Pin This To Your Fridge! We've Got 100 Foods You Can Eat on Whole30
Whole 30 Food List
The Whole30 diet encourages 30 days spent eating from a select list of foods. The founders of this diet claim that a full month following their guidance will result in “food freedom,” along with sharing that others have experienced improvement in problems they weren’t even aware were problems. The Whole30 benefits are said to range from weight loss, improved skin health, fewer headaches and migraines and relief from chronic pain.
Let’s be honest, this is one of those diets that can feel really restrictive. There is a pretty significant list of off-limits food, which makes it feel as if the allowed foods are few and far between. With enough research and preparation, however, you can enjoy a variety of meals and snacks while on the Whole30.
If you’re five days in and already tired of eggs and steamed broccoli (we get it!), we've got a treat for you, as we break down a Whole30 food list with protein, fruits, vegetables, and more. Peruse this shopping list of 100 foods you can eat on Whole30, and enjoy!
Related: The Best Whole30-Approved Fast Food Options
Whole30 Food List
Whole30 Protein List
Protein is a part of every Whole30 meal since they encourage a balanced plate that includes a “palm” of protein. While chicken breasts are certainly an option, we know eating those day in and day out can be so boring.
1. Eggs. Don’t leave eggs for breakfast alone, they make a great addition to salads, stir-fries, and snacks. Get started by making sure you are clear on how to make the perfect hardboiled egg. Then adapt Nigella Lawson’s Eggs in Purgatory by skipping the bread and parmesan cheese.
2. Beef Chuck Roast. A 30-day experiment with eating whole foods is a great time to branch out and cook with new cuts of meat. A veggie-laden recipe like this Korean Beef Bowl with zucchini noodles is bound to become your favorite.
3. Beef Steak. Flank steak, filet mignon, sirloin steak, or tri-tip. Steaks of all kinds are allowed on the Whole30 diet.
4. Beef Hot Dogs. Though part of the Whole30 protein list, gastroenterologists have warned that processed meats should be consumed minimally, so make these a once-in-a-while treat and not a dietary staple.
5. Ground Beef. It's hard to beat the affordability of ground beef, and paired with a Whole30-approved Italian Sausage, it makes for some killer meatballs that can be eaten alongside yellow squash noodles and marinara sauce.
Related: The Best Whole30 Soup Recipes
6. Ground Chicken. Limiting red meat is important for protecting your health for the long term, and the World Cancer Research Fund recommends no more than three servings a week. No worries: Ground chicken makes a great substitute in recipes calling for ground beef!
7. Chicken Breasts. We may have promised that you don't have to eat chicken breast every day of your 30 days doing the Whole30, but we'd be remiss to mention how simple they are to prep in advance and toss on salads for a quick and delicious lunch. We're pretty obsessed with this Fully Loaded Grilled Caesar Salad.
8. Chicken Sausage. It's a healthier version of traditional pork sausage.
9. Whole Chicken. Slather it with seasonings and drop it the crockpot on low before heading off the work or out to run errands. When you return, add sweet potatoes and green beans for a full family dinner or shred it to add to a soup later in the week.
10. Tuna Fillets. High in protein and vitamin B12, these are a great option.
Related: 11 Whole30 Recipes You Should Try Today
11. Canned Tuna. Speaking of quick and easy, canned tuna is a convenience food for the ages and the star of our Mexican Tuna Boats. Just be certain you're buying the Whole30-approved option by SafeCatch.
12. Salmon. Packed with omega-3 fatty acids, this heart-healthy fish belongs in any diet, whether or not you're following the Whole30 diet.
13. Canned Salmon. Canned salmon is a convenient version of the heart-healthy staple, especially if you're crunched for time in terms of cooking or meal prep.
14. Halibut. When choosing protein, it is typically better to load up on lean options and reserve pork and red meat for an occasional treat. If you're trying halibut for the very first time, we highly recommend Halibut with Citrus-Ginger Glaze straight from the Whole30 founder herself.
15. Cod. Another white fish that belongs in your shopping cart, cod has 17 grams of protein in a single serving along with high B-12, phosphorus, and niacin contents. in a single serving along with high B-12, phosphorus, and niacin contents.
Related: The One Diet You Should Try ASAP if You Want to Lose Weight and Lower Your Cholesterol
16. Tilapia. Experts say farm-raised tilapia may be a better option because it will contain less mercury than wild-caught.
17. Shrimp. If you're finding yourself with a craving for Italian, we've got you covered with a recipe for Romesco Garlic Shrimp with Zucchini Noodles.
18. Scallops. Look, sometimes it's nice to feel a little fancy, even if that's in the form of splurging on a special dinner at home. That's exactly how these Pan-Seared Scallops with Spinach-Mushroom Saute will make you feel--so fancy.
19. Pork Sausage. Another processed meat, make this an occasional treat and not a staple!
20. Bacon. Interestingly enough, this is one of the more controversial foods eaten on Whole30. Some people take it being an allowed food on this diet as a license to go hog-wild, but that was never the intent. As Whole30 co-founder Dallas Hartwig explains, bacon should be eaten in moderation as a "yellow light food."
Related: Here's What You Can Eat On the Mediterranean Diet
Produce: Whole30 Vegetable List
Vegetables are one of the foods that are allowed without limits on the Whole30. The only vegetables that aren't allowed are corn, lima beans and peas. Grab a pencil, because you're going to want to add these other options to your list.
21. Brussels Sprouts. Pair this delicious and hardy vegetable with a few other Whole30-approved items in this Brussels Sprout, Asparagus, and Broccoli Saute.
22. Broccoli. Your family will love these broccoli recipes.
23. Asparagus. We talked to legendary chef Jacques Pépin to learn the very best way to prep asparagus.
24. Bok Choy. The veggies on your plate shouldn't be outshone by your meat, they should be the shining stars of each meal! Don't believe us, try this Baby Bok Choy, Sugar Snap Peas, and Garlic sauté and report back.
25. Green Beans. Check out these easy side dish recipes that will make your green beans the star of the show.
Related: The One Diet That Will Actually Lower Your Heart Attack Risk, According to Cardiologists
26. Cabbage. We have so many cabbage recipes!
27. Sugar Snap Peas. Now that we've established that sugar snap peas make an amazing pairing with bok choy, you might be interested to know that they contain folate, vitamin c, iron, and potassium.
28. Tomatoes. Here's how to embrace your "tomato girl" era.
29. Arugula. You can easily plant your own arugula to make sure it's super-fresh!
30. Zucchini. Sadly for the pasta lovers out there, spaghetti, rotini, and ravioli don't fit with the Whole30 diet guidelines. There is good news, with a spiralizer handy, you can turn zucchini into noodles and add it to your Ginger Shrimp Zucchini-Noodle Stir Fry.
Related: What Is 'Lazy Keto?' Here's Everything You Need To Know
31. Turnips. We have a ton of turnip recipe options.
32. Yellow Squash. Try these great yellow squash recipes.
33. Acorn Squash. If you're looking for a nutritious way to get more carbs on your plate, look no further, acorn squash is your answer. This squash contains 30 carbohydrates in a single serving along with 9 grams of fiber and 37% of your daily value of vitamin C.
34. Celery. Here's how to freeze celery.
35. Mushrooms. These flavorful fungi elevate almost any dish.
Related: 90% of Us Are Missing This Essential Brain-Health Nutrient—Here’s How To Get More of It
36. Kale. C'mon, you knew this would be here! Try these kale recipes.
37. Sweet Potatoes. The Whole30 diet isn't a low-carb diet, but without a pantry full of carbohydrates that aren't grains or legumes, you're going to find yourself struggling to create a balanced plate. Enter, the sweet potato. Boil 'em, mash 'em, put 'em in a stew.
38. Butternut Squash. Butternut squash isn't just for Thanksgiving, but these recipes are great for that!
39. Eggplant. Try these easy eggplant recipes.
40. Bell Peppers. Are you looking for a breakfast that is a little more than just eggs and bacon? Look no further, these Eggs in Pepper Cups are among our favorite, easy breakfasts that are also Whole30 compliant.
Related: 150+ Delicious, Keto-Approved Foods
41. Beets. Check out their biggest health benefits.
42. Shallots. They're great in a vinaigrette.
43. Swiss Chard. A popular part of the Whole30 diet because it is hardy enough to use as a replacement for tortillas or wraps, swiss chard is a green loaded with vitamin K and calcium. It's an important ingredient in these Veggie Quiche Patties, which are Whole30 compliant if you skip the cheese.
44. Carrots. While they won't really help you see in the dark, they're easy to prepare and can be served in savory and sweet ways.
45. Cucumber. These have a high water content, making them great for summer especially. Here are great cucumber salad recipes.
Related: This Simple Diet Tweak Lowers Blood Pressure in 72% of People Over 50
46. Cauliflower. How Americans feel about cauliflower lately reminds me a little of the story of the ugly duckling. Once overlooked and disliked, this veggie is getting a lot of attention for its ability to transform into a rice-like side.
Produce: Whole30 Fruit List
Like vegetables, fruit isn't limited or restricted on the Whole30 diet. Before you grab an apple, however, it is worth noting that all snacks on this diet are meant to be treated like a "mini-meal." Make sure all carbohydrates are paired with protein and fat, too.
47. Strawberries. Here's how to store strawberries to keep them fresher longer.
48. Apples. For a simple snack, slice an apple and drizzle it with Whole30-approved nut butter, like no-sugar-added almond butter or cashew butter.
49. Pears. Sure, you can eat pears as a snack when hunger strikes, or you can slice it up and pair it with greens and walnuts for a Hearty Winter Slaw.
50. Bananas. Find out just how good for you bananas really are.
51. Dates. Sugar might be off-limits, but these naturally sweet fruits are delicious as a snack on their own but even better when they're wrapped in bacon.
52. Figs. Loaded with vitamins A, C, K, magnesium and more, figs make for a decadent addition to salads.
53. Grapes. Here's how to keep your grapes fresh.
54. Apricots. Here are our favorite apricot recipes.
55. Watermelon. We bet you didn't know these fun facts about watermelon.
Related: The Food You Should Eat Every Day if You Want To Keep Your Blood Sugar Stable
56. Cherries. Whether you're looking for a breakfast that is out of the ordinary or something sweet to follow your dinner, you're going to want to bookmark this delicious and decadent Cherry Coconut Bowl.
57. Plum. Pluots may also work since plums and apricots both make the list!
58. Pomegranate. Swap out the butter in these Pomegranate Brussels Sprouts for olive oil, and you've got yourself a delicious, Whole30 side dish.
59. Raspberries. Check out some of our best raspberry recipes.
60. Mango. Here's the best way to cut one.
Related: Here’s How Many Times a Day You Should Eat if You Want To Lose Weight
61. Kiwi. This fruit salad is unexpected, in the best possible way. Kiwi is just one of the Whole30-approved ingredients in the Chili Mango-Kiwi Salad.
62. Blackberries. They're great on their own, but here are some blackberry recipes if you want to mix it up.
63. Peaches. Check out our best peach recipes.
64. Pineapple. A single serving of pineapple boasts 131% of the recommended daily intake of vitamin C.
Related: These Are the Healthiest Fruits, According to Registered Dietitians
Whole30 Fats List
You're going to be doing a lot of cooking on the Whole30, making fats a pantry staple. Plus, they're a part of a balanced plate on the Whole30 and help keep you full for longer.
65. Olive Oil. Making it through Whole30, or doing any kind of cooking, would be pretty difficult without a bottle of olive oil handy. Thanks to the omega-3 fatty acids in this fat, olive oil can decrease your risk of heart disease and lower blood pressure and cholesterol.
Related: Can You Use Olive Oil Instead of Vegetable Oil?
66. Coconut Oil. While coconut oil has kind of been the darling of the wellness world as of late, keep your intake of this fat moderate. It is a saturated fat, and should be reserved for occasional consumption.
67. Avocado Oil. Is it healthier than olive oil?
68. Clarified Butter. While it might true that butter is off-limits for Whole30 dieters, clarified butter doesn't break any rules. Thanks to the way this butter is processed, it is free from lactose and dairy proteins.
69. Lard. Although delicious, lard is pork fat and is saturated fat. So, reserve this fat for special recipes and stick with healthier oils for everyday cooking.
70. Sesame Oil. Try these better-than-takeout sesame noodles.
71. Almonds. Go for unsalted, but please do not over-limit yourself.
72. Almond Butter. When shopping for a Whole30-approved almond butter, take a close look at the ingredient list. The right choice will list only almonds, salt, and sometimes palm oil.
73. Walnuts. These are great for your brain health, too.
74. Flax Seeds. As a plant-based source of omega-3 fatty acids, flax seeds made a great addition to your Whole30 diet.
75. Pine Nuts. If we haven't already convinced you that the Whole30 diet doesn't have to be boring, this is the recipe that is going to win you over. Eat like Bridget Jones and make yourself Pan-Fried Salmon with Pine Nut Salsa.
Related: OK, What Does 'Intuitive Eating' Actually Mean?
Whole30 Spices and Herbs List
If your food is boring, changing things up could be as simple as trying new spices and herbs to give old recipes a new life.
76. Salt and Pepper. On Whole30, iodized salt or sea salt are the two allowed salt options. Pepper is allowed in any form, just check herb blends for added sugars.
77. Basil. Fragrant, green and delish, basil has pretty much endless options for cooking.
78. Oregano. A staple! Add a generous helping to any marinara sauce for extra flavor, and check out oregano oil benefits too.
79. Cumin. Taco Tuesday is getting an upgrade. Try these cumin-seasoned, Instant Pot Fish Taco Bowls but don't forget to use a Whole30-approved mayonnaise in your dressing.
80. Chives. Try salmon-chive potato boats.
Related: Want To Boost Your Longevity by 20%? Try The 'Harvard Diet'
81. Dill. A little dill goes a long way—this is one very fragrant herb! Try it with pickles or in potato salad.
82. Curry Powder. This Chicken Curry only takes 10 minutes to prep and thanks to the yellow curry powder in the recipe it is loaded with flavor.
83. Paprika. This spice can really elevate any dish.
84. Parsley. Though great for a garnish, use it within recipes too, and can be paired with foods both sweet (like watermelon in ice pops) and savory (chickpea parsley salad).
85. Wasabi Powder. A spicy snack is just a click away. Follow this recipe for Wasabi Almonds, but make sure you swap out the cornstarch for 1/2 a teaspoon of arrowroot powder.
86. Rosemary. Your kitchen will smell heavenly with this herb, and it pairs wonderfully with almost anything else on this list.
87. Sage. This seasoning is a staple for poultry and has a cozy vibe. It's great for pasta, too.
88. Lemongrass. The next time a take-out craving threatens to derail your Whole30 success, whip up some Lemongrass Chicken with Cilantro Cauliflower Rice. You're welcome.
89. Mustard Powder. Here's a great way to use it.
Related: This Is the #1 Thing Stopping People From Eating a Heart-Healthy Diet
Pantry Staples
There's good news for Whole30 dieters—many of your go-to, pantry staples get the seal of approval from the founders of this eating plan.
90. Almond Flour. Use this nut flour as a replacement for breading chicken tenders or in place of bread crumbs in meatballs.
Related: People Who Live Longer Eat These Specific Foods, According to a Major 36-Year Study
91. Arrowroot Powder. It's a flour substitute often used in gluten-free recipes.
92. Bone Broth. Whether it's made from chicken, turkey, pork, or beef, bone broth is a great way to add more flavor to your cooking.
93. Coconut Aminos. Soy sauce isn't allowed on the Whole30 diet, but coconut aminos bring the same flavor to Asian-inspired cooking. A favorite among long-carb dieters, Egg Roll in a Bowl definitely belongs on your meal plan.
94. Mustards. Get the scoop on mustard.
95. Pickles. Here's a tasty recipe to make your own at home.
Related: The Nordic Diet May Add Years to Your Life—Here's Why
96. Dried Cranberries. Don't be afraid to add a little sweetness to your salads, but make sure the dried cranberries you are adding to your shopping cart are free from added sugar.
97. Crushed Tomatoes. Many versions of jarred marinara sauce have added sugar, but you can easily whip up your own sauce if you keep a few cans of crushed tomatoes and plenty of Italian seasonings handy.
98. Fish Sauce. If you're in a pinch, these substitutes may work too.
99. Red Wine Vinegar. Use it in a homemade salad dressing with other Whole30-approved ingredients.
100. Balsamic Vinegar. Salad dressing can be challenging on the Whole30 diet, but a simple Balsamic-Herb Vinaigrette can be made with a few basic ingredients.
Want to know how Whole30 stacks up against keto? Check out our Whole30 vs. keto face-off.
