If you think Whole30 is another fad diet system trying to make a buck, I can rid your skepticism by informing you that you can follow the entire Whole30 program…for free. Plan and prepare for success by downloading of each of these free resources offered by Whole30.
You Can Do Whole30 For FREE!
- Whole 30 Program Rules. If you want to learn more about the official rules of the Whole30.
- Omnivore Whole30 Shopping List. A must-have free resource. This is a great shopping list that classifies food into seven natural categories: protein, vegetables, fruit, fats, herbs & spices, pantry, and drinks.
- Egg and Night-shade Free Whole 30 Shopping List. If you’re wondering, “what the heck are nightshades?” Don’t worry. You are not alone! Nightshades are a botanical family of plants, more technically called Solanaceae. Symptoms of nightshade sensitivity have been reported and include joint pain, diarrhea, headaches, nausea, vomiting and even poor focus; for this reason, whether you’re doing Whole30 or not, you may want to consider avoiding nightshades altogether or limit your daily intake. A handful of plants in the ‘nightshades family’ are part of our modern lives, probably appearing on your plate weekly. These include tomatoes, potatoes, tomatillos, peppers (not black pepper), chilies, ashwagandha, goji berries, eggplant, and tobacco.
- Whole30 Shopping List for Vegetarians. If you’re a vegetarian you aren’t excluded from the Whole30. They have a shopping list designed for you too.
- Low FODMAP Shopping List. Do you often experience digestive stress after eating certain foods? Can the discomfort be so severe that it affects your day-to-day activities? The link between foods and digestive disorders is well recognized, and there is a good chance that FODMAPs – small carbohydrates in certain foods – may be the culprit. Whole30 has a shopping list designed just for you.
- Good Food on a Budget Grocery Guide. Eating healthy is expensive which is why this Whole30 budget grocery guide is an excellent resource for those trying to save money. This guide categorizes your shopping list by macronutrient priority: protein, produce, and healthy fats.
- Meal Planning: Making Healthy Meals Easy. This small guide breaks down how to strategize portions for each meal and provides guidance on how to structure two additional snack options. As a trainer, I look at this and love how the Whole30 program encourages you to eat 15 to 75 minutes before your workout and eat following your workout. The Whole30 program not only supports and promotes an active lifestyle, but it also provides resources to help maximize your workouts with proper nutrients and the timing of those nutrients.
- Sneaky Sugars: Practice Your Label Reading. Don’t be fooled by companies sneaking sugar into their products. This guide will help teach you how to read your labels and detect sugars that otherwise might have slipped past you.
- Common Additives Cheat-Sheet. While Whole30 encourages you to search for additive-free foods, the only additives that exclude a product from the Whole30 are the ones specified in this guide as ‘off-limits.’ This handy cheat-sheet makes it easy to discover which additives are off-limits for the program and which additives are acceptable.
- Understand Your Labels: Good Meat. Use this guide to help you discover the healthiest meat, seafood, and eggs while on your Whole30 journey.
- Pantry Stocking: Good Food on Your Shelves. Your healthy eating pantry and fridge are not complete without these staple items!
- A Guide to Help You Make Smarter Food Choices. There are no slip-ups on the Whole30. If you cheat or mess up, you must start all over again. I explained the reasons for this in my previous articles when I described the science behind an elimination diet. Download this flowchart to walk you through how you make healthy-Whole30-like choices while being tempted to ‘cheat.’
- Dining Out Guide: Find Good Food On Any Menu. The Whole30 is not a stressful program. It’s a program that requires preparation and planning. The same holds true when you want to enjoy a night without cooking. I found this to be a helpful guide for those who dine out and need tips to ensure they make healthy choices while enjoying a stress-free, relaxing night out.
- Travel Guide: Eat Good Food on the Road. Planning and preparation are key! Take time to purchase, prepare and pack your cooler before a trip. This is a great guide for preventing slip-ups while traveling on the road.
- Seasonal Guide: Fresh Produce on a Budget. Choosing vegetables and fruits during their natural growing season ensures fresher, tastier, less expensive product.
- Non-Scale Victories: Mark Your Achievements. Part of the Whole30 is avoiding the scale for 30 days, and this is why Whole30 calls their achievements, ‘Non-Scale Victories’ or ‘NSV’s’ for short.
Whole30 Day By Day walks you through the program rules and teaches you to pay attention to your body, more specifically, how you feel both physically and emotionally. This daily guide is like having Melissa in your pocket when you need her help! I believe this resource is essential. We all live busy lives in a world full of distraction. Filling out this 30-day journal will help you look back at the end of your program and evaluate your progress. After 30 days, you’re not going to remember how you felt on day 6! If you mess up and need to start all over, this journal is a great way to look back at your mistakes and correct them on your next go around. This daily handbook helps keep you motivated, inspired, accountable, and engaged during your Whole30 journey.
You Need to Know Emergency Foods.
Protein bars and other convenience foods are no longer officially approved by Whole30. As stated on the Whole30 website:
“We have made the difficult decision to remove RxBars, Beaver Bites, and Yawp bars as official Whole30 Approved partners. But hear us clearly: this isn’t about the ingredients, the bars themselves, or the companies behind them. It’s about the way we have observed people (mis)using the bars during their Whole30 programs, and our desire to provide the best guidance possible for your program through our partnerships.”
Whole30 encourages you to use emergency foods sparingly: when you’re in a pinch, that odd late night at the office, add emergency foods to a backpack for fuel on a long hike or bike ride, packed emergency foods in a carry-on- in case your flight is delayed, carry emergency food in your purse for those unexpected traffic jams.