This quick and easy way to start the Whole30 is broken down into 9 actionable steps that will keep you accountable and help you complete the Whole30.
The Whole30 is simply a 30-day super-cleanse for your body and is the best introduction for a Paleo lifestyle.
The Whole30 cleans and removes all the toxins from your body and leaves you feeling more energetic, healthy, and probably a few pounds lighter too.
Start the Whole30
Here are 9 quick and easy tips that make starting…and finishing…the Whole30 seem simple, attainable, and fun.
Step 1: Clean out the Kitchen
The best way to prepare for the Whole30 is by cleaning out your kitchen now. You don’t want to open up the fridge or pantry and be surrounded by your old, unhealthy foods.
When making a change, ridding your home of all these foods creates a safe place for you to succeed through the 30 days.
The kitchen in your home should be the easiest and safest place to eat healthy – free from temptation.
If you want to forget about these foods, you have to get rid of them. So…
Turn on your favorite tunes, read the fine print, and get those foods outta the house.
If it’s in a box…toss it. If it’s in a bag…toss it. If it can live on your shelf for years…oh my, double bag it and really toss it.
Read ingredient labels carefully. If you can’t pronounce an ingredient or don’t have a clue what it is…yup, you guessed it, toss it.
Grains and Processed Sugar
All grains, including wheat, rice, rye, barley, oats, corn, millet, bulgur and sorghum, are predominately made up of carbohydrates, which break down into simple sugars, or glucose, in the body.
All forms of sugar, including natural forms, are all processed the same way inside your body.
Sugar is primarly used for fuel, since it’s easier to burn than fat. As we reduce the amount of sugar in our bodies, the body will naturally switch from buring sugar to burning fat for fuel.
Be sure to read ingredient labels on all food items very carefully because many grains and sugars can hide within ordinary foods.
**Some grains like cornstarch or flour can be used to thicken sauces or soups.
**Sugar can go by many different names – sucrose, maltose, dextrose, fructose, high fructose corn syrup, cane juice, etc.
Legumes, including beans, lentils, peas, soy, tempeh and peanuts contain considerable amounts of phytates and lectins.
Phytates prevent the body from breaking down and absorbing the nutrients within the legume. As the legume travels from the stomach and through the large and small intestine, these undigested food particles cause inflammation, bloating and gas.
Lectins are carb-binding proteins that cause the undigested food particles, now in your small intestine, to stick and bind to the small intestinal walls.
This causes the walls to break down and creates a hole directly into the bloodstream, which allows the waste, toxins and anti-nutrients present in your small intestine to leak into the bloodstream. This is also referred to as leaky-gut syndrome.
Once the waste, toxins and anti-nutrients are floating freely in the bloodstream, your immune system has to work overtime to clean the body and return it to normal.
Dairy contains Casein, a protein that promotes the deterioration of your small intestinal walls, which can also cause leaky gut syndrome. A few people lack the enzymes necessary to properly break down and digest milk, which causes bloating, diarrhea, and other indigestion problems.
Step 2: Stock up on Whole30 Replacements
- Spaghetti Squash
- Zucchini Noodles – “Zoodles”
Cured Meat Replacements:
I searched and examined almost every bacon, sausage, ham and chorizo that I could find at the grocery store. The ones I found to be naturally-cured and Whole30-approved are:
- Pederson’s Natural Farms Bacon
- Pederson’s Natural Farms Ham
- Teton Waters Ranch 100% Grass-Fed Beef Uncured Beef Hot Links
- Homemade Sausage beats store-bought any day
Peanut Butter ReplacementS:
Of the legumes, peanuts are the most harmful for your digestion system – hence the reason why so many people have allergies to peanuts. Your body doesn’t lie folks!
Lucky for you, there are some great replacements for peanut butter!
- Nut Butters – Almond, Cashew, and Pistachio are a few of my favorites.
- Sunflower Seed Butter – for those with nut allergies. Be sure to get the organic one that is unsweetened and salt-free.
- Tahini Butter – made from sesame seeds and is also nut-free.
Soy Sauce Replacements:
Don’t worry, Asian food is not lost forever.
These sauces can be used to replace Soy Sauce forever!
Also see this amazing Soy-Free Soy Sauce recipe.
You won’t miss dairy with these replacements:
The best replacements for butter are:
- Ghee – Clarified Butter – This brand by Ancient Organics is so much like butter, I can’t believe it! You’ll LOVE the flavor.
- Avocado Oil – Best for high-heat cooking
- Nut Oils, like Almond, Pecan, and Walnut – Great for salad dressings!
Step 3: Redefine Your Macronutrients
If you’re looking to lose body fat, have more muscular definition, and still lose weight, macronutrients are going to be very important.
Loosing weight efficiently simply means the amount of energy taken in (or food) must be less that the amount of energy expended (i.e. exercise).
BUT…and a very important but, if you want to reduce body fat, increase strength, and show muscular definition, you MUST watch WHAT you eat. Hence, monitor your macronutrients.
Calculating your Macros
Macronutrients (or Macros) are comprised of protein, carbohydrates and fat.
Your typical Macro Percentages for the whole day, when following a Paleo or Whole30, should be somewhere within the ranges indicated below:
- Protein: 10-20%
- Carbohydrates: 20-30%
- Fat: 60-75%
Use the illustration above to calculate the grams of protein, carbohydrates, and fat to strive towards each day.
Total Daily Calories = 1200
Protein Grams = 1200 * 0.20 / 4 = 60
Carbohydrate Grams = 1200 * 0.30 / 4 = 90
Fat Grams = 1200 * 0.50 / 9 = 67
You could also use fitness apps to track your food and macronutrients. Upon completion of your food log, check out your macronutrient percentages and modify them for the next day.
Listen to Your Body
Every BODY is different, so if you need to adjust your percentages, feel free.
After each day, take note of how you feel, how much energy you had throughout the day, and how well you slept.
Sometimes you will find that if you are outside your typical macro ranges, you will experience cravings the next day to make up for deficient nutrients.
Each day will be a slight adjustment, but after a week you will understand macros. It just takes some practice.
The trick is to find the right balance for you where you can eat the lowest amount of calories and provide your body with the exact nutrition it needs.
Step 4: Find Whole30 Recipes
My extensive list of Recipes will help guide you to more Whole30 meals.
Being a mom, all my recipes are guarenteed to be simple, quick, and use ingredients you can find at your local grocery store.
I’m always adding more recipes so be sure to subscribe to my email list for great tips, new recipes, and other fun stories about living a Paleo lifestyle.
There’s a link to my email list at the bottom of this post. If you sign up today, I’ll gift you with a FREE week of Whole30 meals – including a full shopping list and prep-ahead advice.
Step 5: Master the Art of Meal Planning
- Start with 3-4 recipes per week
- Plan ahead for certain events
- Organize a single grocery list for all recipes
- Stick to your plan
Whole30 Meal Plans
For those of you who want a simple list of meals, get all your grocery shopping done in ONE day, and prep meals ahead of time so you have more time with family, then I’ve created these meal plans just for you.
These plans are the best way to get a fully planned breakfast, lunch, and dinner while following Whole30 that also tastes amazing. I guarentee you’ll love it.
Step 6: Master the Art of Meal Prepping
If you’re creating your own meal plans, try adding in these simple, easy prep-tips to reduce your kitchen time and get dinner on the table faster.
- Cook meals ahead and store in the refrigerator (i.e. soups, stews, and salads)
- Chop vegetables ahead and store in zip-lock bags in the refrigerator
- Instant Pot recipes
- Crock Pot recipes
Step 7: Whole30 and Dining Out
If you’re used to eating out, the Whole30 can certainly throw a wrench in that routine, but it doesn’t mean you won’t be able to eat out while following the Whole30.
I’ve been around the block several times now and have found several menu items that are Whole30-compliant or can be if you ask the right questions.
- Poached eggs are your cleanest option.
- Order omelets without meat. Most meats like bacon, sausage, and ham contain sugar.
- Request omelets using real eggs not the egg-beaters. (FYI, most places don’t use real eggs…Yuck!)
- Verify ahead of time if meats are marinated. Chicken, especially, is often marinated as well as fajita meats.
- Substitute typical sides with fruit, sliced tomatoes, steamed vegetables, or a side salad.
- Request hash browns or potatoes to be cooked “dry,” which means they will be cooked on the grill without any oils or butter.
Whole30 is becoming more popular around the dining scene. Most notable restaurants will provide you with a lovely, Whole30-approved meal.
Check this out if you want even more amazing tips on how to eat health and follow Whole30 while dining out.
Step 8: Set Up Accountability
When making a change in your life, having accountability outside yourself is imperative!
As a Holistic Health Coach, I’ve led my clients through this Whole30 journey and every…sinlge…one…have completed it!
Every. Single. One.
Click here if you’re interested in finishing the Whole30 and reaping the amazing benefits from the Whole30.
- Eliminate your Sugar Demon
- Completely Free from Cravings
- Weight Loss (Depending on starting point)
- Reduced Body Fat
- Increased Energy
- Efficient Immune System
- Improved Sleeping Patterns
Step 9: Final Tips for a Successful Whole30
Thanks to advid readers and those of you who commented on the Facebook page, here is a great round-up of the Whole30 tips and tricks from others who have made it through.
- Read “It Starts with Food.”
- Line baking sheets with parchment paper and have absolutely no clean-up.
- Always have “emergency” food available (Jerky, Sliced Vegetables, or RxBars).
- Plan, plan, plan.
- Keep meals simple and add on later.
- Take it one day at a time.
- Don’t be afraid to say, “No, thank you.”
- Paper plates will reduce the amount of dishes that will pile up.
To sum it all up…Eat…Real…Food!
Everything else after that is simple.
Share Your Story
Have you done the Whole30 before?
Do you have any tricks or tips I didn’t mention above?
Comment below and join the conversation.
We can all learn from each other! #CallaborateToElevate