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Picking a diet can sometimes feel downright impossible. There are options for any goal, from weight loss to muscle building, along with those designed to cure specific ailments or address potential food sensitivities.
There are so many potential choices that it's likely you've come to a point somewhere in your dieting journey where you're so unsure of which one to pick that you're close to not following one at all.
But before you give up on eating healthier altogether, there's a great option that can help you hit your goals while eating nutrient-dense foods and identifying any food sensitives you may have. The diet we're talking about? Whole30.
Whole30 is an extreme thirty-day elimination diet to help you reset your dietary choices. During the first thirty days, you eliminate all processed junk, added sugar, alcohol, and more. If it seems restrictive, it is. However, you can reintroduce foods once the first thirty days are over.
One of the perks of this diet is that even during the elimination phase, you can eat as much as you want. No need to weigh and measure your meals or yourself, unless you have weight loss or muscle-building goals you're trying to track. Ideally, just eat the approved foods for thirty days and see how things go.
If this sound like a compelling diet, read on as we're about to discuss it in detail, along with a 7-day meal plan to support fat loss and muscle-building goals.
Table of Contents:
What Is The Whole30 Meal Plan?
Why Bodybuilders May Want To Try the Whole30 Meal Plan
What Can You Eat On The Whole30 Meal Plan?
What Should You Avoid Eating On The Whole30 Meal Plan?
Your Daily Macros & Calories
Your 7-Day Whole30 Grocery List
7-Day Whole30 Meal Plan For Muscle Building
7-Day Whole30 Meal Plan For Cutting
What To Do After Whole30
FAQs
What is the Whole30 Meal Plan?
Whole30 was created by Melissa Urban in 2009 as a life-changing dietary experiment. The program is laid out in two phases. The first phase consists of a thirty-day nutritional reset, involving thirty days of elimination. You cut out legumes, grains, dairy, added sugar, alcohol, and all other junk for the first month, focusing on eating unprocessed whole foods. The menu will contain meat, eggs, seafood, fruits, vegetables, and natural fats.
The first thirty days are challenging, as lifters will have to temporarily part ways with their favorite protein powders, but the challenge and disciple required are part of why the Whole30 program is beneficial. Plus, there is no shortage of delicious recipes and meal plan ideas available, including the ones we've got in this article. For more inspiration, you can also grab one of the many books produced by the Whole30 team for more breakfast, lunch, and dinner recipes and meal plans.
Once the first thirty days are over, you begin the re-introduction phase, which lasts ten or more days. The idea is after you eliminate the specified foods for thirty days, you slowly bring food groups back to see how your body responds.
Reintroduce legumes first, followed by non-gluten-containing grains such as corn, rice, and oats. Next, try dairy products, and if all goes well, move on to gluten-containing grains like wheat. Last, you can have sugar, sweeteners, and alcohol.
Why Bodybuilders May Want to Try the Whole30 Meal Plan
On the surface, the Whole30 diet may not seem bodybuilding friendly, but there are a few reasons why lifters should give it a try.
1. It improves How You Feel:
It's possible to have a food allergy or sensitivity to something you regularly eat, yet because our diets are typically so diverse, it is hard to identify the culprit without eliminating multiple foods. During the first thirty-day elimination period, you may find improved digestion, more energy to tackle your workout split, and resolved skin issues, among other things.
After the re-introduction phase, you'll know what foods to keep in your everyday diet and which ones to eat sparingly, so you can continue feeling great.
2. Whole30 Supports Fat Loss:
Although Whole30 is not explicitly designed to be a weight loss diet, many people lose fat while following Whole30 principles. Reducing processed carbohydrates and adding more fruits and vegetables is a great way to lower calories and increase satiety.
3. Whole30 Includes More Nutrient-Dense Foods:
Following the Whole30 approach leads to more nutrient-dense foods. Many common bodybuilding foods are lower in vitamins and minerals, compared to options following Whole30. For example, if most carbohydrates come from rice and bread, replacing them with potatoes, sweet potatoes, and fruit will significantly increase the micronutrient profile of your diet.
And once you have some great meal and recipe ideas, it's very likely that you'll find eating this way isn't as restrictive as it first seems.
4. It Incorporates More Whole Food Protein Sources:
The last point may sound like blasphemy, but bodybuilders may benefit from relying on something other than protein powder and bars to hit their protein goals. Yes, protein powder makes consuming a lot of protein very convenient. However, for the majority of bodybuilders, it's likely been years since they went even a day without consuming protein supplements.
Look, there is nothing wrong with having a protein shake. But, you may find that thirty days of whole protein sources leads to better satiety, less snacking between meals, and improved digestion.
What Can You Eat on the Whole30 Meal Plan?
Since the Whole30 meal plan is an elimination diet, the food options are semi-limited. The foods allowed are similar to what you would find on a Paleo diet. To learn more about the Paleo diet, including a comprehensive list of what you can and can't eat on it, check out our article comparing keto vs paleo.
The premise of the Whole30 diet is to eat unprocessed whole foods. Meat, seafood, eggs, fruits, vegetables, potatoes (sweet and white), and natural fats are allowed. If you enjoy your morning jolt of caffeine, don't worry! Coffee and tea are both permitted.
The Whole30 approach is all about creating healthy eating habits. It's not a low-carb or low-fat diet. You don't have to track calories or weigh or measure food as long as you eat within the approved guidelines.
What Should You Avoid Eating on the Whole30 Meal Plan?
The short answer is that if food is not whole or unprocessed, it needs to be avoided on the Whole30 diet. This means for the first thirty days of the program, don't eat anything with added sugar or artificial sweeteners or alcohol in any capacity. In addition, grains, legumes, or dairy must also be avoided.
However, there are a few exceptions.
For dairy products, you can have ghee or clarified butter. You can also have no-sugar-added fruit juice, even though it will still be relatively high in natural sugars. Although green beans and peas are technically legumes, both are allowed.
Miscellaneous things like vinegar, coconut aminos, herbs, spices, and seasonings are also allowed.
One area where the Whole30 diet differs from similar diets, like, for example, the 80 20 rule diet or counting macros, is it doesn't allow for the recreation of treats with approved foods. So, you can't make almond flour pancakes or coconut banana ice cream. The reason is to help you cut down on foods that are easy to overeat. If a sweet tooth hits midday, you'll have to settle for a fresh fruit lunch instead.
A helpful tip: Avoid stepping on a scale to check your body weight or perform circumference measurements during the thirty-day elimination period. Obviously, if you have specific weight loss or muscle-gaining goals, avoiding the scale might not be possible. But, remember, the elimination period's goal is more than weight loss or body composition change. It's about creating better habits, and spending too much time evaluating progress may distract from that.
Your Daily Macros & Calories on Whole30
The first step in creating a meal plan is determining your daily macros and calories. Before you can put food on a plate, it helps to know how much you need.
As simple as it sounds, everything with nutrition breaks down to calories in vs. out. To build muscle, you must consume more calories than your body requires. And for weight loss, you need to consume fewer calories than your body requires.
Everyone has specific calorie needs based on body weight, composition, and activity level. Calories needs are represented by total daily energy expenditure (TDEE).
There are many different formulas for calculating TDEE, but an easy one-step option is to multiply your body weight by 14 to 16.
For example, a moderately active 165lb person would calculate their TDEE by the following formula: 165 x 15 = 2475 TDEE.
In this example, the individual would theoretically maintain their body weight if they consistently ate 2475 calories. Once you know your TDEE, you can adjust calories up or down based on your goals.
Calories & Macros For Muscle Gain:
Building muscle requires a surplus of calories. However, contrary to popular belief, you don't have to force-feed yourself during a bulk. In fact, only adding 15-20% calories above TDEE is a great place to start.
In our example, adding 15% to 2475 would give you 370 extra calories.
165lbs x 15 = 2475 calories
2475 x 15% (370) = 2845 calories
From there, we have to distribute the macronutrients. Start with determining how much protein you need per day to build muscle, as protein is an essential nutrient for bulking and fat loss. The current literature supports eating between .7-1g of protein per pound of body weight to build and maintain muscle1.
Once you calculate protein intake, all that is left to figure out is fat and carbohydrates. Fat is an essential nutrient that regulates hormones, boosts brain function, and aids joint health. On the Whole30 diet, a good starting place for fat intake is around thirty percent of total calories. All of the remaining calories will come from carbohydrates.
Calories: 2845
Protein: 165g (1g per pound of body weight)
Fat: 95g (30% of total calories)
Carbohydrates: 330g (remaining calories)
Calories & Macros For Weight Loss:
Weight loss requires the opposite setup. Instead of adding calories to TDEE, we take them away.
One pound of body fat is roughly 3500 calories worth of stored energy. Therefore, you need a calorie deficit of 500 calories daily (500 x 7 days per week = 3500 calories) to lose one pound per week. Losing one to two pounds weekly is a good starting range.
In our example, subtracting 500 calories from the calculated TDEE would leave us with 1975 calories (2475 - 500 = 1975).
Here is how the macronutrients breakdown:
Calories: 1975
Protein: 165g (1g per pound of body weight)
Fat: 65g (30% of total calories)
Carbohydrates: 185g (remaining calories)
One thing to consider: Increasing your protein count during a cutting phase may help ensure you preserve all of your muscle mass. This means you may want to consume even more than 1g of protein per serving. If so, adjust your other macros accordingly.
Your 7-Day Whole30 Meal Planning Grocery List
Here is everything you need for your 7-day bulking and 7-day cutting meal plans.
Meat, Seafood, Eggs:
Eggs
Chicken Breast and Thighs
Chicken Sausage
Can of Tuna
Sirloin, NY Strip, Top Round
Beef Jerky
Turkey Breast
Pork Chops and Pork Loin
Ham
Salmon
White Fish
Fruits and Fruit Juice:
Apples
Pears
Bananas
Oranges
Blueberries
Orange Juice
Grape Juice
Vegetables:
Broccoli
Asparagus
Carrots
Salad Mix
Green Beans
Green Peas
Spinach
Peppers
Onions
Butternut Squash
Sweet Potatoes
Russet Potatoes
Red Potatoes
Fats:
Coconut Oil
Olive Oil
Ghee
Almonds and Almond Butter
Walnuts
Drinks:
Coffee
Almond Milk
Your 7-Day Whole30 Meal Plan For Muscle Building
Thanks to the Whole30 diet meal plan we're about to go over, you can build muscle while eating ultra-nutritious foods.
One important note: You'll randomly find snacks labeled as "intra workout snacks" in this muscle-building meal plan. These are snacks you can consume about 30 minutes into your workout. If an intra-workout snack is built into a day in which you aren't working out, simply move that snack to a different day.
Moving your intra-workout snack may skew your macro numbers for the day, but it will even out throughout the week.
Monday:
Daily nutrition breakdown: 2814 calories, 168g protein, 306g carbs, 102g fat
Breakfast:
6 whole eggsSpinach, peppers, onions1 medium apple8oz orange juiceCoffee w/ a splash of almond milk
Nutrition Info: 627 calories36g protein 60g carbs27g fat
Lunch:
6oz chicken breast12oz sweet potato1 medium orange1 cup of broccoli 1 tbsp coconut oil (14g fat)
Nutrition Info: 790 calories50g protein107g carbs18g fat
Dinner:
6oz sirloin 12oz russet potato1 tbsp of gheeLarge green saladOlive oil & vinegar dressing
Nutrition Info: 896 calories 50g protein 84g carbs 40g fat
Snack:
1 can of tuna1 medium banana1 cup of blueberries~25 almonds
Nutrition Info: 501 calories32g protein55g carbs17g fat
Tuesday:
Daily nutrition breakdown: 2792.5 calories, 167g protein, 323g carbs, 92.5g fat
Breakfast:
2 whole eggs8oz sweet potato32g almond butter1 medium apple1 cup of blueberries
Nutrition Info: 699 calories23g protein100g carbs23g fat
Lunch:
6oz turkey breastLarge green salad1 medium orangeOlive oil & vinegar dressing
Nutrition Info: 496 calories42g protein37g carbs20g fat
Dinner:
8oz chicken thighs12oz russet potato2 cups of a mix of green beans, peas, carrots1tbsp of ghee
Nutrition Info: 926 calories63g protein92g carbs34g fat
Snack:
3oz no-sugar added beef jerky 1 medium apple1 medium banana (intra-workout snack)3oz baby carrots~25 almonds
Nutrition Info: 671.5 calories39g protein94g carbs15.5g fat
Wednesday:
Daily nutrition breakdown: 2827 calories, 174g protein, 319g carbs, 95g fat
Breakfast:
4 whole eggs1 chicken sausage link2 medium bananas8oz orange juice16g almond butterCoffee w/splash of almond milk
Nutrition Info: 841 calories43g protein84g carbs37g fat
Lunch:
5oz chicken breast1 cup of broccoli12oz red potatoes1 tbsp ghee
Nutrition Info: 661 calories45g protein82g carbs17g fat
Dinner:
8oz salmon12oz sweet potato8 spears of asparagus 1/2 tbsp olive oil1 cup blueberries
Nutrition Info: 879 calories65g protein103g carbs23g fat
Snack:
1 can of tuna1 medium apple1 medium pear1 tbsp olive oil
Nutrition Info: 446 calories21g protein50g carbs18g fat
Thursday:
Daily nutrition breakdown: 2773 calories, 166g protein, 336g carbs, 85g fat
Breakfast:
2 whole eggs4 egg whites12oz red potatoes1 medium apple1 tbsp olive oil
Nutrition Info: 739 calories36g protein97g carbs23g fat
Lunch:
5oz chicken breast12oz sweet potato1 cup of green beans1 tbsp ghee
Nutrition Info: 653 calories43g protein82g carbs17g fat
Dinner:
6oz salmonLarge green salad3 tbsp olive oil & vinegar dressing1 cup blueberries
Nutrition Info: 625 calories44g protein38g carbs33g fat
Snack:
5oz top round12oz russet potato1 cup broccoli8oz grape juice (intra-workout snack)
Nutrition Info: 756 calories43g protein119g carbs12g fat
Friday:
Daily nutrition breakdown: 2891.5 calories, 167g protein, 336.5g carbs, 97.5g fat
Breakfast:
6 whole eggs12oz red potatoes1 medium appleCoffee w/ splash of almond milk
Nutrition Info: 811 calories45g protein97g carbs27g fat
Lunch:
5oz white fish12oz russet potato1 cup of broccoli1 tbsp coconut oil
Nutrition Info: 653 calories43g protein82g carbs17g fat
Dinner:
6oz pork chop8oz butternut squash Large green salad1/2 medium orange2 tbsp olive oil & vinegar dressing
Nutrition Info: 760 calories44g protein60.5g carbs38g fat
Snack:
3oz no-sugar added beef jerky8oz orange juice1 cup blueberries1 medium banana (intra-workout snack)~25 almonds
Nutrition Info: 667.5 calories35g protein97g carbs15.5g fat
Saturday:
Daily nutrition breakdown: 2845.5 calories, 174g protein, 336g carbs, 89.5g fat
Breakfast:
2 whole eggs4oz ham8oz red potatoes8oz orange juice
Nutrition Info: 558 calories42g protein75g carbs10g fat
Lunch:
5oz turkey breast12oz sweet potato1 cup of broccoli1 tbsp coconut oil
Nutrition Info: 622 calories44g protein82g carbs17g fat
Dinner:
6oz New York strip12oz russet potato1 cup broccoli1/2 tbsp ghee
Nutrition Info: 945 calories53g protein82g carbs45g fat
Snack:
3oz no-sugar added beef jerky1 medium apple1 cup blueberries1 medium banana (intra-workout snack)2 tbsp almond butter
Nutrition Info: 685.5 calories35g protein97g carbs17.5g fat
Sunday:
Daily nutrition breakdown: 2763.5 calories, 157g protein, 337g carbs, 87.5g fat
Breakfast:
6 egg whites8oz red potatoes1tbsp olive oil1 medium banana8oz orange juice32g almond butter
Nutrition Info: 812 calories37g protein103g carbs24g fat
Lunch:
5oz chicken breast12oz sweet potato1 cup of broccoli1 tbsp coconut oil
Nutrition Info: 688 calories34g protein84g carbs24g fat
Dinner:
6oz pork loin12oz russet potatoLarge green salad2 tbsp olive oil & vinegar dressing
Nutrition Info: 739 calories44g protein89g carbs23g fat
Snack:
3oz no sugar added beef jerky1 medium orange1 cup blueberries1oz walnuts
Nutrition Info: 575.5 calories32g protein68g carbs19.5g fat
Your 7-Day Whole30 Meal Plan For Cutting
Trying to follow a cutting plan while following the 7 day Whole30 diet? This plan, packed with healthy Whole 30-approved foods, will get you started!
Monday:
Daily nutrition breakdown: 2027 calories, 169g protein, 187g carbs, 67g fat
Breakfast:
2 whole eggs4 egg whitesSpinach, peppers, onions1 medium appleCoffee w/ splash of almond milk
Nutrition Info: 333 calories28g protein 35g carbs9g fat
Lunch:
6oz chicken breast
8oz sweet potato1 cup of broccoli 1/2 tbsp coconut oil
Nutrition Info: 523 calories48g protein58g carbs11g fat
Dinner:
8oz sirloin
8oz russet potatoLarge green saladOlive oil & vinegar dressing
Nutrition Info: 758 calories 62g protein 60g carbs 30g fat
Snack:
1 can of tuna1 medium banana~25 almonds
Nutrition Info: 413 calories31g protein34g carbs17g fat
Tuesday:
Daily nutrition breakdown: 2020.5 calories, 170g protein, 190g carbs, 64.5g fat
Breakfast:
2 whole eggs2 egg whites8oz sweet potato32g almond butter
Nutrition Info: 577 calories34g protein54g carbs25g fat
Lunch:
6oz turkey breast
Large green salad1 medium orangeOlive oil & vinegar dressing
Nutrition Info: 496 calories42g protein37g carbs20g fat
Dinner:
8oz chicken breast8oz russet potato1 cup of a mix of green beans, peas, carrots
Nutrition Info: 492 calories56g protein58g carbs4g fat
Snack:
3oz no-sugar added beef jerky 3oz baby carrots~25 almonds
Nutrition Info: 455.5 calories38g protein41g carbs15.5g fat
Wednesday:
Daily nutrition breakdown: 1968 calories, 163g protein, 185g carbs, 64g fat
Breakfast:
2 whole eggs2 egg whites1 chicken sausage link1 medium banana1/2 cup blueberriesCoffee w/splash of almond milk
Nutrition Info: 466 calories32g protein44g carbs18g fat
Lunch:
6oz chicken breast1 cup of broccoli8oz red potatoes1 tbsp ghee
Nutrition Info: 595 calories48g protein58g carbs19g fat
Dinner:
8oz salmon
8oz sweet potato8 spears of asparagus
Nutrition Info: 624 calories63g protein58g carbs16g fat
Snack:
1 can of tuna1 medium apple1/2 tbsp olive oil
Nutrition Info: 283 calories21g protein25g carbs11g fat
Thursday:
Daily nutrition breakdown: 1937 calories, 157g protein, 190g carbs, 61g fat
Breakfast:
2 whole eggs4 egg whites8oz red potatoes1 medium apple
Nutrition Info: 477 calories26g protein73g carbs9g fat
Lunch:
5oz chicken breast6oz sweet potato1 cup of green beans1/2 tbsp ghee
Nutrition Info: 434 calories40g protein46g carbs10g fat
Dinner:
6oz salmonLarge green salad2 tbsp olive oil & vinegar dressing1 cup blueberries
Nutrition Info: 558 calories43g protein38g carbs26g fat
Snack:
6oz top round8oz russet potato1 cup broccoli
Nutrition Info: 568 calories48g protein58g carbs16g fat
Friday:
Daily nutrition breakdown: 1966.5 calories, 163g protein, 188g carbs, 62.5g fat
Breakfast:
6 whole eggs8oz red potatoesCoffee w/ splash of almond milk
Nutrition Info: 603 calories42g protein48g carbs27g fat
Lunch:
5oz white fish8oz russet potato1 cup of broccoli
Nutrition Info: 414 calories41g protein58g carbs2g fat
Dinner:
6oz pork loin
8oz butternut squash Large green salad2 tbsp olive oil & vinegar dressing
Nutrition Info: 498 calories46g protein38g carbs18g fat
Snack:
3oz no-sugar added beef jerky
1 cup blueberries~25 almonds
Nutrition Info: 451.5 calories34g protein44g carbs15.5g fat
Saturday:
Daily nutrition breakdown: 1960.5 calories, 167g protein, 187g carbs, 60.5g fat
Breakfast:
2 whole eggs4oz ham8oz red potatoes
Nutrition Info: 458 calories42g protein50g carbs10g fat
Lunch:
5oz turkey breast8oz sweet potato1 cup of broccoli1 tbsp coconut oil
Nutrition Info: 518 calories42g protein58g carbs17g fat
Dinner:
7oz sirloin1 cup broccoli
Nutrition Info: 408 calories49g protein10g carbs16g fat
Snack:
3oz no-sugar added beef jerky1 medium apple1 cup blueberries2 tbsp almond butter
Nutrition Info: 569.5 calories34g protein69g carbs17.5g fat
Sunday:
Daily nutrition breakdown: 1878.5 calories, 158g protein, 180g carbs, 58.5g fat
Breakfast:
6 egg whites6oz red potatoes1 medium banana32g almond butter
Nutrition Info: 556 calories37g protein66g carbs16g fat
Lunch:
6oz chicken breast
8oz sweet potato1 cup of broccoli
Nutrition Info: 451 calories48g protein58g carbs3g fat
Dinner:
6oz pork loinLarge green salad2 tbsp olive oil & vinegar dressing
Nutrition Info: 396 calories42g protein12g carbs20g fat
Snack:
3oz no sugar added beef jerky
1 medium orange1oz walnuts
Nutrition Info: 487.5 calories31g protein47g carbs19.5g fat
What To Do After Following These 7-Day Whole30 Meal Plans
After following the 7-day meal plan for bulking or cutting, you should have a good sense of how to follow this diet. You can continue following the meal plan as written or play around with different food options. An example of this is taking our suggested can of tuna salad to eat as a snack and turning it into a meal, like a tuna salad packed with veggies and topped with olive oil, for week two.
In addition, if you are just following Whole30 to identify food sensitivities but don't have weight loss or weight gain goals, you can use of the meal plans we discussed above and just not track or worry about your portion sizes.
Remember, as long as you stick to the approved foods, you can have an endless amount of meals. Take advantage of the Whole30 recipes online and in the books for even more options.
Alternatively, if you're just not big on spending time researching and prepping Whole30 meals, consider a food delivery service, like Trifecta Meals, which offers a Whole30 meal plan option.
What Should You Do After 30 Days on Whole30?
After the initial thirty days, begin the re-introduction phase. Start by adding in legumes. A great option is black beans or peanut butter. Eat those foods for a few days and see how your body feels. If all goes well, try some non-gluten-containing grains. A bowl of oatmeal at breakfast or some rice at lunch would work.
Next, throw in some dairy. A snack of Greek yogurt or even a protein shake would suffice. The key is to be patient. After introducing food, allow a few days to pass so you can see how it makes you feel. The last steps are gluten-containing grains, added sugar, and alcohol.
The Whole30 diet is not meant to be a forever diet. Of course, you can follow the Whole30 principles for life, but adhering to the rules strictly gets stressful. Besides, it is a good idea to treat yourself every once in a while. After the re-introduction period, use what you learned from the experience and allow it to shape your eating in the future.
Once you know which foods make you feel good, along with those that don't, you may find it easier to settle on a life-long eating diet. For example, if you find that veggie protein sources make you feel best, a vegan bodybuilding diet may be the perfect meal plan for you to follow long term.
FAQs
Let's take a look at some frequently asked Whole30 questions and their answers.
Do you lose weight on Whole30?
Yes, you can lose weight on Whole30. However, Whole30 is not primarily a weight-loss diet. The goal is to help you create better eating habits, identify food sensitivities, and restore a healthy relationship with food.
What is the Whole30 meal plan?
The Whole30 meal plan is a diet based on the Whole30 dietary principles. Every meal fits the requirements of the first thirty days of the Whole30 elimination phase.
Are bananas allowed on Whole30?
Yes, bananas and all other fruit is allowed on Whole30.
What are the do's and don'ts of Whole30?
During the first thirty days of Whole30, eat real food. You can have all the meat, seafood, eggs, fruits, and vegetables you want. However, don't eat processed foods, grains, legumes, dairy, added sugar, alcohol, or "healthy" baked goods.
What do you do after the first 30 days of Whole30?
After the first thirty days of Whole30, begin the re-introduction phase. Slowly add foods to your diet during this period to determine how your body handles them.
Author: Kyle Hunt, Hunt Fitness
Interested in trying Whole30 without the hassle of grocery shopping, recipe research, and food prep? Check out our article on Trifecta Meals, which features a Whole30 meal plan option. You'll get all of the Whole30 benefits with minimal time spent in the kitchen!
References:
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2017). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
Picking a diet can sometimes feel downright impossible. There are options for any goal, from weight loss to muscle building, along with those designed to cure specific ailments or address potential food sensitivities.
There are so many potential choices that it's likely you've come to a point somewhere in your dieting journey where you're so unsure of which one to pick that you're close to not following one at all.
But before you give up on eating healthier altogether, there's a great option that can help you hit your goals while eating nutrient-dense foods and identifying any food sensitives you may have. The diet we're talking about? Whole30.
Whole30 is an extreme thirty-day elimination diet to help you reset your dietary choices. During the first thirty days, you eliminate all processed junk, added sugar, alcohol, and more. If it seems restrictive, it is. However, you can reintroduce foods once the first thirty days are over.
One of the perks of this diet is that even during the elimination phase, you can eat as much as you want. No need to weigh and measure your meals or yourself, unless you have weight loss or muscle-building goals you're trying to track. Ideally, just eat the approved foods for thirty days and see how things go.
If this sound like a compelling diet, read on as we're about to discuss it in detail, along with a 7-day meal plan to support fat loss and muscle-building goals.
Table of Contents:
What is the Whole30 Meal Plan?
Whole30 was created by Melissa Urban in 2009 as a life-changing dietary experiment. The program is laid out in two phases. The first phase consists of a thirty-day nutritional reset, involving thirty days of elimination. You cut out legumes, grains, dairy, added sugar, alcohol, and all other junk for the first month, focusing on eating unprocessed whole foods. The menu will contain meat, eggs, seafood, fruits, vegetables, and natural fats.
The first thirty days are challenging, as lifters will have to temporarily part ways with their favorite protein powders, but the challenge and disciple required are part of why the Whole30 program is beneficial. Plus, there is no shortage of delicious recipes and meal plan ideas available, including the ones we've got in this article. For more inspiration, you can also grab one of the many books produced by the Whole30 team for more breakfast, lunch, and dinner recipes and meal plans.
Once the first thirty days are over, you begin the re-introduction phase, which lasts ten or more days. The idea is after you eliminate the specified foods for thirty days, you slowly bring food groups back to see how your body responds.
Reintroduce legumes first, followed by non-gluten-containing grains such as corn, rice, and oats. Next, try dairy products, and if all goes well, move on to gluten-containing grains like wheat. Last, you can have sugar, sweeteners, and alcohol.
Why Bodybuilders May Want to Try the Whole30 Meal Plan
On the surface, the Whole30 diet may not seem bodybuilding friendly, but there are a few reasons why lifters should give it a try.
1. It improves How You Feel:
It's possible to have a food allergy or sensitivity to something you regularly eat, yet because our diets are typically so diverse, it is hard to identify the culprit without eliminating multiple foods. During the first thirty-day elimination period, you may find improved digestion, more energy to tackle your workout split, and resolved skin issues, among other things.
After the re-introduction phase, you'll know what foods to keep in your everyday diet and which ones to eat sparingly, so you can continue feeling great.
2. Whole30 Supports Fat Loss:
Although Whole30 is not explicitly designed to be a weight loss diet, many people lose fat while following Whole30 principles. Reducing processed carbohydrates and adding more fruits and vegetables is a great way to lower calories and increase satiety.
3. Whole30 Includes More Nutrient-Dense Foods:
Following the Whole30 approach leads to more nutrient-dense foods. Many common bodybuilding foods are lower in vitamins and minerals, compared to options following Whole30. For example, if most carbohydrates come from rice and bread, replacing them with potatoes, sweet potatoes, and fruit will significantly increase the micronutrient profile of your diet.
And once you have some great meal and recipe ideas, it's very likely that you'll find eating this way isn't as restrictive as it first seems.
4. It Incorporates More Whole Food Protein Sources:
The last point may sound like blasphemy, but bodybuilders may benefit from relying on something other than protein powder and bars to hit their protein goals. Yes, protein powder makes consuming a lot of protein very convenient. However, for the majority of bodybuilders, it's likely been years since they went even a day without consuming protein supplements.
Look, there is nothing wrong with having a protein shake. But, you may find that thirty days of whole protein sources leads to better satiety, less snacking between meals, and improved digestion.
What Can You Eat on the Whole30 Meal Plan?
Since the Whole30 meal plan is an elimination diet, the food options are semi-limited. The foods allowed are similar to what you would find on a Paleo diet. To learn more about the Paleo diet, including a comprehensive list of what you can and can't eat on it, check out our article comparing keto vs paleo.
The premise of the Whole30 diet is to eat unprocessed whole foods. Meat, seafood, eggs, fruits, vegetables, potatoes (sweet and white), and natural fats are allowed. If you enjoy your morning jolt of caffeine, don't worry! Coffee and tea are both permitted.
The Whole30 approach is all about creating healthy eating habits. It's not a low-carb or low-fat diet. You don't have to track calories or weigh or measure food as long as you eat within the approved guidelines.
What Should You Avoid Eating on the Whole30 Meal Plan?
The short answer is that if food is not whole or unprocessed, it needs to be avoided on the Whole30 diet. This means for the first thirty days of the program, don't eat anything with added sugar or artificial sweeteners or alcohol in any capacity. In addition, grains, legumes, or dairy must also be avoided.
However, there are a few exceptions.
For dairy products, you can have ghee or clarified butter. You can also have no-sugar-added fruit juice, even though it will still be relatively high in natural sugars. Although green beans and peas are technically legumes, both are allowed.
Miscellaneous things like vinegar, coconut aminos, herbs, spices, and seasonings are also allowed.
One area where the Whole30 diet differs from similar diets, like, for example, the 80 20 rule diet or counting macros, is it doesn't allow for the recreation of treats with approved foods. So, you can't make almond flour pancakes or coconut banana ice cream. The reason is to help you cut down on foods that are easy to overeat. If a sweet tooth hits midday, you'll have to settle for a fresh fruit lunch instead.
A helpful tip: Avoid stepping on a scale to check your body weight or perform circumference measurements during the thirty-day elimination period. Obviously, if you have specific weight loss or muscle-gaining goals, avoiding the scale might not be possible. But, remember, the elimination period's goal is more than weight loss or body composition change. It's about creating better habits, and spending too much time evaluating progress may distract from that.
Your Daily Macros & Calories on Whole30
The first step in creating a meal plan is determining your daily macros and calories. Before you can put food on a plate, it helps to know how much you need.
As simple as it sounds, everything with nutrition breaks down to calories in vs. out. To build muscle, you must consume more calories than your body requires. And for weight loss, you need to consume fewer calories than your body requires.
Everyone has specific calorie needs based on body weight, composition, and activity level. Calories needs are represented by total daily energy expenditure (TDEE).
There are many different formulas for calculating TDEE, but an easy one-step option is to multiply your body weight by 14 to 16.
For example, a moderately active 165lb person would calculate their TDEE by the following formula: 165 x 15 = 2475 TDEE.
In this example, the individual would theoretically maintain their body weight if they consistently ate 2475 calories. Once you know your TDEE, you can adjust calories up or down based on your goals.
Calories & Macros For Muscle Gain:
Building muscle requires a surplus of calories. However, contrary to popular belief, you don't have to force-feed yourself during a bulk. In fact, only adding 15-20% calories above TDEE is a great place to start.
In our example, adding 15% to 2475 would give you 370 extra calories.
From there, we have to distribute the macronutrients. Start with determining how much protein you need per day to build muscle, as protein is an essential nutrient for bulking and fat loss. The current literature supports eating between .7-1g of protein per pound of body weight to build and maintain muscle1.
Once you calculate protein intake, all that is left to figure out is fat and carbohydrates. Fat is an essential nutrient that regulates hormones, boosts brain function, and aids joint health. On the Whole30 diet, a good starting place for fat intake is around thirty percent of total calories. All of the remaining calories will come from carbohydrates.
Calories & Macros For Weight Loss:
Weight loss requires the opposite setup. Instead of adding calories to TDEE, we take them away.
One pound of body fat is roughly 3500 calories worth of stored energy. Therefore, you need a calorie deficit of 500 calories daily (500 x 7 days per week = 3500 calories) to lose one pound per week. Losing one to two pounds weekly is a good starting range.
In our example, subtracting 500 calories from the calculated TDEE would leave us with 1975 calories (2475 - 500 = 1975).
Here is how the macronutrients breakdown:
One thing to consider: Increasing your protein count during a cutting phase may help ensure you preserve all of your muscle mass. This means you may want to consume even more than 1g of protein per serving. If so, adjust your other macros accordingly.
Your 7-Day Whole30 Meal Planning Grocery List
Here is everything you need for your 7-day bulking and 7-day cutting meal plans.
Meat, Seafood, Eggs:
Fruits and Fruit Juice:
Vegetables:
Fats:
Drinks:
Your 7-Day Whole30 Meal Plan For Muscle Building
Thanks to the Whole30 diet meal plan we're about to go over, you can build muscle while eating ultra-nutritious foods.
One important note: You'll randomly find snacks labeled as "intra workout snacks" in this muscle-building meal plan. These are snacks you can consume about 30 minutes into your workout. If an intra-workout snack is built into a day in which you aren't working out, simply move that snack to a different day.
Moving your intra-workout snack may skew your macro numbers for the day, but it will even out throughout the week.
Monday:
Daily nutrition breakdown: 2814 calories, 168g protein, 306g carbs, 102g fat
Breakfast:
6 whole eggs
Spinach, peppers, onions
1 medium apple
8oz orange juice
Coffee w/ a splash of almond milk
Nutrition Info:
627 calories
36g protein
60g carbs
27g fat
Lunch:
6oz chicken breast
12oz sweet potato
1 medium orange
1 cup of broccoli
1 tbsp coconut oil (14g fat)
Nutrition Info:
790 calories
50g protein
107g carbs
18g fat
Dinner:
6oz sirloin
12oz russet potato
1 tbsp of ghee
Large green salad
Olive oil & vinegar dressing
Nutrition Info:
896 calories
50g protein
84g carbs
40g fat
Snack:
1 can of tuna
1 medium banana
1 cup of blueberries
~25 almonds
Nutrition Info:
501 calories
32g protein
55g carbs
17g fat
Tuesday:
Daily nutrition breakdown: 2792.5 calories, 167g protein, 323g carbs, 92.5g fat
Breakfast:
2 whole eggs
8oz sweet potato
32g almond butter
1 medium apple
1 cup of blueberries
Nutrition Info:
699 calories
23g protein
100g carbs
23g fat
Lunch:
6oz turkey breast
Large green salad
1 medium orange
Olive oil & vinegar dressing
Nutrition Info:
496 calories
42g protein
37g carbs
20g fat
Dinner:
8oz chicken thighs
12oz russet potato
2 cups of a mix of green beans, peas, carrots
1tbsp of ghee
Nutrition Info:
926 calories
63g protein
92g carbs
34g fat
Snack:
3oz no-sugar added beef jerky
1 medium apple
1 medium banana (intra-workout snack)
3oz baby carrots
~25 almonds
Nutrition Info:
671.5 calories
39g protein
94g carbs
15.5g fat
Wednesday:
Daily nutrition breakdown: 2827 calories, 174g protein, 319g carbs, 95g fat
Breakfast:
4 whole eggs
1 chicken sausage link
2 medium bananas
8oz orange juice
16g almond butter
Coffee w/splash of almond milk
Nutrition Info:
841 calories
43g protein
84g carbs
37g fat
Lunch:
5oz chicken breast
1 cup of broccoli
12oz red potatoes
1 tbsp ghee
Nutrition Info:
661 calories
45g protein
82g carbs
17g fat
Dinner:
8oz salmon
12oz sweet potato
8 spears of asparagus
1/2 tbsp olive oil
1 cup blueberries
Nutrition Info:
879 calories
65g protein
103g carbs
23g fat
Snack:
1 can of tuna
1 medium apple
1 medium pear
1 tbsp olive oil
Nutrition Info:
446 calories
21g protein
50g carbs
18g fat
Thursday:
Daily nutrition breakdown: 2773 calories, 166g protein, 336g carbs, 85g fat
Breakfast:
2 whole eggs
4 egg whites
12oz red potatoes
1 medium apple
1 tbsp olive oil
Nutrition Info:
739 calories
36g protein
97g carbs
23g fat
Lunch:
5oz chicken breast
12oz sweet potato
1 cup of green beans
1 tbsp ghee
Nutrition Info:
653 calories
43g protein
82g carbs
17g fat
Dinner:
6oz salmon
Large green salad
3 tbsp olive oil & vinegar dressing
1 cup blueberries
Nutrition Info:
625 calories
44g protein
38g carbs
33g fat
Snack:
5oz top round
12oz russet potato
1 cup broccoli
8oz grape juice (intra-workout snack)
Nutrition Info:
756 calories
43g protein
119g carbs
12g fat
Friday:
Daily nutrition breakdown: 2891.5 calories, 167g protein, 336.5g carbs, 97.5g fat
Breakfast:
6 whole eggs
12oz red potatoes
1 medium apple
Coffee w/ splash of almond milk
Nutrition Info:
811 calories
45g protein
97g carbs
27g fat
Lunch:
5oz white fish
12oz russet potato
1 cup of broccoli
1 tbsp coconut oil
Nutrition Info:
653 calories
43g protein
82g carbs
17g fat
Dinner:
6oz pork chop
8oz butternut squash
Large green salad
1/2 medium orange
2 tbsp olive oil & vinegar dressing
Nutrition Info:
760 calories
44g protein
60.5g carbs
38g fat
Snack:
3oz no-sugar added beef jerky
8oz orange juice
1 cup blueberries
1 medium banana (intra-workout snack)
~25 almonds
Nutrition Info:
667.5 calories
35g protein
97g carbs
15.5g fat
Saturday:
Daily nutrition breakdown: 2845.5 calories, 174g protein, 336g carbs, 89.5g fat
Breakfast:
2 whole eggs
4oz ham
8oz red potatoes
8oz orange juice
Nutrition Info:
558 calories
42g protein
75g carbs
10g fat
Lunch:
5oz turkey breast
12oz sweet potato
1 cup of broccoli
1 tbsp coconut oil
Nutrition Info:
622 calories
44g protein
82g carbs
17g fat
Dinner:
6oz New York strip
12oz russet potato
1 cup broccoli
1/2 tbsp ghee
Nutrition Info:
945 calories
53g protein
82g carbs
45g fat
Snack:
3oz no-sugar added beef jerky
1 medium apple
1 cup blueberries
1 medium banana (intra-workout snack)
2 tbsp almond butter
Nutrition Info:
685.5 calories
35g protein
97g carbs
17.5g fat
Sunday:
Daily nutrition breakdown: 2763.5 calories, 157g protein, 337g carbs, 87.5g fat
Breakfast:
6 egg whites
8oz red potatoes
1tbsp olive oil
1 medium banana
8oz orange juice
32g almond butter
Nutrition Info:
812 calories
37g protein
103g carbs
24g fat
Lunch:
5oz chicken breast
12oz sweet potato
1 cup of broccoli
1 tbsp coconut oil
Nutrition Info:
688 calories
34g protein
84g carbs
24g fat
Dinner:
6oz pork loin
12oz russet potato
Large green salad
2 tbsp olive oil & vinegar dressing
Nutrition Info:
739 calories
44g protein
89g carbs
23g fat
Snack:
3oz no sugar added beef jerky
1 medium orange
1 cup blueberries
1oz walnuts
Nutrition Info:
575.5 calories
32g protein
68g carbs
19.5g fat
Your 7-Day Whole30 Meal Plan For Cutting
Trying to follow a cutting plan while following the 7 day Whole30 diet? This plan, packed with healthy Whole 30-approved foods, will get you started!
Monday:
Daily nutrition breakdown: 2027 calories, 169g protein, 187g carbs, 67g fat
Breakfast:
2 whole eggs
4 egg whites
Spinach, peppers, onions
1 medium apple
Coffee w/ splash of almond milk
Nutrition Info:
333 calories
28g protein
35g carbs
9g fat
Lunch:
6oz chicken breast
8oz sweet potato
1 cup of broccoli
1/2 tbsp coconut oil
Nutrition Info:
523 calories
48g protein
58g carbs
11g fat
Dinner:
8oz sirloin
8oz russet potato
Large green salad
Olive oil & vinegar dressing
Nutrition Info:
758 calories
62g protein
60g carbs
30g fat
Snack:
1 can of tuna
1 medium banana
~25 almonds
Nutrition Info:
413 calories
31g protein
34g carbs
17g fat
Tuesday:
Daily nutrition breakdown: 2020.5 calories, 170g protein, 190g carbs, 64.5g fat
Breakfast:
2 whole eggs
2 egg whites
8oz sweet potato
32g almond butter
Nutrition Info:
577 calories
34g protein
54g carbs
25g fat
Lunch:
6oz turkey breast
Large green salad
1 medium orange
Olive oil & vinegar dressing
Nutrition Info:
496 calories
42g protein
37g carbs
20g fat
Dinner:
8oz chicken breast
8oz russet potato
1 cup of a mix of green beans, peas, carrots
Nutrition Info:
492 calories
56g protein
58g carbs
4g fat
Snack:
3oz no-sugar added beef jerky
3oz baby carrots
~25 almonds
Nutrition Info:
455.5 calories
38g protein
41g carbs
15.5g fat
Wednesday:
Daily nutrition breakdown: 1968 calories, 163g protein, 185g carbs, 64g fat
Breakfast:
2 whole eggs
2 egg whites
1 chicken sausage link
1 medium banana
1/2 cup blueberries
Coffee w/splash of almond milk
Nutrition Info:
466 calories
32g protein
44g carbs
18g fat
Lunch:
6oz chicken breast
1 cup of broccoli
8oz red potatoes
1 tbsp ghee
Nutrition Info:
595 calories
48g protein
58g carbs
19g fat
Dinner:
8oz salmon
8oz sweet potato
8 spears of asparagus
Nutrition Info:
624 calories
63g protein
58g carbs
16g fat
Snack:
1 can of tuna
1 medium apple
1/2 tbsp olive oil
Nutrition Info:
283 calories
21g protein
25g carbs
11g fat
Thursday:
Daily nutrition breakdown: 1937 calories, 157g protein, 190g carbs, 61g fat
Breakfast:
2 whole eggs
4 egg whites
8oz red potatoes
1 medium apple
Nutrition Info:
477 calories
26g protein
73g carbs
9g fat
Lunch:
5oz chicken breast
6oz sweet potato
1 cup of green beans
1/2 tbsp ghee
Nutrition Info:
434 calories
40g protein
46g carbs
10g fat
Dinner:
6oz salmon
Large green salad
2 tbsp olive oil & vinegar dressing
1 cup blueberries
Nutrition Info:
558 calories
43g protein
38g carbs
26g fat
Snack:
6oz top round
8oz russet potato
1 cup broccoli
Nutrition Info:
568 calories
48g protein
58g carbs
16g fat
Friday:
Daily nutrition breakdown: 1966.5 calories, 163g protein, 188g carbs, 62.5g fat
Breakfast:
6 whole eggs
8oz red potatoes
Coffee w/ splash of almond milk
Nutrition Info:
603 calories
42g protein
48g carbs
27g fat
Lunch:
5oz white fish
8oz russet potato
1 cup of broccoli
Nutrition Info:
414 calories
41g protein
58g carbs
2g fat
Dinner:
6oz pork loin
8oz butternut squash
Large green salad
2 tbsp olive oil & vinegar dressing
Nutrition Info:
498 calories
46g protein
38g carbs
18g fat
Snack:
3oz no-sugar added beef jerky
1 cup blueberries
~25 almonds
Nutrition Info:
451.5 calories
34g protein
44g carbs
15.5g fat
Saturday:
Daily nutrition breakdown: 1960.5 calories, 167g protein, 187g carbs, 60.5g fat
Breakfast:
2 whole eggs
4oz ham
8oz red potatoes
Nutrition Info:
458 calories
42g protein
50g carbs
10g fat
Lunch:
5oz turkey breast
8oz sweet potato
1 cup of broccoli
1 tbsp coconut oil
Nutrition Info:
518 calories
42g protein
58g carbs
17g fat
Dinner:
7oz sirloin
1 cup broccoli
Nutrition Info:
408 calories
49g protein
10g carbs
16g fat
Snack:
3oz no-sugar added beef jerky
1 medium apple
1 cup blueberries
2 tbsp almond butter
Nutrition Info:
569.5 calories
34g protein
69g carbs
17.5g fat
Sunday:
Daily nutrition breakdown: 1878.5 calories, 158g protein, 180g carbs, 58.5g fat
Breakfast:
6 egg whites
6oz red potatoes
1 medium banana
32g almond butter
Nutrition Info:
556 calories
37g protein
66g carbs
16g fat
Lunch:
6oz chicken breast
8oz sweet potato
1 cup of broccoli
Nutrition Info:
451 calories
48g protein
58g carbs
3g fat
Dinner:
6oz pork loin
Large green salad
2 tbsp olive oil & vinegar dressing
Nutrition Info:
396 calories
42g protein
12g carbs
20g fat
Snack:
3oz no sugar added beef jerky
1 medium orange
1oz walnuts
Nutrition Info:
487.5 calories
31g protein
47g carbs
19.5g fat
What To Do After Following These 7-Day Whole30 Meal Plans
After following the 7-day meal plan for bulking or cutting, you should have a good sense of how to follow this diet. You can continue following the meal plan as written or play around with different food options. An example of this is taking our suggested can of tuna salad to eat as a snack and turning it into a meal, like a tuna salad packed with veggies and topped with olive oil, for week two.
In addition, if you are just following Whole30 to identify food sensitivities but don't have weight loss or weight gain goals, you can use of the meal plans we discussed above and just not track or worry about your portion sizes.
Remember, as long as you stick to the approved foods, you can have an endless amount of meals. Take advantage of the Whole30 recipes online and in the books for even more options.
Alternatively, if you're just not big on spending time researching and prepping Whole30 meals, consider a food delivery service, like Trifecta Meals, which offers a Whole30 meal plan option.
What Should You Do After 30 Days on Whole30?
After the initial thirty days, begin the re-introduction phase. Start by adding in legumes. A great option is black beans or peanut butter. Eat those foods for a few days and see how your body feels. If all goes well, try some non-gluten-containing grains. A bowl of oatmeal at breakfast or some rice at lunch would work.
Next, throw in some dairy. A snack of Greek yogurt or even a protein shake would suffice. The key is to be patient. After introducing food, allow a few days to pass so you can see how it makes you feel. The last steps are gluten-containing grains, added sugar, and alcohol.
The Whole30 diet is not meant to be a forever diet. Of course, you can follow the Whole30 principles for life, but adhering to the rules strictly gets stressful. Besides, it is a good idea to treat yourself every once in a while. After the re-introduction period, use what you learned from the experience and allow it to shape your eating in the future.
Once you know which foods make you feel good, along with those that don't, you may find it easier to settle on a life-long eating diet. For example, if you find that veggie protein sources make you feel best, a vegan bodybuilding diet may be the perfect meal plan for you to follow long term.
FAQs
Let's take a look at some frequently asked Whole30 questions and their answers.
Do you lose weight on Whole30?
Yes, you can lose weight on Whole30. However, Whole30 is not primarily a weight-loss diet. The goal is to help you create better eating habits, identify food sensitivities, and restore a healthy relationship with food.
What is the Whole30 meal plan?
The Whole30 meal plan is a diet based on the Whole30 dietary principles. Every meal fits the requirements of the first thirty days of the Whole30 elimination phase.
Are bananas allowed on Whole30?
Yes, bananas and all other fruit is allowed on Whole30.
What are the do's and don'ts of Whole30?
During the first thirty days of Whole30, eat real food. You can have all the meat, seafood, eggs, fruits, and vegetables you want. However, don't eat processed foods, grains, legumes, dairy, added sugar, alcohol, or "healthy" baked goods.
What do you do after the first 30 days of Whole30?
After the first thirty days of Whole30, begin the re-introduction phase. Slowly add foods to your diet during this period to determine how your body handles them.
Author: Kyle Hunt, Hunt Fitness
Interested in trying Whole30 without the hassle of grocery shopping, recipe research, and food prep? Check out our article on Trifecta Meals, which features a Whole30 meal plan option. You'll get all of the Whole30 benefits with minimal time spent in the kitchen!
References:
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2017). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
Click here to view the article.
There are so many potential choices that it's likely you've come to a point somewhere in your dieting journey where you're so unsure of which one to pick that you're close to not following one at all.
But before you give up on eating healthier altogether, there's a great option that can help you hit your goals while eating nutrient-dense foods and identifying any food sensitives you may have. The diet we're talking about? Whole30.
Whole30 is an extreme thirty-day elimination diet to help you reset your dietary choices. During the first thirty days, you eliminate all processed junk, added sugar, alcohol, and more. If it seems restrictive, it is. However, you can reintroduce foods once the first thirty days are over.
One of the perks of this diet is that even during the elimination phase, you can eat as much as you want. No need to weigh and measure your meals or yourself, unless you have weight loss or muscle-building goals you're trying to track. Ideally, just eat the approved foods for thirty days and see how things go.
If this sound like a compelling diet, read on as we're about to discuss it in detail, along with a 7-day meal plan to support fat loss and muscle-building goals.
Table of Contents:
What Is The Whole30 Meal Plan?
Why Bodybuilders May Want To Try the Whole30 Meal Plan
What Can You Eat On The Whole30 Meal Plan?
What Should You Avoid Eating On The Whole30 Meal Plan?
Your Daily Macros & Calories
Your 7-Day Whole30 Grocery List
7-Day Whole30 Meal Plan For Muscle Building
7-Day Whole30 Meal Plan For Cutting
What To Do After Whole30
FAQs
What is the Whole30 Meal Plan?
Whole30 was created by Melissa Urban in 2009 as a life-changing dietary experiment. The program is laid out in two phases. The first phase consists of a thirty-day nutritional reset, involving thirty days of elimination. You cut out legumes, grains, dairy, added sugar, alcohol, and all other junk for the first month, focusing on eating unprocessed whole foods. The menu will contain meat, eggs, seafood, fruits, vegetables, and natural fats.
The first thirty days are challenging, as lifters will have to temporarily part ways with their favorite protein powders, but the challenge and disciple required are part of why the Whole30 program is beneficial. Plus, there is no shortage of delicious recipes and meal plan ideas available, including the ones we've got in this article. For more inspiration, you can also grab one of the many books produced by the Whole30 team for more breakfast, lunch, and dinner recipes and meal plans.
Once the first thirty days are over, you begin the re-introduction phase, which lasts ten or more days. The idea is after you eliminate the specified foods for thirty days, you slowly bring food groups back to see how your body responds.
Reintroduce legumes first, followed by non-gluten-containing grains such as corn, rice, and oats. Next, try dairy products, and if all goes well, move on to gluten-containing grains like wheat. Last, you can have sugar, sweeteners, and alcohol.
Why Bodybuilders May Want to Try the Whole30 Meal Plan
On the surface, the Whole30 diet may not seem bodybuilding friendly, but there are a few reasons why lifters should give it a try.
1. It improves How You Feel:
It's possible to have a food allergy or sensitivity to something you regularly eat, yet because our diets are typically so diverse, it is hard to identify the culprit without eliminating multiple foods. During the first thirty-day elimination period, you may find improved digestion, more energy to tackle your workout split, and resolved skin issues, among other things.
After the re-introduction phase, you'll know what foods to keep in your everyday diet and which ones to eat sparingly, so you can continue feeling great.
2. Whole30 Supports Fat Loss:
Although Whole30 is not explicitly designed to be a weight loss diet, many people lose fat while following Whole30 principles. Reducing processed carbohydrates and adding more fruits and vegetables is a great way to lower calories and increase satiety.
3. Whole30 Includes More Nutrient-Dense Foods:
Following the Whole30 approach leads to more nutrient-dense foods. Many common bodybuilding foods are lower in vitamins and minerals, compared to options following Whole30. For example, if most carbohydrates come from rice and bread, replacing them with potatoes, sweet potatoes, and fruit will significantly increase the micronutrient profile of your diet.
And once you have some great meal and recipe ideas, it's very likely that you'll find eating this way isn't as restrictive as it first seems.
4. It Incorporates More Whole Food Protein Sources:
The last point may sound like blasphemy, but bodybuilders may benefit from relying on something other than protein powder and bars to hit their protein goals. Yes, protein powder makes consuming a lot of protein very convenient. However, for the majority of bodybuilders, it's likely been years since they went even a day without consuming protein supplements.
Look, there is nothing wrong with having a protein shake. But, you may find that thirty days of whole protein sources leads to better satiety, less snacking between meals, and improved digestion.
What Can You Eat on the Whole30 Meal Plan?
Since the Whole30 meal plan is an elimination diet, the food options are semi-limited. The foods allowed are similar to what you would find on a Paleo diet. To learn more about the Paleo diet, including a comprehensive list of what you can and can't eat on it, check out our article comparing keto vs paleo.
The premise of the Whole30 diet is to eat unprocessed whole foods. Meat, seafood, eggs, fruits, vegetables, potatoes (sweet and white), and natural fats are allowed. If you enjoy your morning jolt of caffeine, don't worry! Coffee and tea are both permitted.
The Whole30 approach is all about creating healthy eating habits. It's not a low-carb or low-fat diet. You don't have to track calories or weigh or measure food as long as you eat within the approved guidelines.
What Should You Avoid Eating on the Whole30 Meal Plan?
The short answer is that if food is not whole or unprocessed, it needs to be avoided on the Whole30 diet. This means for the first thirty days of the program, don't eat anything with added sugar or artificial sweeteners or alcohol in any capacity. In addition, grains, legumes, or dairy must also be avoided.
However, there are a few exceptions.
For dairy products, you can have ghee or clarified butter. You can also have no-sugar-added fruit juice, even though it will still be relatively high in natural sugars. Although green beans and peas are technically legumes, both are allowed.
Miscellaneous things like vinegar, coconut aminos, herbs, spices, and seasonings are also allowed.
One area where the Whole30 diet differs from similar diets, like, for example, the 80 20 rule diet or counting macros, is it doesn't allow for the recreation of treats with approved foods. So, you can't make almond flour pancakes or coconut banana ice cream. The reason is to help you cut down on foods that are easy to overeat. If a sweet tooth hits midday, you'll have to settle for a fresh fruit lunch instead.
A helpful tip: Avoid stepping on a scale to check your body weight or perform circumference measurements during the thirty-day elimination period. Obviously, if you have specific weight loss or muscle-gaining goals, avoiding the scale might not be possible. But, remember, the elimination period's goal is more than weight loss or body composition change. It's about creating better habits, and spending too much time evaluating progress may distract from that.
Your Daily Macros & Calories on Whole30
The first step in creating a meal plan is determining your daily macros and calories. Before you can put food on a plate, it helps to know how much you need.
As simple as it sounds, everything with nutrition breaks down to calories in vs. out. To build muscle, you must consume more calories than your body requires. And for weight loss, you need to consume fewer calories than your body requires.
Everyone has specific calorie needs based on body weight, composition, and activity level. Calories needs are represented by total daily energy expenditure (TDEE).
There are many different formulas for calculating TDEE, but an easy one-step option is to multiply your body weight by 14 to 16.
For example, a moderately active 165lb person would calculate their TDEE by the following formula: 165 x 15 = 2475 TDEE.
In this example, the individual would theoretically maintain their body weight if they consistently ate 2475 calories. Once you know your TDEE, you can adjust calories up or down based on your goals.
Calories & Macros For Muscle Gain:
Building muscle requires a surplus of calories. However, contrary to popular belief, you don't have to force-feed yourself during a bulk. In fact, only adding 15-20% calories above TDEE is a great place to start.
In our example, adding 15% to 2475 would give you 370 extra calories.
165lbs x 15 = 2475 calories
2475 x 15% (370) = 2845 calories
From there, we have to distribute the macronutrients. Start with determining how much protein you need per day to build muscle, as protein is an essential nutrient for bulking and fat loss. The current literature supports eating between .7-1g of protein per pound of body weight to build and maintain muscle1.
Once you calculate protein intake, all that is left to figure out is fat and carbohydrates. Fat is an essential nutrient that regulates hormones, boosts brain function, and aids joint health. On the Whole30 diet, a good starting place for fat intake is around thirty percent of total calories. All of the remaining calories will come from carbohydrates.
Calories: 2845
Protein: 165g (1g per pound of body weight)
Fat: 95g (30% of total calories)
Carbohydrates: 330g (remaining calories)
Calories & Macros For Weight Loss:
Weight loss requires the opposite setup. Instead of adding calories to TDEE, we take them away.
One pound of body fat is roughly 3500 calories worth of stored energy. Therefore, you need a calorie deficit of 500 calories daily (500 x 7 days per week = 3500 calories) to lose one pound per week. Losing one to two pounds weekly is a good starting range.
In our example, subtracting 500 calories from the calculated TDEE would leave us with 1975 calories (2475 - 500 = 1975).
Here is how the macronutrients breakdown:
Calories: 1975
Protein: 165g (1g per pound of body weight)
Fat: 65g (30% of total calories)
Carbohydrates: 185g (remaining calories)
One thing to consider: Increasing your protein count during a cutting phase may help ensure you preserve all of your muscle mass. This means you may want to consume even more than 1g of protein per serving. If so, adjust your other macros accordingly.
Your 7-Day Whole30 Meal Planning Grocery List
Here is everything you need for your 7-day bulking and 7-day cutting meal plans.
Meat, Seafood, Eggs:
Eggs
Chicken Breast and Thighs
Chicken Sausage
Can of Tuna
Sirloin, NY Strip, Top Round
Beef Jerky
Turkey Breast
Pork Chops and Pork Loin
Ham
Salmon
White Fish
Fruits and Fruit Juice:
Apples
Pears
Bananas
Oranges
Blueberries
Orange Juice
Grape Juice
Vegetables:
Broccoli
Asparagus
Carrots
Salad Mix
Green Beans
Green Peas
Spinach
Peppers
Onions
Butternut Squash
Sweet Potatoes
Russet Potatoes
Red Potatoes
Fats:
Coconut Oil
Olive Oil
Ghee
Almonds and Almond Butter
Walnuts
Drinks:
Coffee
Almond Milk
Your 7-Day Whole30 Meal Plan For Muscle Building
Thanks to the Whole30 diet meal plan we're about to go over, you can build muscle while eating ultra-nutritious foods.
One important note: You'll randomly find snacks labeled as "intra workout snacks" in this muscle-building meal plan. These are snacks you can consume about 30 minutes into your workout. If an intra-workout snack is built into a day in which you aren't working out, simply move that snack to a different day.
Moving your intra-workout snack may skew your macro numbers for the day, but it will even out throughout the week.
Monday:
Daily nutrition breakdown: 2814 calories, 168g protein, 306g carbs, 102g fat
Breakfast:
6 whole eggsSpinach, peppers, onions1 medium apple8oz orange juiceCoffee w/ a splash of almond milk
Nutrition Info: 627 calories36g protein 60g carbs27g fat
Lunch:
6oz chicken breast12oz sweet potato1 medium orange1 cup of broccoli 1 tbsp coconut oil (14g fat)
Nutrition Info: 790 calories50g protein107g carbs18g fat
Dinner:
6oz sirloin 12oz russet potato1 tbsp of gheeLarge green saladOlive oil & vinegar dressing
Nutrition Info: 896 calories 50g protein 84g carbs 40g fat
Snack:
1 can of tuna1 medium banana1 cup of blueberries~25 almonds
Nutrition Info: 501 calories32g protein55g carbs17g fat
Tuesday:
Daily nutrition breakdown: 2792.5 calories, 167g protein, 323g carbs, 92.5g fat
Breakfast:
2 whole eggs8oz sweet potato32g almond butter1 medium apple1 cup of blueberries
Nutrition Info: 699 calories23g protein100g carbs23g fat
Lunch:
6oz turkey breastLarge green salad1 medium orangeOlive oil & vinegar dressing
Nutrition Info: 496 calories42g protein37g carbs20g fat
Dinner:
8oz chicken thighs12oz russet potato2 cups of a mix of green beans, peas, carrots1tbsp of ghee
Nutrition Info: 926 calories63g protein92g carbs34g fat
Snack:
3oz no-sugar added beef jerky 1 medium apple1 medium banana (intra-workout snack)3oz baby carrots~25 almonds
Nutrition Info: 671.5 calories39g protein94g carbs15.5g fat
Wednesday:
Daily nutrition breakdown: 2827 calories, 174g protein, 319g carbs, 95g fat
Breakfast:
4 whole eggs1 chicken sausage link2 medium bananas8oz orange juice16g almond butterCoffee w/splash of almond milk
Nutrition Info: 841 calories43g protein84g carbs37g fat
Lunch:
5oz chicken breast1 cup of broccoli12oz red potatoes1 tbsp ghee
Nutrition Info: 661 calories45g protein82g carbs17g fat
Dinner:
8oz salmon12oz sweet potato8 spears of asparagus 1/2 tbsp olive oil1 cup blueberries
Nutrition Info: 879 calories65g protein103g carbs23g fat
Snack:
1 can of tuna1 medium apple1 medium pear1 tbsp olive oil
Nutrition Info: 446 calories21g protein50g carbs18g fat
Thursday:
Daily nutrition breakdown: 2773 calories, 166g protein, 336g carbs, 85g fat
Breakfast:
2 whole eggs4 egg whites12oz red potatoes1 medium apple1 tbsp olive oil
Nutrition Info: 739 calories36g protein97g carbs23g fat
Lunch:
5oz chicken breast12oz sweet potato1 cup of green beans1 tbsp ghee
Nutrition Info: 653 calories43g protein82g carbs17g fat
Dinner:
6oz salmonLarge green salad3 tbsp olive oil & vinegar dressing1 cup blueberries
Nutrition Info: 625 calories44g protein38g carbs33g fat
Snack:
5oz top round12oz russet potato1 cup broccoli8oz grape juice (intra-workout snack)
Nutrition Info: 756 calories43g protein119g carbs12g fat
Friday:
Daily nutrition breakdown: 2891.5 calories, 167g protein, 336.5g carbs, 97.5g fat
Breakfast:
6 whole eggs12oz red potatoes1 medium appleCoffee w/ splash of almond milk
Nutrition Info: 811 calories45g protein97g carbs27g fat
Lunch:
5oz white fish12oz russet potato1 cup of broccoli1 tbsp coconut oil
Nutrition Info: 653 calories43g protein82g carbs17g fat
Dinner:
6oz pork chop8oz butternut squash Large green salad1/2 medium orange2 tbsp olive oil & vinegar dressing
Nutrition Info: 760 calories44g protein60.5g carbs38g fat
Snack:
3oz no-sugar added beef jerky8oz orange juice1 cup blueberries1 medium banana (intra-workout snack)~25 almonds
Nutrition Info: 667.5 calories35g protein97g carbs15.5g fat
Saturday:
Daily nutrition breakdown: 2845.5 calories, 174g protein, 336g carbs, 89.5g fat
Breakfast:
2 whole eggs4oz ham8oz red potatoes8oz orange juice
Nutrition Info: 558 calories42g protein75g carbs10g fat
Lunch:
5oz turkey breast12oz sweet potato1 cup of broccoli1 tbsp coconut oil
Nutrition Info: 622 calories44g protein82g carbs17g fat
Dinner:
6oz New York strip12oz russet potato1 cup broccoli1/2 tbsp ghee
Nutrition Info: 945 calories53g protein82g carbs45g fat
Snack:
3oz no-sugar added beef jerky1 medium apple1 cup blueberries1 medium banana (intra-workout snack)2 tbsp almond butter
Nutrition Info: 685.5 calories35g protein97g carbs17.5g fat
Sunday:
Daily nutrition breakdown: 2763.5 calories, 157g protein, 337g carbs, 87.5g fat
Breakfast:
6 egg whites8oz red potatoes1tbsp olive oil1 medium banana8oz orange juice32g almond butter
Nutrition Info: 812 calories37g protein103g carbs24g fat
Lunch:
5oz chicken breast12oz sweet potato1 cup of broccoli1 tbsp coconut oil
Nutrition Info: 688 calories34g protein84g carbs24g fat
Dinner:
6oz pork loin12oz russet potatoLarge green salad2 tbsp olive oil & vinegar dressing
Nutrition Info: 739 calories44g protein89g carbs23g fat
Snack:
3oz no sugar added beef jerky1 medium orange1 cup blueberries1oz walnuts
Nutrition Info: 575.5 calories32g protein68g carbs19.5g fat
Your 7-Day Whole30 Meal Plan For Cutting
Trying to follow a cutting plan while following the 7 day Whole30 diet? This plan, packed with healthy Whole 30-approved foods, will get you started!
Monday:
Daily nutrition breakdown: 2027 calories, 169g protein, 187g carbs, 67g fat
Breakfast:
2 whole eggs4 egg whitesSpinach, peppers, onions1 medium appleCoffee w/ splash of almond milk
Nutrition Info: 333 calories28g protein 35g carbs9g fat
Lunch:
6oz chicken breast
8oz sweet potato1 cup of broccoli 1/2 tbsp coconut oil
Nutrition Info: 523 calories48g protein58g carbs11g fat
Dinner:
8oz sirloin
8oz russet potatoLarge green saladOlive oil & vinegar dressing
Nutrition Info: 758 calories 62g protein 60g carbs 30g fat
Snack:
1 can of tuna1 medium banana~25 almonds
Nutrition Info: 413 calories31g protein34g carbs17g fat
Tuesday:
Daily nutrition breakdown: 2020.5 calories, 170g protein, 190g carbs, 64.5g fat
Breakfast:
2 whole eggs2 egg whites8oz sweet potato32g almond butter
Nutrition Info: 577 calories34g protein54g carbs25g fat
Lunch:
6oz turkey breast
Large green salad1 medium orangeOlive oil & vinegar dressing
Nutrition Info: 496 calories42g protein37g carbs20g fat
Dinner:
8oz chicken breast8oz russet potato1 cup of a mix of green beans, peas, carrots
Nutrition Info: 492 calories56g protein58g carbs4g fat
Snack:
3oz no-sugar added beef jerky 3oz baby carrots~25 almonds
Nutrition Info: 455.5 calories38g protein41g carbs15.5g fat
Wednesday:
Daily nutrition breakdown: 1968 calories, 163g protein, 185g carbs, 64g fat
Breakfast:
2 whole eggs2 egg whites1 chicken sausage link1 medium banana1/2 cup blueberriesCoffee w/splash of almond milk
Nutrition Info: 466 calories32g protein44g carbs18g fat
Lunch:
6oz chicken breast1 cup of broccoli8oz red potatoes1 tbsp ghee
Nutrition Info: 595 calories48g protein58g carbs19g fat
Dinner:
8oz salmon
8oz sweet potato8 spears of asparagus
Nutrition Info: 624 calories63g protein58g carbs16g fat
Snack:
1 can of tuna1 medium apple1/2 tbsp olive oil
Nutrition Info: 283 calories21g protein25g carbs11g fat
Thursday:
Daily nutrition breakdown: 1937 calories, 157g protein, 190g carbs, 61g fat
Breakfast:
2 whole eggs4 egg whites8oz red potatoes1 medium apple
Nutrition Info: 477 calories26g protein73g carbs9g fat
Lunch:
5oz chicken breast6oz sweet potato1 cup of green beans1/2 tbsp ghee
Nutrition Info: 434 calories40g protein46g carbs10g fat
Dinner:
6oz salmonLarge green salad2 tbsp olive oil & vinegar dressing1 cup blueberries
Nutrition Info: 558 calories43g protein38g carbs26g fat
Snack:
6oz top round8oz russet potato1 cup broccoli
Nutrition Info: 568 calories48g protein58g carbs16g fat
Friday:
Daily nutrition breakdown: 1966.5 calories, 163g protein, 188g carbs, 62.5g fat
Breakfast:
6 whole eggs8oz red potatoesCoffee w/ splash of almond milk
Nutrition Info: 603 calories42g protein48g carbs27g fat
Lunch:
5oz white fish8oz russet potato1 cup of broccoli
Nutrition Info: 414 calories41g protein58g carbs2g fat
Dinner:
6oz pork loin
8oz butternut squash Large green salad2 tbsp olive oil & vinegar dressing
Nutrition Info: 498 calories46g protein38g carbs18g fat
Snack:
3oz no-sugar added beef jerky
1 cup blueberries~25 almonds
Nutrition Info: 451.5 calories34g protein44g carbs15.5g fat
Saturday:
Daily nutrition breakdown: 1960.5 calories, 167g protein, 187g carbs, 60.5g fat
Breakfast:
2 whole eggs4oz ham8oz red potatoes
Nutrition Info: 458 calories42g protein50g carbs10g fat
Lunch:
5oz turkey breast8oz sweet potato1 cup of broccoli1 tbsp coconut oil
Nutrition Info: 518 calories42g protein58g carbs17g fat
Dinner:
7oz sirloin1 cup broccoli
Nutrition Info: 408 calories49g protein10g carbs16g fat
Snack:
3oz no-sugar added beef jerky1 medium apple1 cup blueberries2 tbsp almond butter
Nutrition Info: 569.5 calories34g protein69g carbs17.5g fat
Sunday:
Daily nutrition breakdown: 1878.5 calories, 158g protein, 180g carbs, 58.5g fat
Breakfast:
6 egg whites6oz red potatoes1 medium banana32g almond butter
Nutrition Info: 556 calories37g protein66g carbs16g fat
Lunch:
6oz chicken breast
8oz sweet potato1 cup of broccoli
Nutrition Info: 451 calories48g protein58g carbs3g fat
Dinner:
6oz pork loinLarge green salad2 tbsp olive oil & vinegar dressing
Nutrition Info: 396 calories42g protein12g carbs20g fat
Snack:
3oz no sugar added beef jerky
1 medium orange1oz walnuts
Nutrition Info: 487.5 calories31g protein47g carbs19.5g fat
What To Do After Following These 7-Day Whole30 Meal Plans
After following the 7-day meal plan for bulking or cutting, you should have a good sense of how to follow this diet. You can continue following the meal plan as written or play around with different food options. An example of this is taking our suggested can of tuna salad to eat as a snack and turning it into a meal, like a tuna salad packed with veggies and topped with olive oil, for week two.
In addition, if you are just following Whole30 to identify food sensitivities but don't have weight loss or weight gain goals, you can use of the meal plans we discussed above and just not track or worry about your portion sizes.
Remember, as long as you stick to the approved foods, you can have an endless amount of meals. Take advantage of the Whole30 recipes online and in the books for even more options.
Alternatively, if you're just not big on spending time researching and prepping Whole30 meals, consider a food delivery service, like Trifecta Meals, which offers a Whole30 meal plan option.
What Should You Do After 30 Days on Whole30?
After the initial thirty days, begin the re-introduction phase. Start by adding in legumes. A great option is black beans or peanut butter. Eat those foods for a few days and see how your body feels. If all goes well, try some non-gluten-containing grains. A bowl of oatmeal at breakfast or some rice at lunch would work.
Next, throw in some dairy. A snack of Greek yogurt or even a protein shake would suffice. The key is to be patient. After introducing food, allow a few days to pass so you can see how it makes you feel. The last steps are gluten-containing grains, added sugar, and alcohol.
The Whole30 diet is not meant to be a forever diet. Of course, you can follow the Whole30 principles for life, but adhering to the rules strictly gets stressful. Besides, it is a good idea to treat yourself every once in a while. After the re-introduction period, use what you learned from the experience and allow it to shape your eating in the future.
Once you know which foods make you feel good, along with those that don't, you may find it easier to settle on a life-long eating diet. For example, if you find that veggie protein sources make you feel best, a vegan bodybuilding diet may be the perfect meal plan for you to follow long term.
FAQs
Let's take a look at some frequently asked Whole30 questions and their answers.
Do you lose weight on Whole30?
Yes, you can lose weight on Whole30. However, Whole30 is not primarily a weight-loss diet. The goal is to help you create better eating habits, identify food sensitivities, and restore a healthy relationship with food.
What is the Whole30 meal plan?
The Whole30 meal plan is a diet based on the Whole30 dietary principles. Every meal fits the requirements of the first thirty days of the Whole30 elimination phase.
Are bananas allowed on Whole30?
Yes, bananas and all other fruit is allowed on Whole30.
What are the do's and don'ts of Whole30?
During the first thirty days of Whole30, eat real food. You can have all the meat, seafood, eggs, fruits, and vegetables you want. However, don't eat processed foods, grains, legumes, dairy, added sugar, alcohol, or "healthy" baked goods.
What do you do after the first 30 days of Whole30?
After the first thirty days of Whole30, begin the re-introduction phase. Slowly add foods to your diet during this period to determine how your body handles them.
Author: Kyle Hunt, Hunt Fitness
Interested in trying Whole30 without the hassle of grocery shopping, recipe research, and food prep? Check out our article on Trifecta Meals, which features a Whole30 meal plan option. You'll get all of the Whole30 benefits with minimal time spent in the kitchen!
References:
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2017). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
Picking a diet can sometimes feel downright impossible. There are options for any goal, from weight loss to muscle building, along with those designed to cure specific ailments or address potential food sensitivities.
There are so many potential choices that it's likely you've come to a point somewhere in your dieting journey where you're so unsure of which one to pick that you're close to not following one at all.
But before you give up on eating healthier altogether, there's a great option that can help you hit your goals while eating nutrient-dense foods and identifying any food sensitives you may have. The diet we're talking about? Whole30.
Whole30 is an extreme thirty-day elimination diet to help you reset your dietary choices. During the first thirty days, you eliminate all processed junk, added sugar, alcohol, and more. If it seems restrictive, it is. However, you can reintroduce foods once the first thirty days are over.
One of the perks of this diet is that even during the elimination phase, you can eat as much as you want. No need to weigh and measure your meals or yourself, unless you have weight loss or muscle-building goals you're trying to track. Ideally, just eat the approved foods for thirty days and see how things go.
If this sound like a compelling diet, read on as we're about to discuss it in detail, along with a 7-day meal plan to support fat loss and muscle-building goals.
Table of Contents:
- What Is The Whole30 Meal Plan?
- Why Bodybuilders May Want To Try the Whole30 Meal Plan
- What Can You Eat On The Whole30 Meal Plan?
- What Should You Avoid Eating On The Whole30 Meal Plan?
- Your Daily Macros & Calories
- Your 7-Day Whole30 Grocery List
- 7-Day Whole30 Meal Plan For Muscle Building
- 7-Day Whole30 Meal Plan For Cutting
- What To Do After Whole30
- FAQs
What is the Whole30 Meal Plan?
Whole30 was created by Melissa Urban in 2009 as a life-changing dietary experiment. The program is laid out in two phases. The first phase consists of a thirty-day nutritional reset, involving thirty days of elimination. You cut out legumes, grains, dairy, added sugar, alcohol, and all other junk for the first month, focusing on eating unprocessed whole foods. The menu will contain meat, eggs, seafood, fruits, vegetables, and natural fats.
The first thirty days are challenging, as lifters will have to temporarily part ways with their favorite protein powders, but the challenge and disciple required are part of why the Whole30 program is beneficial. Plus, there is no shortage of delicious recipes and meal plan ideas available, including the ones we've got in this article. For more inspiration, you can also grab one of the many books produced by the Whole30 team for more breakfast, lunch, and dinner recipes and meal plans.
Once the first thirty days are over, you begin the re-introduction phase, which lasts ten or more days. The idea is after you eliminate the specified foods for thirty days, you slowly bring food groups back to see how your body responds.
Reintroduce legumes first, followed by non-gluten-containing grains such as corn, rice, and oats. Next, try dairy products, and if all goes well, move on to gluten-containing grains like wheat. Last, you can have sugar, sweeteners, and alcohol.
Why Bodybuilders May Want to Try the Whole30 Meal Plan
On the surface, the Whole30 diet may not seem bodybuilding friendly, but there are a few reasons why lifters should give it a try.
1. It improves How You Feel:
It's possible to have a food allergy or sensitivity to something you regularly eat, yet because our diets are typically so diverse, it is hard to identify the culprit without eliminating multiple foods. During the first thirty-day elimination period, you may find improved digestion, more energy to tackle your workout split, and resolved skin issues, among other things.
After the re-introduction phase, you'll know what foods to keep in your everyday diet and which ones to eat sparingly, so you can continue feeling great.
2. Whole30 Supports Fat Loss:
Although Whole30 is not explicitly designed to be a weight loss diet, many people lose fat while following Whole30 principles. Reducing processed carbohydrates and adding more fruits and vegetables is a great way to lower calories and increase satiety.
3. Whole30 Includes More Nutrient-Dense Foods:
Following the Whole30 approach leads to more nutrient-dense foods. Many common bodybuilding foods are lower in vitamins and minerals, compared to options following Whole30. For example, if most carbohydrates come from rice and bread, replacing them with potatoes, sweet potatoes, and fruit will significantly increase the micronutrient profile of your diet.
And once you have some great meal and recipe ideas, it's very likely that you'll find eating this way isn't as restrictive as it first seems.
4. It Incorporates More Whole Food Protein Sources:
The last point may sound like blasphemy, but bodybuilders may benefit from relying on something other than protein powder and bars to hit their protein goals. Yes, protein powder makes consuming a lot of protein very convenient. However, for the majority of bodybuilders, it's likely been years since they went even a day without consuming protein supplements.
Look, there is nothing wrong with having a protein shake. But, you may find that thirty days of whole protein sources leads to better satiety, less snacking between meals, and improved digestion.
What Can You Eat on the Whole30 Meal Plan?
Since the Whole30 meal plan is an elimination diet, the food options are semi-limited. The foods allowed are similar to what you would find on a Paleo diet. To learn more about the Paleo diet, including a comprehensive list of what you can and can't eat on it, check out our article comparing keto vs paleo.
The premise of the Whole30 diet is to eat unprocessed whole foods. Meat, seafood, eggs, fruits, vegetables, potatoes (sweet and white), and natural fats are allowed. If you enjoy your morning jolt of caffeine, don't worry! Coffee and tea are both permitted.
The Whole30 approach is all about creating healthy eating habits. It's not a low-carb or low-fat diet. You don't have to track calories or weigh or measure food as long as you eat within the approved guidelines.
What Should You Avoid Eating on the Whole30 Meal Plan?
The short answer is that if food is not whole or unprocessed, it needs to be avoided on the Whole30 diet. This means for the first thirty days of the program, don't eat anything with added sugar or artificial sweeteners or alcohol in any capacity. In addition, grains, legumes, or dairy must also be avoided.
However, there are a few exceptions.
For dairy products, you can have ghee or clarified butter. You can also have no-sugar-added fruit juice, even though it will still be relatively high in natural sugars. Although green beans and peas are technically legumes, both are allowed.
Miscellaneous things like vinegar, coconut aminos, herbs, spices, and seasonings are also allowed.
One area where the Whole30 diet differs from similar diets, like, for example, the 80 20 rule diet or counting macros, is it doesn't allow for the recreation of treats with approved foods. So, you can't make almond flour pancakes or coconut banana ice cream. The reason is to help you cut down on foods that are easy to overeat. If a sweet tooth hits midday, you'll have to settle for a fresh fruit lunch instead.
A helpful tip: Avoid stepping on a scale to check your body weight or perform circumference measurements during the thirty-day elimination period. Obviously, if you have specific weight loss or muscle-gaining goals, avoiding the scale might not be possible. But, remember, the elimination period's goal is more than weight loss or body composition change. It's about creating better habits, and spending too much time evaluating progress may distract from that.
Your Daily Macros & Calories on Whole30
The first step in creating a meal plan is determining your daily macros and calories. Before you can put food on a plate, it helps to know how much you need.
As simple as it sounds, everything with nutrition breaks down to calories in vs. out. To build muscle, you must consume more calories than your body requires. And for weight loss, you need to consume fewer calories than your body requires.
Everyone has specific calorie needs based on body weight, composition, and activity level. Calories needs are represented by total daily energy expenditure (TDEE).
There are many different formulas for calculating TDEE, but an easy one-step option is to multiply your body weight by 14 to 16.
For example, a moderately active 165lb person would calculate their TDEE by the following formula: 165 x 15 = 2475 TDEE.
In this example, the individual would theoretically maintain their body weight if they consistently ate 2475 calories. Once you know your TDEE, you can adjust calories up or down based on your goals.
Calories & Macros For Muscle Gain:
Building muscle requires a surplus of calories. However, contrary to popular belief, you don't have to force-feed yourself during a bulk. In fact, only adding 15-20% calories above TDEE is a great place to start.
In our example, adding 15% to 2475 would give you 370 extra calories.
- 165lbs x 15 = 2475 calories
- 2475 x 15% (370) = 2845 calories
From there, we have to distribute the macronutrients. Start with determining how much protein you need per day to build muscle, as protein is an essential nutrient for bulking and fat loss. The current literature supports eating between .7-1g of protein per pound of body weight to build and maintain muscle1.
Once you calculate protein intake, all that is left to figure out is fat and carbohydrates. Fat is an essential nutrient that regulates hormones, boosts brain function, and aids joint health. On the Whole30 diet, a good starting place for fat intake is around thirty percent of total calories. All of the remaining calories will come from carbohydrates.
- Calories: 2845
- Protein: 165g (1g per pound of body weight)
- Fat: 95g (30% of total calories)
- Carbohydrates: 330g (remaining calories)
Calories & Macros For Weight Loss:
Weight loss requires the opposite setup. Instead of adding calories to TDEE, we take them away.
One pound of body fat is roughly 3500 calories worth of stored energy. Therefore, you need a calorie deficit of 500 calories daily (500 x 7 days per week = 3500 calories) to lose one pound per week. Losing one to two pounds weekly is a good starting range.
In our example, subtracting 500 calories from the calculated TDEE would leave us with 1975 calories (2475 - 500 = 1975).
Here is how the macronutrients breakdown:
- Calories: 1975
- Protein: 165g (1g per pound of body weight)
- Fat: 65g (30% of total calories)
- Carbohydrates: 185g (remaining calories)
One thing to consider: Increasing your protein count during a cutting phase may help ensure you preserve all of your muscle mass. This means you may want to consume even more than 1g of protein per serving. If so, adjust your other macros accordingly.
Your 7-Day Whole30 Meal Planning Grocery List
Here is everything you need for your 7-day bulking and 7-day cutting meal plans.
Meat, Seafood, Eggs:
- Eggs
- Chicken Breast and Thighs
- Chicken Sausage
- Can of Tuna
- Sirloin, NY Strip, Top Round
- Beef Jerky
- Turkey Breast
- Pork Chops and Pork Loin
- Ham
- Salmon
- White Fish
Fruits and Fruit Juice:
- Apples
- Pears
- Bananas
- Oranges
- Blueberries
- Orange Juice
- Grape Juice
Vegetables:
- Broccoli
- Asparagus
- Carrots
- Salad Mix
- Green Beans
- Green Peas
- Spinach
- Peppers
- Onions
- Butternut Squash
- Sweet Potatoes
- Russet Potatoes
- Red Potatoes
Fats:
- Coconut Oil
- Olive Oil
- Ghee
- Almonds and Almond Butter
- Walnuts
Drinks:
- Coffee
- Almond Milk
Your 7-Day Whole30 Meal Plan For Muscle Building
Thanks to the Whole30 diet meal plan we're about to go over, you can build muscle while eating ultra-nutritious foods.
One important note: You'll randomly find snacks labeled as "intra workout snacks" in this muscle-building meal plan. These are snacks you can consume about 30 minutes into your workout. If an intra-workout snack is built into a day in which you aren't working out, simply move that snack to a different day.
Moving your intra-workout snack may skew your macro numbers for the day, but it will even out throughout the week.
Monday:
Daily nutrition breakdown: 2814 calories, 168g protein, 306g carbs, 102g fat
Breakfast:
6 whole eggs
Spinach, peppers, onions
1 medium apple
8oz orange juice
Coffee w/ a splash of almond milk
Nutrition Info:
627 calories
36g protein
60g carbs
27g fat
Lunch:
6oz chicken breast
12oz sweet potato
1 medium orange
1 cup of broccoli
1 tbsp coconut oil (14g fat)
Nutrition Info:
790 calories
50g protein
107g carbs
18g fat
Dinner:
6oz sirloin
12oz russet potato
1 tbsp of ghee
Large green salad
Olive oil & vinegar dressing
Nutrition Info:
896 calories
50g protein
84g carbs
40g fat
Snack:
1 can of tuna
1 medium banana
1 cup of blueberries
~25 almonds
Nutrition Info:
501 calories
32g protein
55g carbs
17g fat
Tuesday:
Daily nutrition breakdown: 2792.5 calories, 167g protein, 323g carbs, 92.5g fat
Breakfast:
2 whole eggs
8oz sweet potato
32g almond butter
1 medium apple
1 cup of blueberries
Nutrition Info:
699 calories
23g protein
100g carbs
23g fat
Lunch:
6oz turkey breast
Large green salad
1 medium orange
Olive oil & vinegar dressing
Nutrition Info:
496 calories
42g protein
37g carbs
20g fat
Dinner:
8oz chicken thighs
12oz russet potato
2 cups of a mix of green beans, peas, carrots
1tbsp of ghee
Nutrition Info:
926 calories
63g protein
92g carbs
34g fat
Snack:
3oz no-sugar added beef jerky
1 medium apple
1 medium banana (intra-workout snack)
3oz baby carrots
~25 almonds
Nutrition Info:
671.5 calories
39g protein
94g carbs
15.5g fat
Wednesday:
Daily nutrition breakdown: 2827 calories, 174g protein, 319g carbs, 95g fat
Breakfast:
4 whole eggs
1 chicken sausage link
2 medium bananas
8oz orange juice
16g almond butter
Coffee w/splash of almond milk
Nutrition Info:
841 calories
43g protein
84g carbs
37g fat
Lunch:
5oz chicken breast
1 cup of broccoli
12oz red potatoes
1 tbsp ghee
Nutrition Info:
661 calories
45g protein
82g carbs
17g fat
Dinner:
8oz salmon
12oz sweet potato
8 spears of asparagus
1/2 tbsp olive oil
1 cup blueberries
Nutrition Info:
879 calories
65g protein
103g carbs
23g fat
Snack:
1 can of tuna
1 medium apple
1 medium pear
1 tbsp olive oil
Nutrition Info:
446 calories
21g protein
50g carbs
18g fat
Thursday:
Daily nutrition breakdown: 2773 calories, 166g protein, 336g carbs, 85g fat
Breakfast:
2 whole eggs
4 egg whites
12oz red potatoes
1 medium apple
1 tbsp olive oil
Nutrition Info:
739 calories
36g protein
97g carbs
23g fat
Lunch:
5oz chicken breast
12oz sweet potato
1 cup of green beans
1 tbsp ghee
Nutrition Info:
653 calories
43g protein
82g carbs
17g fat
Dinner:
6oz salmon
Large green salad
3 tbsp olive oil & vinegar dressing
1 cup blueberries
Nutrition Info:
625 calories
44g protein
38g carbs
33g fat
Snack:
5oz top round
12oz russet potato
1 cup broccoli
8oz grape juice (intra-workout snack)
Nutrition Info:
756 calories
43g protein
119g carbs
12g fat
Friday:
Daily nutrition breakdown: 2891.5 calories, 167g protein, 336.5g carbs, 97.5g fat
Breakfast:
6 whole eggs
12oz red potatoes
1 medium apple
Coffee w/ splash of almond milk
Nutrition Info:
811 calories
45g protein
97g carbs
27g fat
Lunch:
5oz white fish
12oz russet potato
1 cup of broccoli
1 tbsp coconut oil
Nutrition Info:
653 calories
43g protein
82g carbs
17g fat
Dinner:
6oz pork chop
8oz butternut squash
Large green salad
1/2 medium orange
2 tbsp olive oil & vinegar dressing
Nutrition Info:
760 calories
44g protein
60.5g carbs
38g fat
Snack:
3oz no-sugar added beef jerky
8oz orange juice
1 cup blueberries
1 medium banana (intra-workout snack)
~25 almonds
Nutrition Info:
667.5 calories
35g protein
97g carbs
15.5g fat
Saturday:
Daily nutrition breakdown: 2845.5 calories, 174g protein, 336g carbs, 89.5g fat
Breakfast:
2 whole eggs
4oz ham
8oz red potatoes
8oz orange juice
Nutrition Info:
558 calories
42g protein
75g carbs
10g fat
Lunch:
5oz turkey breast
12oz sweet potato
1 cup of broccoli
1 tbsp coconut oil
Nutrition Info:
622 calories
44g protein
82g carbs
17g fat
Dinner:
6oz New York strip
12oz russet potato
1 cup broccoli
1/2 tbsp ghee
Nutrition Info:
945 calories
53g protein
82g carbs
45g fat
Snack:
3oz no-sugar added beef jerky
1 medium apple
1 cup blueberries
1 medium banana (intra-workout snack)
2 tbsp almond butter
Nutrition Info:
685.5 calories
35g protein
97g carbs
17.5g fat
Sunday:
Daily nutrition breakdown: 2763.5 calories, 157g protein, 337g carbs, 87.5g fat
Breakfast:
6 egg whites
8oz red potatoes
1tbsp olive oil
1 medium banana
8oz orange juice
32g almond butter
Nutrition Info:
812 calories
37g protein
103g carbs
24g fat
Lunch:
5oz chicken breast
12oz sweet potato
1 cup of broccoli
1 tbsp coconut oil
Nutrition Info:
688 calories
34g protein
84g carbs
24g fat
Dinner:
6oz pork loin
12oz russet potato
Large green salad
2 tbsp olive oil & vinegar dressing
Nutrition Info:
739 calories
44g protein
89g carbs
23g fat
Snack:
3oz no sugar added beef jerky
1 medium orange
1 cup blueberries
1oz walnuts
Nutrition Info:
575.5 calories
32g protein
68g carbs
19.5g fat
Your 7-Day Whole30 Meal Plan For Cutting
Trying to follow a cutting plan while following the 7 day Whole30 diet? This plan, packed with healthy Whole 30-approved foods, will get you started!
Monday:
Daily nutrition breakdown: 2027 calories, 169g protein, 187g carbs, 67g fat
Breakfast:
2 whole eggs
4 egg whites
Spinach, peppers, onions
1 medium apple
Coffee w/ splash of almond milk
Nutrition Info:
333 calories
28g protein
35g carbs
9g fat
Lunch:
6oz chicken breast
8oz sweet potato
1 cup of broccoli
1/2 tbsp coconut oil
Nutrition Info:
523 calories
48g protein
58g carbs
11g fat
Dinner:
8oz sirloin
8oz russet potato
Large green salad
Olive oil & vinegar dressing
Nutrition Info:
758 calories
62g protein
60g carbs
30g fat
Snack:
1 can of tuna
1 medium banana
~25 almonds
Nutrition Info:
413 calories
31g protein
34g carbs
17g fat
Tuesday:
Daily nutrition breakdown: 2020.5 calories, 170g protein, 190g carbs, 64.5g fat
Breakfast:
2 whole eggs
2 egg whites
8oz sweet potato
32g almond butter
Nutrition Info:
577 calories
34g protein
54g carbs
25g fat
Lunch:
6oz turkey breast
Large green salad
1 medium orange
Olive oil & vinegar dressing
Nutrition Info:
496 calories
42g protein
37g carbs
20g fat
Dinner:
8oz chicken breast
8oz russet potato
1 cup of a mix of green beans, peas, carrots
Nutrition Info:
492 calories
56g protein
58g carbs
4g fat
Snack:
3oz no-sugar added beef jerky
3oz baby carrots
~25 almonds
Nutrition Info:
455.5 calories
38g protein
41g carbs
15.5g fat
Wednesday:
Daily nutrition breakdown: 1968 calories, 163g protein, 185g carbs, 64g fat
Breakfast:
2 whole eggs
2 egg whites
1 chicken sausage link
1 medium banana
1/2 cup blueberries
Coffee w/splash of almond milk
Nutrition Info:
466 calories
32g protein
44g carbs
18g fat
Lunch:
6oz chicken breast
1 cup of broccoli
8oz red potatoes
1 tbsp ghee
Nutrition Info:
595 calories
48g protein
58g carbs
19g fat
Dinner:
8oz salmon
8oz sweet potato
8 spears of asparagus
Nutrition Info:
624 calories
63g protein
58g carbs
16g fat
Snack:
1 can of tuna
1 medium apple
1/2 tbsp olive oil
Nutrition Info:
283 calories
21g protein
25g carbs
11g fat
Thursday:
Daily nutrition breakdown: 1937 calories, 157g protein, 190g carbs, 61g fat
Breakfast:
2 whole eggs
4 egg whites
8oz red potatoes
1 medium apple
Nutrition Info:
477 calories
26g protein
73g carbs
9g fat
Lunch:
5oz chicken breast
6oz sweet potato
1 cup of green beans
1/2 tbsp ghee
Nutrition Info:
434 calories
40g protein
46g carbs
10g fat
Dinner:
6oz salmon
Large green salad
2 tbsp olive oil & vinegar dressing
1 cup blueberries
Nutrition Info:
558 calories
43g protein
38g carbs
26g fat
Snack:
6oz top round
8oz russet potato
1 cup broccoli
Nutrition Info:
568 calories
48g protein
58g carbs
16g fat
Friday:
Daily nutrition breakdown: 1966.5 calories, 163g protein, 188g carbs, 62.5g fat
Breakfast:
6 whole eggs
8oz red potatoes
Coffee w/ splash of almond milk
Nutrition Info:
603 calories
42g protein
48g carbs
27g fat
Lunch:
5oz white fish
8oz russet potato
1 cup of broccoli
Nutrition Info:
414 calories
41g protein
58g carbs
2g fat
Dinner:
6oz pork loin
8oz butternut squash
Large green salad
2 tbsp olive oil & vinegar dressing
Nutrition Info:
498 calories
46g protein
38g carbs
18g fat
Snack:
3oz no-sugar added beef jerky
1 cup blueberries
~25 almonds
Nutrition Info:
451.5 calories
34g protein
44g carbs
15.5g fat
Saturday:
Daily nutrition breakdown: 1960.5 calories, 167g protein, 187g carbs, 60.5g fat
Breakfast:
2 whole eggs
4oz ham
8oz red potatoes
Nutrition Info:
458 calories
42g protein
50g carbs
10g fat
Lunch:
5oz turkey breast
8oz sweet potato
1 cup of broccoli
1 tbsp coconut oil
Nutrition Info:
518 calories
42g protein
58g carbs
17g fat
Dinner:
7oz sirloin
1 cup broccoli
Nutrition Info:
408 calories
49g protein
10g carbs
16g fat
Snack:
3oz no-sugar added beef jerky
1 medium apple
1 cup blueberries
2 tbsp almond butter
Nutrition Info:
569.5 calories
34g protein
69g carbs
17.5g fat
Sunday:
Daily nutrition breakdown: 1878.5 calories, 158g protein, 180g carbs, 58.5g fat
Breakfast:
6 egg whites
6oz red potatoes
1 medium banana
32g almond butter
Nutrition Info:
556 calories
37g protein
66g carbs
16g fat
Lunch:
6oz chicken breast
8oz sweet potato
1 cup of broccoli
Nutrition Info:
451 calories
48g protein
58g carbs
3g fat
Dinner:
6oz pork loin
Large green salad
2 tbsp olive oil & vinegar dressing
Nutrition Info:
396 calories
42g protein
12g carbs
20g fat
Snack:
3oz no sugar added beef jerky
1 medium orange
1oz walnuts
Nutrition Info:
487.5 calories
31g protein
47g carbs
19.5g fat
What To Do After Following These 7-Day Whole30 Meal Plans
After following the 7-day meal plan for bulking or cutting, you should have a good sense of how to follow this diet. You can continue following the meal plan as written or play around with different food options. An example of this is taking our suggested can of tuna salad to eat as a snack and turning it into a meal, like a tuna salad packed with veggies and topped with olive oil, for week two.
In addition, if you are just following Whole30 to identify food sensitivities but don't have weight loss or weight gain goals, you can use of the meal plans we discussed above and just not track or worry about your portion sizes.
Remember, as long as you stick to the approved foods, you can have an endless amount of meals. Take advantage of the Whole30 recipes online and in the books for even more options.
Alternatively, if you're just not big on spending time researching and prepping Whole30 meals, consider a food delivery service, like Trifecta Meals, which offers a Whole30 meal plan option.
What Should You Do After 30 Days on Whole30?
After the initial thirty days, begin the re-introduction phase. Start by adding in legumes. A great option is black beans or peanut butter. Eat those foods for a few days and see how your body feels. If all goes well, try some non-gluten-containing grains. A bowl of oatmeal at breakfast or some rice at lunch would work.
Next, throw in some dairy. A snack of Greek yogurt or even a protein shake would suffice. The key is to be patient. After introducing food, allow a few days to pass so you can see how it makes you feel. The last steps are gluten-containing grains, added sugar, and alcohol.
The Whole30 diet is not meant to be a forever diet. Of course, you can follow the Whole30 principles for life, but adhering to the rules strictly gets stressful. Besides, it is a good idea to treat yourself every once in a while. After the re-introduction period, use what you learned from the experience and allow it to shape your eating in the future.
Once you know which foods make you feel good, along with those that don't, you may find it easier to settle on a life-long eating diet. For example, if you find that veggie protein sources make you feel best, a vegan bodybuilding diet may be the perfect meal plan for you to follow long term.
FAQs
Let's take a look at some frequently asked Whole30 questions and their answers.
Do you lose weight on Whole30?
Yes, you can lose weight on Whole30. However, Whole30 is not primarily a weight-loss diet. The goal is to help you create better eating habits, identify food sensitivities, and restore a healthy relationship with food.
What is the Whole30 meal plan?
The Whole30 meal plan is a diet based on the Whole30 dietary principles. Every meal fits the requirements of the first thirty days of the Whole30 elimination phase.
Are bananas allowed on Whole30?
Yes, bananas and all other fruit is allowed on Whole30.
What are the do's and don'ts of Whole30?
During the first thirty days of Whole30, eat real food. You can have all the meat, seafood, eggs, fruits, and vegetables you want. However, don't eat processed foods, grains, legumes, dairy, added sugar, alcohol, or "healthy" baked goods.
What do you do after the first 30 days of Whole30?
After the first thirty days of Whole30, begin the re-introduction phase. Slowly add foods to your diet during this period to determine how your body handles them.
Author: Kyle Hunt, Hunt Fitness
Interested in trying Whole30 without the hassle of grocery shopping, recipe research, and food prep? Check out our article on Trifecta Meals, which features a Whole30 meal plan option. You'll get all of the Whole30 benefits with minimal time spent in the kitchen!
References:
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2017). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
Click here to view the article.
