Eating Whole30: A Day of Healthy, Compliant Meals

The Whole30 diet can be a useful reset for your health and eating habits. In this guide, I’ll walk through prepping and eating Whole30-compliant meals for an entire day.

What is Whole30?

Whole30 is a 30-day challenge focused on eating whole, unprocessed foods while eliminating potentially inflammatory items like sugar, grains, dairy and legumes.

The program aims to:

• Improve digestive health
• Balance hormones
• Stabilize blood sugar
• Curb unhealthy cravings
• Reduce inflammation
• Boost energy
• Improve medical conditions

Whole30 teaches you how your body responds when inflammatory foods are removed. You may realize you feel better without dairy or have fewer sugar crashes when grains are eliminated.

While rigid, it can be eye-opening for learning how specific foods impact your body. Let’s look at prepping a day of nourishing Whole30 meals.

Breakfast: Veggie Egg Scramble

This easy veggie scramble comes together quickly:

• Dice 1 small red onion
• Slice cherry tomatoes
• Whisk 2-3 eggs

Heat oil in a pan. Add minced garlic, onion and tomatoes. Cook until softened.

Add a handful of spinach leaves and let wilt down.

Pour in eggs. Cook, stirring occasionally, until set.

Top with microgreens and enjoy!

Tips:

• Meal prep onions, tomatoes and greens in advance.
• Add pre-cooked potatoes or sweet potatoes to the scramble.
• Play around with spices like turmeric, cumin or Mexican seasoning.

A veggie-packed scramble provides protein and nutrients to start the day off right.

Mid-Morning Snack: Celery with Almond Butter

Keep hunger at bay until lunch with this crunchy, creamy snack:

• Chop celery stalks into 4-inch pieces.
• Portion 2-3 tbsp almond butter into cups or a reusable container.
• Dip celery into almond butter for the perfect combo of salty and sweet.

Tips:

• Sprinkle chia or hemp seeds on top for added nutrition.
• Swap celery for carrot sticks, cucumber slices or apple wedges.

Having portioned snacks helps avoid overeating. The healthy fat in nuts and nut butter keeps you full.

Lunch: Tuna Stuffed Avocado

This tasty tuna salad tucked into avocado makes a satisfying lunch:

Tuna Salad:

• 2 cans tuna, drained
• 1⁄4 cup Whole30 mayo
• 1⁄2 tbsp mustard
• 2 tbsp onion
• 1 celery stalk, diced
• Chopped parsley and chives

Assembly:

• Halve avocado and remove pit
• Fill each half with tuna salad
• Add black pepper, chili flakes or hot sauce (optional)

Tips:

• Swap celery for chopped cucumber or fennel
• Add lemon juice to brighten up flavors
• Use leftovers in a lettuce wrap or serve with vegetable crudités

Quality canned tuna and homemade mayo make this simple yet nourishing lunch come together quickly.

Afternoon Snack: Cauliflower Hummus

Roasted cauliflower makes a creamy, protein-packed dip:

• Toss cauliflower florets with oil. Roast at 400°F for 20 minutes until tender.
• Add roasted cauliflower, tahini, oil, lemon juice, garlic and spices to a blender. Puree until smooth.
• Garnish with olive oil, sunflower seeds and parsley.
• Enjoy with celery sticks or veggie crudités.

Tips:

• Play around with spices like cumin, paprika or harissa
• Add roasted red peppers for color and flavor

Cauliflower gives this fresh take on hummus a nutrition boost. Perfect for an on-the-go snack.

Dinner: Creamy Chicken and Broccoli Casserole

This hearty casserole is pure comfort food:

Chicken:

• Cook 1.5 lbs chicken breasts in broth until done. Shred chicken.

Sauce:

• Blend cashews, water, garlic, lemon juice, onion, nutritional yeast and seasonings.

Assembly:

• Sauté mushrooms and onions. Add broccoli and cook until bright green.
• Layer chicken in casserole dish. Top with veggies, then sauce.
• Bake at 400°F for 20-25 minutes until bubbling.

Tips:

• Swap broccoli for other veggies like cauliflower, zucchini or spinach.
• Stir in sautéed kale or chard for extra greens.
• Add hot sauce or chili flakes to the sauce for a kick.

The cheesy, creamy sauce makes this feel like comfort food. Batch cook and freeze leftovers for fast meals later.

Whole30 Meal Prep Tips

Prepping ingredients and meals in advance makes Whole30 easier to stick to.

• Roast a big batch of vegetables like broccoli, cauliflower or Brussels sprouts to add to meals all week.
• Cook proteins like chicken breasts, shrimp or hard boiled eggs in bulk.
• Make a big pot of Whole30-compliant chili or soup to have on hand for lunches.
• Prep grab-and-go snacks like veggies with guacamole, olives or nuts and seeds.
• Make salad dressings and sauces ahead of time like mayo, pesto or salsa.
• Wash and chop veggies and fruits soon after purchasing so they’re ready to eat.

Planning out meals and prepping staple ingredients reduces the urge to cheat or grab unhealthy convenience foods.

Whole30 FAQs

Can you eat beans on Whole30?

No, legumes including beans and lentils are not allowed on Whole30. After the program, legumes can be reintroduced to see if they cause digestive issues.

What can you have for breakfast on Whole30?

Eggs, veggies, fruit, unsweetened nut milk, meat and potatoes make good Whole30 breakfasts. Try a scramble, hash or breakfast salad.

Are sweet potatoes allowed on Whole30?

Yes, sweet potatoes are permitted. They provide fiber and key nutrients. Enjoy in moderation as with other carb sources.

What kind of oil is compliant on Whole30?

Olive, avocado, coconut, walnut and macadamia nut oils are recommended for cooking and dressings. Avoid vegetable and seed oils.

With a bit of meal planning and batch cooking, Whole30 doesn’t have to feel restrictive. Focus on eating nourishing, minimally processed foods to support your health!