What Is the Whole30 Diet?

September 23, 2020

What Is the Whole30 Diet?

If you’ve been toggling around the Primal Kitchen product line, you’ve probably noticed many of our products wear a Whole30 Approved® logo on the label. Maybe you’ve heard folks gab about being in the midst of a Whole30* month, or you’ve seen chatter around the internet about it. Even with all the hype, you might still be wondering “What’s the Whole30 Diet really about? Primal Kitchen proudly works with Whole30, a month-long structured elimination diet and reintroduction protocol that temporarily removes sugar, grains, alcohol, legumes, and dairy from the diet. The goal is for participants to find and focus on foods that work best for their bodies, and learn how to build a balanced plate through meal prep. The Whole30 Diet, co-created by Melissa Urban, cuts out various food groups for 30 days as a form of ‘resetting’ and creating new habits for the future. Though some people seek out The Whole30 meal plan for weight loss, one of the core components of the program is to avoid stepping on a scale or taking body measurements for the duration of the 30 days. The Whole30 diet plan is focused on improving food choices and participants' relationship with food, without counting calories or measuring portions.

Always consult with your healthcare provider before starting any diet.

What Can You Eat on the Whole30 Diet?

But as with any elimination diet or new eating plan, the same question is on everyone’s minds: What is a Whole30 meal plan? If you’re considering committing to the program for a month, we made prep a piece of cake (sorry, we promise we won’t mention cake again in this post) with a printable Whole30 Food List to get you started. When looking for Whole30 compatible foods or Whole30 Approved packaged foods keep an eye out for the Whole30 Approved® logo on the label. A food or ingredient can be Whole30 compatible, but not Whole30 Approved. Here’s a Whole30 hot tip: Primal Kitchen makes a Whole30 Approved® Starter and Advanced Kit, so don’t fret about flavor, just purchase a pack!

Whole30 Advanced Kit contents

Whole 30 One Day Sample Meal Plan

When it comes to overhauling eating habits, making changes is usually easier said than done. Don’t fret! There’s lots of flavorful options that add culinary creativity to your weekly routine while on Whole30. Check out this sample one-day meal plan made with ingredients from our Whole30 grocery list for an inspiring boost of confidence and ideas to get your taste buds psyched! Kick your Whole30 meal prep off on the right foot by buying Whole30 compatible products from our Whole30 Shopping List.

Whole30 Breakfast Casserole


When it comes to Whole30 Breakfast Recipes, this Whole30 Breakfast Casserole can’t be beat. Plan for the week, then just heat-and-eat!


A fresh take on the lunchtime classic BLT, these BLT Chicken Salad Stuffed Avocados are ready in just 20 minutes, and deliciously Whole30 compatible. Prepare for envious glances in the break room.


Worried about missing fast food on Whole30? These Buffalo Cauliflower Wings are made with Primal Kitchen Whole30 Approved® Buffalo sauce, and hit the spot.


Whole30 dinner recipes may feel intimidating at first, but this dish can be made in a pinch for a cozy, comforting dinner. Zoodles are a simple swap-out for your favorite pasta plates, and Whole30 Approved® Primal Kitchen Pasta Sauce makes prep easy-peasy. Try this 5-Ingredient Bolognese

Whole30 vs Keto vs Paleo

With so many eating plans and food-oriented lifestyles out there to choose from, it can be hard to find the perfect fit for you—especially with so much overlap between guidelines and benefits. Many wellness-oriented folks want to know the difference between Keto vs Whole30, or the Paleo Diet vs Whole30. Check out this handy chart to help you compare the merits of these various diets.

Guiding Philosophy: The keto or ketogenic diet puts fats forward to get the body into ketosis, a metabolic state. The Paleo or Paleolithic diet focuses on eating foods that would have been available to hunter-gatherer ancestors. The Whole30 Program eliminates sugar, alcohol, grains, legumes, and dairy for 30 days followed by a structured reintroduction period
Origins: Started by Dr. Russel Wilder, MD, of the Mayo Clinic in the 1920s. Created by gastroenterologist Walter Voegtlin in the 1970s. Started by author Melissa Urban in 2009.
Go for it: Seafood Meat Poultry Low-carb veggies Cheese Avocados Eggs Olive Oil Nuts and Seeds Berries Creams and Dairy Dark Chocolate Coffee Seafood Meat Poultry Vegetables Avocados Eggs Nuts and Seeds Berries Fruit Ghee Honey Coffee Seafood Meat Poultry Eggs Fruits Vegetables Nuts and Seeds Coffee Olive Oil Avocado Oil Coconut Oil Ghee
Skip It: Sugar Grains Processed foods made with these ingredients* Limit or skip higher-carb root vegetables and legumes Sugar Grains Legumes Dairy Artificial sweeteners Processed foods made with these ingredients Sugar Grains Legumes Dairy Sweeteners Alcohol Coffee Any ‘paleo-fied’ baked goods
Other Notes: Can be done temporarily as a “reset" or as an ongoing lifestyle. Grain-free baked goods and Certified Paleo sweeteners allowed! Focuses on meal prep and plate-planning. Elimination only lasts 30 days and is followed by a reintroduction phase.

*Can include limited use of sweeteners like monk fruit or erythritol.

Tackling Whole30 with Primal Kitchen

Ready to take the Whole30 plunge? Let Primal Kitchen be your guide! With a whole suite of Primal Kitchen Whole30 compliant and compatible products, we can help you prime your pantry for greatness all month long. If you’re wondering which Primal Kitchen Dressings are Whole30 Approved®, or want to know if Primal Kitchen Avocado Oil Mayo is Whole30 compatible, cease your searching and pick up a Whole30 Starter or Advanced Kit! This one-stop shop for condiments, dressings, and sauces makes getting started simpler than ever. Build your own bundle of oils, mayos, and more, or toggle to the Whole30 page to stock up on all of your favorites. We’ve even got you covered on your laziest of days with frozen skillets and bowls that are Whole30 Approved® and ready in minutes. This frozen selection easily beats out fast food options on Whole30!

Whole30 Recipes

Looking for inspo for an easy Whole30 daily or weekly meal plan? Look no further! Here’s a selection of tried-and-true best Whole30 recipes and favorites from the Primal Kitchen arsenal!

In search of delicious plant-based, vegan, or Whole30 vegetarian recipes? Make veg the star of the show with these savory dishes:

If you’re seeking a Whole30 soup recipe, try this comfort food favorite: Butternut Squash Soup.

Get bowled over by this flavorful Macro Bowl.

Whole30 Macro Bowl

Primal Kitchen Whole30 Approved Caesar Dressing makes baked chicken extra juicy: Baked Caesar Chicken Breasts. 

Looking for something specific to add to your monthly menu? Check out the ‘Whole30’ tab on our recipes page to narrow your search by meal time and diet plan, and sign up for our emails to get more Whole30-friendly recipes delivered to your inbox as well as special promotions on Whole30 Approved Primal Kitchen products!

Primal Kitchen is proud to partner with Whole30 on products and resources that make your month easy, exciting, and full of uncompromisingly delicious flavor! Subscribe so you never miss an email update on new recipes and offers all year long. 


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