What Is the Whole30 Diet, Anyway?
Updated: Jan. 07, 2023The Whole30 diet is likely one that's popping up on your newsfeeds and something you've heard about, but what exactly is it?
If you find yourself asking “what is this Whole30 thing?” you’re not alone. In 2009, Marissa Hartwig blogged about a new 30-day experiment where she followed a regimen of eating only whole and unprocessed foods. And so, Whole30 was born. With millions claiming to have been transformed by this diet with weight loss, more energy, better sleep, no more cravings and better health, it’s easy to see why Whole30 is so enticing.
What Can You Eat?
Like the paleo diet, Whole30 emphasizes eating whole and unprocessed foods.
- Meat
- Seafood
- Eggs
- Lots of vegetables, some fruit
- Natural fats, herbs, spices and seasonings
- Coffee
These should all be foods made with very few ingredients that are easy to pronounce.
What Can’t You Eat?
- Added sugars (real or artificial)
- Processed foods
- Alcohol and, ideally, tobacco
- Grains
- Legumes
- Dairy
- Soy
- Carrageenan, MSG, sulfites (these are preservatives and enhancers)
The final no-no of the diet? No stepping on the scale until after the 30 days are over.
The Reality
Cutting out processed foods and refined sugars and choosing whole foods instead isn’t unique to this diet, as it’s what’s generally recommended for a healthy diet. But most dietitians agree that whole grains are beneficial when eaten in moderation, as are legumes—an important source of protein in many diets, especially vegetarian and vegan.
These foods are approved exceptions to the rule.
- Ghee or clarified butter
- Fruit juice
- Certain legumes (snow peas, sugar snap peas, green beans)
- Vinegar (malt vinegar is the only one not allowed)
- Coconut aminos (this naturally fermented soy substitute is acceptable, even if coconut nectar is an ingredient)
- Salt
Still confused about something you can or cannot eat? The Whole30 team released a comprehensive guide to help clarify the rules.
The Bottom Line
Since the diet is only 30 days long, going back to your usual way of eating afterward is over won’t keep the weight off (or maintain any other benefits you had while you were on the program), so it’s about adopting what you feel are the best parts of the diet and following those ideas long-term.
Ready to give Whole30 a try? A Taste of Home staffer took her shot at the diet and came away with seven tips to conquer your 30 days.
While you’re deciding if Whole30 is right for you, these wholesome dinners will get you started on a path to better health.
30 Healthy Dinner Recipes Ready in 30 Minutes
Flavorful Chicken Fajitas
These chicken fajitas will definitely become a staple in your home. The marinated chicken in these popular wraps is mouthwatering. You'll be shocked at how quickly these come together!
Spaghetti & Meatball Skillet Supper
This weeknight dinner has all the works. The beans and artichokes are a great way to sneak in veggies, especially if you have little ones.
Herbed Balsamic Chicken
This healthy dinner recipe is for those with cramped kitchens and a grill outside. The chicken tastes refreshing and is best served with a big salad.
Mediterranean Pork and Orzo
This quick Mediterranean meal is mostly flavored with tomatoes and feta cheese. You can season the pork to your taste, or even substitute the pork for chicken thighs.
Contest-Winning Chicken with Mushroom Sauce
This healthy dinner recipe is on par with what you'd get at a restaurant. It's simple and accessible to everyone. Don't be afraid to season the chicken before cooking!
Creamy Pasta Primavera
This springtime dish looks beautiful on any dinner table. The parmesan cream sauce pleasantly seasons the vegetables. Adding a protein is optional, but we recommend shrimp or chicken sausage. Pasta lovers, listen up! You'll love these healthy pasta sauce recipes, too.Â
Chicken Thighs with Shallots & Spinach
If you have a bigger family, or just a penchant for leftovers, this speedy dinner is the one for you. The side dish and main course cook together, leaving you more time to go about your day!
Fresh Corn and Tomato Fettuccine
This dinner is fresh, light and perfect for days when you have a late lunch. It can be served hot or cold, and is great either way!
Cheeseburger Macaroni Skillet
Who said cheeseburgers and mac and cheese couldn't be healthy? This one-skillet dinner is a hit with kids and adults. You probably already have most of the ingredients in your pantry!
Asian Chicken Rice Bowl
This super flavorful, nutrient-packed dish makes use of supermarket conveniences like coleslaw mix and rotisserie chicken. This recipe is easily doubled or tripled for large families.
Skillet Sea Scallops
The breadcrumbs make the scallops crispy on the outside and soft on the inside. They're simple, addictive and don't require eggs to coat! Zoodles and mixed greens nicely complement the tender and citrusy scallops.
Sausage & Vegetable Skillet Dinner
You can't go wrong with sausage and potatoes. This dish relies on simple but strong flavors like garlic, onion and red pepper flakes.
Weeknight Chicken Chop Suey
This chop suey-inspired meal uses fruit instead of vegetables. The colorful outcome is sweetened with apples and pineapples. You can serve this with chow mein noddles for an extra crunch.
California Burger Wraps
Lettuce wraps are the holy grail for those who like extra crunch in their meals. You can substitute the ground beef for ground turkey for an even healthier spin.
Pesto Corn Salad with Shrimp
Running out of ways to make shrimp? This healthy dinner recipe is great for a sunny day. Corn, tomatoes and basil shine in this pesto salad.
Lemon-Parsley Baked Cod
Fish recipes, especially healthy cod recipes, seem difficult with kids or picky eaters. But rest easy, because this lemon cod is simple, easy and enjoyed by all. We recommend fresh lemon juice for the best flavor.
Grilled Pineapple Chimichurri Chicken
This classic chimichurri is given a Hawaiian twist thanks to pineapple and macadamia nuts. For a spicier version, substitute red serrano pepper for the bell pepper.
Hawaiian Pork Chops
Think deconstructed Hawaiian pizza. The pork chops are served on a bed of pineapple and green pepper. It's sweet, savory and a soon to be family favorite.
Pesto Vegetable Pizza
This pizza is so fresh, you won't even think about takeout. With mushrooms, spinach and tomatoes, every bite packs a punch!
Baked Lemon Haddock
This baked haddock is crunchy and buttery—everything you'd want from fish. The lemon and garlic work together as the best flavor combination. It'd go great with any of these healthy side dishes!
Chicken and Broccoli with Dill Sauce
This dish is made complete with a side of brown rice or couscous. Make use of the dill from your garden and try out this tasty recipe! You'll turn the most stubborn broccoli haters on their heads.
Spinach Quesadillas
Quesadilla night is always the best night. Dipped in sour cream, these cheesy spinach and tomato quesadillas are a dream. Remove the spinach from the heat as soon as it wilts.
Contest-Winning Peanut Chicken Stir-Fry
This healthy dish is not only pretty to look at, but it also has the perfect flavor profile. It's a bit sweet from the peanut butter and brown sugar, and then packs a bit of heat through the red pepper flakes. You can double the sauce depending on your preference.
Ginger Salmon with Green Beans
This lemon, garlic and honey salmon is served with green beans. This pairing is great for a quick and light dinner. You'll come back to the lemon dressing again and again!
Pressure-Cooker Spicy Beef Vegetable Stew
This healthy dinner recipe is contingent on what jarred meatless pasta sauce you use, so be sure to use your favorite! What makes this dish spicy is a can of green chiles. If that's not your preference, adjust accordingly. Serve this meal with warm cornbread, sourdough or French bread.
Pork Chops with Nectarine Salsa
The sweet, fruity salsa balances the spicy pork rub in this delightful dinner. You can choose either sliced peaches or nectarines for the base.
Red Pepper & Parmesan Tilapia
This tilapia is a go to recipe. The old reliable of dinners, if you will. A little spicy, a little cheesy, it really has it all.
Healthier-than-Egg Rolls
The best part of takeout is the egg rolls. But when you're feeling like a home cooked meal, egg rolls can prove rather tricky to make. This recipe takes the hard part of frying out of the equation, but leaves all of the taste. If you prefer a traditional egg roll made with wrappers, you can use this as the filling!
Black Bean & Corn Quinoa
This is quinoa done right! This black bean and corn dinner can be topped with avocado or cheese. To avoid mushy quinoa, measure your ingredients accurately and avoid excess liquid.
Beef & Spinach Lo Mein
This stir fry will satisfy all your needs. If you like it saucy, double or even triple the amount of sauce. You can add more vegetables too, like broccoli or mushrooms.
Curry Shrimp
Curry powder and greek yogurt are the stars of this Indian-inspired curry shrimp. This is a nice change of pace from classic shrimp recipes that hopefully acts as the catalyst to trying more Indian dinners.
Bean Burritos
Cheesy bean burritos are the ultimate comfort food. The six-ingredient dinner is great for a busy weekday, or when you want to take a load off.
Bruschetta Steak
Have you ever thought of bruschetta without bread? This steak is innovative, tasty and pretty great served with bread. Give it a try with flat iron or tenderloin.
Spinach and Mushroom Smothered Chicken
When a recipe has "smothered" in the title, you know that it's going to be a good one. The chicken sits under a layer of melted cheese in a dish that comes together quickly for a nice family dinner.
Pork Chops with Honey-Garlic Sauce
You're going to want to make extra honey-garlic sauce for dipping! This five ingredient dish can be served with green beans or rice pilaf.
Black Bean Chicken with Rice
You'll wonder why you haven't made this healthy dinner already. This spicy dish can be served with tortilla chips or a guacamole salad. It can even be stored up to four days in the refrigerator.
Grilled Garden Veggie Pizza
The great thing about pizza is that anything goes. The topping can range from fruits and veggies to meat to dessert. This healthy dinner recipe relies on your garden's bounty, so pile on anything you've got!
Pizza in a Bowl
The title really says it all! This meal is put together in a flash and if you double the recipe, you can impress your friends at any potluck.
Naked Fish Tacos
These naked fish tacos bring forth the joys of eating fish tacos without any of the mess. This tortilla-less meal can be served with rice or corn if you want it to be a little more filling.
Avocado Crab Boats
These boats are wonderful with tortilla chips, beans or rice. They'd make an excellent addition to any picnic or potluck too. You can even try these with shrimp instead of crab!
Shrimp with Warm German-Style Coleslaw
With fennel and tarragon, this is a savory and tangy dish. Normally, shrimp and coleslaw isn't the first combination you'd think of, but the pairing resembles that of a deconstructed shrimp taco. You can even use chicken in place of shrimp!
Skillet Beef Tamales
Your kids will love this easy and cheesy dinner. You can even freeze the cooked meat to save yourself a little time in the future.
Tilapia Florentine
You've heard of chicken florentine, but get ready for tilapia florentine! This simple and healthy dish uses spinach and ricotta cheese. You can use any whitefish for this recipe and really make it your own.
Chicken Tacos with Avocado Salsa
You'll love this avocado and tomato salsa. The chicken is seasoned generously, with a bit of heat coming from the chili powder and paprika. This helps the salsa shine even more.
Shrimp Orzo with Feta
A good orzo recipe sticks with you forever, and this one will easily claim a spot in your heart—but mostly your stomach! The feta cheese really brings this dish together. Check out these heart-healthy suppers that will have both your heart and your taste buds thanking you!
White Wine Garlic Chicken
This garlic chicken is fantastic over cooked brown rice and with a roasted veggie.
Curried Shrimp Pasta
The sugar snap peas add a different crunch than you'd normally see in a pasta dish. But that's what makes it so fun! These leftovers make a great lunch the next day.
Easy Crab Cakes
Ready-to-go crabmeat makes these delicate patties easier than other crab cake recipes. You can use a little extra mayo to make them more moist, but these delicious crab cakes really hold their own.
Southwestern Pineapple Pork Chops
These saucy and citrusy pork chops will elevate your dinner rotation. And the best part? They're only five ingredients!
Lemon-Parsley Tilapia
A lemony fish is always a recipe for success. The parsley gives it a pop of color!
Tortilla Pie
This southwestern take on lasagna is not as heavy as traditional lasagna due to the lack of noodles. You can use ground turkey or a leaner ground beef if you're looking to customize it a little more.
Grilled Chicken and Mango Skewers
Kids love anything on a stick. And honestly, so do adults! These skewers will make the rounds at any get together you're hosting. They're simple, tangy and sweet! Up Next: Filled to the brim with flavorful ingredients, these easy healthy soup recipes are irresistible.
Originally Published: January 30, 2018
