A 30-Day Diet for Better Health?

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  • Breakfast: A butternut, cinnamon and date smoothie.
  • Lunch: Zucchini patties and a side salad.
  • Dinner: Sweet potatoes stuffed with chili, veggies and avocado slices.


  • Breakfast: Soft-boiled eggs and asparagus wrapped in prosciutto.
  • Lunch: Ground pork served in cabbage.
  • Dinner: Cod topped with bruschetta and a side of broccolini.


  • Breakfast: Smoothie made with pears, plums, apples, bananas, avocado and parsley.
  • Lunch: Frittata made with smoked salmon and asparagus.
  • Dinner: Roasted chicken served with cranberries and winter vegetables.



  • Breakfast: Stuffed avocados containing crab, shrimp and red peppers.
  • Lunch: Baked zucchini halves stuffed with ground beef in a tomato sauce.
  • Dinner: A stew made with beef, butternut squash, onions and mushrooms.

If you’d like more recipe inspirations, make sure to check out the Whole30 website and Instagram account.

Remember to vary your sources of protein and vegetables throughout the day to provide your body with all the vitamins and minerals it requires.

Summary: The recipes above are a good introduction to the Whole30 way of eating. More recipes can be found on the Whole30 website and Instagram.

Snacks are a great way to stay energized throughout the day and keep hunger between meals at bay.

Interesting Whole30-approved options include:

  • Plantain chips with salsa or guacamole
  • Apple with hazelnut butter
  • Banana ice cream made from blended frozen bananas
  • Seaweed snacks
  • Trail mix (without peanuts)
  • Almond milk latte
  • Prosciutto and melon
  • Carrots with almond butter sprinkled with cayenne pepper
  • Hard-boiled eggs
  • Walnut-stuffed figs
  • Frozen fruit and coconut milk smoothie

Summary: These Whole30-approved snacks are convenient options aimed at keeping your energy levels up and minimizing hunger between meals.

Several aspects of the Whole30 program are in line with a nutritious diet.

For instance, the diet promotes consuming minimally processed foods and a high intake of fresh fruits and vegetables.

However, avoiding nutrient-rich foods like legumes, soy and dairy may make it more difficult to meet all your daily nutrient recommendations (1).

This may create negative health effects if the diet is continued for more than 30 days.

In addition, although rigid rules can be a good way to reset eating habits for some people, restrictive diets with no allowance for indulgences are generally not sustainable over time (2).

Those contemplating following this diet in the long term are encouraged to record their meals for a couple days in an online diet journal such as Cronometer.

This can help ensure that daily nutrient recommendations continue to be met.

Summary: The restrictive nature of the Whole30 diet may make it difficult to meet daily nutrient recommendations or sustain the diet in the long term.

It’s a well-known fact that a calorie deficit is needed for weight loss (3, 4, 5).

Because of its restrictive nature, the Whole30 diet will likely help create the calorie deficit you need to shed some extra pounds.

However, unless the food choices you make on this diet become a habit, the weight loss you experience may not be sustainable in the long term (2).

As for the supposed benefits, there are no scientific studies available to support the claims. There’s also no strong reason to restrict dairy, grains or legumes (6, 7, 8).

Nevertheless, it is true that some people may unknowingly suffer from food intolerances, which the diet’s reintroduction phase can help identify (9).

Overall, this diet may be helpful if you want to completely reset your eating habits.

But if you’re simply looking to improve your diet and overall health, you’re better off trying a whole foods diet like this one instead.

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