanks to almond milk (make sure yours is Whole30-compliant!). Top it with the ripest mango you can find and a few springs of mint for good measure. Get the recipe here .

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Almond-Crusted Turmeric Green Bean Fries from Cheap Recipe Blog

Coating these green beans in almond meal and then baking them gives them a nice crunchy texture not unlike French fries. Get the recipe here .

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3-Ingredient Homemade Almond Crackers from Eating Bird Food

Pair these compliant crackers with a Whole30-approved dip like guacamole. Get the recipe here .

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Chipotle-Roasted Almonds from Paleo Running Momma

A sprinkle of chipotle chili powder and a dash of paprika take these almonds from basic to very much the opposite. Get the recipe here .

Porkitos from Nom Nom Paleo

Why eat Doritos when you could eat porkitos? These cripsy, bacon-like "chips" are simply prosciutto that's baked until it's nice and crispy. Get the recipe here .

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Sweet-n-Sour Bacon-Wrapped Pineapple Bites from Food Faith Fitness

These bites are sweetened only with juice and dates, and they're great for either a party or a night in watching Netflix. Wrap up whatever you don't eat for later. Get the recipe here .

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Pecan Pie Fat Bombs from Bakerita

These only taste like pecan pie—instead of a bunch corn syrup, they're made with nutritious ingredients like flax seeds and pecans. Get the recipe here .

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Mixed Berry Coconut Cream Parfaits from Brooklyn Supper

These coconut cream-based parfaits are totally gorgeous (just look at that ombré) and they're great for either snacktime or dessert. Get the recipe here .

Guacamole Deviled Eggs from SkinnyTaste

Basically a combo of our two favorite foods, guacamole deviled eggs are absolute perfection and totally Whole30-approved. Get the recipe here .

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Apple Pie "Larabars" from Bakerita

Instead of spending the dough on actual Larabars, make these equally delicious and healthy ones on your own. Get the recipe here .

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3-Ingredient Slow-Cooker Applesauce from Cook Eat Paleo

Channel your inner child and make this super easy, super tasty, totally unsweetened apple sauce to snack on. Get the recipe here .

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3-Ingredient Banana Pudding from Stupid Easy Paleo

If you'd kill for Magnolia Bakery's banana pudding, you're going to be obsessed with this healthier version—so obsessed, you'll probably keep making it even after your Whole30 is over. Get the recipe here .

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Paleo Plantain Chips from Well Fed

You only need two ingredients to make these crave-worthy chips: plantains and oil ( Well Fed recommends coconut oil or duck fat if you can find it). Get the recipe here .

Roasted Chestnuts from Nom Nom Paleo

Chestnuts don't need to be a Christmas-only thing. They're sweet and starchy, and taste delicious roasted. Get the recipe here .

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The 30 Best Whole30-Approved Snacks You Can Make At Home Or Find On Amazon

Dietitians share their fave picks.

The Whole30 diet is an elimination-style eating plan that gradually eliminates whole food groups like dairy and processed junk foods that may (for some people) trigger inflammation and upset stomach. Instead, you can load up on whole foods, like unprocessed meats, seafood, and veggies. Ideally, it should help you pick up on food sensitivities which you may not know you have. "I use it commonly in my nutrition practice, and I’ve seen firsthand how it can eliminate cravings, balance blood sugar, and heal my client’s digestive tract,” says nutritionist Diana Rodgers, RD , a consultant for the Whole30 program and creator of the Sustainable Dish podcast .

Can you eat snacks on the Whole30 diet?

Though you should ideally aim to eat three large, high-quality meals and avoid snacking on Whole30, things happen and hunger can strike at any time (and if you're pregnant, nursing, or especially active, you’ll need to eat more frequently throughout the day). So, it's probably a good idea to keep a snack stash just in case. Rodgers recommends choosing natural, whole-food options that are high in protein or healthy fats from animal and plant sources that are minimally processed, like coconut oil, olive oil, ghee, almond butter, coconut (shredded, flaked or coconut milk), seeds, and avocado.

If you're not sure where to start looking for snacks that are Whole30 compliant, you've come to the right place. Here are 30 tasty, dietitian-approved, Whole30-friendly snacks you can make or buy.

Hard-Boiled Eggs

Toss together one chopped hard-boiled egg, one cup baby arugula, one teaspoon fresh lemon juice, and one teaspoon drained, rinsed capers. “This is an easy way to incorporate more veggies into your day,” says nutritionist Sara Haas, RD , a chef and spokesperson for the Academy of Nutrition and Dietetics. “The egg has satisfying fat and protein, and the lemon and capers add flavor without a bunch of calories.”

No time to prep? Try Pret A Manger’s spinach and egg pot for a similar nutritional profile.

Rodgers says she loves to snack on olives because they’re rich in antioxidants and healthy fats—she likes green castelvetrano and picholine olives. Just keep an eye on your portion size: You’ll want about a handful. And be sure the olives you choose have no added sugar and are gluten- and dairy-free.

Epic Provisions EPIC Bars

Rodgers says meat bars are a perfect fit for the Whole30 diet, especially Epic Provisions . For around 140 calories a pop and eight grams of protein and fat each, Epic’s beef, venison, wild boar, lamb, and bison bars are gluten-free and paleo-friendly. Flavors like Bison Bacon Cranberry, Chicken Sriracha, and Lamb Currant Mint have recognizable ingredients (bison, cured bacon, dried cranberries, and seasonings) that are all Whole30-friendly.

“I love the folks at Epic Provisions because they source from regenerative farms,” says Rodgers. The company’s animals are raised on open pastures, according to their website, and are devoted to biodynamic ranching practices. Epic also offers jerky, snack bites, and trail mix that are handy when you’re on the go.

NICK'S STICKS BY WENZEL'S FARM Nick's Sticks

Nick’s Sticks are another meat bar hit with Rodgers. “My kids love them, and they’re made from 100 percent grass-fed beef,” she says. Sans nitrates, antibiotics, hormones, dyes, gluten, and sugars—just beef or turkey and seasonings like coriander, celery seed, and mustard—you’ll get just 120 calories a serving plus 10 grams of protein and eight grams of fat.

No-Bake Apricot Almond Coconut Bars

This decadent fruit and nut energy bar recipe comes from Jessica Beacom, R, and Stacie Hassing, RD, nutritionists who serve up loads of gluten-free, paleo- and Whole30-friendly recipes on their website, the Real Food Dietitians . This recipe features almonds, almond butter, coconut shreds, chia seeds , vanilla extract, cinnamon, and nutmeg. “They’re easy to make and perfect for fueling intense activities, plus they stash perfectly in your purse or desk drawer for emergencies like a missed lunch,” says Beacom. Just be sure to check the label and skip dried fruit without added sugars or sulfates.

Prosciutto with melon

“When I have guests over or want to be fancy, a plate of prosciutto with sliced melon is a beautiful and elegant option that’s also Whole30 compliant,” says Rodgers. You’ll get delicious protein and fat in the prosciutto, plus the cantaloupe is a good source of vitamins A and C. One-quarter of a melon and a few slices of prosciutto add up to the perfect-portioned snack to tide you over.

If you’re looking for a more traditional snack bar option, RxBars are a good meat-free source of protein, says Rodgers. Plus, with a healthy dose of fruit and nuts, they’re made to taste like cookies. The bars come in plenty of fun, classic flavors—Peanut Butter, Chocolate Chip, Mixed Berry, Maple Sea Salt—that contain Whole30-friendly ingredients like egg whites, dates, peanuts, walnuts, and cashews. For 140 calories each, you’ll get seven grams of protein plus three grams of fiber from the nuts and fruits ( helpful to keep things moving along !).

Apples and Avocado

avocado cut in half on a chopping board next to the whole fruit and a knife

Smash up one-quarter of an avocado and add one-eighth teaspoon wasabi powder plus a pinch of salt and spread onto one sliced apple. The apple adds freshness and satisfying crunch; the avocado serves up filling, healthy fats ; the wasabi adds a punch of heat and flavor; and the pinch of salt boosts the ingredients’ natural flavors, says Haas. Yum!

Chomps CHOMPS Sticks

“These are one of our go-to snack options because they pack nine grams of protein from 100 percent grass-fed beef or venison, and they taste amazing,” says Beacom, with flavors like Crankin' Cranberry, Jalapeno, and Salt & Pepper Venison. Bonus: They're sold at Trader Joe's and other big grocery chains. She suggests pairing a Chomps Snack Stick with a small apple or handful of berries for a snack with balanced protein, fat, and carbs.

Chili and Rosemary Roasted Nuts

These flavorful nuts are irresistible thanks to their warm chili spice and bright rosemary and lime flavors—plus they're made without added oils or sweeteners. “Because nuts can be easy to overdo, we recommend portioning out a small handful into a snack-size bag so you don't go overboard,” says Beacom.

Green Bean Salad

Get closer to your daily veggie quota at snacktime by combining 2 tablespoons of dried cranberries with two tablespoon toasted pepitas, one cup leftover cooked green beans and drizzle with olive oil. “This is a great way to use up leftovers, plus tossing with a few dried cranberries adds a subtle sweetness and tartness while the pepitas add healthy fat and crunch,” Haas says.

Lettuce Wrap Spring Rolls

To make spring rolls Whole 30-compliant, skip the usual wrappers, says Kelsey Rosenbaum, RD at Sodexo. "Lettuce wraps are a great Whole30 compliant alternative to rice paper wrappers. I like to prep 4-5 different vegetables, a protein, and a Whole30 compliant dipping sauce ahead of time," says Rosenbaum. They're also family-friendly and quick and easy to assemble.

Egg Muffins

Eggs aren't just for breakfast, says Rosenbaum. "Egg bites or egg muffins can be an easy, make-ahead snack. You can even freeze them and pop them in the microwave whenever you need a quick pick-me-up." Plus, you can tailor your egg bites to your taste by incorporating your fave veggies, which are likely Whole 30-compliant (just skip the corn). Rosenbaum suggests adding at least three vegetables and salt and pepper. You can also add lean meats like turkey.

Jicama Sticks and Guacamole

Jicama is a Whole30-compliant veggie that's a good source of vitamins, minerals, and fiber, says Rosenbaum. "Plus, it offers a mild flavor and crunchy texture that pairs great with freshly made guacamole," she adds. To prep it, cut the jicama into sticks or slices and pair it with freshly-made guacamole to use it in the place of tortilla chips. "The avocado offers healthy fat and fiber to stay full for longer. Adding other fruits and veggies, like tomatoes, red onion, or mango, is a great and simple way to ramp up the nutrition!" says Rosenbaum.

Chia Pudding

chia seed pudding with fresh pomegranates

Chia pudding is a healthy option for those with a sweet tooth, says Rosenbaum. To make chia pudding, Rosebaum recommends useing your choice of Whole30-compliant plant-based milk (like cashew or almond milk), chia seeds, a Medjool date, and spices like cinnamon. Blend the milk and date until it's smooth, and then pour the milk, chia seeds, and spices into a jar. Let it sit in the refrigerator for a few hours or overnight. The chia seeds will expand, soak up the milk, and thicken the mixture. Rosenbaum suggests topping the pudding off with your favorite fruit for a sweet snack.

RIND Snacks Straw-Peary Dried Fruit Superfood

If you're looking for another tasty dried fruit snack (in moderation of course), Katie Cavuto, RD and corporate chef of Saladworks, recommends this one. The bag is filled with peel-on fruit, meaning the snack packs vitamins, fiber and antioxidants. "If you’re looking for something to hit your sweet tooth, these are great options. Dried fruit is full of vitamins and minerals, and the best part is that they come without any added sugars," says Cavuto.

Brooklyn Biltong

If you haven't heard of biltong, it's very similar to jerky. The difference is biltong is marinated and air-dried, instead of dehydrated and cooked, like jerky. Brooklyn Biltong specifically has Whole30's seal of approval, so there's no doubt this chewy beef is a tasty, compliant snack.

Snack Board

If you just can't settle on one thing or plan on having a few guests over, snack boards are a solid option, says Rosenbaum. "Fill your snack board with sliced apples, grapes, berries, sliced bell peppers, carrots, and other seasonal fruits and vegetables. Plus, don't forget dips like Whole30-compliant hummus, ranch, or green goddess dressing," she adds. Snack boards are fun to create and eat because they include different textures, colors, and flavors. Just make sure all the foods you choose fall into the Whole30-compliant category.

Wonderful Pistachios Pistachios

Remember tree nuts aren't off limits, so go ahead and load up since they make the perfect quick snack. Rosenbaum recommends having pistachios since they're full of fiber, antioxidants, and healthy poly- and mono-unsaturated fats.

Bare Natural Apple Chips

Dehydrated fruit, like these tasty apple chips, make for easy and compliant snacking, says Rosenbaum. But you want to be sure to limit your portion sizes to just a quarter of a cup. You also want to steer clear of dried fruit made with non-compliant additives like sulfites. These apple chips are made with just apples, and are gluten-free and non-GMO.

Jasmine Gomez is the Commerce Editor at Women’s Health, where she cover the best product recommendations across beauty, health, lifestyle, fitness, and more. When she's not shopping for a living, she enjoys karaoke and dining out more than she cares to admit. Follow her @JazzeGomez .

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COMMENTS

10 Best Whole30 Travel Foods & Road Trip Snacks
Other tuna companies sneak in weird oils or sugar, and I've even seen soy hidden in under the ingredient "broth.". Whole30 Compatible Safe Catch Products: Wild Tuna, Yellowfin Tuna, Cajun Tuna, Citrus Pepper Tuna, Garlic Herb Tuna, Citrus Dill Salmon, Italian Herb Salmon, Rosemary Dijon Salmon.
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More Simple ideas to make Whole30 travel life easier: Taco meat for taco salads. Meatballs made and froze ahead of time. Breakfast sausages made ahead of time for breakfast or portable protein. Tuna or chicken salads. "throw-it-over-greens" meals using deli meat, sausages, chicken, hot dogs.
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29 Expert-Backed Tips to Survive Whole30 While Traveling. With Whole30-approved foods and restaurants, you can stick to the clean eating plan while on vacation. When you have to say goodbye to bread, sugar, alcohol, and dairy for 30 days, it can put a serious damper (insert sad Emoji face here) on your vacation plans, but with some planning ...
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How To Travel Low Carb, Whole30 and Paleo - Part 1. Whether you are travelling on business or on a family vacation, here are my best tips on eating Low Carb, Whole30, Paleo and real food as often as you can whilst away from home. If you make some simple changes, you can eat amazingly well.
How to Travel During a Whole30
Stick as closely to your everyday routine while traveling so there's a sense of normalcy. Yes, you're traveling, but it doesn't mean your everyday habits have to go out the door. If you have a morning routine, stick to it. Treat each day like a normal day as possible. Make sure you have your Whole30 emergency snack travel bag packed and ...
Whole30 Tips While Traveling
Whole30 is very restrictive and you need to know the rules. The number one resource that I recommend for the Whole30 diet is the book by Melissa and Dallas Hartwig The Whole 30: The 30-Day Guide to Total Health and Food Freedom. Also, there is a TON of great information online. The Whole30 website is a great place to start. You absolutely need ...
Taking Your Whole30 on the Road and into the Wild this Summer
Tuna. Mix Whole30 compatible tuna (we love Safe Catch) with compatible mayo and seasonings of choice, wrap in a large leaf of lettuce, and top with fresh tomato slices. Or, make what Shanna (Whole30 Director of Digital Content) calls "Tuna-cado.". Mash half of a ripe avocado together with a can of tuna.
Whole30 Travel Tips!
Bring a cooler. Pack enough On-the-Go food. Check your bag. Stay in a hotel with a mini kitchen. Bring your kitchen gadgets with you. Map out grocery stores before you go. Look up restaurants and menus in advance. Scope out airport food in advance. Consider Sun Basket.
Whole30 Travel Tips: How to Eat Whole30 on Vacation
Dealing with your Period on Vacation. Shorter domestic flights on the Whole30 should be no big deal. Just get water, hot tea, or black coffee to drink, and pull a Lara or Epic Bar or even a Chomp stick out of your bag to munch on instead of the peanuts or crackers. Long-haul flights are where it gets trickier.
Whole30 Food List: What to Eat and Avoid for Optimal Results
First, let's start off with what you can't eat. Per the official program rules, you must eliminate all of the following for 30 days, no exceptions: Added sugar, real or artificial. This includes (but is not limited to) maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, monk fruit, Splenda, Equal, Nutrasweet, and xylitol ...
The Ultimate Guide to the Whole 30 Diet: Benefits and Meal Plans
The Whole30 program is an intense, 30-day dietary detox that requires you to hyper-focus on whole, minimally-processed, easy-to-digest foods. Notably, you can't have sugar, alcohol, grains ...
Whole30 Food List + 30 Days of Whole30 Recipes
Click around and see all the delicious food in store for your Whole30. * Make ahead meals. Prep these meals over the weekend to have on hand for warming up quickly during the week. **Scramble four eggs and season with salt and pepper. Once eggs are cooked add in 2 handfuls of spinach and cook until wilted.
Original Whole30 Plan & Prepare
There is a 100% chance you will face unexpected challenges during your Whole30. Peer pressure, social events, business travel, and life stress can easily derail most people's Whole30 commitment. But not you! Because you're going to have a plan for these situations, too. Anticipate the obstacles you might face during your Whole30.
25 Whole30 Snacks to Eat in 2022
Plant-based Whole30 snacks. 7. Annie Chun's Organic Seaweed. Whether you opt for a bag of the sea salt, sea salt and vinegar, sesame, or wasabi variety, this seaweed is a crunchy snack that ...
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Whole30 Business Travel 101. By Melissa Urban, a superplanner when it comes to travel. You've been seeing promotions for our NEW book, The Whole30: The 30-Day Guide to Total Heath and Food Freedom, all over our website and social media feeds. We've answered your most commonly asked questions about the book, and gave you exclusive sneak ...
Where To Go? (and what to eat)
New Seasons also has decent deli meats (ask to see ingredients, they will be happy to show you). Grab an avocado and an apple from the produce section. Slice the avocado into strips and wrap slices of turkey around each avocado slice. Yummy! My go to restaurant is usually Stanford's.
The Ultimate Whole30 Guide to Tips, Tricks and Support
Here in the Bay Area I duo the majority of our shopping at Costco, Trader Joe's and Whole Foods. I've rounded up some Whole30 shopping guides from some of my favorite bloggers for you to scroll through. Aldi's. Walmart. Costco. Trader Joe's. Target. Whole Foods. A lot of compliant items can be found on Amazon.
Whole30: Beginner's Guide, What to Eat and Avoid, and More
You'll avoid grains, legumes, dairy, alcohol, added and artificial sugar, and foods with common additives like carrageenan, MSG, or sulfites. You also can't use Whole30-approved ingredients to ...
10 Best Whole30 Snacks
2. Blueberry RXBar. Blueberry RXBar. RXBars are gluten-free protein bars that are low in added sugar and contain real food ingredients. Some RXBars—like Chocolate Sea Salt and Banana Chocolate —are debated in the Whole30 community, as the "chocolate flavor" isn't always considered Whole30-friendly.
31 Whole30 Snack Ideas That Are Easy and Healthy
Hardboiled Egg Cucumber Slices from SELF. It's not exactly revelatory, but a perfect hardboiled egg atop crunchy sliced cucumbers is a wonderful thing. Add dill, paprika, and some good salt, and ...
Whole30 Approved Products
What is Whole30 Approved ®?. Our Whole30 Approved ® label is designed to let you know a product is 100% compatible with the rules of our Whole30 program, and that the product line and company who stands behind it has been vetted by our team. Furthermore, all Whole30 Approved products containing animal protein have met our established Animal Welfare Standards.
The Best Whole30-Approved Snacks, According To Dietitians
Blend the milk and date until it's smooth, and then pour the milk, chia seeds, and spices into a jar. Let it sit in the refrigerator for a few hours or overnight. The chia seeds will expand, soak ...

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How to Travel During a Whole30

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Whole30 Tips While Traveling

YOU Have To Be Motivated

Know The Rules

Start at The Beginning Of a New Assignment

Only Bring Whole30 Foods Into Your House

Tell Your Peers & Ask for Support

Meal Prep On Your Days Off

Avoid Going On an Assignment That is a Culinary Destination

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Whole30 Travel Tips!

My list of Whole30 Travel Tips

Bring a cooler

Search for Restaurants and Menus in Advance

Make Reservations in Advance

Write it all down

Find grocery stores near you in advance

Consider Sun Basket

About The Author

Caroline Fausel

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