75+ Whole30 Recipes

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byArman Liew

updated on Nov 13, 2023

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5from 2 votes

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What is the whole30?

The Whole30 is a 30-day diet ‘reset’ program to promote healthier eating habits by eliminating certain food groups, including grains, dairy, sugar, and processed foods. It emphasizes whole, unprocessed foods such as lean proteins, vegetables, and fruits to reset your body and potentially identify food sensitivities.

After the 30 days, you typically feel more energized, leaner, and have a better understanding of what foods work best for your body.

What can I eat on the whole30?

On the Whole30 diet, you can eat a variety of whole, unprocessed foods including lean meats, fish, eggs, vegetables, fruits, and healthy fats like avocados and nuts.

There are some exclusions to that, and they include legumes, beans, and potatoes.

Whole30 vegetable recipes

These whole30 friendly vegetables use minimal ingredients to truly let the flavor of them naturally shine. They cook quickly and make the best side dish.

Air fryer zucchini
Air fryer baked sweet potato
Air fryer sweet potato fries
Air fryer carrots
Air fryer cauliflower
Air fryer green beans
Air fryer asparagus
Air fryer brussels sprouts

75+ Whole30 Recipes - The Big Man's World ® (3)

Whole30 breakfasts

These breakfasts feature hearty vegetable and egg scrambles to sweet potato hash browns and fruit-based smoothies, all designed to start the day with a nutritious and compliant meal.

Eggs (over easy, over medium, over hard)
Egg white omelette
Frittata
Crustless quiche
Air fryer turkey bacon
Air fryer bacon
Whole30 smoothie
Whole30 bars

Enjoy more whole30 breakfasts.

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Whole30 chicken recipes

These chicken recipes showcase the versatility of this lean protein, including ways to jazz up chicken breast or chicken thighs, and flavorful chicken stir-fries, all prepared without non-compliant ingredients like grains or dairy to provide satisfying, nutritious options for those following the program.

Air fryer chicken breast
Baked chicken breast
Cast iron skillet chicken breast
Sous vide chicken breast
Instant pot chicken breast
Air fryer chicken thighs
Baked chicken thighs
Cast iron skillet chicken thighs
Air fryer chicken drumsticks
Grilled chicken drumsticks
Air fryer chicken wings
Air fryer chicken tenderloins
Air fryer whole chicken
Spatchco*ck chicken
Instant pot whole chicken
Baked chicken tenderloins

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Whole30 seafood recipes

Enjoy a plethora of seafood that are naturally compliant and taste delicious. You’ll find various fish, salmon, shrimp, and more.

Air fryer tilapia
Air fryer salmon
Salmon baked in foil
Cast iron salmon
Air fryer shrimp
Air fryer scallops
Shrimp fajitas
Air fryer mahi mahi
Air fryer cod
Chilean sea bass
Rainbow trout

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Whole30 beef recipes

Steak and beef are both naturally complaint, thanks to not using many seasonings and flavorings. You’ll find almost every cut of steak and various popular cooking methods.

Grilled beef tenderloin
Air fryer steak
Garlic butter steak bites
Tomahawk steak
Skirt steak
Flank steak
Sirloin steak
Porterhouse steak
Cast iron steak
Round steak
Sirloin tip roast
Bottom round roast
Ribeye roast
Top round roast
London broil
Italian beef
Air fryer meatballs
Air fryer hamburgers

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Whole30 lamb recipes

A fun alternative to beef, lamb is a fun and juicy way to change up your dinners.

Air fryer lamb chops
Lamb lollipops
Lamb meatballs
Boneless leg of lamb
Lamb burgers
Lamb ribs
Lamb kabobs
Gyro meat

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Whole30 turkey recipes

A lean and delicious poultry, learn how to jazz up this meat with various cooking methods and simple seasonings.

Air fryer turkey meatballs
Air fryer turkey burgers
Air fryer turkey breast
Turkey tenderloin
Turkey wings
Turkey drumsticks
Boneless turkey breast

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Whole30 salads

You do win friends with salad, and these hearty and filling salads add some variety and deliciousness.

Whole30 pork recipes

Everyone needs some pork on their fork and these delicious whole30 friendly pork recipes are all delicious and easy to make.

Air fryer pork chops
Air fryer pork tenderloin
Air fryer pork belly
Air fryer ribs
Pork belly
Smoked pork loin
Grilled pork tenderloin
Lechon asado

5 from 2 votes

The best and easiest whole30 recipes to keep you in check during the whole30 program! Packed with flavor, quick, easy and delicious, these will keep you on track and satisfied. This pan seared chicken is a great main idea.

Servings: 4 servings

Prep: 2 minutes mins

Cook: 10 minutes mins

Total: 12 minutes mins

Rate This Recipe

Ingredients

▢ 4 chicken breasts boneless and skinless
▢ 1/2 teaspoon salt
▢ 1/2 teaspoon pepper
▢ 1 teaspoon smoked paprika
▢ 1 teaspoon Italian seasoning
▢ 2 tablespoons olive oil

Instructions

Pat chicken dry and season with salt, pepper, smoked paprika, and garlic powder.
Heat olive oil in a skillet over medium-high heat. Sear chicken for 4-5 minutes on each side until golden brown and cooked through and reach an internal temperature of 165F.
Rest the chicken for a few minutes before slicing and serving.

Nutrition

Serving: 1servingCalories: 194kcalCarbohydrates: 1gProtein: 24gFat: 10gSodium: 422mgPotassium: 439mgFiber: 0.4gSugar: 0.1gVitamin A: 290IUVitamin C: 1mgCalcium: 16mgIron: 1mgNET CARBS: 1g

Course: Main Course

Cuisine: American

Author: Arman Liew

Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

75+ Whole30 Recipes - The Big Man's World ® (2024)

FAQs

Can you have cinnamon on whole 30? ›

To keep your sauce and condiment situation on track, make sure you add the following to your Whole30 shopping list: Herbs and spices (such as basil, oregano, cinnamon, and turmeric)

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What are Whole30 approved foods? ›

On Whole30, you can eat meat, vegetables, fruit, tree nuts and seeds, and healthy fats. However, you must avoid sugar, grains, legumes, dairy, alcohol, and processed food additives. Although it would be difficult and very restrictive to maintain long term, the Whole30 is designed to be done only for 30 days.

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How much can you eat on whole 30? ›

There's no counting macros, calories, or anything else on Whole30, and while you're encouraged to eat until you're full, there are no restrictions on how much you can eat. You're also not allowed to weigh yourself or take measurements during the experience to keep the focus on how you feel rather than a size or number.

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Why do I feel worse on Whole30? ›

Fiber: You are likely eating far more fiber on your Whole30 (from vegetables and fruit, or on a Plant-Based Whole30, from legumes). A dramatic increase in fiber can lead to gas and bloating.

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Can you eat peanut butter on Whole30? ›

“Choose a sugar-free nut butter to make it Whole30-compliant.” All nut butters—except peanut butter (peanuts are legumes)—are welcome on the Whole30 diet. Just be sure to read the label and avoid any that add sweeteners, even if it's just honey. The only ingredients should be nuts and possibly salt.

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What can you put in coffee on Whole30? ›

You can drink it black, add unsweetened compatible nutpods, coconut milk, almond milk, or add cinnamon or vanilla beans to the brew. But remember, Whole30 guidelines exclude milk, cream, non-compatible milk substitutes, and added sweeteners—including date paste or stevia (more on that below).”

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How to sweeten coffee on Whole30? ›

While you can't add sugar in any format, you can make your coffee extra creamy-dreamy with a compatible Whole30 Approved creamer. One community favorite is nutpods, with unsweetened flavors ranging from French Vanilla to Toasted Marshmallow.

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Are potatoes ok on Whole30? ›

Are Potatoes Whole30? Yes! As of January 2021, all varieties of potatoes are included in the Whole30 diet. Yet, the catch is that fries and chips are not included in the diet as they are not considered to be “real” or whole foods.

Get More Info Here ›

What diet is closest to Whole30? ›

Paleo and Whole30 are similar, as they both promote eating whole foods and prohibit sugar, alcohol, dairy and processed foods.

What is the best meat for Whole30? ›

Ideally, you should buy meat that is organic and beef that is grass-finished, but ultimately, pretty much any non-processed meat is on the table: beef, chicken, turkey, pork, lamb, duck, you name it. Bacon, cold cuts, or other processed meats are no-nos.

Is monk fruit Whole30 approved? ›

For those reasons, monk fruit is not compatible under the “no added sugar” rule during your 30-day elimination. Monosodium glutamate (MSG) has been a popular flavor enhancer in Asian cuisines for centuries. It's also often added to canned vegetables, soups, deli meats and other foods.

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What happens after 30 days of Whole30 diet? ›

Step Two: Reintroduction

The reintroduction period is perhaps the most important Whole30 stage. This is where you really learn how the foods you used to eat (and eliminated for the last 30 days) affect how you look, feel, and live.

Do you actually lose weight on Whole30? ›

Whole30 has gained a reputation as an effective program for weight loss and overall health improvement. Many individuals have reported successful weight loss outcomes while following the Whole30 guidelines.

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What do you do after 30 days on Whole30? ›

Reintroduction basics

Take it slow. Reintroduction takes at least 10 days, but can take up to 30 (or more). ...
One at a time. Reintroduce each food or beverage group one at a time, like a scientific experiment. ...
Reintroduction days. ...
Challenge your system. ...
Choose low-sugar options. ...
Take breaks between groups.

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What is the one bite rule on Whole30? ›

Here's the rule in a nutshell: If you think your less healthy treat is going to be so delicious, so incredible, so worth it, and then you take your first bite and discover it's not… STOP EATING.

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Are potatoes allowed on the Whole30 diet? ›

Are Potatoes Whole30? Yes! As of January 2021, all varieties of potatoes are included in the Whole30 diet. Yet, the catch is that fries and chips are not included in the diet as they are not considered to be “real” or whole foods.

Discover More Details ›

Are eggs allowed on Whole30? ›

That's the premise of Whole30, a 30-day program created in 2009 by Melissa Hartwig Urban and Dallas Hartwig that challenges you to eat only whole, unprocessed foods. (1) Those foods include meat, seafood, eggs, fruit, veggies, and natural fats and seasonings.

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Are bananas OK on Whole30? ›

Basically, all fruits and veggies are acceptable on Whole30, so your favorite apples, bananas, berries, and the like are fair game.

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