Whether you've been interested in the Whole30 diet for a while or you're already a fanatic, sometimes it can be hard to craft the perfect Whole30 shopping list while living the diet life. Why? Well, there are a lot of ~rules~ partnered with the meal plan, and you might find yourself cooking the same things over and over again. (Boring!)
But hey, don't worryyou can still keep your Whole30 shopping list interesting. That's why WH rounded up the best grocery items to stock up on to nail your Whole30 diet, according to nutrition experts.
Before we jump in to grocery talk, lets go over the basics. The Whole30 diet is a restrictive meal plan that focuses on consuming only whole, unprocessed foods for 30 days, explains Erin Palinski-Wade, RDN. The goal is to reset your body to curb cravings, reduce inflammation, and improve energy versus focusing on weight loss.
Also, you're supposed to refrain from weighing yourself for the entire month so that the focus is on how you feel, rather than a number on the scale.
Now, let's get a little more specific. Even though Whole30 isn't necessarily an eating plan centered around on weight loss, it *does* have a list of foods that are technically off-limits if you're following the plan closely. "The diet restricts all added sugars, salt, artificial sweeteners, grains, dairy, and legumes," Palinski-Wade explains. P.S., alcohol is a no-go as well. Here's exactly what you shouldn't eat on Whole30.
Now that you know what *not* to be buying during Whole30, let's focus on what you can add to your grocery list. There are Whole30-compliant foods that fit all the main food categories, including protein, fruits, vegetables, oils and fats, nuts, condiments, and beverages. Here's what to shop for under each group.
Protein is going to help build and repair muscle, explains Keri Gans, RDN, as well as help with satiety. Basically, you need protein when doing Whole30 because it helps you feel full and more satisfied when eating a grain-free meal. Your protein inspo:
Nuts and seeds are a great option on Whole30, explains Marisa Moore, RDN. The key, though, is to make sure you're choosing ones that are unprocessed (meaning you should go for the plain, unsalted options instead of honey roasted.) As for nutritional value, nuts provide you with protein and carbs, and they've also got fat to keep you satisfied, Gans points out.
Fruit is packed with antioxidants, which means they have anti-inflammatory properties, Gans says. ICYMI, antioxidants are really freakin good for you: They can help reduce your risk of developing certain cancers, decrease your risk of heart disease, strengthen your immune system, and more, according to Gans.
Choose fruits you really like, as this will help you feel happier when with what you're eating, and you'll get a nutritional benefit regardless, Moore explains.
PSA: Vegetables have a lot of fiber, and since youre not eating any whole grains on Whole30, you'll be getting almost all of your daily fiber intake from veggies, Gans notes. Fiber may help control blood sugar, prevent constipation, and improve gut health, she notes. So yeah, you really need it!
The Whole30 diet recommends that you consume healthy fats, which have shown to prevent heart disease and help keep you full, Gans says. These can be used in things like dressings, cooking, marinades, and more. Oils and fats are going to make sure your diet is flavorful and satiating.
You're going to be a little bit limited when it comes to what condiments you can use on Whole30. "They key would be to stick to the ones that don't have any additives like sulfites or added sugar," Moore explains. (For example, no standard ketchup or mayo.)
When it comes to what condiments do, they're really just meant to make your food more enjoyable (duh). Theres no nutritional value in the following options because you use such a little amount. "But dont underestimate the value of enjoyment," Gans says. "If youre not satisfied with your meal, youre going to want to keep eating."
The list of available beverages is definitely on the shorter side when you're doing Whole30 (reminder: no alcohol). That said, you can still keep things interesting by using fruits as flavoring, drinking nut milks, and having all the coffee you want. Gans notes, "Coffee can also improve physical performance, so it might help you at the gym, too." (Always a bonus!)
Coconut Aminos Variety Pack
$23.49
Cinnamon Swirl, Unsweetened Dairy-Free Liquid Coffee Creamer
$13.95
Organic Plantain Chips
$14.99
Whole Raw Almonds
$13.17
Avocado Oil Mayo Variety Pack
$20.95
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Whole30 Shopping List - Beginner's Guide To Groceries On The Diet - Women's Health
